Lifestyle, Uncategorized

Are You Making Your Life Harder Than it Needs to Be.

walingupstairs

Are You Making Your Life Harder Than It Needs To Be!

 

10 Ways You’re Making Your Life Harder Than It Has To Be

 

  1. You ascribe intent.

Another driver cut you off. Your friend never texted you back. Your co-worker went to lunch without you. Everyone can find a reason to be offended on a steady basis. So what caused you to be offended? You assigned bad intent to these otherwise innocuous actions. You took it as a personal affront, a slap in the face.

 

Happy people do not do this. They don’t take things personally. They don’t ascribe intent to the unintentional actions of others.

 

  1. You’re the star of your own movie.

It is little wonder that you believe the world revolves around you. After all, you have been at the very center of every experience you have ever had.

 

You are the star of your own movie. You wrote the script. You know how you want it to unfold. You even know how you want it to end.

 

Unfortunately you forgot to give your script to anyone else. As a result, people are unaware of the role they are supposed to play. Then, when they screw up their lines, or fail to fall in love with you or don’t give you a promotion, your movie is ruined.

 

Lose your script. Let someone else star once in awhile. Welcome new characters. Embrace plot twists.

 

  1. You fast forward to apocalypse.

I have a bad habit of fast forwarding everything to its worst possible outcome and being pleasantly surprised when the result is marginally better than utter disaster or jail time. My mind unnecessarily wrestles with events that aren’t even remotely likely. My sore throat is cancer. My lost driver’s license fell into the hands of an al-Qaeda operative who will wipe out my savings account.

 

Negativity only breeds more negativity. It is a happiness riptide. It will carry you away from shore and if you don’t swim away from it, will pull you under.

 

  1. You have unrealistic and/or uncommunicated expectations.

Among their many shortcomings of your family and friends is the harsh reality that they cannot read your mind or anticipate your whims.

 

 

Did your boyfriend forget the six and a half month anniversary of your first movie date? Did your girlfriend refuse to call at an appointed hour? Did your friend fail to fawn over your tribal tattoo?

 

Unmet expectations will be at the root of most of your unhappiness in life. Minimize your expectations, maximize your joy.

 

  1. You are waiting for a sign.

I have a friend who won’t make a decision without receiving a “sign.” I suppose she is waiting on a trumpeted announcement from God. She is constantly paralyzed by a divinity that is either heavily obscured or frustratingly tardy. I’m not disavowing that fate or a higher power plays a role in our lives. I’m just saying that it is better to help shape fate than be governed by it.

 

  1. You don’t take risks.

Two words: Live boldly. Every single time you are offered a choice that involves greater risk, take it. You will lose on many of them but when you add them up at the end of your life you’ll be glad you did.

 

  1. You constantly compare your life to others.

A few years ago I was invited to a nice party at a big warehouse downtown. I was enjoying the smooth jazz, box wine and crustless sandwiches. What more could a guy want? Later in the evening I noticed a steady parade of well-heeled people slide past and disappear into another room. I peeked and saw a large party with beautiful revelers dancing and carrying on like Bacchus. Suddenly my gig wasn’t as fun as it had been all because it didn’t appear to measure up to the party next door- a party I didn’t even know existed until just moments before.

 

I do this frequently. Those people are having more fun. Mary has a bigger boat. Craig gets all the lucky breaks. Ted has more money. John is better looking.

 

Stop it.

 

Always remember what Teddy Roosevelt said: “Comparison is the thief of joy.”

 

  1. You let other people steal from you.

If you had a million dollars in cash under your mattress, you would check it regularly and take precautions to insure it is safe. The one possession you have that is more important than money is time. But you don’t do anything to protect it. In fact you willingly give it to thieves. Selfish people, egotistical people, negative people, people who won’t shut up. Treat your time like Fort Knox. Guard it closely and give it only to those who deserve and respect it.

 

 

  1. You can’t/won’t let go.

These are getting a little harder aren’t they? That’s because sometimes you have to work at happiness. Some hurdles are too difficult to clear by simply adjusting your point of view or adopting a positive mindset.

 

Do you need to forgive someone? Do you need to turn your back on a failed relationship? Do you need to come to terms with the death of a loved one?

 

Life is full of loss. But, in a sense, real happiness would not be possible without it.  It helps us appreciate and savor the things that really matter. It helps us grow. It can help us help others grow.

 

Closure is a word for people who have never really suffered. There’s no such thing. Just try to “manage” your loss. Put it in perspective. You will always have some regret and doubt about your loss. You may always second guess yourself. If only you had said this, or tried that.

 

You’re not alone. Find someone who understands and talk to that person. Reach out for support. If all else fails, try #10 below.

 

  1. You don’t give back.

One way to deal with loss is to immerse yourself in doing good. Volunteer. Get involved in life.

 

It doesn’t even have to be a big, structured thing. Say a kind word. Encourage someone. Pay a visit to someone who is alone. Get away from your self-absorption.

 

When it comes down to it, there are two types of people in this world. There are givers and there are takers. Givers are happy. Takers are miserable. What are you?

 

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D M Williams

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Uncategorized

Spices that Fight Cancer

spicesthatfightcancer

The Spices that Fight Cancer

 

Our bodies fight a constant battle against cancer because many elements both in the environment and in our bodies, spur its formation. Triggers include environmental toxins, inflammation, and viruses. When cells are damaged and they start multiplying, cancer can begin.

