TOP OF PAG
Be
Still... Center Down!
How to be a
Smart Patient... (without sounding dumb)!
Eggs Are Eggs~actly What Women Should Eat for Breakfast!
Red or White? The Choice Is Yours!
Pumpkin Power!
Walking.... THE Safest Exercise You Can
Do!
New Baby?.......New You!
Nutrition Advice For New Moms
Cocoa, the Ultimate Mood Food!
Morning Sickness .....A Good Thing?
Teaching Your Children to Choose Health
Pre hypertension ... A Silent Surprise
Dr. Janet's 2007 Healthy Eating
Resolutions
Seasonal Allergy Symptoms?
Women and
Back Pain
Osteoporosis
Depression and Diabetes
Women and
Cholesterol
Exercise and Arthritis
A Drugless Approach to Pain Relief
Formula
for a Healthy Heart
When it comes to stress....
If You Don't Take The Time To Be Well,
You Will Definitely Take The Time To Be Sick!
True Beauty
Aromatherapy..."Stop and Smell the Roses"
Every
Glory Has A Story
God Did Not Do it
All in One Day
Are You Sick and
Tired of Being Sick and Tired
We Are
Citizens of Heaven
Menopause......a
time for reflection
Bumpersticker Theology
An Answer
for Anxiety (Monthly
Charisma Reprint)
Listen and Learn
(Audio Tapes)
top
How to be a
Smart Patient... (without sounding dumb)!
By Janet Maccaro, PhD, C.N.C
I
have fond memories of the doctor I had as a child. He always
seemed to know just what to do and mother never questioned his
diagnosis. He spent plenty of time reassuring me and my mother
that all would be well by the time my two week follow up visit
came around. My doctor knew me, my medical history , and made
sure he took the time needed to listen and make an accurate
diagnosis. Ahh... those were the best of times in medical care.
No HMO dictating what tests could or could not be run, no hefty
insurance premiums that forbid many from obtaining medical care.
There were no soaring prescription costs that made the elderly
choose between their food for the week and their medications.
Yes...this is a new era in medicine and there have been many
wonderful advances since my childhood days. But there has been a
setback in the "feel good" side of the healing arts. Now there
is a sense that you are more of a number than a patient, an
insurance premium, rather than someone who needs a little extra
time to understand the condition being treated, and finally the
sense that you are not being heard when you list your symptoms
while the physician looks at his watch. I am not blaming the
doctors, because unfortunately, this is the way medicine has
gone. From personal to somewhat impersonal as both doctors and
patients struggle to get their needs and demands met. Patients
from their doctors and doctors from their mounting malpractice,
overhead, HMO limitations, and heavy workload as more chronic
diseases have erupted than ever before in our history which
require continuous management and treatment.
What can you do the insure that you are receiving the proper
care and management of your condition? The answer is to become
"proactive" in terms un your health. The first step is to find a
doctor that is willing to include you in your medical care. In
other words, the two of you become a team so to speak. This way
you will have a respect for one another that will ultimately
lead to a win win situation for both doctor and patient. Here is
how a team should work...... when the doctor runs blood work,
always ask for a copy to be sent to you. You then keep a folder
of all blood work so that you can make note of all high and low
levels on the report and discuss it with your doctor on your
next visit. It is important for you both to be on the same page.
This will help you both maximize both time and treatment.
When the doctor prescribes medication, make sure you understand
risk/benefit ratios of the drug, side effects etc and will it
interact with any current medication that you are taking. As far
as the cost of the medication, ask if there is a generic (off
label) available.
Lastly..........become educated on any health conditions you may
have. It has been said that YOU know your body better than
anyone. Report any new and unusual or intensifying symptoms to
your doctor right away. Prompt attention can often result in
better outcomes both health wise and financially.
Keep in mind that the smartest patient is one that takes
responsibility for his health by sleeping enough, exercising,
not smoking, limiting alcohol, laughs with friends, loves much,
and forgives even more.
A
smart patient is one that does everything possible to prevent
being a patient!
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True Beauty
by Janet Maccaro, PHD C.N.C.
True beauty comes
from the "inner woman" ~ her essence, her spirit. A truly
beautiful woman is comprised of many attributes that work in
symphony to produce a radiance that cannot be duplicated by the
most skilled plastic surgeon or the most expensive topical
beauty serum.
While our society places great emphasis on physical beauty and
billions of dollars are spent on the pursuit of the latest
beauty fads , fillers, injections, and trends, it is the "inner
woman" that must radiate in order for a woman to considered
truly beautiful.
People naturally gravitate toward beauty. Think of
nature............. how we all reach out and are drawn to pick a
beautiful flower or at least pause to smell and admire the
beauty of a fragrant rose. We are drawn because we instinctively
know that flowers are beautiful inside and out . We pick them
not only for their visual beauty, but for their sweet essence.
And so it goes for women. True beauty comes from our very
essence.
Beauty is in the eye of the of the beholder~ when it comes to
our physical appearance, but inner beauty speaks to everyone.
The bible even tells us to "go beyond outward adornment" and
that true beauty is "the hidden person of the heart". (1 Peter
3:4)
The most beautiful woman I have ever known had an essence that
drew men and women alike with the power liken to Venus the Greek
Goddess of love. Her outward appearance would never suggest that
she had such magnetism, But , Oh how her essence captured the
hearts of all those around her.
She was loyal , confidant, strong, unselfish, dependable,
unassuming, loving, a best friend, humorous, humble, and gentle.
She gave of herself never seeking approval. She had faith, she
had worth ~ she had beauty.
The beauty guidelines I have given you in this chapter focus
mainly on the outward appearance. You must remember to
experience beauty throughout your lifetime, you must cultivate
it from within. Let it flow through you each day. Live a
beautiful life ~let beauty radiate from your body, mind, and
your spirit. Physical beauty is only skin deep and fades with
the passing of time. True beauty comes from your core. Purpose
to become a "rose in this garden of life".
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Aromatherapy..."Stop and Smell the Roses"
by Janet Maccaro, PHD C.N.C.
Aromatherapy is a safe, pleasant way to lift your mood and
relieve stress. Smell is the most rapid of your five senses.
Upon smelling something, the information is directly relayed to
the hypothalamus, where your motivations, moods, emotions, and
creativity all begin.
The aroma of essential oil molecules works through hormone like
chemicals to produce results. Scents and odors influence the
glands responsible for hormone levels, metabolism, insulin,
stress levels, appetite, body temperature, and even sex drive.
Actual studies of brain waves show that scents like lavender
increase alpha brain waves (associated with relaxation) and
scents like jasmine boost beta waves (linked to alertness).
Essential oils are most commonly used to counteract stress,
which effects the mind and emotions. Essential oils used in
aromatherapy can calm or uplift the body, mind and spirit.
The effects of aromatherapy are immediate and profound on the
central nervous system. In addition, aromatherapy makes you feel
good by releasing mood inducing neurochemicals in the brain.
Aromatherapy promotes relaxation, alertness, restful sleep, and
physical relaxation, and can increase energy. Aromatherapy works
by stimulating a release of neurotransmitters once an essential
oil is inhaled. Neurotransmitters are brain chemicals
responsible for pain reduction and pleasant feelings.
Aromatherapy can help prevent panic attacks. I can personally
attest to this!
You will pleased to know that stress reduction is an
aromatherapy specialty.
Listed below are essential oils that will help your body, mind,
and spirit as you continue your journey toward total wellness.
They are wonderful healing tools!
FOR
STRESS:
-
LAVENDER...balances your nerves and emotions; calms the heart,
thereby helping to lower high blood pressure
-
SANDALWOOD...good for sleep and relaxation
-
CLARY SAGE...promotes feelings of well being, calms nerves,
lifts the mood and diminishes stress
FOR DEPRESSION:
-
JASMINE...very good for depression because it is uplifting and
soothing
-
LEMON...uplifting
-
BERGAMONT...relaxes the nervous system, good for anxiety, and
is uplifting
FOR MOTIVATION AND
ENERGY:
-
GINGER...quickens and sharpens the senses, may help memory
-
ROSEMARY...clears the brain; may enhance memory
-
PEPPERMINT...energizes
GUIDELINES FOR
USE:
-
Essential oils are very strong and concentrated, so they
should be mixed with a "carrier oil" such as almond oil (15
drops of the carrier to 4 ounces of essential oil).
-
Just add a few drops of essential oil and massage the body.
You may also inhale using a steam inhaler or diffuser. Inhale
the oil only for short periods of time.
