Holiday Swaps

Wellnessentials-Nov14

Traditional holiday foods with chemical additives and too much starch can leave you sluggish and even cranky. “Upgrade the ingredients to make them more nutrient-rich and energizing,” suggests Shelley Alexander, author of “Deliciously Holistic.”

Here’s how to do it:

Turkey Swap

Unlike its (distant) conventional relative, a free-range, organic bird doesn’t contain growth hormones, antibiotics or pesticides. Rub inside and out with organic butter combined with fresh herbs and lemon juice, then let the turkey marinate overnight. Use the same mixture to baste every 30 minutes.

Stuffing Swap

Replace white bread with organic corn bread or a sprouted, whole-grain variety.

Starch Swaps

Purple potatoes are less starchy than white ones, and mashed cauliflower is low-carb. Swap macaroni and cheese for colorful, organic root vegetables, steamed or baked and seasoned with Himalayan pink salt.

Green Bean Casserole Swap

Instead of using canned mushroom soup (often containing monosodium glutamate, or MSG) and fried onions, steam fresh mushrooms with green beans and top with caramelized onions.

Baking Swaps

For your favorite holiday recipes, swap regular all-purpose flour for organic, whole-grain pastry flour, which is much lighter than other whole-grain flours. Swap refined white sugar for mineral-rich coconut sugar.

For more tips and recipes, visit Alexander’s blog at AHarmonyHealing.com.


Wellness For Her

Q: I’m exhausted all the time and can’t seem to get enough rest. What could be causing this?

A: You are not alone. One of the most common complaints of American adults is feeling chronically tired and run-down. Here are a few tips that can help you get your mojo back:

Fill your tank with the right fuels. Nix the junk foods, especially sugary snacks. Instead, fill up on high-quality foods, such as fresh vegetables, fruits, whole grains, nuts and seeds.

Put a lid on stress. Research shows just 20 minutes a day of meditation, yoga and/or breathing exercises can do wonders. When times are really tough, take a stress-busting herbal supplement such as holy basil, ginseng or ashwagandha.

Get a good night’s sleep. For the best sleep, go to bed before 10 p.m., and get up before 6 a.m. Sleeping too much is just as bad as sleeping too little—seven hours total is ideal.

Stay hydrated. Drink at least eight glasses of fresh, purified water every day, and even more when you are active.

Move your body. The fitter you are, the more energy you will have.

About Christine Horner
Christine Horner, MD, FACS, a nationally known speaker, author and surgeon, gained recognition as a leader in her field after she organized a successful national campaign to require insurance companies to pay for breast reconstruction following mastectomy. She is an expert on a variety of natural health topics.

Vital Statistic: 4X

That’s the increase in the number of stay-at-home dads between 1989 and 2012, according to a Pew Research Foundation survey of men aged 18–69 who don’t work outside the home so that they can care for their children.


Wellness For Him

Q: Is there anything I can do to raise my sperm count?

A: First, it is imperative to eliminate detrimental factors, such as smoking, excessive alcohol use, certain drugs (both legal and illegal), steroids, stress, exposure to harmful chemicals (bisphenol A, phthalates, toxic metals, etc.) and excess weight. On the other hand, practice the following strategies as much as possible:

Engage in regular exercise, including resistance training, which helps release testosterone.

Consume a healthy diet full of essential nutrients.

Get enough sleep on a consistent basis.

Take key supplements such as zinc, selenium, chromium, omega-3 fatty acids and vitamins B, C, D and E. Remember that sperm movement and shape can be just as important as the number. And finally, be patient. It may take up to three months to see an improvement in your sperm count after you’ve made changes to your lifestyle.

About Dr. Costa
Frank J. Costa, MD, a member of the GNC Medical Advisory Board, is board-certified in both urology and antiaging medicine, and is a clinical associate professor and attending physician at the University of Pittsburgh School of Medicine Department of Urology.

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GNC Total Lean Stevia
Replace sugar and artificial sweeteners with natural, zero-calorie stevia in convenient packets, at home and on the go.

How It Works
Extracted from the stevia plant, which grows in South America and Asia, GNC Total Lean Stevia adds sweetness without calories or harmful effects on blood sugar—and it’s naturally calorie-free. Tests have found that, unlike sugar, stevia has a low glycemic index, meaning it helps to keep blood sugar stable rather than triggering spikes and crashes. This ultimately results in fewer cravings.

Special properties 
* Sweetens tea, coffee and food
* Great for baking
* Zero calories
* No bitter aftertaste
* Comes in convenient packets