Cold and Flu Bomb

This past week we were hit by the flu and cold bug.
Chad was definitely hit the hardest.
The kids and I were more cold/sinus-ish.
However I was on a mission to beat this thing and quickly.
"Ain't nobody have time for that."

On my RD blog I wrote about the miracle of essential oils. If you aren't on the essential oil bandwagon you might get a ticket and try it out. I promise you will be amazed.

My favorite blog regarding essential oils {EOs} is CampWander. You should check it out. I linked her getting started post. I don't know a lot, but I have been impressed with the results.

I know you may not be on board yet, but check this video out on how viruses spread. I spent one small group evening laughing at my germ-a-phobe friends and their persistent need to wipe down carts and drown in purell {my hubby is guilty of this of well} while me; you won't ever catch me doing that. Why? because viruses like the flu are airborne. All the purell use and hand washing (which actually I am a greater advocate of than purell using) isn't going to keep that sneeze that your friend just had from floating up your nose and gettin' busy.

Don't believe me watch this: {for the science nerds out there like me!}



Believe me now. You need a strong immune system. One that is ready to fight before you notice you are sick. I am living proof. Chad bathes in purell after touching darn near everything. Guess who brought home the flu? Well, it wasn't me who only washes hands AFTER I arrive home. It wasn't the kids who do the same and are very rarely sick. {In Chad's defense he is seldom sick too.}

Here is why EOs are so effective. More effective than OTCs and drugs.
Please click HERE and check out her post. I don't want to steal her thoughts.

The short and sweet of it if you don't click over, is that EOs can PENETRATE the cell and get to the virus while it is doing it's thing. Synthetic drugs can't. Hmmm. Interesting.

Okay back to my scientific trial this past week.

I found this recipe for the "cold and flu" bomb. The thing about using EOs is making sure you have EOs on hand to create these recipes. I am slowly building my supply up; and thanks to my neighbor I had all I needed to get this protocol going. We did the foot rub.

Recipe:
3 drops each of Oregano, Sheild or Theives and Melaleuca {tea tree oil variety} in either a 00 capsule, shot glass with at least 2 TBSP of water or rubbed on the feet using a carrier oil like coconut.
Dose every 3 hours until symptoms start to slow or disappear and then CONTINUE for 3 more days 3x/day. This makes sure the virus is good and dead.

I used tea tree oil and mixed my own Sheild/Theives since I couldn't get my hands on any.

Chad he wasn't that into it so he stayed sick. The kids and I got better and we are on day 3 of the protocol and when we woke up this morning we were feeling much much better. To prove my theory we only took our mucuinex meds for 1 day. Chad he is still on them. He finally came around one night as he was coughing up a lung. I begged him to trust me and give the cough/decongestant protocol a try.

His cough stopped within 5-10 minutes and he didn't really cough again until the next morning.

I think I am completely hooked. Again, I am totally grateful for modern medicine, but sometimes it is nice to get back to mother nature and let her cure us. Sometimes mother nature knows best.

I will keep testing out things and using us as guinea pigs.
Let me know if you have tried anything and what has helped you!

Peace Out!

White Rice vs. Brown Rice

Whenever the word "diet" comes up people's mind tend to jump to low carb, whole grains, more fiber etc. aside from the initial "I will never eat anything good again" thought.

However, did you know that your body, especially your brain runs on carbs? That is your primary source of energy. Without getting too technically, you need carbs; but the right kind. The complex kind. These carbs come from whole foods that break down slowly in the body, verse simple carbs that are pretty much in the straight sugar form with no real nutrient value and enter our cells to quickly. If it isn't used, you don't lose it you store it!

Which brings me to the white rice vs. brown rice debate.

Naturally, you may assume brown rice should be the clear winner. After all we have been taught white bread is not the best choice; eat whole wheat. And honestly, I thought this too for years. Until recently when I learned the difference between the two.