-
People with medical conditions such as blood pressure problems
or asthma may have reactions to essential oils, so you should
consult your health care professional if you have any doubts
or concerns.
RETURN TO TOP
Every Glory Has A Story
by Janet Maccaro, PHD C.N.C.
Most of us can say
that we have been profoundly inspired by at least one person in
our lifetime. It may have been a family member, a teacher, a
pastor, or even a best friend. Chances are, what inspired us was
the way they handled adversity, mentally, physically, or
spiritually. These inspirational people not only survived, but
rose to meet the challenge, leaving those around them weak in
the knees and in awe at the shear strength and determination
they demonstrated during their time of testing. By observing
their fiery trials, we were somehow transformed as they left
their mark upon our lives.
As I look back upon the persons that have inspired my life, I
have noticed that all of them had a deep, unshakable, faith in
God. And to Him, they gave all of the glory.
Many times, persons who are facing a health challenge lose hope
and become depressed. They tend to focus on their symptoms and
are weakened or paralyzed by fear. This is a common occurrence.
In our "humanness," it is true that illness does indeed weaken
our bodies. But at the same time, our faith in the assurance
that God is still in the business of healing should be
sufficient.
The persons that have inspired me, rested in that assurance. So,
I now ask you, Were you really inspired by that special person
in your life or rather, by the power of God, working through
them as they yielded themselves to His mighty plan. You might
say, both would apply, because when man yields himself to God's
plan and purpose, no matter the cost, we have no choice but to
be inspired by the glorious outcome!
As someone who has faced devastating illness and was healed, I
can tell you that I am in awe each and every day at how God used
my "time in the valley of illness," to use me to encourage and
educate those who are weak in their physical bodies, struggling
emotionally, and empty spiritually.
Every glory has a story. Every person has run their own gauntlet
of pain and sorrow. Without doing so, we would never be able to
experience the profound glory that only comes from walking
through the fiery trials of life.
The more humble we are during these trials, the more of God's
power can work through us. I offer you this ; "my gracious favor
is all you need. My power works best in your weakness". So now I
am glad to boast about my weaknesses, so that the power of
Christ may work through me.---2 Corinth. 12:9
If you are facing a health challenge, remain steadfast. I offer
you the following health building suggestions:
-
Pray unceasingly
-
limit caffeine, sugar, refined foods
-
detoxify the body (use a natural herbal cleansing program)
-
Eat as close to the "original garden" as possible (whole foods,
fresh, fruits and vegetables, not processed, no dyes,
preservatives, etc.)
-
drink plenty of purified water
-
make sure to have a regular sleep schedule (try to go to bed by
10pm and sleep until 9am when possible)
-
Make time to interact with a close friend. Take a walk together,
laugh, and share your life with them. We were meant for
fellowship!)
-
Breathe deeply! Breath is life!
-
Fill in any "nutritional gaps" by supplementing your body with
vitamins, minerals, anti oxidants, digestive enzymes ,and
probiotics (acidophilus, bifidus cultures)
-
Take an active part in your wellness. Become educated on your
health challenge and be a wise steward of the knowledge. Seek
out health care providers that are well versed in whole body
wellness. (meaning body, mind and spiritual health), because to
neglect any aspect will not result in optimal healing.
RETURN TO TOP
God Did Not Do it All
in One Day
By Janet Maccaro, PhD C.N.C
Are you stressed out, worried about the things you have not yet
completed, fearful of never catching up? So many people are
living in a continual state of bondage to things unaccomplished,
goals not reached, and expectations not met. Many people deal
with an inner restlessness that robs them of sleep, contentment,
joy, and ultimately, their health.
Frustration and humiliation from failed attempts to accomplish
too much, too quickly take a toll. Whether it be your health or
life's work-it has been proven time and time again that too much
stress means less success both personally and professionally.
If this sounds all too familiar to you, I offer the following:
God gives you no more work to do than what He fully equips you
to accomplish. Rest in that fact and be confidant in it! What
freedom it is to know that the desires of your heart were not
only put there by God, but at the same time, he equipped you
with everything you need to accomplish much according to His
purpose!
Stress melts and tension slips away, as you realize that God is
there in every situation gently guiding you with His parental
hand, teaching and molding you along the way. Yield yourself to
God. What good does it do you or anyone else to be accomplished,
yet totally drained physically, emotionally, and spiritually?
On a physical level, this kind of stress can effect the health
of your adrenal glands. The purpose of your adrenal glands is to
help your body deal with stress and survive. They are actually
known as "the glands of stress." They effect your energy levels,
ability to recover from illness, and actually every tissue,
organ and gland in your body. There is currently a silent
epidemic of persons suffering from "adrenal fatigue", brought
about by the following lifestyle choices; they do not get enough
rest and relaxation to enjoy life, they tend to be
perfectionists, they are under constant pressure with few
outlets for emotional release, they live on caffeine and sugar
just to keep going, their diets are high in refined and
processed foods, they stay up late even though they are
exhausted.
Other factors that drain the adrenals are uncontrollable such
as; any severe emotional trauma, loss of a job, major surgery,
divorce, death in the family, chronic illness, and relocation
away from family or friends.
It is possible for people with adrenal fatigue to feel unwell
for years on end. They typically have low blood pressure, and
don't usually salt their foods, they have food allergies, or
sensitivities, they have a hard time getting up in the morning,
they experience foggy, fuzzy thinking, have low blood sugar, and
constantly feel run down.
If you suspect that your adrenal glands need attention, here is
a commonly known self test that will help to determine the
degree of adrenal fatigue;
Lie down quietly and after 10 minutes, take your blood pressure
while still in the lying position. Then, stand up and
immediately take you pressure again. Normally, blood pressure
will rise 10-20 points just from standing up. If it drops when
you stand, then you may need to focus on your adrenal health.
Note that the more severe the drop, the more help your adrenals
need. Make sure however that on the day that you perform the
test, you are well hydrated. If not, you may get a false
reading. If your adrenal function is low, you may also be dizzy
or lightheaded when you stand.
The follow are general guidelines for boosting adrenal function:
-
Vitamin C
-
Vitamin E (mixed tocopherols)
-
B complex
-
pantothenic acid
-
magnesium
-
calcium
-
licorice root
-
gingko biloba
-
adrenal glandular supplement (bovine)
-
Progesterone cream (for women especially during pre menopausal
years)
Lifestyle -
-
Try to go to bed early
-
Sleep in if possible (weekends)
-
Listen to soothing, relaxing music
-
Spend time each week with a good friend
-
Eliminate energy vampires from your life
-
Develop an attitude of gratitude
-
Dedicate time every day for prayer
Finally........Even God did not do it all in one day, Why then
should you?
He gives power to those who are tired and worn out; He offers
strength to the weak. But those who wait on the Lord will find
new strength. They will fly high on wings like eagles. They will
run and not grow weary. They will walk and not faint!
Isaiah 40:29,31
RETURN TO TOP
Are
You Sick and Tired of Being Sick and Tired - The Importance of
Detoxification
By Janet Maccaro, PhD C.N.C
It has been said that death begins in the colon. Your colon is a virtual
storehouse of mucus, pollutants, and toxins. If you are not eliminating
properly, (at least 2 times per day) then you may experience a condition commonly known as
autointoxication which simply means that toxins are backing up into your
system causing a plethora of physical symptoms.
If you ignore these symptoms, researchers agree that many degenerative
conditions such as arthritis, immune suppression, heart, kidney, and liver
problems and more, may result.
As a doctor of holistic nutrition, I firmly believe that you cannot be
totally well unless you detoxify or cleanse your entire system to alleviate
the burden that toxins place on the entire body. Just like spring house cleaning
or changing the oil and filter in your automobile, you need to do at least the
same for your body in order for it to serve you well.
How do you know if you are toxic?
If you are tired, achy, have low back aches, headaches, dizziness, have sinus trouble, foggy thinking, overweight, have a poor diet, regularly
consume coffee, artificial sweeteners, and soft drinks or have NEVER cleansed your
body before (especially if you are over the age of 35) , a colon cleaning program
may be just what you need to experience more energy, better digestion,
better sleep, and weight loss to name just a few benefits.
I highly recommend that you try it. Like countless
others......... you will be amazed at the change in your general health, better, clearer skin, waking
refreshed in the morning with more lasting energy than ever! Once you are a
believer, like most, you will want to detoxify you body twice a year (spring and fall). You have only one body in this lifetime. You must take a measure of responsibility and do your part to help
prevent some of the most debilitating diseases of our time. To be forewarned is to be
forearmed!
