Health Trenz with Debbie Penz Holistic Nutritionist

Vegetable Gardening: 5 Reasons Gardening is Good For You

5/28/2013

One of my favourite memories is being in the garden with my Grandpa when I was young. I remember it being huge, with lots of vegetables and fruits to help pick and have to eat and preserve for later enjoyment. I think that there was a lot more sampling of the veggies than helping with the work, but it was such a special time!

Our guard Gnome who protects our garden ~ we call him Gnomie :)

Penz Family Garden

As a family, we now have made a smaller scaled garden filled with lots of veggies and some fruits (even a greenhouse!). It is such an amazing process to work, watch and enjoy. I wish that I had my grandparents here now to ask their advice on what to do, but we are learning thanks to our parents and also the internet ~ you can learn so much online!

There are so many advantages and health benefits of growing your own garden - no matter the space that you have ~ even if you only can use small pots to plant your produce in. It is so worth the effort that you must put in!!

Here are some great benefits to encourage you start your own garden:

1. Health ~ by gardening everyday, for just a half-hour or more you can help to lower health risks:

lowers blood pressure
boosts immune function
increases flexibility
lowers risk of diabetes
eases symptoms of depression & anxiety

slows osteoporosis
reduces stress
strengthens joints
lowers cholesterol
improves mood

2. Exercise ~ gardening strengthens your bones in a way similar to weight training.

3. Save Money ~ growing vegetables yourself saves on your grocery bills in the long run! It is amazing when you visit the grocery store how much time and money savings it is to not have to go through the produce section as you just have to go to your backyard! :)

4. It is far easier to know exactly what's in your food when you grow it yourself! You can choose to go organic and not have any of those nasty chemicals sprayed onto your produce!!
Tip: We like to use our Shaklee Basic H2 All-Purpose spray to keep the pests away ~ it works great and is safe for you and your family!!

5. You will think more about the food you are consuming when you grow it yourself! You don't want to waste that beautiful tomato on a greasy bad for you food, instead you will want your prized produce in only the best salads, smoothies, etc.

There are more benefits than what I have listed here, but you get the idea that just by planting your own garden, no matter how big or small, this can add to your overall health and lifestyle! It can really make a difference for you and your family!

Gardening Links to start you with your gardening adventure:
Canadian Gardening ~ lots of great tips ~ everything from planting, growing, harvesting and more.
Readers Diagest ~ 5 Steps to Starting a Vegetable Garden
You Grow Girl ~ a wonderful Blog/Website that is all about how to's, recipes, really anything that pertains to the garden. Gayla Trail also has written a book called, "Grow Great Grub" that I love and is a great resource for me.
Gardening Ideas ~ My Pintrest Board ~ I have put some great pins on this board to help out with gardening

I would love to hear what you are planting this year in your garden & if you have any tips to pass along ~ please leave this in the comment section.

Happy Gardening! ☀
Debbie
P.S. Make sure to join me on my Facebook Page for more tips and information! Would love to hear from you!

Smoothie ~ Juicing: What is the difference?

5/21/2013

Have you ever wondered what the difference between making a Smoothie and Juicing is? There are health benefits for consuming both of these types of drinks and they could benefit you by incorporating them into your day!

Benefits of Consuming Smoothies

Can provide you with the full spectrum of nature's bioavailable vitamins, nutrients, fats and antioxidants for your overall well-being
Gives you plenty of natural fiber to ensure excellent digestion
Helps to empower your immune system to protect you from illness

They help to keep you hydrated
It can serve as a meal alternative – it provides the necessary nutritional values you’ll need for a meal when you use healthy organic/local produce and ingredients
Great for on the go breakfast
Easy to make

* You can also use almond milk or water in place of milk (it just depends if you are looking to lose weight or maintain weight)

Benefits of Juicing

If you don't like fruits and vegetables or don't get enough into your daily intake, this is a great way to get a concentrated burst of them into your body (but remember juicing is not a complete meal)
When making juice, you can add fruits and vegetables that are about to spoil. That way, you don't waste produce