White rice is brown rice but with out its thick germ layer coat. The problem is this germ layer, while it does have fiber and nutrients, has poor bio-availability. Simply stated our bodies don't get any real value from it and passes through our bowels without being used. While fiber is important to our diet this is the insoluble kind that just bulks up our stools.

Also while brown and white rice have the same amount of calories brown rice has more fat in it. Not much like 2g vs white rice 0g, but still that is an extra 18 calories per cup. {White rice 200 calories Brown rice 218}.

{source}

But why all the hype on brown rice then? Apparently the research on brown rice and its health benefits was done based on brown rice found in Japan. Here they take around 75% of the germ layer off, making it more bio-available and reaping the fiber health benefits. Here in the States our brown rice doesn't come that way. I suppose you may be able to find some, but I really haven't attempted too.

As with anything moderation is key. Chances are you are not consuming rice daily or more than 1-2x a week. So having the white rice isn't going to ruin your "diet." Remember eating should be diversified. Choosing to eat lots of different fruits, veggies, meats and grains. Each type offers your body something different. Branch out and try new things.

Essential {Oils} to your Health

Let's talk about oils.
You are probably thinking "you are a RD, what do you know about essential oils?!"
You would be correct. I don't know much. However, I am learning a lot along the way.

I get sinus infections this time of year frequently. Actually, more like a little sniffle turns into a 2+ month long sinus infection that brings me to my knees before I finally break down for antibiotics {because I am--excuse the double negative--anti- antibiotics}. I think they are swell when truly needed and I am grateful for modern medicine. However, working in the medical world you see how people over-use and abuse meds. Everyone wants a quick fix and to feel better. I get that, but what if there was a quick fix and to feel better fast that didn't require a trip to the MD.

Back to my 2+ month long sinus infection that brings on laryngitis. {Did I mention I am a singer?...can't be having laryngitis all winter.} I was dying and decided looking into home remedies outside of the neti pot. Ugh. I hate that thing. Then I stumbled upon this post. {CLICK HERE} Healing your sinus infection with Tea Tree Oil. I tried it. Couldn't hurt. I went to my local health food store and got the NOW and Aura Cacia brands. Came home boiled some water, put in a few drops and inhaled.

O mercy. My pounding headache went from a 13 on a scale of 1-10 to a 2.5! A-MAZING!! That was just one treatment. As the afternoon wore on the sinus pressure crept in again, but at the first sign I boiled up the water solution {I saved it because I am frugal like that.} and breathed deep. Ah, sweet relief. I did it once more before bed. I then placed a few drops {10 ea--it's a large humidifier} of Eucalyptus, Lavender, and Rosemary oils in my humidifier.

When I woke this next morning I felt so much better. I ended up doing 1 more treatment of the tea tree oil by lunch and after that I was fine. FINE, I tell ya, FINE!!. Do you hear what I am telling you?! I am astounded.

My husband came home later complaining about sinus pressure and I hooked him up with the facial steam and he even noticed a huge difference. I think he did it 3x too and boom. All better!

He laughs at me about my essential oils, but he isn't laughing anymore. One thing I do know is most if not all of our pharmaceuticals come from understanding plant properties and how they "cure." Then they re-create it. SO...why not just go straight to the plant?! Again, I am truly thankful for modern medicine we need that, but sometimes we could put the cough syrup down and try a more natural approach to healing our bodies. I know I am turning all "crunchy" on you, I am just as surprised. What can I say I am becoming more of a hippy parent by the day. HA!

Now for KIDS!
So my beautiful daughter doesn't sleep. Ever. She will be 5 soon and there are maybe a handful of nights she has ever just gone to bed and stayed in bed and slept. EVER. Then I found this post {CLICK HERE} Again, couldn't hurt. So at bedtime I put a little lavender drop on the soles of their feet and rub the excess on their little wrists. {I do this to myself too!} And boom. They are asleep! ASLEEP!!!! Now, with my son who knows. He is a great sleeper. My daughter. Holy cow. This is what she said to me the next morning.
Lo: Mommy did this stuff [lavender oil] help you sleep?
Me: yes, it did. How did you sleep last night?
Lo: So good I just passed right out! I was reading my book and couldn't even finish it because I was like [she acts out passing out asleep].
Where was this when she was a newborn?!

And she is right when I put it on, I feel so sleepy within 10 minutes. If you know me you know I A) don't sleep well or fall asleep within 10 minutes of head hitting pillow and B) take Rx sleeping pills to even sleep. {that seems contradictory, but believe me I tried melatonin and other methods to NO avail.}

I have several more to try out as we enter cold and flu season and I shall keep you posted on how they work. If you use essential oils I would love to hear your experience with them. We are a relatively healthy family, so let's just keep it that way!!

Disclaimer - The information provided here is for educational purposes only and is not intended as diagnosis, treatment, or prescription for any disease. The decision to use, or not to use, any of this information is the sole responsibility of the reader.

Homemade Granola Bars

I may be an RD; but I am far from one of those "foodies."
Honestly, I don't particularly love cooking. I don't mind it, it just isn't a passion.
However, I am slowly starting to make more and more things from scratch in my kitchen. Now, we are not processed food eaters per say. I don't buy frozen meals ever, mostly because I know I can make it for cheaper, but I also can't claim to be a "clean" eater saying good-bye to all processed foods.

Sometimes that endeavor definitely intrigues me, but it also overwhelms me? Can I get an Amen?! I do the best I can with the budget we have and we provide delicious and healthy meals. Back to my main point I find the best way to tackle change is the same way you eat an elephant...one bite at a time.

My recent homemade items are salsa, black beans, white northern beans and now granola bars. As I get use to adding in a particular item into my cooking routine, I slowly pick another one to add.

My BFF gave me this recipe and it was delicious, but I have tweaked it a bit. After my 3rd attempt my family now loves them.

2 Cups rolled oats {old-fashion}
1/2C brown sugar
1/2 C wheat germ
3/4 tsp ground cinnamon
1 C white/wheat flour {50-50 mix}
3/4 C raisins {optional}
3/4 tsp salt
1/2 C honey
1 egg, beaten
1/2 C no sugar added applesauce OR pumpkin puree OR mashed sweet potato
2tsp vanilla extract
1/2 C of choc. chips {optional}


Mix up all the ingredients in a bowl. Spread in a 9x13 pan. It is very sticky and you have to work with it.
Bake at 350*F for 30ish minutes. It will still be soft to the touch. Let stand for a few minutes then cut into bars. Cut before completely cooled or they can become too hard to cut. You should be able to get 20ish bars/ pan. They aren't huge, but filling! Way more filling than my nutri-grain bars. :)

Now as you can see I don't use "clean" ingredients, but I made them at home which decreases preservation ingredients, which is a win in my book. Baby steps. :)

I put the recipe into My Fitness Pal app and it estimated
Calories at ~144 calories/ bar
Protein ~3.3g
Fiber 1.9
Not a bad little snack. And like I said it hits the spot and fills me up better than other store bought granola bars.

Is Obesity a Symptom of a Greater Problem?

Knock knock.
Who's There?
Remember ME?!
Yeah, didn't think so. Life sometimes has a way of getting in your way. {That makes no sense} But nonetheless I am back and going to try to post more regularly again.

But to ease myself back in; don't want to cause shell-shock I am going to link you to a fantastic blog article. Please read and let me know your thoughts!

What if Obesity IS the symptom... 

What did you think?

I found this completely eye opening. I have sort of had questions about this myself, but hearing about someone who seemed healthy to the naked eye live it, well, you can't deny his findings.

As a RD and someone who struggles with my own eating issues/disorder, as well as being part of the medical community we do need to approach individuals that are over AND under weight with care and respect. {Yes, that includes "skinny" people too!} Just because someone is deemed skinny doesn't mean there isn't something going on there or they are "so lucky they can eat a piece of cake." 