It has been proven that people that take an active role in their health care
often fare better in life in respect to their health, as compared to others
that rely solely on physicians AFTER they are in crisis. Sadly, many timesit is too late.
Start today....become proactive. Cleanse your body and add more life to your
years!
RETURN TO TOP
We Are Citizens of Heaven
By Janet Maccaro, PhD C.N.C
I have been receiving many e-mails from Christians lately who
are filled with fear concerning their health. They seem to be
too pre occupied with either their current or future health.
It is true that my passion is to help people overcome health
challenges by balancing their bodies with proper nutrition,
herbs, vitamins and minerals, and their minds and emotions with
the word of God. But, I am noticing a very disturbing pattern.
Many people are ingesting too many supplements without proper
supervision. They are running "to and fro" seeking the latest
elixir for vitality or pill for eternal youth.
Some people are so desperate for a pill to "fix" them that they
are
forgetting the true source of all healing............God.
Nutritional supplements DO have a place in our lives. They fill
nutritional
gaps left by our poor American diets. But supplements and the
constant quest for them or panic about finding the next super
nutrient becomes a way of life for you, fear is clearly Lording
over your life.
Take comfort in the following: God wonderfully designed your
body with an immune system which acts as the greatest pharmacy
in the world. It makes more than one hundred billion types of
medicines, called anti bodies, to attack just about any unwanted
germ or virus that enters your body. It helps keep you well and
healthy and makes you well after a viral, bacterial, or fungal
infection. It can even manage to stop a cancer cell from setting
up shop in your body and multiplying. All of the medicines made
by your own internal pharmacy are completely natural and custom
tailored to work specifically for you. They do not produce side
effects, they are free, and they are the most powerful healing
agents known to man.
Your faith in God and education about your body is what is
needed to arm you with the comfort and knowledge you need to
stimulate and support your body especially during times of
stress, poor eating, lack of sleep, and negative thinking. In
addition, the renewing of your mind is imperative if you are to
reverse negative thoughts that can destroy your health.
I recommend that you become educated on the subject of your body
and take a measure of responsibility for your "temple." "My
people are destroyed for a lack of knowledge" Hosea 4:6
As you do so, continue to focus on God as your source for
healing. Have faith and take part in the process. But do not
become a slave to it! Before your eyes, you will see and feel
signs that will cause you to be in awe of God's intelligence at
work in your body.
DO YOUR PART FOR VIBRANT HEALTH
LACK of SLEEP: Regeneration takes place while you sleep. Sleep
experts agree that while seven hours of sleep per night is the
minimum amount needed for a properly functioning immune system,
eight hours is still optimal.
CONTROL STRESS: One study showed that blood taken from widows
and widowers who were in the grieving process had reduced
natural killer cell activity. Stress and a depressed outlook can
lower immunity. Prayer is especially effective in managing
stress.
OBESITY: According to the American Journal of Clinical
Nutrition, eating a low fat diet may help boost the activity of
your natural killer cells thereby enhancing your immune
response.
POOR DIET: Consumption of refined sugar can interfere with
immunity. According to the American Journal of Clinical
Nutrition, a study found that sugar slowed the ability of the
immune system to eradicate, engulf, and consume alien material.
ELIMINATE ALCOHOL: It lowers immunity by inhibiting the ability
of your white cells to react to infection.
God made our bodies to produce health unless our interference is
too great. Notice the self curing nature of many conditions such
as colds, fevers, cuts, swelling, and bruises. These are prime
examples of how the body always strives for health and healing
unless we do something to stop the process.
Finally....If you find yourself too pre occupied with the health
of your" earthly frame", take comfort in Philippians 3:20-21
"But we are citizens of heaven........and we are eagerly waiting
for Him to return as our Savior. He will take these weak mortal
bodies of ours and change them into glorious bodies like His
own, using the same mighty power that He will use to conquer
everything, everywhere."
Recommended reading : THE 90 DAY IMMUNE SYSTEM MAKEOVER
by Janet C. Maccaro, PhD C.N.C.
RETURN TO TOP
Menopause..........a time for reflection
By Janet C. Maccaro, Ph.D., C.N.C.
Over 40 million women in America are currently trying to navigate through the
turbulent years of peri menopause or menopause. In July 2002 a landmark study
conducted on hormonal replacement therapy (HRT), was halted abruptly when
scientists discovered that women on the hormones that were in the study (a
combination of estrogen and progestin known as PREMPRO) actually had an
increased risk of developing blood clots, cancer, stroke, and heart disease.
The findings did not point to estrogen alone, which has been prescribed for
years, as a danger, but research has connected the long term use of unopposed
estrogen to an increased risk of breast cancer.
As a result of the study, women that were on Prempro are now fearful that
they are destined to develop hormonal related cancer. In addition, women who
refuse to take hormones or cannot because of previous cancer or other medical
conditions, are afraid of going through menopause without the hormones that
can keep them feeling younger, more vibrant, eliminate hot flashes, vaginal
dryness, fuzzy thinking, fatigue, night sweats, moods swings, osteoporosis,
anxiety and depression, and the list goes on.
The menopausal time of life is a transitional time not only hormonally, but
in many aspects. The age of peri menopause and menopause can vary widely
among women (age 35-54) During these years, children grow up, leave home for
college, marriages go through stress and strain, divorces occur, corporate
downsizing occurs leaving the" older "employees to face "forced retirement,"
etc. When you add in the hormonal rollercoaster of menopause, you can
understand why some women agree to take mood altering prescription medication
in order to cope. Paxil and Prozac are commonly prescribed to women in this
age group. The question is .......is it stress causing the symptoms? Or is
the lack of hormonal balance causing the stress? At any rate, women do not
want to be medicated through these important years or any other time for that
matter. Woman are demanding answers and they are searching for them on their
own if need be.
I have found that A type women (those who are highly motivated, goal
oriented, etc.) seem to suffer the most life disrupting symptoms at
menopause. This is because typically, these women burn the candle at both
ends, do not sleep enough, live on caffeine and sugar, and do everything in
excess, which leaves them burned out at menopause. There in lies all of the
trouble because it is at mid life that we need to draw on our reserves. If we
are running on empty, body, mind and spirit, then menopause can be very hard
to cope with.
The good news is that there are very real, very safe answers that are natural
and easy to implement. They are as follows:
1) You MUST takes steps to manage your stress. Forgive past hurts, apologize
to those who you may have wronged in the past. Make sure to get enough sleep.
Your body needs it now more than ever. Exercise daily. Walking is excellent!
Eliminate caffeine and sugar as much as possible. Fellowship daily!
2) Take a good multi vitamin and boost it with a good B complex formula that
has at least 500 mg of pantothenic acid. This will help nourish the adrenal
glands. These glands not only help your body handle stress, but at menopause,
they are called upon to do double duty by assisting the ovaries when their
production of hormones fizzles out. Some women derive great benefit form taking an adrenal glandular supplement.
3) Flaxseed oil is wonderful for eliminating hot flashes and night sweats.
Evening Primrose oil helps vaginal dryness, breast tenderness, mood swings
and irritability.
4) Natural progesterone cream can help to balance out the ratio of estrogen
to progesterone during these years which in turn lessens all of the symptoms
mentioned earlier. In addition, it helps to build bones and it is the hormone
of well being. Enough said?
Finally, menopause is a time for reflection. It is a time to look back and give thanks to God for the woman you are and for the things that you have
accomplished. You have given birth, you have raised children who have gone on
to become wonderful human beings . You have loved and you have known sorrow,
you have been a friend and you have needed a friend. You won some, you lost
some. But you would do it all over again.
Well, .... Now is your time to do it again. Take the time to understand the
little wake up calls that your body, mind and spirit give you at menopause.
Learn from them and go on to make the next half of your life just as
wonderful!
RETURN TO TOP Control Issues vs.
Bumpersticker Theology
By Janet C. Maccaro, Ph.D., C.N.C.
While driving around town, I am sure you have spotted the
familiar bumpersticker, “Relax…God is in control”. Sure you
might say, what a “cotton-bally” way to look at life. On the
other hand, wouldn’t it be great to really know that a grand being was in control
of your life? Don’t sweat the small stuff would be the
bumpersticker of the day if everyone truly gave up their control
issues and relied on a higher power.