 

Our bodies fight back, trying to kill cancer cells by several methods, including producing more killer T-cells that cause aberrant cells to self-destruct. They also use compounds found in foods to wage war. Some herbs and spices contain particularly strong cancer-fighting substances. They include:

 

  • Turmeric. Turmeric is a spice used to flavor traditional Indian dishes. Its active ingredient is curcumin, a potent anti-inflammatory that gives the spice its bright yellow color. Several studies have found it is an effective weapon against cancer.

 

A Phase II clinical trial at MD Anderson Center involved 25 patients with pancreatic cancer who were given 8 grams of turmeric a day for two months. Tumor growth stopped in two patients, one for eight months and another for two-and-a-half years. Another patient’s tumor temporarily regressed by 73 percent. Since the only two drugs approved by the FDA are effective in no more than 10 percent of patients, turmeric’s effectiveness was similar, and with no side effects. Another study found that turmeric reduced tumor growth in mice with pancreatic cancer by 43 percent.

 

 

  • Boswellia. Boswellia serrata is better known as frankincense, and has been used for centuries in Indian Ayurvedic medicine as an anti-inflammatory. Modern research is finding it also has anticancer properties. One laboratory study published in the journal BMC Complementary and Alternative Medicine investigated its effect on human bladder cancer cells and found that it activated the genes responsible for suppressing the growth of cancer cells and triggering apoptosis, causing cells to commit suicide. The researchers concluded that frankincense oil was able to distinguish between cancerous and normal bladder cells and to suppress their viability. Other research found links to protection against breast, brain, pancreatic, stomach, and prostate cancers.

 

Although both turmeric and boswellia fight cancer individually, a study at Baylor University Medical Center in Dallas found that the combination of extracts from turmeric and boswellia work together to prevent colon cancer. The combo was so powerful that it began influencing tumor growth as early as the second day of administration. The combo even fights cancer in people who have a mutation in a gene that makes their cancer unresponsive to common types of chemotherapy.

 

 

“We’ve known for a while that curcumin and boswellia are powerful anti-inflammatories and have potent anti-cancer properties,” says study author Ajay Goel, Director of Epigenetics, Cancer Prevention, and Geonomics at Baylor. “They are both powerful natural medicines, and both have the ability to reduce inflammation” . “The two together had a much more powerful inflammatory effect than either compound alone.”

 

  • Basil. Basil has been a sacred herb in India for thousands of years, and studies have discovered that by repairing cells damaged by oxidation, it has the possibility to kill pre-cancerous tumors. A lab study, which was published in Cancer Letters, found that basil inhibited the proliferation and invasion of pancreatic cancer cells.

 

Basil contains eugenol, which deters the multiplication of cancer cells and also induces apoptosis. Other cancer-fighting photochemicals of basil include rosmarinic acid, beta-sitosterol, and carnosic acid.

 

 

  • Huang qin tang. Scientists at Yale University found that a combination of four herbs known as huang qin tang boosts the effectiveness of chemotherapy in colon cancer patients. In addition, the mixture, which has been used by Chinese herbalists for 1,800 years, reduces some of the debilitating side effects of chemo including nausea, diarrhea, and vomiting. The combination, which contains the herbs Chinese peony, Chinese jujube, Chinese licorice, and baikal skullcap, has been found to have at least 62 active chemicals that work together to be effective.

 

  • Parsley. Compounds found in parsley and dill seeds help fight cancer, according to a study from the Moscow Institute of Physics and Technology. Both herbs contain glaziovianin A, a natural isoflavone known to have potent anti-cancer properties. Glaziovianin A inhibits the growth of tumor cells by disrupting mitosis, the process of cell division. Although it has been possible to synthesize the compounds, the process was complicated and expensive. However, Russian researchers have developed a process that is cheaper and quicker, and may point to a future effective plant-based cancer treatment. The study was published in the Journal of Natural Products.

 

 

  • White willow bark. Aspirin, the world’s most common drug, was originally derived from willow bark whose active ingredient is salacin. A Turkish study published in the journal Nutrition and Cancer found that an extract of willow called Salix aegyptiaca, can stop colon cancer cells from replicating

 

Another study found that white willow bark contains a wide variety of additional polyphenols and flavonoids in addition to salacin that fight cancer, and that people who take a daily aspirin would receive more benefits if they took willow bark.

 

  • Garlic. Garlic contains more than 30 organosulphur compounds, many with exciting anti-cancer properties. One is an organosulphur compound called diallyl trisulfide (DATS), which fights cancer by preventing, killing, or blocking the growth and spread of cancerous cells

 

According to the National Cancer Institute, studies have found that garlic can lower the risk of pancreatic cancer by 54 percent, prostate cancer by 50 percent, colon cancer by 50 percent, and stomach cancer by 52 percent. Some studies show even greater benefits: One study conducted at the University of North Carolina found that people who eat garlic cut their risk of colorectal cancer by two-thirds.

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Foods, Uncategorized

Holiday Green Bean Casserole

Elegant-Green-Beans_EXPS_TGCBBZ17_31193_D05_03_3b

ELEGANT GREEN BEANS RECIPE

 

INGREDIENTS

1 can (8 ounces) sliced water chestnuts, drained

1 small onion, chopped

1 jar (4-1/2 ounces) sliced mushrooms, drained

6 tablespoons butter, divided

1/4 cup all-purpose flour ( I use coconut flour)

1 cup 2% milk ( I use less than ½ c)

1/2 cup chicken broth

1 teaspoon reduced-sodium soy sauce

1/8 teaspoon hot pepper sauce

Dash salt

1 package (16 ounces) frozen French-style green beans, thawed

1/2 cup shredded cheddar cheese ( Philadelphia cream cheese is good)

1 cup crushed French-fried onions

 

DIRECTIONS

Preheat oven to 350°. In a small skillet, saute water chestnuts, onion and mushrooms in 2 tablespoons butter 4-5 minutes or until crisp-tender; set aside.