With a juicer you are separating out fibre so the nutrients are absorbed into your bloodstream and it passes into your stomach and gives your liver and kidneys a rest.
You are flushing your cells with nutrients (vitamins, minerals, etc)
Helps to empower your cells to improve your over-all well-being

* keep the pulp and add to muffins or other recipes that you are making to take advantage of the nutrients and fiber

Greens Juice
Prep time: 5 Minutes
Yield: Makes 2 Servings.
*All ingredients should be organic. If they are not organic make sure to peel.
Ingredients:
2 Green Apples
1 Lemon (Peeled)
2 Cucumber
2 Handfuls Kale
2 Handfuls Spinach
2 Large Carrots
4 Celery Stalks
1 Cup Coconut Water (Optional – not necessary)
Directions:
Place all ingredients through your juicer (aside from coconut water).
Use coconut water to top off each glass.
Tip – If you prefer your drink be sweeter add in a couple drops of liquid stevia and stir.

Visit here for more recipes.

Please let me know what your favourite Smoothie and/or Juicing Recipe is in the comment section, I would love to hear what you are making!

Health and Happiness
Debbie ♡

Food Diary: A Great Tool To Help With Your Weight Loss Goals

5/8/2013

Need help:
keeping your diet on track ~ creating a visual tool to help find possible allergies ~ or maybe, you just want to be a little more conscious about what you are consuming on a daily basis...
A Food Diary Might be your answer! :)

“The more food records people kept, the more weight they lost,” says Jack Hollis PhD, a researcher at KPCHR and lead author of the study published in the August issue of the American Journal of Preventive Medicine. “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”

5 Reasons To Keep A Food Diary:

Helps you to keep track what you are eating ~ many people are not aware of proper serving sizes and are eating too many calories. Once you start keeping record of all that you are eating throughout your day, and it is right there infront of you - you will learn what you are eating (is it healthy for you or is it not giving your cells any nutritional value) and pay special attention to the quantities of food/drink that is on your plate and/or glass.
Can help you lose weight ~ having a written (or electronic) record of all that you are eating, is a great place to start making you aware what is being put into your body! Once you are aware and acknowledge what you are consuming, then you are more aware of what you need to do to get to your weight loss goals. You can then set some realistic goals and go from there.
Planning meals/snacks ~ Once you have your goals set, you can start planning out your healthy meals and snacks. Start looking at cookbooks, Pintrest, blogs, websites, etc. for ideas that inspire you to make your preparations and meal times a healthy and fun one. Check out my Pintrest for some ideas!
Help you see if you are lacking in any area - are you drinking enough water everyday? How is your intake of: fiber, vitamins, fruits, vegetables, good quality protein, etc. You can learn so much from your daily eating habits and what you could be lacking in your diet (ex. are you always craving sweets? It could be a lack of magnesium in your diet). Listen to your body ~ it is amazing what you can learn from it! :)
A tool to keep you on track ~ it is hard to always stay on the 'healthy' pathway, but keeping a Food Diary can help you see where you are going off-track and where you need improvement. It is also important to celebrate your achievements in reaching your goals - so don't forget to acknowledge the positive too!!

Keeping a Food Diary Should be a Learning tool that you enjoy doing!

Free Food Diary PDF
I have made this Food Diary just for you ~ I hope you use it and learn more about yourself! ♡ If you would like a Nutritional Consultation, I would be honoured to help you!

Food Diary.pdf
File Size:	345 kb
File Type:	pdf

Download File

Other Food logging resources:

Shaklee 180 for iphone or ipad - helps you stay on track and stay motivated for your ultimate turnaround success
Shaklee 180 for android - helps you stay on track and stay motivated for your ultimate turnaround success
myfitnesspal - is a diet and fitness community built with one purpose in mind: providing you with the tools and support you need to achieve your weight loss goals.

Please leave a comment on what you use to keep track of your Food, I would love to know!

Click here to book a Nutritional Consultation with Me
I would love to partner with you on your health journey!
Health and Happiness
Debbie ♡

5 Ways To Reduce Sugar In Your Diet

4/12/2013

Are you one of the many North Americans that are consuming too much sugar on a daily basis? The average person is eating 26 teaspoons of sugar each and every day. Wow, that is a lot of sugar!