I see so many
women, trying to “fix” their lives in every aspect. With the
advent of chemical peels, eye lifts, tummy tucks, breast
enhancements, and botox, the self-induced pressure to be
“perfect” is one way we try to control the ravages of time. Add
in trying to fix our marriages, our children, our careers, our
finances, co-workers, our mothers, or anything else for that
matter and we come up woefully short. Along with this “I have to
fix it myself” mentality women seem to be dealing with, comes a
plethora of physical and emotional trouble including anxiety,
full blown panic attacks, depression, obsessive-compulsive
disorders, insomnia, tense muscles and more. Considering that
over 80% of all women’s doctors visits are because of stress
related illness, I think that we need to put the brakes on and
really examine our lives and ourselves. I personally had to take
this journey into my psyche when stress took a serious toll on
my health. Panic attacks, hormonal imbalance, chronic fatigue
syndrome, and more sidelined me to the point of almost giving
up. I had to realize for the first time in my life that I could
not fix anything including myself. I could not fix my husband,
co-workers, or children. I couldn’t even fix me. It came to me
that it was my “perception” of my situation that had to change.
My reactions, actions, and attitude had to be changed in order
to get well and stay well. What caused this inner transformation
of this former human “fix-o-matic”?
During my low
period, I delved deeply into the word of God. The incredible
revelation that came to me was that God is not only in control
of our lives, but he had carried us even when we were in our
mother’s womb. As little infants, we relaxed because He was
in control. The problem is now as adults, we get in the way and
hinder HIS help in hard times by trying to “do the job” for HIM.
When I realized that someone was in control that could fix my
life with much more expertise than I could ever begin to
comprehend,
I was able to let go and live my life from a changed
perspective.
I now am able to honor the people in my life for who they are
and not how I think they should be or could be.
Think of all of
the anxiety, depression, heartache, and not to mention, medical
bills that could be avoided if we “Just Relax…
God is in control”. Be well.
RETURN TO TOP
An Answer for Anxiety
By Janet C. Maccaro, Ph.D., C.N.C.
When I was a
child, I lived with prolonged uncertainty about my parent’s
marriage. To hide my anxiety, I tried to become the “perfect
child.” This caused me so much internal stress that my immune
system was weakened. As a result, I suffered from numerous
illnesses: rheumatic fever, mitral valve prolapse, systemic
yeast infections, gastrointestinal problems, severe hormonal
imbalance, Epstein-Barr virus and more.
Seven years ago
things took a turn for the worse when my father, who had left my
mother 30 years before, returned to my hometown with his new
wife. Within weeks he was diagnosed with brain cancer and died.
Needless to say, I was devastated; this was the second time in
my life that I had lost him.
Still reeling from
his death, I entered a time of even greater stress in my
personal life. I had an emergency hysterectomy, my brother
became addicted to drugs, my husband and I had marital problems,
my oldest child left for college, my middle child was diagnosed
with a learning disorder, and in the midst of it all, I was
working on my Ph.D. in nutrition.
My situation
looked bleak. I began to experience crippling panic attacks.
One night I
admitted my helplessness to God. I fell on my face and cried
out: “Dear God! I am completely broken” The answer came
instantly, “You must go through it to get to it.”
That night, I
redirected my life to the Lord. He filled me with His peace, joy
and love, and they overflowed into every area of my life. He
also gave me valuable insight about my emotional, physical and
spiritual health.
With a renewed
spirit, I turned to the world of natural medicine. I removed all
of the obstacles to healing, including sugar, caffeine, wheat
and dairy. I detoxified my body using specific herbs to cleanse
the blood, liver, colon and kidneys.
I drank pure
spring water and ate natural foods. If it did not rot or sprout,
I did without! I replaced dairy with soy or rice milk. I ate
millet bread instead of bread made with white flour.
I drank a green
drink each day that was loaded with chlorophyll for healthy
blood and for cleaning benefits. I ate nothing that would worsen
my yeast problem and used anti-fungal herbs, acidophilus, and
digestive enzymes to rebalance my digestive and intestinal
tracts.
In less than six
months, I was glowing health. It was a miracle! I had rebalanced
my body in spite of the fact that it had been weak for so long.
But I still had to
find an answer for the cause of the panic attacks that appeared suddenly. I discovered groundbreaking information
about the brain.
Just as other
parts of our body become depleted when undue stress is placed on
them, so does the brain. The brain starves because it must have
amino acids, the building blocks of protein, to keep brain
function optimal. Protein is used by the brain to repair,
rebuild and create the neurotransmitters that dampen anxiety and
curb depression.
GABA is on amino
acid that is particularly important in this process. It can be
used to prevent the area of the brain where anxiety is generated
from overfiring and producing an excess of adrenaline. GABA is a
natural alternative to anti-anxiety medications. When I started
taking it, the results were no less than amazing.
Today I am whole,
healed and set free from the past and all its pain. My life is
dedicated to helping God’s people live “totally healed” in their
bodies, minds and spirits.
But I was the
patient before I became the doctor. God allowed me to walk
through a myriad of illnesses so that I would be able to
understand other people’s pain.
Don’t be afraid to
“go through it to get to it,” as I did. Job went through it, the
disciples when through it, and Jesus Himself went through it.
But there is purpose on the other side of your trial.
So keep your body
nourished, your mind free from worry and your spirit fed from
the Word of God. And take comfort in the knowledge that Jesus is
“with you always” (Matt. 28:20, NKJV).
RETURN TO TOP
When it comes to
stress.... If You Don't Take The Time To Be Well, You Will
Definitely Take The Time To Be Sick!
Based upon "A WOMAN'S BODY BALANCED BY NATURE"
By Janet C. Maccaro, PhD. C.N.C
When stress is ignored, it can escalate to distress. A woman who
is distressed is headed for burnout and total exhaustion. Stress
is your body's signal telling you that your life needs
attention. It is a red flag signaling that you need to
acknowledge your limitations, make a decision, meet a need, or
take time out to rest!
Stress, when not addressed, makes a woman more vulnerable to
emotional and physical illness, such as anxiety, depression, and
even heart attack.
According to a research study conducted in 1994, more than a
quarter million working women surveyed said that their primary
concern was the difficulty they had balancing work and family.
Half of those women stated that "too much stress" was a serious
problem for them. The study showed that women were more likely
than men to report stress, and they reacted to a wider range of
stressors. These same women were studied again in 2000 and 2001,
and it was discovered that those who suffered high stress in
1994 and 1995 had higher odds of developing a number of chronic
conditions by 2000 or 2001.
To start YOUR healing process, you must first identify the
causes of your stress and the effects it has on your body, mind
, and spirit. If there are situations in your life that are
stressing you that are unchangeable, then you must learn to stop
spending so much of your emotional energy on the situation and
begin to focus on areas for which you can find solutions.
To balance your life, you must develop a balanced lifestyle that
includes friends, family, work, play, love, time for self, and
time for spiritual growth. A well rounded life ~ one balanced
physically, emotionally, and spiritually~ leads to a greater
sense of well-being. Every woman is different. What stresses
your friend Jane may not stress you . It is all in how you
perceive things. Remember, stressors can be caused by external
pressures, such as feeling that you must compete or that you are
not good enough or that caring for your own needs is selfish.
The truth is that in order to life a balanced life, you must not
neglect yourself as you try to meet everyone else's needs, both
at home and at work. In other words, pay yourself first , before
you pay anyone else !
The following symptoms are indicators that will alert you to the
fact that stress may be ruining your quality of life:
In addition, there
are certain personality traits that are found in highly stressed
individuals:
Once you have
taken inventory of your life, you can begin to develop a plan of
attack for dealing with and getting rid of some of the stress in
your life. First of all, say no to added demands on your
personal time. Next, be more flexible, and forget about being
perfect! Just do your best.
Make fun and relaxation a part of your daily and long term
plans. Value yourself and what you do. Get outside help for
household responsibilities if needed. Focus on your
accomplishments, and do not dwell on your shortcomings.
Take care of YOU! Invest in your health. Exercise to release
anger. Don't take life too seriously; laugh often! Establish
networks of support, friendship, and cooperation in your
community. Delegate responsibilities to others. Take time to
organize your home and workplace, and keep track of events, due
dates, and commitments.
In this article, I have primarily discussed the mental aspects
of stress. Again, stress is not stress, unless you perceive it
as stress. It is how you react and act that will determine if it
will be detrimental to your health. When you realize that stress
can drive up blood pressure, increase your risk for stroke,
raise cortisol levels, change your body composition, increase
your risk for degenerative disease, and rob you of energy and
zest for life, you must become proactive in terms of turning
your life around!