In large skillet, melt remaining butter; stir in flour until smooth. Stir in milk, broth, soy sauce, pepper sauce and salt. Bring to a boil; cook and stir 2 minutes or until thickened. Remove from heat; stir in green beans and cheese.

Spoon half of the bean mixture into a greased 1-1/2-qt. baking dish. Layer with water chestnut mixture and remaining bean mixture.

Bake, uncovered, 45 minutes. Top with French-fried onions. Bake 5 minutes or until heated through. Yield: 8 servings.

 

NUTRITIONAL FACTS

3/4 cup: 218 calories, 15g fat (8g saturated fat), 35mg cholesterol, 392mg sodium, 17g carbohydrate (5g sugars, 3g fiber), 5g protein.

 

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Lifestyle, Uncategorized

Sperm Benefits During Pregnancy

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Sperm Benefits During Pregnancy

Benefits of Sperm During Pregnancy

 

  1. Actual Nourishment

 

There are numerous vitamins, minerals, and even a dose of protein in every ejaculation. While this won’t take the place of your prenatal vitamins, anything helps. If anything, the nourishment in sperm will keep your vaginal tissues healthy and get the cells ready for repair after delivery.

  1. Good Sleep

 

Semen has some melatonin in it that may be absorbed through your vagina and enter your bloodstream. This may help with those sleepless nights, a common side-effect of pregnancy. If your doctor gives the okay, sex every night before bed may be the best sleep remedy you’ve ever had. No pun intended.

 

  1. Getting Your Cervix Ready

 

One of the benefits of sperm during pregnancy is that it helps get your cervix ready for the big day. Semen or sperm contains high levels of prostaglandins. Prostaglandins soften the cervix to help it open up easier when labor begins. The prostaglandins may also help trigger contractions, so ask your doctor if sex is okay at the end of pregnancy.

 

  1. Feeling Better About Yourself

 

Some women may not find pregnancy a very sexy time of their lives. Weight gain, fatigue, and changing looks may cause a lowered self-esteem. Semen may contain chemicals that when absorbed through the vaginal walls, may decrease depression. Levels of these “feel good” chemicals have been found in women’s blood at increased levels for a few days after sexual intercourse.

 

  1. Immune System Protection

 

Another one of the benefits of sperm during pregnancy is immune system protection. Sperm contains proteins that may help strengthen your immune system. It may help prevent interactions between mom and baby, reduce the risk of pre-eclampsia in pregnancy, and keep you healthy. One reason being studied is that pre-eclampsia may be a DNA incompatibility between mom and dad. Sexual intercourse with baby daddy may help desensitize the immune system to dad’s DNA.

 

Safe Tips for Better Sex During Pregnancy

 

Don’t force things. Your desire for intimacy may wax and wane over the months. Let your partner know how you are feeling. Your body knows just when the right time is, listen closely. Be gentle and take things slow.

You may need to use a safe water based lubricant for comfort. Sex drive may be less in the end of pregnancy. While sperm is helpful then, you may need some help to get things started.

Make time for intimacy. Sperm is healthy for your pregnancy, but you need to have sexual intercourse to reap the benefits. Busy schedules, morning sickness (makes mornings a bad time), work, and other kids can all get in the way. Try going off to bed soon after dinner before you get too tired.

You may have to adjust positions. If you are making love for the benefits of sperm at the end of pregnancy, you may need to try different positions for the most comfort.

If you have oral sex, never let your partner blow air into your vagina. This is very seriously dangerous and can be life threatening. The air can form an embolism in your bloodstream and block a blood vessel.

Refrain from sexual intercourse if your water has broken already. This may mean your contractions have already started and you won’t need the benefit of semen to get things going, they already are. Intercourse could put you and your baby at risk for infection.

If the benefits of sperm during pregnancy are contraindicated due to a high risk pregnancy, you can ask your doctor about sex with a condom. Just keep in mind that even orgasms can be detrimental if you are at risk for miscarriage.

If you cannot have sex during your pregnancy, find other ways to be intimate. You can cuddle and watch movies, spend time reading together, or go for a walk every evening after dinner (as long as you aren’t on bedrest).

Last but not least, communicate with your partner. He may be feeling like “sex may hurt the baby,” or that “his sperm may get into your uterus,” all of which are old wives tales. Your baby will never know or be hurt by your lovemaking. The uterus is sealed off by the mucous plug and nothing gets past it until it dislodges at the end of your pregnancy. The baby is also cushioned by amniotic fluid, protecting him or her from any “bumps.” Explaining these things will help make your partner feel better about sex while you’re pregnant.