Some of the sugar that is being taken into the body is refined and therefore is empty calories that robs the body of essential nutrients. This sugar is easily absorbed and goes into the bloodstream in amounts that the body is not prepared to handle, causing wear and tear as the body struggles to maintain metabolic balance.

Here are 5 swaps you can do to help you reduce the sugar content in your diet:

Have Salsa in place of Ketchup - the salsa we make at home has no added sugar.

0 added sugar

1 Tablespoon has 1 teaspoon of added sugar

2. Have Water (plain or add fruit slices ~ lemons, oranges, raspberries, etc.) in place of artificial drinks like pop/soda.

No added processed sugar - Just fruits

12 ounces has approx. 10 tsp of sugar added

3. Have Plain Greek Yogurt with fruit added (blueberries, raspberries, etc) in place of yogurt with fruit already in it.

Plain ~ approx. 1 tsp of added sugar but has added protein! Added organic fruit puts in some fiber too!

Some yogurts have more than 7 tsp of sugar added!! Check the labels!

4. Have Frozen fruit instead of ice cream.

Put any fruit into the freezer and freeze. Then put one or any combination (be creative) into a food processor or blender and mix it up until it is ice cream consistency! Yum

Can be 7 teaspoons or more of sugar for 1 cup!

5. Use Avocado instead of mayonnaise.

Amazing health benefits with Avocado

1/2 tsp of sugar along with a high amount of sodium!

There are so many different substitutions you can make for the not so good for you products. Be creative and include the rest of your family in trying to come up with different ways to decrease the sugar content in your meals and snacks!

Please Share this blog post and
Comment below with any tips you may have to help others reduce sugar!

~

Looking for a program that can really help you out with your Weight Loss Goals??
Join us in our 'Beach Body Challenge' ~ Learn more and sign up here.

5 Powerful Weight Loss Tips

4/2/2013

Summer is coming quickly (yeah!), and I am hearing everywhere, concerns about weight and how people will look in their summer wardrobe. It is one of the biggest concerns I am hearing among my clients.

Here are 5 Powerful Weight Loss Tips to help with looking great this summer:

Start the day drinking warm/room temperature Lemon Water ~ This helps support immunity, alkalize the body, aids digestion, clears the skin and promotes healing.
Sleep ~ make sure you are getting 8-12 hours (depending on age) per day. Taking a Calcium Magnesium Supplement, camomile tea, or using aromatherapy (like lavender) before bed can help you sleep better. In a 7-year study of 7,022 middle-aged people, Finnish researchers found that women who reported sleep problems were more likely to experience a major weight gain (defined as 11 pounds or more).
Portion Control ~ it is important to know how much a serving size is for you and your family. Here are some examples to help you relate to proper serving sizes:

Click on the image to make bigger.

4. Exercise ~ get moving! A great place to start with exercising is to take a 30 minute walk every day. A pedometer is one tool to help you know how many steps you are taking. Also, getting an exercise 'buddy' is a fun way to incorporate this into your daily life and it will hold you both accountable to your goals.
5. Journaling ~ Writting down your daily triumphs, concerns, thoughts, what you are eating, exercising and all that you are doing that day ~ can really make a difference to your success. This is a great tool to help you know what your day looks like and how you can move forward. You may be surprised all that you are eating and lack of movement you are doing... Studies show that a journal doesn't just aid weight loss — it turbo-charges it. When researchers from Kaiser Permanente Center for Health Research followed more than 2,000 dieters who were encouraged to record meals and snacks, they found that the single best predictor of whether a participant would drop weight was whether the person kept a food diary. It trumped exercise habits, age, and body mass index. The number of pounds people lost was directly related to the number of days they wrote in their log.

Just by incorporating these 5 Weight Loss Tips into your day, you will speed up your journey to having that Amazing Summer Body!

Please comment below with any tips you may have to help others succeed!

Looking for a program that can really help you out with your Weight Loss Goals??
Join us in our 'Slimmer & Trimmer You Programs' ~ Learn more and sign up here.