Life is meant to be lived with vibrancy, productivity, and
creative expression. Stress is a great robber of health and of
living life to the fullest!
As I always say............"Less stress means more success!
Be well!
RETURN TO TOP
Formula For a Healthy
Heart
By Janet Maccaro, Ph.D., ND, C.N.C.
We now know that heart disease kills more women than any other
illness, including cancer. Finally, research has found that
there are very real differences between men and women concerning
heart health. In the past, guidelines for heart health came from
studies that were done predominately on men. Unfortunately for
us women, many of us were diagnosed too late or even
misdiagnosed with maladies such as anxiety or other stress
related syndromes.
On a positive note, as women, we are fortunate to be "insured"
so to speak in our younger years by our body's own estrogen
production~ but there is a downside. As we approach our
menopausal years and estrogen levels decline, our protection is
no longer there and we fall victim to the same risk factors as
our male counterparts.
The following list is a quick way to access your risk. To be
forewarned is to be forearmed when it comes to your
cardiovascular future........
1) Over age 65
2) A grandparent or sibling had a heart attack before age 60
3) You are more than 20% over your ideal body weight
4) You have high cholesterol (over 200)
5) You have high tryglycerides (150 or higher)
6) You have high blood pressure
7) Natural or surgical menopause before age 45
8) You smoke
9) You have diabetes
10) You do not exercise
11) You are under stress
12) Low HDL level (35 or lower)
13) You have high LDL levels (130 or higher)
14) You have an "apple" shape (carry your weight around your
middle)
Heart attack
symptoms are different in women....Take heart!
1) Vertigo,
lightheadedness, dizziness
2) Nausea, vomiting
3) Shortness of breath
4) Indigestion
5) Tightness in your throat
6) Pressure, pain, back or chest discomfort
7) Tingling or pain in the jaw, elbow, or left arm.
8) Profound fatigue
9) Unusual sweating
There are
nutrients form the world of natural medicine that have been
shown to boost heart health. In addition, dietary changes can be
more effective than many medications in preventing heart attack
recurrence.
1) Follow a Mediterranean diet
-
Use olive oil
or canola oil in cooking
-
Eat fresh
fruit daily
-
Eliminate red
meats and choose poultry or fish instead
-
Add heart
health garlic and onions to the dishes your prepare
The following
supplements have been shown to positively impact heart health:
-
Fiber
-
Omega 3 fatty
acids
-
B Vitamins
-
Digestive
enzymes
-
CoQ10
-
L- Carnitine
Last but certainly
not least .........
-
You MUST
reduce stress!
-
Breathe
DEEPLY!
-
Practice
forgiveness
-
Exercise
-
Meditate or
pray
-
Confide in a
friend
-
Have regular
massages
RETURN TO TOP
Exercise and Arthritis
A Drugless Approach to Pain Relief
by Janet C. Maccaro PhD, ND, C.N.C
You heard it before........"use it or lose it!" When it comes to
arthritis, the very best way to increase mobility and relieve
pain and stiffness is to exercise. Strong muscles act as shock
absorbers against arthritic pain.
If you have reached middle age and are noticing stiffness in
your hands, feet, hips, and fingers upon rising that seems to
improve as your day goes on and you are experiencing lower back
and hip pain that makes your quality of life less than it should
be , then you are among the ranks of over 40 million Americans
that have osteoarthritis. OA is the 3rd most common ailment
treated by general practitioners.
The good news is , that in many cases, moderate exercise works
better than medication when it comes to restoring mobility and
range of motion.
The following
exercises are beneficial in your arthritis management arsenal:
1) Begin with
a stretching program to elasticize , tone, shape, and
contour your muscles and connective tissue.
2) Swimming ( to increase flexibility, without causing
damage to joints) Swimming will also help you to build
muscle which will in
turn support your joints.
3) Yoga helps to keep your core stabilized, tones the back,
and improves flexibility.
4) Take daily walks. Start slow and build up gradually. Aim
for 30 minutes per day. A walk will help to improve muscle
tone, improve your cardiovascular health, and cleanse your
circulatory system.
5) Water aerobics are a gentle way to strengthen muscles,
stretch, and increase flexibility . The use of "water
weights" can help to tone and increase muscle mass which
will help to stabilize your joints.
The key to a
successful therapeutic exercise program is choose the activity
that will fit into your life easily. Remember ......some
exercise is better than none at all. All it takes is a little
investment of your time. The rewards are well worth it ! Less
pain and stiffness, better mental outlook, and stress relief!
RETURN TO TOP
Women and Cholesterol
by Janet C. Maccaro PhD, ND, C.N.C
When it comes to
managing cholesterol levels, women ....take heed!
Before menopause, women usually have total cholesterol levels
that are lower than those of men who are the same age. But as
women get older , their cholesterol levels rise until about the
age of 60 to 65. Menopause often brings with it an increased
level in LDL cholesterol (bad cholesterol) and a decrease in HDL
(the good cholesterol).
It is after age 50 that women need to pay extra special
attention because this is when many women have HIGHER levels of
total cholesterol than their male counterparts.
Another factor in the appearance of high cholesterol in women is
an autoimmune condition known as Hashimoto's Thyroiditis. It is
at mid life that many women are diagnosed with this condition
commonly known as hypothyroidism. With it brings not only high
cholesterol , but tiredness, weight gain, sore muscles, dry
skin, and brittle nails. Thyroid nodules are common with this
disorder . In addition, this condition leaves women too tired to
exercise , which also contributes to weight gain an a increase
in cholesterol.
There are many ways to manage your cholesterol levels. First , I
suggest that you become proactive in your management program by
having a yearly cholesterol screening. Keep a diary to monitor
your progress. Have your thyroid levels checked including T3 T4
TSH and anti Thyroid antibodies. Have your CRP (C reative
protein levels checked) This is a marker of inflammation often
linked to an increased heart attack risk.
You may try to manage your cholesterol levels naturally before
resorting to the Statin Drugs as follows:
-
garlic
-
Curcumin
-
Artichoke
Extract
-
Fiber
-
Green Tea
-
Sytrinol
-
Policosanol
-
Niacin
-
Perilla Oil
Check with your
nutritionally aware health care provider before beginning a
program of natural supplements to make sure there will be no
negative interactions with any other medications you may be
taking.
If you do decide to use Statin Drugs to reduce your cholesterol
level, it is now suggested that you supplement with CoQ 10
because Statins deplete the heart muscle of this valuable energy
generating substance.
Be well~.
RETURN TO TOP
Depression and Diabetes
Janet C. Maccaro PhD, C.N.C.
Depression is a serious illness that afflicts about 16 million
Americans. Recent studies suggest that persons afflicted with
this life altering disorder may be at a much higher risk for
developing diabetes. In fact ,there are studies that suggest
that diabetes doubles the risk of developing depression. This
may due to the stress associated with chronic illness, but may
also result from the metabolic effects diabetes has on the
brain. In addition, it has also been found that people with
depression and diabetes are more likely to develop diabetic
complications and therefore have higher primary health care
costs.
Since many of the symptoms of diabetes and depression tend to
overlap, such as weakness, tiredness, weight loss, pain, and
extreme hunger, it may be that depression goes undiagnosed in
diabetes patients. A skilled diagnostician however , will be
able to recognize it and suggest proper treatment.
The good news is that treating depression with modalities, such
as exercise, alternative medicine, medication, psychotherapy, or
a combo of all of the above can improve a persons ability to
live with and manage their diabetes.
Be well~.
RETURN TO TOP
Osteoporosis
WHAT'S NEW, WHAT WORKS, WHAT DOESN'T
Janet C. Maccaro PhD, C.N.C.
As baby boomers age , normal aging causes a decline in bone
density that occurs to varying degrees in otherwise healthy
women. Osteoporosis on the other hand , can cause a marked
reduction in bone mineral density that can result in fractures
of the vertebrae of the spine. While there are many factors that
may cause osteoporotic bone loss that is not associated with
aging such as major surgery, liver disease , steroid use,
Crohn's Disease, and cystic fibrosis to name a few, the primary
cause is hormonal imbalance that interferes with bone forming
cells known as osteoblasts. It has been found that osteoblasts
require progesterone to maintain bone building capability during
peri ~menopause, menopause, and beyond.
Traditionally synthetic hormone replacement therapy such as
PROVERA has been prescribed by conventional health practitioners
. These synthetic hormone therapies have significant side
effects Natural progesterone on the other hand offers all of the
benefits of stimulating osteoblasts with none of the side
effects of synthetic progestin contained in PROVERA.