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Patricia Carrothers

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Foods, Uncategorized

Chinese Chicken Broccoli : Paleo Friendly

Paleo Chinese Chicken and Broccoli

Paleo Chinese Chicken and Broccoli

 

Ingredients

 

4 cups fresh or frozen broccoli florets

4 teaspoons canola oil

1 1/2 teaspoons toasted sesame oil

1 cup 1/4-inch-thick half-moon slices onion

2 tablespoons minced ginger (about a 1-inch piece)

6 cloves garlic, minced

4 whole small dried chiles or 1/2 teaspoon chile oil

1 1/2 pounds skinless, boneless chicken breast, cut in 1-inch cubes

4 teaspoons cashew butter

3 tablespoons tamari

1/2 cup unsalted whole cashews

Salt and freshly ground black pepper

 

Directions

 

Bring a large saucepan of water to a boil. Add the broccoli and cook until bright green and tender-crisp, about 2 minutes. Drain and set aside.

 

Heat the canola and sesame oils in a large nonstick skillet set over medium heat. Add the onions, ginger, garlic and chiles and sauté until the onions are soft, 3 to 5 minutes. Increase the heat to medium-high, add the chicken and cook, stirring occasionally, until the chicken is cooked through, 5 to 7 minutes. Transfer to a plate.

 

In a small bowl, whisk the cashew butter and tamari and pour into the skillet, stirring to remove any lumps. Add the chicken back in the pan, stir in the broccoli and cashews, and stir to heat through and completely coat with the sauce. Season with salt and pepper, then serve.

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Foods, Health and Disease, Uncategorized

Hummus Dip

hummusdip

Hummus Dip

 

Ingredients

 

2 (15-ounce) cans chickpeas, drained and rinsed

1/2 cup extra-virgin olive oil, or more as needed, plus more for garnish

1/2 lemon, juiced

2 tablespoons roughly chopped fresh parsley leaves, plus more for garnish

2 cloves garlic, peeled

1 1/2 teaspoon salt

1/2 teaspoon dark Asian sesame oil

1/2 to 1 teaspoon ground cumin

12 to 15 grinds black pepper

1/4 cup water

Paprika, for garnish

 

Directions

 

In a blender combine all the ingredients except the parsley and paprika to be used for garnish. Blend on low speed until smooth. You’ll have to stop the blender often to push down the ingredients. If the mixture is too dry and you’re having trouble blending it, add a few more tablespoons of olive oil to help things along.

 

Scrape the hummus onto a plate. Sprinkle the paprika over the top, drizzle lightly with olive oil, scatter some parsley on top, and serve. You can make the hummus up to a couple of hours before you serve it. Cover the top with plastic wrap and leave it at room temperature.

 

Per Tablespoon: Calories: 57; Total Fat: 4 grams; Saturated Fat: 0.5 grams; Protein: 1 gram; Total carbohydrates: 5 grams; Sugar: 0 grams; Fiber: 1 gram; Cholesterol: 0 milligrams; Sodium: 96 milligrams

 

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Diets and Weight Loss, Foods, Uncategorized

How to Eat Low Carb at Burger King

burgerking

How to Eat Low-Carb at Burger King 

Burger King is the second largest hamburger fast food chain restaurant, so it’s often convenient. But how does it stack up in terms of offerings for those of use who are cutting carbs? Here’s how to find your way around the Burger King (BK) menu.

 

Find Information About Carbs

There is a nutritional information brochure at Burger King, but it won’t tell you about custom options such as ordering a burger without the bun.

 

 

But some of that information is available online:

 

Nutritional Information: Information, including carbohydrates, on all the standard Burger King menu items. Unfortunately, there is no way to tell about the individual components. McDonald’s does this, and it’s very helpful. You might be able to guess about the condiments by looking at the McDonald’s tool.

 

Ordering Burgers

Obviously, ordering burgers without the bun is the way to go. You will get the burger in a plastic container with most of the condiments. As with many other places, mayo seems to be considered a condiment for the bun, not the burger, and you won’t get it unless you ask for it. You may have to ask for a knife and fork to go with it. Hamburgers have zero carbs, but some of the condiments have carbohydrate. Other than saying that the ketchup has 3 grams of carbohydrate and the mayonnaise zero, BK does not give information about the condiments.

 

Other Sandwiches

The best bet on other sandwiches is the Tendergrill Chicken Sandwich without the bun at 3 grams of carbohydrate. If you get the Veggie Burger bunless, it will cost you 19 grams of carb, and the rest of the sandwiches go up from there.

 

Salads

Salads at BK are, unfortunately, a little disappointing.

 

 

In particular, the last time I checked them out the side salads were almost entirely iceberg lettuce. A thin slice of tomato and a few tiny carrots complete the “Garden Salad”. The base for the meal salads was a little better, as it had the more-nutritious romaine lettuce included.

 

The only low-carb meal salad option is the Tendergrill Chicken Garden Salad, at 8 grams of net carbohydrate (not counting dressing and skip the croutons). The Tendercrisp Chicken Salad has 23 grams of net carbs because the chicken is breaded.

 

The dressings, as always, contain a wide range of carbohydrate. The best one is the Ranch Dressing at 2 grams of carbohydrate per packet. Do NOT get the Fat Free Ranch Dressing, as it contains

 

15 grams of sugar! The Creamy Caesar and Light Italian dressings could also reasonable choices, at 4 and 5 grams, respectively. And you don’t have to use the whole thing, of course.

 

Sides and Desserts

The only real possibility is the Fresh Apple Fries (which aren’t fried, BTW) at 5 grams net carbs. Skip the caramel sauce of course.

 

If you just want a Chicken Tender or two, they are a little over 2 grams of carb apiece. Choose the Ranch dipping sauce at 1 gram per container.

 

Breakfast

There are a couple of omelet sandwiches that you could get without the bun, but there is no information about carb counts in that case.