Working From Home: One Mom Finding Her Passion

3/19/2013

When you think of your Dream Job, what would it be?

My dream job when I was a little girl was becoming a teacher of young children. I would play school with my big chalkboard and have all of my stuffed animals and dolls lined up in rows and teach them about many things hour upon hour... I was talked out of becoming a teacher by my guidance councilor at high school, he said that there just were not the jobs available in this field and that I should look at something else... I listened to him and went in a whole different direction. Silly me, but everything happens for a reason, right??

When my children came, as all you parents know, this is a big time of learning for yourself and also a time to teach your growing children lots of new and wonderful things. When they started school, I volunteered like crazy and had my little part in teaching and helping children and loved this very much. I also started a Youth Group at our church that we met once a month and taught crafts, songs, readings and also had a lot of fun with exercise, food and so much more!

Now that my children are older and are busy doing teenage stuff : ) ~ they are so independent and amazing and I am so proud of them, but I asked myself... OK now what? Have you ever been there?

I went looking online for some inspiration and started following a few strong successful women that are doing the passions from their heart. And here are some of the tips I have learned from them that I have found the most helpful when it comes to finding your Passion/Dream Job (I hope you do too):

Find your passion ~ what do you think about when you daydream, doodle, have a few spare minutes?
Make a list of dreams that you have ~ don't hold back and pre-judge anything that you want to write down. Just let everything come out onto the paper and then when you go back over it, then decide where to go with your list.
Keep a journal. Write in your journal the dreams that you have, ideas to use, drawings to inspire. Whatever inspires and comes into your mind, put that into your journal. Some people have a different journal for different topics (food, dreams, recipes, business, etc). I personally like to go and pick out really pretty and inspiring journals, I don't know about you, but I have many empty journals just sitting there ready to be written in on my shelf!
Find a mentor(s) ~ that you can meet with in person or learn from online or from a book. If you are like me, I have a few of them that I have never met, but follow them online and learn so much from them! There are so many wonderful people in this world that are so willing to share their knowledge. Also, there are many books and videos you can purchase and/or loan from the library that you can learn from!

Surprising to me, but not to others, is that I am now doing my passion, but in a different way. I am teaching others with Nutrition, Business and Health. I find it amazing where my path is leading and it is not where I thought it would go when I was little, but it is leading me to somewhere that is making a difference in people's lives and can go in so many different ways ~ this is very exciting and a little bit scary (if I am honest) to me!

Life is an amazing ride ~ why not do something that is the 'Passion of your Heart'??

Please comment below with any advise you have to help people find their passion. What is your passion? I would love to know!

Sending you love and dreams
Debbie

P.S. Here is a great video about how people are finding their passion with Shaklee ~ I have partnered with Shaklee as many moms have, to help my family be healthier and have an at home income which I love! If this resonates with you, I would love to work with you to help you to grow your families health and income! Click here to Work with me.

Eczema: An Inflammatory Skin Condition

3/6/2013

Have you ever experienced Eczema? Our family has and this is one of the reasons why we began our holistic journey. It started when we had our beautiful baby girl who was born very sick and seemed to be allergic and sensitive to everything that touched her little body on the inside and out! She had eczema on her pretty little cheeks and they were very red, scaly and swollen. We went to her Pediatrician, received some Cortisone cream and we looked at the side effects (have you ever looked at the side effects of medications that you are given ~ there are some really scary things listed there!) and decided that we wanted a more Holistic way of treating her skin and other issues.. Long story short, we became aware that we needed to treat the core problems and not just the symptoms with cream.