Natural progesterone may be obtained in several forms, but the
safest , most effective form is topical application which is
absorbed directly into the skin and into fat cells. Natural
progesterone creams are effective in formulations that contain
between 900 and 1400 mg of natural progesterone per 2 ounce jar.
Estrogen is also prescribed by some physicians to prevent bone
loss because it regulates the action of osteoclasts, which
remove dead portions of demineralized bone.
In addition, pre and post menopausal women may want to inquire
about testosterone therapy. Testosterone improves and
contributes to sex drive, stamina, muscle mass, and preventing
and treating osteoporosis.
DHEA is another hormone that has been shown to stimulate
osteoblast activity which helps to prevent bone loss.
A woman should make it a point to meet with her physician at mid
life and ask for a bone density test and if osteoporosis is
detected, a hormonal protocol can be tailored to help insure her
skeletal future.
Calcium is another part of the fight against bone loss. Keep in
mind that many calcium supplements are hard to break down in the
digestive tract. With this in mind, look for calcium in the form
of a capsule, which typically bursts open quickly in the stomach
for quick absorption. The recommended dosage is between 1000 and
2000 mg daily. It is also recommended that vitamin D 3 (400 ~
1000 IU daily) is added for optimal absorption.
The following supplements are also recommended:
Exercise is a
major player in the prevention and treatment of osteoporosis.
The benefits are well documented. Fast walking, and other weight
bearing exercises can result in gain in bone density in a
relatively short period of time. You must be consistent however.
Conventional treatments include; calcitrol and calcitonin which
are approved by the FDA and have been shown to significantly
increase bone mass and can correct calcium malabsorption. There
are significant side effects to these drugs.
European doctors prescribe a safer alternative to calcitonin and
calcitrol known as clodronate. It was concluded that after 1
year on clodronate therapy a significant gain of bone density
occurred , especially in the spine. This was done safely and
effectively.
Fosamax, a bisphosphonate which is similar to clodronate in it's
action , has severe side effects, sometimes to the point of
requiring hospitalization. In addition, a word of caution has
been issued to dentists who may be faced with extracting a tooth
on a women who is on Fosamax . There is a concern that the
integrity of the jaw bone may be compromised which may lead to
poor healing or other more severe complications such as jaw
osteonecrosis.
The "new kid on the block" in osteoporosis therapy is called
BONIVA. It is a once a month medication that carries the same
risks as Fosamax such as the possibility of jaw osteonecrosis,
gastrointestinal damage, and gastric ulcer. It too falls into
the bisphonates category.
When it comes to the prevention of osteoporosis and management
of the health of your current and future skeletal frame....you
must become proactive, educated, and involved. It is important
to find a nutritionally aware health care provider that will
incorporate all available options and work with you to develop a
tailored bone maintaining and building protocol just for you !
Be well~
RETURN TO TOP
Women and Back Pain
By Janet C.. Maccaro PhD , C.N.C.
Oh
........... my aching back! 80% Of Americans suffer from
back pain at some point in their lives. Of that 80% , about 40 %
suffer from crippling back pain. Back pain is the LEADING cause
of disability for Americans between the ages of 18 and 45.
For women , back pain can be especially difficult because so
many of us cannot afford to take a break from our hectic
schedules . In women, there are many and varied causes. Any one
or any number of them can bring on back pain so severe that the
quality of life is greatly diminished.
Wearing high heels for long periods of time each day , emotional
stress, slouching and slumping at the computer, improper lifting
of young children (especially shortly after childbirth when core
muscles are weakened), and poor posture (the number one cause of
back pain), can all play a part in the development of back pain.
The most common painful back conditions are as follows:
-
Herniated Disk
(happens when the outer covering of the disk ruptures and
bulges between the vertebrae
-
Sciatica (pain
that radiates along the sciatic nerve, buttocks, and back of
leg)
-
Lumbago (low
back pain)
-
Scoliosis
(curvature of the spine)
Before a woman
resorts to surgery, she should know that back surgery is not
always successful and outcomes are not always optimal. Actually,
it is estimated that surgery works for only 1% of patients! With
this is mind, I believe that surgery should be used as a last
resort. There are so many other avenues to travel down first
before you agree to surgery.
First of all , an appointment with a physical therapist, a
Chiropractor, a massage therapist ,and/ or a program of core
abdominal strengthening exercises should be explored. Next,
there are dietary supplements that act as natural anti
inflammatories and are important in the management of back pain.
It is important to stay well hydrated. In other
words............drink PLENTY of water!! Many cases of back pain
are simply due to dehydration. You need enough water to move
irritants out of your system.
It is important for you to remember that aspirin and ibuprofen (NSAID
medications), have risks such as gastrointestinal bleeding and
even death!
Cold packs or heat wraps can offer safer relief. Castor oil
packs are also soothing.
From the world of alternative medicine comes the following
natural anti inflammatory supplements:
-
Bromelain
-
Boswellin
-
Cayenne
-
Ginger
As women, we are
faced with many choices and decisions daily. Choose to take care
of your aching back NOW , and it will take care of YOU!!
Be Well~
RETURN TO TOP
Seasonal Allergy Symptoms?
Janet C. Maccaro PhD, C.N.C.
It's Time to "spring into action!"
While all of us love the change of seasons, If you are one of
the millions of Americans who suffer from seasonal
allergies...it can mean Hay fever, allergic rhinitis, and
respiratory distress. It is estimated that over 20% of the
American population suffer from seasonal allergies.
The following guidelines will help you to combat allergens that
are commonly found in the spring and fall. You must become pro
active in terms of managing your allergies so that your quality
of life will not be diminished.
-
Avoid Pollen
-
Stay indoors as
much as possible
-
Remember that
pollen levels are highest in the morning. Plan accordingly.
-
Keep windows
closed in your home
-
Run the air
conditioner
-
Avoid mowing the
grass and doing other yard work.
The following over
the counter (OTC) medications can help to manage your symptoms
by counteracting the action of histamine, a substance released
in the body during an allergic reaction:
ORAL ANTI HISTAMINES
Please note that
these may be sedating. With this in mind, you may want to try
the newer, non sedating medications such as Clarinex, Claritin,
Allegra and Zyrtec.
DECONGESTANTS:
Are available OTC as oral and nasal sprays.
Non steroidal nasal sprays such as Nasal Crom will prevent
symptoms of allergic rhinitis before symptoms start.
From the world of natural medicine come the following remedies:
-
Hylands's
Seasonal Allergy Relief
-
Zicam
Homeopathic non drowsy allergy relief
-
Nettle (Urtica
Dioica) Treatment for seasonal allergies
-
Quercetin (a
flavonoid) nature's anti histamime
1000mg daily
-
Ester C - up to
5000mg daily during high risk season
-
Similisan eye
drops #1 to relieve eye itching
-
Altoids
(peppermint) to help clear stuffy nose
Limit your intake
of meat and dairy to limit leukotriene release which can cause
restriction of bronchial tubes. Try to eat more of a vegan diet
during allergy season.
Always remember to check with your doctor before using OTC
medicine to manage or treat your allergies. This is especially
true if you have uncontrolled high blood pressure or heart
disease.
Be Well~
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Dr. Janet's
2007 Healthy Eating Resolutions
Janet C. Maccaro PhD, C.N.C.
Instead of frying your foods, commit to steaming, poaching,
stewing, sauteing, baking, and grilling foods this new year.
Shop in good places. Choose to shop in stores that carry natural
and whole foods such as whole grains, fresh fruits and
vegetables. Naturally raised chickens, fresh herbs, whole grain
breads, legumes, and raw nuts and seeds.
Avoid food additives such as MSG, Nutrasweet, and sulfites by
reading labels .While these ingredients enhance the flavor of
food, not much is known about the long term effects of this
substances either when used alone or singularly. Herbs and
spices can enhance food flavors naturally and safely.
Choose to add the following fresh fruits and vegetables to your
diet this year. Scientific studies have proven the protective
health benefits of these "neutraceuticals" Prunes, avocados,
beet greens, figs, green peas, mushrooms, oranges, papayas,
broccoli, and cabbage.
Choose to cut way back on animal fat this year due to the
saturated fat content which has a proven link to heart disease .
Choose instead lean meat such as turkey , skinless chicken,
fish, and game meat , such as buffalo, venison, or quail. Game
meat is an excellent source of omega 3 fatty acids and is lower
in fats than most other meats.