 

 

Beverages

Obviously water, diet sodas, and coffee are the zero carb options (or almost so). Don’t be tempted by the iced coffee, with a diet-busting 66 grams of carbohydrate. And believe it or not, the shakes go up to 154 grams of carbohydrate and 960 calories!!

 

With care, an occasional meal at BK won’t break your diet, but there isn’t enough nutrition available there to make it a habit

 

Health and Wellness Associates

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Dr P Carrothers

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Diets and Weight Loss, Foods, Uncategorized

Best and Worst Choices for KFC Foods

kfc

Best and Worst Health Choices at KFC

 

Most healthy eaters consider chicken to be a diet-friendly food. But the menu at Kentucky Fried Chicken can challenge even the most dedicated dieter. If you check KFC nutrition facts, you’ll see that many menu items are loaded with fat and calories—including the chicken. But it is possible to eat at KFC when you’re trying to lose weight and even to make healthy choices on the menu.

 

Analyzing the KFC Menu

The KFC menu is built around items that are fried.

 

 

So even though chicken is usually a good source of lean protein, most of the chicken items on this menu are going to less healthy. In addition, the side dishes—primarily comfort foods like mashed potatoes, corn bread and macaroni and cheese—will increase your fat and calorie intake while providing very little nutritional value.

 

However, there are a few grilled selections on the Kentucky Fried Chicken menu that are better for your health. For example the Grilled Chicken Breast provides just 180 calories and 6 grams of total fat. You’ll also get 31 grams of metabolism-boosting protein when you choose this food.

 

Most Popular KFC Food

Original Recipe and Extra Crispy Chicken are very popular choices at KFC. But the Original Recipe Chicken Breast is loaded with fat and sodium (see label). If you select the Extra Crispy Chicken Breast, you’ll consume 390 calories, 23 grams of fat and 870 milligrams of sodium.

 

Extra Crispy Tenders are also a menu favorite at KFC.

 

 

A single order provides 140 calories, 7 grams of fat 10 grams of protein and 310 milligrams of sodium. And wings are another popular food. An order of KFC Chicken Hot Wings provides 70 calories, 4 grams of fat, 4 grams of protein and 160 milligrams of sodium. But a serving size is just 22 grams, which is very small. You are likely to consume several servings of this food.

 

Sandwiches and wraps are also popular at KFC. The Crispy Twister, for example, includes a tortilla, extra crispy tenders, mayo, tomatoes, shredded cheese and lettuce. There are 630 calories in the KFC twister wrap, and 34 grams of fat.

 

Healthiest Options on the Kentucky Fried Chicken Menu

Grilled items will be best for your diet at KFC, but if you love the taste of fried chicken, you still have options. Choose one of these meals to keep your fat and calorie intake in control.

 

Traditional KFC Meal: 480 calories

 

Original Recipe Chicken Breast: 320 calories

Corn on the Cob: 70 calories

Mashed Potatoes: 90 calories

Grilled Chicken Meal: 385 calories

 

Kentucky Grilled Chicken Breast: 180 calories

Green Beans: 25 calories

Biscuit: 180 calories

Crispy Chicken Salad Meal: 450 calories

 

Crispy Chicken Caesar Salad: 330 calories

Marzetti Light Italian Dressing: 15 calories

 

Cornbread Muffin (half muffin): 105 calories

 

 

Least Healthy Choices on the KFC Menu

 

 

One of the reasons that a Kentucky Fried Chicken meal is challenging for dieters is that many menu items are served family-style. This can make portion control very difficult. In addition, many of the most popular foods at KFC are fried. So even though they provide a dose of healthy protein, it comes bundled with fat and calories.

 

To stick to your diet when you eat at KFC, follow these three rules to avoid common mistakes that can send your daily fat and calorie intake through the roof.

 

Order only single-serve items. Skip the family-style buckets and platters – even if you are eating with a group. That way you know you are consuming only the calories that are posted on the menu board. You may also want to avoid KFC’s popular Go Cups if you are trying to slim down. You don’t get enough food to justify the 500 (or more) calories you’ll consume when you eat one.

Be smart with salad choices. Salads are usually healthy, but there aren’t any grilled salad choices at KFC. Each of the entree salads at Kentucky Fried Chicken comes with fried chicken on top. And the calorie counts listed do not include dressing. You can include these in your diet (see the meal listed above) if you crave crispy chicken, but a healthier choice is to order the side salad and add a piece of grilled chicken on top.

Be selective about sides.  The KFC sides you choose can make or break your entire meal. So check the nutrition facts for your favorite dish before you order. The healthiest side dish is Green Beans with only 25 calories and zero grams of fat. Potato wedges are the worst with 290 calories and 15 grams of fat. You might also want to skip the BBQ Baked Beans. Even though beans sound healthy, this recipe will add 210 calories to your total intake.

Lastly, remember to drink water instead of soda when you visit KFC or any fast food restaurant. It’s a better choice for your body when you consume the high sodium levels that you find in many fried foods. And try to make your food choices before you go. That way you’re not distracted by the pictures on the menu board and you’ll be more likely to stick to your diet.

 

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Dr P Carrothers

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Diets and Weight Loss, Foods, Uncategorized

Best and Worst Food Choices at McDonalds

eggmcmuffin

Best and Worst Health Choices at McDonald’s

 

Analyzing the McDonald’s Menu

 

McDonald’s and many other fast food restaurants post calorie counts for each of their food products.