The bottom line is we as medical professionals need to determine the WHY. It could be due to insulin resistance, depression, an eating disorder or another deep seeded issue. It isn't fair to tell my patients or clients "do this, eat like this and exercise like that and boom you will be all fixed." There is no "right" size, and as a RD my main priority is make sure my patients and clients are healthy, number and lab wise, AND comfortable in their own skin. That is why I created Be-YOU-ti-Full nutrition consulting to help everyone achieve those goals.

If you are looking for a nutrition coach to help you in this area or other nutrition related areas contact me or visit my site for more information. Or leave me a comment telling me your thoughts on the article.

Tired?! Hurting?!

On a scale of 1-10, 10 being the most tired you ever felt; I would rate myself as a 13. I was always tired. No matter what I did or ate or how long I slept I never awoke refreshed and energized. Never. It was a sad state to live in. I got good at faking being alert and awake, but all I looked forward to was bedtime.

Today I sit here and can honestly say I am not tired anymore. I have energy that goes all day. It is amazing. The only difference in my life is this:

my Greens. I initially was sold on the product because it boasts of 8+ servings of fruits and veggies a day for around $1/serving/day. My son eats very little of any fruit and veggie and if I get a bite in him, he usual gags and spits it out. {He is 2}. When I was introduced to this I didn't really care what it cost {it's $33 for Loyal customers $40 retail}, I had to have it for my son and what the heck the rest of us could use it too!

Little did I know the hidden benefits behind the greens. Energy, regular digestive system, and less pain {more on that in a minute}. This is the only change I have made in the last month-6 weeks. I feel GREAT. I don't wish for a nap every.single.day anymore, and all in all I feel invigorated. I even don't feel so sluggish at the gym and probably far more effective in my workouts now. Seriously, it is unbelievable.

Another thing I noticed is my chronic back and hip pain are pretty much a distance memory. My back has plagued me my entire life. I suppose 16 years of gymnastics and cheerleading will do that to you, not to mention a few minor, yet jarring car accidents. The other day I realized I don't hurt as much anymore. I still get the occasionally twinge, but if you knew how much I hurt before and the amount of Aleeve I would go through on a daily basis,  you would be amazed. Again the only change in my diet and exercise routine has been the Greens. I still do all the Tabata and pylometrics at the gym in spite of my Dr.s wishes and it is all better.

Now I can't guarantee that this was the answer, but I do know that it is to help alkalize your body and pH, which reduces inflammation {usually a source of chronic pain}, and after spending $100s of dollars on chiropractic treatments with little to no success I say this had to be a contributing factor to my sudden healing. And worth every penny!

Check out my site for more information HERE or to order your own!
If you have any questions just leave a comment or feel free to email me at mkeethler{at}gmail{dot}com.

Tabata About That...

Have you heard of Tabata training?
It is a high intensity training that can shred mega calories in a short amount of time. Roughly 400-600 calories in 1 hour give or take your weight, endurance and intensity you put into it. Plus, there is an after workout burn that continues long after you leave the gym.

Basically you choose a fast paced movement and give it your all for 20 seconds, rest for 10sec. Do as many rounds as you can; while incorporating strength and conditioning moves. This brings your heart rate down a little bit before you kick it back up. This up and down heart rate causes your body to work hard and burn fat faster.

As you get more endurance you can choose to bump up the time a bit to 30s on, 10s off.

Note 3500 kcal=1#. So doing this plus cutting calories you can easily drop 1-2#/ week.

This is my favorite way to get my sweat on.
In order to lose fat you have got to push yourself. You have to keep your body guessing and working hard. If you go for a jog everyday your body will become more efficient and the overall burn lessens.

Pinterest is my favorite go to place for workouts.

These are some of my favorite Tabata ideas.

Source: fitfabcities.com via Michele on Pinterest

Source: fitfabcities.com via Michele on Pinterest

And here is just a list of idea mix and match to suit your ability and needs. If you don't know what something is ask or google a video to show you how.

Source: youmefit.com via Michele on Pinterest

Source: fitsugar.com via Michele on Pinterest