Commit to always keeping a fresh container of plain yogurt in
your refrigerator this year. It is an excellent source of
calcium and is great for your digestive and immune system
health.
Choose to eat more of "nature's little power houses"...nuts and
seeds. They contain special compounds that help prevent and ward
off disease. Brazil nuts, pumpkin seeds, sunflower seeds,
almonds, hazelnuts, pistachios, and chestnuts provide far
reaching health benefits. They make excellent snacks!
Make drinking enough water a priority in the new year. Water
supports the crucial functions of your body. It does so much
more than simply quench your thirst. Aim for 8 glasses of water
daily. Watch your caffeine intake. It is a diuretic, which
increases urination, which can lead to dehydration and/ or
vitamin and mineral loss. Colas and soft drinks have no place in
a healing foods diet.........limit them !
Add herbal teas to your life ..........by doing so your will add
all of the health benefits they provide such as relaxation,
digestive comfort, gentle laxative, mood elevation, and immune
system strengthening
Be well~
RETURN TO TOP
Pre
hypertension........... a silent surprise!
Janet C. Maccaro PhD, C.N.C.
In 2003 , new guidelines where published that stunned many
Americans who bragged about their "perfect " blood pressure.
These guidelines have now placed persons who were once
pronounced "just fine" into a category now known as "Pre
hypertensive". Pre hypertension can damage organs, and increase
the risk of stroke , heart attacks, and heart failure. And
......it gets worse over time. Many persons diagnosed with pre
hypertension go on to develop high blood pressure often within 4
years of their pre hypertensive diagnosis.
Together, let's look at the new guidelines;
120/80.............................normal
120/80 ~ 139/89..............pre hypertension
140/90 ~ 159/99...............Stage 1 hypertension
160/100 ~and up................Stage 2 hypertension
The new pre hypertension category was created to reinforce and
instill in us the health risks of even slightly elevated blood
pressure.
You cannot see or feel it but there is much you can do to help
prevent it all together or stop it from progressing on to
hypertension.
First of all , let's look at the risks;
-
*Kidney
disease
-
*Adrenal
disease
-
*Thyroid
disease
-
*Obesity
-
*Lack of
exercise
-
*Family
History of high blood pressure
-
*Poor diet
(too many fatty, fried, foods)
-
*High
Cholesterol
-
*High sodium
diet
-
*Excessive
alcohol use
Certain medications can also raise blood pressure;
The good news is that you can do much to prevent this silent
foe. First of all, keep a journal of your blood pressure
readings. Take your blood pressure at the same time each day and
record it. Buy an in home blood pressure kit or visit your
pharmacy or doctor and have it taken . You must be proactive in
every area of your health. YOU are responsible for your well
being. YOU are worth it !
Here are your guidelines:
I wish you Vibrant Health!
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Teaching your
children to choose health!
Janet C. Maccaro PhD, C.N.C.
When it comes to teaching your children that making healthy food
choices not only at school, but anytime they sit down to a meal,
it is important to teach them that by choosing healthy foods ~
they are ultimately choosing health!
Teach them that healthy foods means more energy, and better
performance both academically and athletically.
Teach them that eating foods that are colorful are packed with
power nutritionally, thus preventing some of the most serious
disease issues of our time.
Children WANT health..........they WANT guidelines. They look to
us as examples of living life to it's fullest. Why not make it a
family affair by choosing right now to eat fresh, whole foods.
Once your child gets accustomed to eating healthy, fresh foods,
he/she will gravitate toward the healthiest selections because
they know the difference they feel in their bodies.
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Morning Sickness
.....A good thing?
Janet C. Maccaro PhD, C.N.C.
Congratulations! You're pregnant ! Feeling a little queasy?
You're not alone. Did you know that 50 to 90% of all pregnant
women experience morning sickness associated with pregnancy? You
should also know that this is a completely normal condition that
occurs due to a number of factors.
Researchers have theorized that dreaded queasy morning feeling
is due to the rapidly rising levels of estrogen and
progesterone, and /or an increased sense of smell.
Some say that it may be the increased level of the "pro
gestational " hormone progesterone alone that is behind the
morning malady due to the fact that progesterone relaxes the
intestinal tract, slowing down digestion and increasing stomach
acids.
A more widely held belief is the build up of HCG (human
chorionic gonadotopin) that occurs from the moment of
implantation to about the time you hit your twelve week mark. In
other words..............this too shall pass!
The good news is that research suggests that mothers who have
morning sickness have fewer miscarriages.
That 's food for thought...........on second thought, have a
couple of saltines and ginger ale and relax .
Be well ~
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Cocoa, the Ultimate
Mood Food!
Janet C. Maccaro PhD, C.N.C.
Feeling blue...........Love chocolate?
Well, have I got great news for you!
Dark Chocolate may just be what you need to not only ease your
pain, but calm your anxious mind. Pain relief and reduced
anxiety are both possible when you consume dark cocoa. This is
due to the fact that it is rich in theobromine, caffeine,
tyramine, and phenylethylamine (PEA), which stimulate the
production of serotonin and endorphins, the body's natural
opiates!
For more info: contact Booth Media
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New Baby?.......New You!
Nutrition Advice For New Moms
Janet C. Maccaro PhD, C.N.C.
Congratulations! You're a mommy!
Taking care of your new baby is a wonderful and rewarding
experience. It is important for you to realize right now, the
importance of nurturing yourself as well as your baby, otherwise
you will find yourself worn out and bewildered in a very short
time! By making the commitment to nurture yourself, you are
helping to insure a smooth postpartum time for both you and your
baby.
Many new mothers are shocked when they realize how much excess
weight they are carrying after delivery. And like for most
women, this quickly becomes a concern. The truth is, weight loss
after pregnancy can be difficult, but there are many guidelines
that will make it possible.
Remember~ it is not ideal to "diet" after childbirth. You will
need your energy to care for your baby. This is especially true
if you are breastfeeding, in which case you will need up to 500
extra calories over and above your basic caloric needs. Dieting
will cheat both you and baby of vital nutrients that will keep
you both thriving in these first few weeks and months together.
Instead of dieting~ I recommend a slow and steady approach.
Allow yourself 6 to 12 months to gradually return to your pre
pregnancy weight. By implementing the following guidelines, you
will find that you will have more energy and your weight will
return to normal if you make them a part of your new lifestyle
as a mommy.
The secret is to keep things simple and healthy when it comes to
making sure that you fill all of your nutritional needs. You
will find that finding time to shop, cook and even eat during
these first few days and weeks can be a challenge!
-
Eat LEAN
protein at each meal and snack
(deli turkey, chicken, low fat cottage cheese, low fat
yogurt, almond butter)
-
Have small
frequent meals plus an afternoon snack
-
Watch your
portion sizes~ You are no longer eating for 2! Your
caloric requirement is not as great.
-
Keep your
carb (rice and pasta, potatoes) servings to 1/2 cup
-
Stock up
on fruits and veggies
-
Switch to
low fat mayo and dressings
-
Make sure
to have 5 ~ 10 servings of fruits and veggies daily
-
Drink at
least 8 glasses of water daily
-
Eat slowly
in a quiet, relaxed atmosphere (when baby is sleeping)
-
Keep
healthy snacks all around you (car, diaper bag,
refrigerator, baby's room etc)
Healthy snack options:
Remember, the goal here is a happy and healthy, baby and mom.
Purpose right now to be the very best you can be by taking steps
to make sure the fuel you put into your body is of superior
grade. Eat with balance and bring balance into your life and
your weight issues will be forgotten much like the pains of
labor!
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Walking....
THE Safest Exercise You Can Do!
Janet C. Maccaro PhD, C.N.C.
It was Hippocrates
who said "walking is man's best medicine". Thousands of years
later, we now know just how true his words really were , with
new benefits derived from walking being discovered daily!
Walking is THE number one ,low impact, participation sport in
the entire world. This is mainly because of the fact that it is
so easy to do, needs no special equipment, or advanced skill. It
can be done morning, noon, or night, with or without a partner,
and YOU can set your own pace and are only challenged by your
own goals.
Most importantly of all, the astounding number of health
benefits give all of us good reason to begin a walking program.
When it comes to your cardiovascular health, walking reduces
levels of bad cholesterol, lowers blood pressure, and reduces
heart attack risk. It reduces stress by reducing anxiety and
tension. It helps reduce your appetite and weight and enhances
your stamina and energy. Walking is a low impact exercise that
is easy on your joints, but still slows down osteoporosis bone
loss and improves muscle tone. A most exciting and surprising
discovery is that walking burns almost as many calories as
running with NONE of the wear and tear! Travelers especially
need to take note that your daily exercise need not be
interrupted do to lack of proper equipment or a fitness facility
in your hotel. There is always time and places to walk ! Walking
is more even natural than sitting, standing, or running, and is
not as stressful as most other exercises that can tax the bones,
joints, and muscles.
I encourage you to check with your doctor before beginning a
walking program. If he gives you a "green light" then "GO" for
it! Keep a log of how far you walk each day. Chart your
progress, your mood, and your weight. You will be in awe of how
literally taking "steps" to improve your health will improve
your life in a relatively short time.
It is time for you to become proactive in terms of your health.
You are worth it! You deserve it!
Be well ~
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Pumpkin Power!
By Janet
C. Maccaro PhD, C.N.C.
Harvest, holidays, fall, longer nights, and frosty mornings of
oncoming winter~ the aroma of pumpkin pie warm and dolloped with
whipped cream and cinnamon......... makes for a warm, fuzzy
feeling, wouldn't you say?
But here's what you need to know about the wounderful orange
vegetable that only makes it's way to our tables during festive
holiday seasons.
Pumpkin is rich in antioxidants, vitamins, minerals, and fiber.
It is loaded with vitamin A and beta carotene, vitamins C, E ,K
and minerals which include potassium, magnesium, and iron. Half
a cup of canned pumpkin contains 3.5 grams of fiber!
The recipes for pumpkin are endless............from soups, to
muffins, to cakes, pies, souffles, and even eating the seeds
(once they are baked and salted) is a very healthy thing to do
since they have an anti-inflammatory effects and protect against
prostate cancer. In addition, they are LOADED with minerals.
You can even roast an entire pumpkin in the oven (350 degrees
for about an hour.) After it is roasted, you may puree it for
soups, muffin, pies, etc. You do NOT need to use canned pumpkin
in all of your recipes. Fresh is best!
Pumpkin for breakfast? You bet! Just whip some cooked pumpkin
with cinnamon and use it as a spread on a toasted english muffin
topped with a slice of turkey or Canadian bacon.
Pumpkin ......................it's a good thing!
I'll meet you at the pumpkin patch!
Have a wonderful fall season!
Dr Janet
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Red or White?
The choice is yours!
By Janet Maccaro, PhD, C.N.C
When it comes to the health promoting benefits of wine, there is
no case to be made. History has said it and research confirms
it. Now, for the bit of surprising news.........it has been said
that red wine is the only wine that offers wonderful health
promoting, disease preventing properties such as lowering bad
LDL cholesterol and raising the good HDL, thereby preventing
cardiovascular disease, preventing stress related illnesses, and
Alzheimer's disease to name a few.
Now, research has
emerged that gives white wine its day in the sun. Even though
red wine contains more antioxidants, the real benefits that wine
has to offer comes from its superoxide scavenging abilities.
White wine has shown to be at least as effective as red. Studies
have shown that both red and white wine are comparable and in
some parameters white wine delivers even better results!
So................since both red and white wine improve
antioxidant capacity in the blood, which is a VERY good thing,
drinking your choice in moderation can help you to prevent many
degenerative diseases of our time.
Here's to your
health!
Dr. Janet
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Eggs Are Eggs~actly What Women Should Eat for Breakfast!
By Janet Maccaro, PhD, C.N.C
Women ....listen
up ! Weight loss can be easier with the incredible egg!
Eating eggs for
breakfast as a part of a reduced calorie diet will help you to
lose more weight and feel more energetic! In addition, you will
feel more satisfied and therefore will consume fewer calories
during the day. Why? The answer is simply because the egg is a
powerhouse of protein that will help you feel full longer.
The American College of Nutrition has studied women and egg
consumption as a part of a low fat diet plan. A bagel breakfast
was compared to an egg breakfast where each breakfast contained
the same amount of calories. The results were astounding in
terms of weight loss. The women who had eggs for breakfast had
the greatest weight loss (actually 65% more), reduction in waist
circumference (83% more), and more energy than the women who had
a bagel breakfast!
To be more specific , the study consisted of women having 2 eggs
for breakfast at last 5 days a week for 8 weeks along with a low
fat diet. Now...what about all of that cholesterol? Well , the
American Heart Association recommends that we should aim for no
more than 300 mg of cholesterol per day. This means that you can
safely have 1 large egg a day.
Finally....eggs are a "perfect food". They are an all natural,
unprocessed, whole food that is low in calories (75 per egg),
and give women valuable nutrients. Eggs are a great source of
choline, which is often deficient in women and is especially
important during pregnancy and childbearing years because of its
ability to prevent birth defects and its ability to promote
brain and memory development. What's more, the egg contains
folate, iron, and zinc. Three more reasons to make eggs a
regular part of your diet.
If you thinking "weight loss" think EGG!
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Be Still...Center Down!
By Janet Maccaro, PhD, C.N.C
Dr. Janet Maccaro
is the author of Fabulous at 50, part of this series "Your Body,
His Temple."
The Quakers have a
process known as "centering down." It simply means finding that
calm, stillness within...a restful place where you can feel and
go to, with practice, when life gets out of balance.
Just like a submarine, when faced with a possible attack you
must dive, dive, dive, deeply into your core, where you can be
still and know that He is God. When you become centered, you
will find solid ground. Then the world you live in will be one
that emerges from a stillness that takes root in your soul.
Your "centering
place" could be a place where you can be alone with your
thoughts and prayers; a place that is physically beautiful and
comforting; a place where you feel safe and secure; where you
can play uplifting music and spend time in reflection.
God designed us to live in rhythm. We must take time for rest,
relaxation and rejuvenation. He has even placed resting places
between each and every one of your heartbeats. The resting
period between each beat allows your heart to reload.
Eleanor Roosevelt
knew the importance of "centering down" when she said, "A day
out of doors, someone to talk with, a good book, and some simple
food and music -- that would be rest."
Sir William Penn also knew the importance of being still when he
said, "true silence is the rest of the mind; it is to the spirit
what sleep is to the body, nourishment and refreshment."
Do you lose your
concentration often? Do you regularly have to "jumpstart" your
brain in the morning or afternoon with stimulants such as
coffee, sugar or medication? Is worry, anxiety or panic a daily
occurrence? Do you multitask? Do you over commit? Are you crisis
driven? Are you too emotional? Do you sleep enough? Do you live
in a pattern of overwork?
If you answered
yes to any of these questions, purpose to change your life in
2009. Rest and reload! Taking time out to bond with God each day
will create a peaceful center in your life. In other words, by
being still and knowing that He is God, you will know just how
to "center down."
Where do you
start? Simply by taking inventory.
• How many hours of sleep do you get each night?
• How much time each day do you spend with your family?
• How much time do you spend with God each day?
You need to build
a Sabbath, of sorts: a time to stop working, stop making money
and stop spending money. A time to SEE what you really have. A
time to look around and LISTEN to your life!
Often, we spend entirely too much time thinking about we don't
have, trials we are undergoing and things we have not
accomplished. I challenge you this year to instead take time to
count your blessings and be truly grateful for each and every
one of them. You will find that doing this will lift your
spirits, calm your mind and fill your heart with joy. Giving
thanks for blessings increases blessings. The result is to
become centered down. You will find as blessings increase,
problems and stress decrease.
If you can feel the warmth of the sun on your face, if you can
smell the fragrance of your favorite flower, if you can watch a
sunset, listen to your favorite music, if you have food,
shelter, and clothing, and your basic needs are taken care of,
then you are blessed more than you know. You must shift your
perspective. This is where centering down comes in. It is a way
to enjoy your blessings even more!
Reminder:
In this new year, rest, reload and center down!
This Week
Begin to think about all of the blessings in your life. As you
"center down," close the door of your mind to past hurts and
wounds. Ask God to heal you of ALL hurt and pain and then look
forward to the certainty that YOU are loved and each beat of
your heart is kept by your creator.
Prayer
"Heavenly Father, I ask that you help me in these tumultuous
times, when the stress of daily life often seems too much to
bear. Help me to be still and know that you are God. Help me to
center down so that I may return to the joy of simple things
that make life sweet and fulfilling. Help me to remember to
count my blessings more and my problems less. Help me to keep in
mind and rest in the fact that even though I may feel that I
cannot see the beginning from the ending of your plan for my
life, you see the big picture and are in all of the details that
are a part of it. In that I will rest and find peace. Amen."
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