 

 

But if you are in the drive-thru lane you might not have time to grab your calculator and do the math. So be safe and stick to sandwiches that include grilled meat or chicken to keep the calorie count low. You’ll also boost your daily protein intake with those choices.

 

It’s also a good idea to skip the French fries and choose fruit instead. If you want to indulge, get a small size of fries and choose a smaller sandwich. And your best bet for saving calories? Skip the soda! Get water and add lemon to make the water taste better.

 

The best way to stay healthy at McDonald’s is to order a la carte. That means you bypass the popular Value Meals and only order the menu items that you love so you don’t waste calories on foods you don’t need.

While you might imagine that burgers rule at McDonald’s, French fries, chicken sandwiches, and chicken nuggets are also very popular. Even breakfast items rank very high on the McDonald’s must-have list. These are calorie counts for some of the most popular items:

 

A 4-piece order of Chicken McNuggets provides 180 calories, 11 grams of fat, 10 grams of protein and 11 grams of carbohydrate.

 

The more popular 10-piece order of Chicken McNuggets provides 440 calories, 27 grams of fat, 24 grams of protein and 26 grams of carbohydrate. Double those numbers for the 20-piece chicken nugget calories and nutrition.

An Egg McMuffin provides 290 calories, 12 grams of fat, 17 grams of protein and 29 grams of carbohydrate.

A McChicken sandwich provides 350 calories, 15 grams of fat, 14 grams of protein and 40 grams of carbohydrate.

One Quarter Pounder with Cheese provides 540 calories, 27 grams of fat, 31 grams of protein and 42 grams of carbohydrate.

A Filet-O-Fish sandwich provides 390 calories, 19 grams of fat, 17 grams of protein, 38 grams of carbohydrate.

A Cheeseburger provides 300 calories, 12 grams of fat, 15 grams of protein and 33 grams of carbohydrate.

If you choose to enjoy your meal with one of McDonald’s popular sweetened drinks, you’ll have to add more calories. A large McDonald’s Sweet Tea contains 160 calories and a large Coca-Cola contains 300 calories.

Healthiest Options on the McDonald’s Menu

There are some items that are lower in calories. Depending on the meal you choose to enjoy, there are several different ways to enjoy a full meal for under 500 calories.

 

McDonald’s Breakfast Under 500 Calories

There are some items you should avoid if you are watching your waistline.

 

 

The Sausage, Egg & Cheese McGriddle provides 550 calories. And the Bacon Egg & Cheese McGriddle doesn’t fare much better at 420 calories. These items, however, should keep you satisfied and won’t ruin your daily calorie count:

 

Fruit & Maple Oatmeal: 310 calories

Apple Slices: 15 calories

Coffee: 0 calories (no cream or sugar)

Lowfat Milk: 100 calories

Total: 425 calories

 

Fruit and Yogurt Parfait: 150 calories

Iced Latte: 60 calories (medium with nonfat milk)

Hash Browns: 150 calories

Total 360 calories

 

Egg McMuffin: 290 calories

Hash Browns: 150 calories

Black coffee: 0 calories

Total: 440 calories

Low-Calorie McDonald’s Lunch or Dinner

Most dieters will visit McDonald’s for their popular lunch or dinner burgers and fries.

 

So can you enjoy these popular favorites and still keep your weight loss program on track? Yes! Just stay away from the super-sized items and high-fat condiments like mayonnaise and cheese.

 

Milk: 100 calories (1% low fat)

Southwest Grilled Chicken Salad (no cheese or tortilla strips): 260 calories

Fruities (Mandarin orange): 35 calories

Total: 395 calories

 

Premium Grilled Chicken Sandwich: 380 calories

Side Salad: (no dressing) 20 calories

Water: 0 calories

Total: 400 calories

 

Hamburger: 250 calories

Kids Fries: 110 Calories

Small Diet Soda

Total: 360 calories

 

Cheeseburger: 300 calories

Side Salad: 20 calories

Newman’s Own Low Fat Dressing: 80 calories

Water

Total: 400 calories

 

Hamburger: 250 calories

Small fries: 230 calories

Water

Total 480 calories

Unhealthiest Food on the McDonald’s Menu

As you might expect, the fries won’t do wonders for your diet. An order of large French Fries contains 510 calories, 24 grams of fat, and 66 grams of carbohydrate. And you might also want to avoid the Double Quarter Pounder with Cheese which will add 780 calories and 45 grams of fat to your daily total.

 

 

Health and Wellness Associates

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M Frey

Dr P Carrothers

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Rx to Wellness, Uncategorized

Killing Cancer Cells with This!

turmeric_article

Killing Cancer Cells with This!

 

Not long ago, researchers at the world-renowned University of Texas MD Anderson Cancer Center published a groundbreaking scientific review of their favorite anti-cancer nutrient — curcumin. Curcumin, along with several other nutrients, is remarkable in that it can actually tell the difference between a healthy cell and a cancer cell.

 

According to Wellness Resources, here is how the researchers explained their interest in curcumin:

 

“’ … Curcumin (diferuloylmethane) … is one of the most powerful and promising chemopreventive and anticancer agents … How curcumin exerts its powerful anticancer activities has been thoroughly investigated, and several mechanisms of action have been discovered … curcumin exerts its biological activities through epigenetic modulation.’”

 

In other words, curcumin changes the regulation of DNA to help kill cancer. In fact, curcumin not only influences epigenetic settings, it also manages the downstream consequences, helping to guide multiple steps in the way gene orders are implemented.

 

But genes are in fact NOT self-regulating.

 

Having “bad genes,” does not at all mean you’re doomed to suffer some inevitable fate. Genes are merely blueprints, and these blueprints are activated and controlled by something else entirely, namely their environment. This environmental information—which includes diet, toxic exposures, as well as thoughts and emotions, and more—can create more than 30,000 different variations from each blueprint, allowing for an astounding amount of leeway in modifying the expression or “read-out” of each gene!

 

The Power of Food as Medicine

As a result of these findings, we’re now finally seeing science alter its course to investigate the power of optimal nutrition to improve health and prevent chronic disease from occurring in the first place. To anyone who is well-versed in alternative medicine, this is simply common sense. But many are still in denial about the power each individual wields over their own health, and that preventing disease and even treating disease can be as simple as modifying your diet and lifestyle—essentially, altering the environment of your body, to provide the best, most health promoting growth medium possible for all your cells.

 

Part of the explanation for why food can have such a powerful influence on serious diseases such as cancer is due to its influence on a biological process called angiogenesis– the process your body uses to build blood vessels. Cancerous cells, like all other cells in your body, cannot thrive without the oxygen and nutrients supplied by your capillaries.

 

Excessive angiogenesis (too many blood vessels) promote diseases such as cancer.

 

Most of us actually carry around microscopic cancer cell clusters in our bodies all the time. The reason why we all don’t develop cancer is because as long as your body has the ability to balance angiogenesis properly, it will prevent blood vessels from forming to feed these microscopic tumors. Trouble will only arise if, and when, the cancer cells manage to get their own blood supply, at which point they can transform from harmless to deadly.

 

As our ancestors intuitively understood, Nature has laced a large number of foods and herbs with naturally occurring inhibitors of angiogenesis, rendering them natural “anti-cancer medicines.” Simply by consuming these anti-angiogenetic foods you can naturally boost your body’s defense system and prevent blood vessels from forming and feeding the microscopic tumors that exist in your body at any given time.

 

I’ve previously written about a number of different foods found to have particularly powerful epigenetic influence, such as broccoli and resveratrol, but many researchers consider the curcumin in turmeric to have the greatest potential in combating cancer.

 

Curcumin—One of the Most Powerful Cancer Gene Regulators

It’s now becoming more widely accepted that cancer is not pre-programmed into your genes, but rather it’s the environment of your body that regulates your genetic expression that can trigger cancer to occur. Adverse epigenetic influences that can damage or mutate DNA and alter genetic expression, allowing cancer to proliferate, include:

 

Nutritional deficiencies and hormonal imbalances             Toxins and pollution        Chronic infections            Infectious toxic byproducts

Chronic stress    Chronic inflammation     Free radical damage        Thoughts and emotional conflicts

Curcumin currently has the most evidence-based literature supporting its use against cancer among all nutrients. Interestingly this also includes the metabolite of curcumin and its derivatives, which are also anti-cancerous. Best of all, curcumin appears to be safe in the treatment of all cancers.

 

Researchers have found that curcumin can affect more than 100 different pathways, once it gets into the cell. More specifically, curcumin has been found to:

 

Inhibit the proliferation of tumor cells     Decrease inflammation

Inhibit the transformation of cells from normal to tumor Inhibit the synthesis of a protein thought to be instrumental in tumor formation

Help your body destroy mutated cancer cells so they cannot spread throughout your body               Help prevent the development of additional blood supply necessary for cancer cell growth (angiogenesis)

However, much of curcumin’s power seems to lie in its ability to modulate genetic activity and expression—both by destroying cancer cells, and by promoting healthy cell function. It also promotes anti-angiogenesis, i.e. it helps prevent the development of additional blood supply necessary for cancer cell growth as discussed above.

 

For example, a 2005 study in Biochemical Pharmacology found that curcumin can help slow the spread of breast cancer cells to the lungs in mice.

 

“Curcumin acts against transcription factors, which are like a master switch,” said lead researcher, Bharat Aggarwal. “Transcription factors regulate all the genes needed for tumors to form. When we turn them off, we shut down some genes that are involved in the growth and invasion of cancer cells.”

 

Another study in Biochemical Pharmacology also found that curcumin inhibits the activation of NF-kappaB, a regulatory molecule that signals genes to produce a slew of inflammatory molecules (including TNF, COX-2 and IL-6) that promote cancer cell growth.

 

Other Health Benefits of Curcumin

The growing interest in curcumin over the past 50 years is understandable when you consider the many health benefits researchers have found when studying this herb. According to studies, curcumin may help:

 

Reduce cholesterol levels             Prevent low-density lipoprotein oxidation             Inhibit platelet aggregation

Suppress thrombosis and myocardial infarction   Suppress symptoms associated with type 2 diabetes               Suppress symptoms of rheumatoid arthritis

Suppress symptoms of multiple sclerosis               Suppress symptoms of Alzheimer’s disease               Inhibit HIV replication

Suppress tumor formation           Enhance wound healing Protect against liver damage

Increase bile secretion    Protect against cataracts              Protect against pulmonary toxicity and fibrosis

How to Use Curcumin

To get the full benefits curcumin has to offer, look for a turmeric extract that contains 100 percent certified organic ingredients, with at least 95 percent curcuminoids. The formula should be free of fillers, additives and excipients (a substance added to the supplement as a processing or stability aid), and the manufacturer should use safe production practices at all stages: planting, cultivation, selective harvesting, and then producing and packaging the final product.

 

Unfortunately, at the present time there really are no formulations available for the use against cancer. This is because relatively high doses are required and curcumin is not absorbed that well.

 

According to Dr. William LaValley, one of the leading medicine cancer physicians I personally know, typical anticancer doses are up to three grams of good bioavailable curcumin extract, three to four times daily. One work-around is to use the curcumin powder and make a microemulsion of it by combining a tablespoon of the powder and mixing it into 1-2 egg yolks and a teaspoon or two of melted coconut oil. Then use a high speed hand blender to emulsify the powder.

 

Another strategy that can help increase absorption is to put one tablespoon of the curcumin powder into a quart of boiling water. It must be boiling when you add the powder as it will not work as well if you put it in room temperature water and heat the water and curcumin. After boiling it for ten minutes you will have created a 12 percent solution that you can drink once it has cooled down. It will have a woody taste.

 

The curcumin will gradually fall out of solution however. In about six hours it will be a 6 percent solution, so it’s best to drink the water within four hours.

 

Be aware that curcumin is a very potent yellow pigment and can permanently discolor surfaces if you aren’t careful.

 

Please Remember the Cancer Treatment BASICS

It is encouraging to see cancer research on herbs such as turmeric. However, it’s virtually impossible to discuss cancer prevention and treatment without touching on one of the absolute best cancer prevention nutrients ever discovered, namely vitamin D.

 

Despite its name, vitamin D is actually a powerful neuro-regulatory steroid, and it’s likely more potent than curcumin, as its epigenetic influence covers more than 2,000 genes in your body—or about 10 percent of all genes! There are also more than 830 peer reviewed scientific studies showing vitamin D’s effectiveness in the treatment of cancer.

 

Personally, I believe it is virtually malpractice to not optimize vitamin D levels when treating someone with cancer. In this case, your vitamin D levels should be around 70-100 ng/ml. For more information about optimizing your vitamin D levels, please see my previous article Test Values and Treatment for Vitamin D Deficiency.

 

Cancer Treatments: Chemo or Natural?

Contrary to ‘conventional wisdom,’ chemotherapy is rarely the best option for cancer treatment as it usually typically doesn’t cure cancer or extend life, and it rarely improves the quality of life. Dr. Ralph Moss, who is the author of eight books on cancer treatment, has reviewed thousands of studies as part of the research for his books — and he has not found one single good study showing that chemo cures cancer or extends life.

 

What chemo does do, however, is expose your body to toxins that kill all cells that multiply and divide rapidly. This includes not only cancer cells, but also other rapidly multiplying and dividing cells, such as bone marrow, reproductive system cells and hair follicles.

 

These are powerful drugs that present an assault on your system — one that your body must then overcome along with the cancer. And the effects do not end right after the treatment. One UCLA study found that chemotherapy can actually change the blood flow and metabolism of your brain in ways that can linger for 10 years or more after treatment.

 

Natural (and Epigenetic) Cancer Prevention Strategies

I believe you can virtually eliminate your risk of cancer and other chronic disease, and radically improve your chances of recovering from cancer if you currently have it, by following some relatively simple risk reduction strategies—all of which help promote a healthful biological environment in which your cells can thrive and combat disease naturally.

 

You don’t read or hear much about these strategies because they have not been formally “proven” yet by conservative researchers. However, did you know that 85 percent of therapies currently recommended by conventional medicine have never been formally proven effective either?!

 

My top 12 cancer prevention strategies include:

 

Reduce or eliminate your processed food, fructose and grain carbohydrate intake.

Normalize your vitamin D levels by getting plenty of sunlight exposure and consider careful supplementation when this is not possible. If you take oral vitamin D and have cancer, it would be prudent to monitor your vitamin D blood levels regularly.

Control your fasting insulin and leptin levels. (Improved insulin and leptin control is the natural outcome of reducing or eliminating fructose, grains, and processed foods from your diet.)

Normalize your ratio of omega-3 to omega-6 fats by taking a high-quality krill oil or fish oil and reducing your intake of most processed vegetable oils.

Get regular exercise. One of the primary reasons exercise works is that it drives your insulin levels down. Controlling insulin levels is one of the most powerful ways to reduce your cancer risks. If you have limited time, Sprint 8 is your best bet but ideally you should have a good strength training program

Get regular, good sleep.

Eat according to your nutritional type. The potent anti-cancer effects of this principle are sorely underappreciated. However, some cancer specialists are now using nutritional typing as an integral part of their cancer treatments.

Reduce your exposure to environmental toxins like pesticides, household chemical cleaners, synthetic air fresheners and air pollution.

Limit your exposure and provide protection for yourself from EMF produced by cell phone towers, base stations, cell phones and WiFi stations. On May 31, 2011, the International Agency for Research on Cancer (IARC), an arm of the World Health Organization (WHO), declared that cell phones are “possibly carcinogenic to humans.”

Avoid frying or charbroiling your food. Boil, poach or steam your foods instead.

Have a tool to permanently reprogram the neurological short-circuiting that can activate cancer genes. Even the CDC states that 85 percent of disease is caused by emotions. It is likely that this factor may be more important than all the other physical ones listed here, so make sure this is addressed. Energy psychology seems to be one of the best approaches and my particular favorite tool, as you may know, is the Emotional Freedom Technique. German New Medicine is another powerful tool.

Eat at least one-third of your food raw.

 

Health and Wellness Associates

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Dr A Sullivan

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