There are Several Types of Eczema:
The most common ones include the following:

Atopic Dermatitis:

~ Is the most common form of Eczema
~ It usually begins in infancy and varies in severity during childhood and adolescence.
~ It is thought to be caused by a combination of dry, irritable skin and a malfunction in the body's immune system

Contact Dermatitis:

~ Is caused by exposure to an irritant or allergen, such as laundry soap, dyes, cosmetics and skin products, cleaning products, or plants (poison ivy)
~ Some people with dermatitis are sensitive to sunlight. Whatever the irritant, if the skin remains in constant contact with it, the dermatitis is likely to spread and become more severe
~ Stress, especially chronic tension, can cause or exacerbate dermatitis

Neurodermatitis:

~ Develops in areas where something, such as tight clothing, rubs or scratches your skin and causes irritation

Seborrheic Dermatitis:

~ is a red rash with yellowish & oily scales, which is known as cradle cap when it affects infants
~ With adults ~ this can be triggered by stress or other health conditions such a Parkinson's disease

Stasis Dermatitis:

~ this may be causes by varicose veins & chronic venous insufficiency, which can cause a buildup of fluid beneath the skin of the legs
~ this fluid buildup interferes with your blood's ability to nourish your skin and places pressure against the skin

Dermatitis Herpetiformis:

~ is a very itchy type of dermatitis associated with intestinal and immune disorders
~ may be triggered by the consumption of dairy and/or gluten

Eczema Can Appear In Different Areas On The Body

Eczema locations on the body

Signs & Symptoms

Eczema can appear on various parts of the body. Symptoms vary and include the following:

Dryness
Itching
Redness
Skin Leasions (small red bumps, crusty, scaly patches)
Swelling

In severe cases, fluid-filled vesicles, ulcers, or cracks may occur. The open sores or ulcers can become infected ~ it may need immediate medical attention.

Risk Factors:

Age: it can occur at any age, it is most common in infants and young children
Diet - deficiency of Essential Fatty Acids; exposure to food allergens
Digestive Problems - leaky gut syndrome & celiac disease
Exposure to skin irritants - chemicals, detergents, latex, cosmetics & pollution
Genetics - having a parent with eczema, asthma & allergies increases risk.
Having hay fever, allergies, asthma or a family history of these conditions
Stress - physical or emotional
Climate Changes - especially cold dry weather, stress & illness or infections can trigger flare-ups

Recommendations:

Foods To Include:

nuts, seeds (flaxseed, pumpkin, & hemp), cold-water fish, & olive oil
fruits and vegetables
purified water

Foods To Avoid:

spices, dairy, caffeine, alcohol & preservatives

Food allergies are common in those with eczema.

Supplementation:

Include Soy Smoothie in your food intake every day - guaranteed source of all the essential amino acids needed for healthy skin.

Alfalfa - purify the blood & provide minerals for healing
Essential Fatty Acids - essential for healing skin. Need both GLA and Omega Guard and Mighty Smarts for children
Vitalizer (for adults) and Ocean Wonders (for children)
Vitamin D3 - essential for healthy skin

Contact me to set up a Nutritional Consultation to put together an individual plan to help you and/or your family.

Lifestyle Suggestions:

use only healthier options for: skin products, soaps, cleaning products & detergents and rinse well with water
take short baths & showers with warm water
bathing in oatmeal can help reduce itching - gently pat skin dry, don't rub
moisturize your skin throughout the day
wear soft, natural fabrics: such as cotton, hemp, or silk
don't scratch or rub skin
use a humidifier or vaporizer in your home to add moisture to the air.
Drink lots of Pure Filtered Water

Contact me to set up a Nutritional Consultation to put together an individual plan to help you and/or your family.

Energy: Are You Tired of Being Tired??

2/24/2013

Are you finding that you are running out of energy by the end of the day? I like to ask my clients this question ~ on a scale of 1 to 10, where is your energy level (1 being too pooped to participate and 10 being ~ oh yeah baby, bring it on!)? Many people answer this question with 5 or lower. If you are also one of the many people who are finding they just don't have the get up and go that they would like, here is some information to hopefully help you get your Energy levels back up and have you raring to go! : )

What Causes Fatigue & Energy Loss

low or fluctuating blood sugar (eating fast food and processed food)
nutritional deficiency
lack of exercise... resulting in lack of oxygen
carrying extra pounds (this is tiring & hard on joints)

insufficient sleep (hard to navigate the day)
stress
depression & mental overload
illness (& being on medications)

Foods that Zap Energy

Refined Carbohydrates - white flour, sugar, treats
Fried & Fatty Foods
Caffeine drinks
Juices, Fruit Drinks and Pop

Alcohol
Processed Foods ~ white bread, packaged foods, pastries, crackers
Foods you are allergic/sensative to (get tested if you feel you are allergic to a food)

Energy ~ The Natural Way

fresh vegetables ~ 6 - 9 per day
fruits ~ 2 - 3 per day
nuts
chia seeds
berries
beans & legumes
pure water
fish ( the Omega's help with brain function and gives you a boost!)

Also:

Get 8 - 12 hours of sleep (depending on age)
Exercise ~ get moving ~ after just taking a 10-minute walk every day, you will feel revved up for 2 hours according to a study in Personality and Social Psychology.
Laugh! ~ A good laugh raises your blood pressure and boosts heart rate, too, which can pump you up when you’re feeling sluggish, says Robert R. Provine, PhD, author of Laughter.
Have the colour red around you ~ Seeing the fiery color makes your muscles move faster and work harder, giving you a burst of energy when you need it most, according to University of Rochester research.
Maintain a Healthy Weight ~ being overweight drains energy from you and puts strain on your joints, bones and ligaments.

Products to consider that Shaklee Provides to help with Energy:

Add These for Extra Ooomph:

Secrets to a Healthy Heart

2/13/2013

February is Heart Health Month, and Heart Health is very important to me ~ my Dad passed away 3 years ago this coming summer with a massive heart attack. It was a shock to my whole family, as dad was never sick and had no other symptoms (that we were aware of) to indicate that a Heart Attack was going to happen to him... My goal is to help educate others so that they can have a preventative approach to their Heart Health.

Did you know?

Cardiovascular (Heart) Disease is the #2 Killer in Canada (Cancer is #1)?
9 in 10 Canadians (90%) have at least 1 risk factor for heart disease?

Risk Factors for Heart Disease

smoking
alcohol
diabetes

physical inactivity
obesity

high blood pressure
high blood cholesterol

Symptoms of Heart Attack in Men

chest pain or when combined with:
sweating
shortness of breath
nausea, vomiting
pain that spreads from chest to neck, jaw, arms
dizziness, lightheadedness
fast irregular heart beat
loss of consciousness

Symptoms of Heart Attack in Women

often less specific
fatigue
trouble sleeping
anxiety
difficulty breathing
indigestion

One more common symptom of a Heart Attack in both men and women is...
Sudden Death

Healthy Heart Program:

Lifestyle Recommendations:
Eat a heart healthy diet:
Filled with lots of vegetables (aim for 6-9 servings/day) and some fruit (2-3/day), reduce bad fats, increase soluble fibre (ex. oatmeal, cabbage, apples), reduce inflammatory proteins and replace with non-inflammatory protein - Raw Soy Protein Powder.
Also:
Increase water intake
1 teaspoon of turmeric daily
Exercise

Recommended Supplements:

Anti-oxidants... in the diet and also Vitalizer (great basic preventative program)
Omega 3 Fatty Acids... in diet, Vitalizer, Omega Guard for added protection
CoEnzyme Q10 to prevent congestive heart failure, particularly if on statins
Vivix to do just about everything else that's good for your heart
A healthy weight with Shaklee180 Weight Loss Plan
For extra protection consider adding Cholesterol Reduction Complex (with plant sterols and stanols), Flax Seed Oil, Garlic

Shaklee 180 Specialist: It is Official!

1/29/2013

I am so excited to be announcing my latest addition to my Holistic Nutrition Buisiness ~ the Shaklee 180 Program!

With unhealthy eating habits and obesity on the rise, I really want to help as many people reach their health goals as I can. I feel that with the Shaklee 180 Program, everyone, whether needing to lose a little, a lot or to maintain a healthy weight can become healthier and educated at the same time. You can do this with the Shaklee 180 Program while partnering with me as your coach, helping you along the way.

How to learn more:
1) Check out my Shaklee 180 Program for more information
2) Attend a Shaklee 180 Party Online or hold one in your home
3) Visit my Shaklee 180 Website

Watch this video to learn how others are doing on the Shaklee 180 Program: