Thursday, May 31, 2018

Parenting and Puppies

Hi Everyone!



Many apologies for the unplanned length of time between blogs.  We have been blessed with the addition of 10 new family members!  That's right! 10!!! 

Our dog, Abby, had her first litter a little over a week ago, and combined with the long weekend and family visiting, our schedules have been crazy.  I know you get it, so thank you.  The puppies are adorable; 6 males and 4 females. 

Parenting is an incredible challenge for both men and women, however, it presents many more challenges for women from day one of conception; nutrition, mood swings, physical changes and stresses, and the list goes on. 

Shop our selection of supplements for mom and kids at https://www.ProperHealthSolutions.com to find the products designed for your needs!



Coming in June:  Men's Issues, Fitness Nutrition, and More.

To your Health!

Deanna

Monday, May 21, 2018

New Blog Schedule and the AIP Nutrition Program

Hi Everyone!

Hope your weekend was fabulous. 

I have decided to keep blog time to M,W,F.  So, beginning this week, I'll start posting blogs on M, W, and F. 

Due to weather on Friday, the internet service was knocked out.  Many apologies for the inconvenience.  I will post the recipe along with today's "words of wisdom". 

I have been reintroducing foods now for eleven days post Whole 30 completion.  Sugar and alcohol definitely create inflammation for me.  Too bad, because the Pina Colada was yummy!  That's okay!  Because The Essential AIP Cookbook has wonderful recipes for summer time drinks that look refreshing and delicious.  I have decided to follow the AIP (Autoimmune Protocol) nutrition program for 30 days now to compare results. 

 Recipe:  Squasage  by Deanna Proper at ProperHealthSolutions.com 

Prep Time: 10 minutes
Cook Time:  30 minutes and 10 minutes
Yield:  2 servings
Serving size:  1 bowl

Ingredients:
  1 acorn squash
  2 Tablespoons olive oil
  6 oz of ground pork 
  1/4 Cup of diced onion
  6 kale leaves chopped finely, remove tough stem and spine from tender leaves
  1 teaspoon sage
  1/2 teaspoon fennel seeds
  1/4 teaspoon ginger
  1/4 teaspoon turmeric
  1/4 teaspoon curry powder

Instructions:
  1.  Preheat oven to 350 F.  While oven is preheating, wash acorn squash and cut it in half length wise.  Scoop out seeds and place halves cut side down in shallow baking pan filled with enough water to cover 1/4 inch of squash.  Bake for 30 minutes or until able to pierce squash with a fork.

  2.  Remove squash from oven and allow to cool enough to handle.  Meanwhile, heat a large skillet on medium.  Add olive oil to skillet and allow to heat.  Add onion and saute until translucent.  

  3.  Add ground pork and sage and fennel.  Cook, stirring occasionally, until pork is cooked through.  Break any large clumps into small clumps. 

  4.  Add kale leaves and cook until leaves are just wilted.  

  5.  Add cooled squash pulp (rind removed) along with ginger, turmeric and curry powder.  Cook stirring until all ingredients are warmed through and thoroughly mixed.  

  6.  Serve in bowls.  Delicious for breakfast, lunch or dinner.

Enjoy!

To your Health!

Deanna



  
  

Thursday, May 17, 2018

Migraines, Moods and Featured Products

Hi Everyone!

I am so sorry that I wasn't able to blog yesterday.  My husband and I both had weather induced migraines.  We use Boiron Sinusalia, which took away the sinus pressure without jitters, but we still had the pain and light/sound sensitivity of migraines.  We love Boiron products because they work and we don't feel "drugged".  Try their Sedalia Stress Relief too.  Check out Boiron products at https://www.ProperHealthSolutions.com.


Hormones, pain, and stress, among other things, can trigger angry outbursts and mood swings.  I went through a period of crazy mood swings when surgery medically induced menopause.  Bless my husband, he stayed with me.  Liddell Homeopathic Medicines has a fabulous product:  Letting Go "Ang" Anger.  Two sprays under the tongue work quickly and lasts for several hours.  Believe me, my husband loved when I found this product.  They also have several more products in their "Letting Go" line that are formulated for specific mood issues:  Grief, Sadness, and feeling Overwhelmed are just a few of the formulas Liddell Homeopathic Medicines has designed to help with moods. 

Visit us at https://www.ProperHealthSolutions.com and check them out now.


I really hope that these products will help you as much as they've helped my loved ones and me.  Let us know what works for you.

Hoping you have a great day.

To your Health!

Deanna

Tuesday, May 15, 2018

Women's Issues: Depression, Mood Swings, The Blues. Self-Test.

Hi Everyone!

Depression is a worldwide issue affecting all genders, ages, classes, and ethnicities.  While women are more likely to become depressed, men can be affected as well, so don't tune this one out. 

The Anxiety and Depression Association of America, https://adaa.org, has a self-test and much more information to assist you or a loved one with these issues.  There's even a tool to assist with finding a therapist near you. 

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A chemical imbalance is just that, a chemical imbalance.  Whether it is pancreatic/insulin, thyroid, or brain, if your body isn't making what it needs in the quantity required, you need to assist it with replacement therapy.  It's not a case of mind over matter.

There are many forms and causes of depression so, please, seek professional help in diagnosing and treating your specific condition.  

Pass this information on and don't be afraid to talk about this subject.  You could save a life.

Hope you have a wonderful day.

To your Health!

Deanna



Monday, May 14, 2018

May 13-19 National Women's Health Week

Hi Everyone!

This week is National Women's Health Week!

Women Stretch Outdoors Sport Health Exerci

What are your goals for the next 12 months?  Did you start in January and get sidetracked?  Now's your chance to start again.  Share with us.  

Visit https://www.women'shealth.gov/nwhw for more information on National Women's Health Week.  

To your Health!

Deanna

Friday, May 11, 2018

Recipes: Arrowroot Flour: Essential AIP Garlic Crackers and Naan Bread

Hi Everyone!

As promised, I introduced arrowroot flour into my nutrition program after successfully completing the Whole 30 program.  I have not had any reactions and it's been 3 days so arrowroot flout is something I can add to my pantry. 

Also as promise, I experimented with the arrowroot flour recipes for Garlic Crackers and Garlic Cauliflower Naan Bread found in The Essential AIP Cookbook by Louise and Jeremy Hendon.


I found the dough for the crackers was difficult to work with but the taste and texture of the baked crackers was delightful.  I'll just have to experiment some more and get back to you on the handling of the dough.  Because arrowroot flour is more of a starch than a flour, it was difficult to get the correct water to flour ratio, and rolling it out was challenging as well.  As I said I'll just have to play.  Have you made this recipe?  Let us know what worked for you.

The naan bread dough was easy to work with and roll out.  The ends crisped before the center cooked so next time I'll cover the edges with foil until about 5 minutes before removing it from the oven.  The texture is very stretchy as reported and it worked very well for a chicken avocado wrap.  Taste is good too.  Have you made this recipe?  Let us know what worked for you.

 FOOD!      RECIPES!!    YUM!!! 

Visit Louise and Jeremy Hendon at https://www.HealingAutoimmune.com

 GARLIC CRACKERS 

Prep Time:  10 minutes
Cook Time:  15 minutes
Total Time:  25 minutes
Yield:  2 servings
Serving size:  5-7 crackers

Ingredients:

1/2 cup (72 g) arrowroot flour
Pinch of salt
1 teaspoon (3 g) garlic powder
2 teaspoons (2 g) Italian seasoning
2 Tablespoons (30 ml) avocado oil
2-3 Tablespoons (30-45 ml) room temperature water

Instructions:

1.  Preheat oven to 450 F (230 C)
2.  Mix all the ingredients well to form a dough (add 2 Tablespoons of water in initially and add extra water if necessary to form the dough).  Roll flat and cut into small crackers.
3.  Bake for 10-12 minutes.  Let cool and enjoy.


 GARLIC CAULIFLOWER NAAN BREAD

 Prep Time:  10 minutes
 Cook Time:  15 minutes
 Total Time:  25 minutes
 Yield:  1 serving
 Serving Size:  1 naan bread

Ingredients:  

1 cup (140 g) cauliflower florets
1/2 cup (64 g) arrowroot flour
1 Tablespoon (7 g) garlic powder
2 Tablespoons (30 ml) avocado oil
Salt to taste

Instructions:

1.  Preheat oven to 450 F (230 C)
2.  Place the cauliflower florets into a bowl with some water and microwave on high until tender (check every 2 minutes to make sure it doesn't burn).  Alternatively, steam the florets until tender.  
3.  Food process (or use a blender) to process the cauliflower florets into a mash.
4.  Mix the cauliflower mash with the arrowroot flour, garlic powder, avocado oil, and salt.  Taste the mixture and add in more garlic powder and salt to taste.  Mix into a springy dough.
5.  Use your hands to press the dough into a flat bread, place on some parchment paper, and bake i oven for 15 minutes.
6.  Let cool and serve.

Enjoy!!!   Let us know how it turns out for you.

I hope you have a very good weekend and I'll be back on Monday.

To your Health!

Deanna



Thursday, May 10, 2018

Tart Cherry Juice and Inflammation Update

Hi Everyone!

I just wanted to revisit the previous blog on cherries as a treatment for inflammation.

I added Dynamic Health's Tart Cherry Juice Extract to my daily nutrition routine two weeks ago.


I take it at night right before going to sleep, and I have to report that I've slept better at night and I have experienced less stiffness and pain upon waking.  When I told my health care provider about this, she said that she had heard about its ability to relieve pain and inflammation and encouraged me to keep using it.  

Have you or anyone you know tried any form of cherries for pain and inflammation relief?  Let us know in comments or at https://www.ProperHealthSolutions.com.  We'd love to hear from you.

To your Health!

Deanna

Wednesday, May 9, 2018

Exercise Tip: Walking Videos

Hi Everyone!

I just wanted to share some of my favorite walking videos with you.

Walking is one of the easiest ways to stay in motion and these workouts make it easy to complete a 1-5 mile walking workout. 

Leslie Sansone: Just Walk - Walking off the Pounds [DVD] - Front_Standard

Visit Leslie Sansone at her official site:  https:/www.walkathome.com for more walk at home workouts.  Her relaxed approach and modifications for all levels make moving easy.  She's very chatty which is usually motivational but can be a little too up-beat at times.  Thankfully, there's an option to play the workout without instruction.  Very easy on my hips and knees. 

I also enjoy the Flat Belly Workout from Prevention Magazine. Great Cookbooks too!

PREVENTION FLAT BELLY WORKOUT - WALK OFF BELLY FAT DVD

What are your favorite workouts?  Share them with us in the comments.

Hope you had a blessed day.

To your Health!

Deanna

Tuesday, May 8, 2018

Women's Issues: Menstruation, PMS, Cramps, Mood Swings, and Cravings. Featured Products

Hi Everyone!

I hope you enjoyed the information on osteoporosis and are able to share it with others. 

Another issue that women face is the monthly menstrual cycle.  Guys, don't tune out.  The more you know and understand about our monthly cycles; the better you can help not only yourselves, but the women in your life to cope as well. 

Belly, Heart, Intestine, Hands, Love

We plan our lives around it.  Some women's cycles are regular as clock work down to the minute, and others, like me, never know when it will show up.  Some women never have PMS, cramps, mood swings or cravings.  Those of us who do/did are really annoyed by that.  Here are a few tips to help get you through:

 1.  Keep a journal of your cycle and the symptoms that occur around it.  Note when you start feeling
      tired, have cravings and what for.  Note also mood swings and frequency, beginning and end of 
      cycle, heaviness, color, and consistency of flow, and any other signs and symptoms specific to
      your cycle.  Note any changes and alert your health care provider.  Sometimes these seemingly
      unimportant changes can be the first sign of other issues.

 2.  Limit salt, caffeine, alcohol, fats, and sugar for one week prior to the beginning of your cycle. 
      These foods are often culprits behind bloating and cramping. 

 3.  Ask your health care provider, and/or do your own research, regarding your cravings.  There may
      be a nutrient that's lacking associated with your craving such as with chocolate.  Chocolate is high
       in magnesium.  It is also loaded with sugar and fat.  Perhaps adding a magnesium supplement
       prior to and/or during your cycle will alleviate this craving.  Consult your health care provider.

 4.  Mild exercise and stretching can relieve bloating and cramping.  Consult your health care
      provider first.

 5.  Listen to your body. 

 6.  Get help if/when you need it.  Consult your health care provider for OTC (over the counter) and
      prescription medications.  Consult with your pharmacist as well to make sure that there aren't any
      interactions with other medications or precautions due to other health issues that would prohibit
      the use of these medications. 

FEATURED PRODUCTS: 

BOIRON Cycle Ease PMS  Liddell Homeopathic "PmS" Premenstrual Syndrome Relief Spray   Women's Vitamin Supplement Homeopathic Remedy Boiron Cyclease Cramp Formula

Visit https://www.ProperHealthSolutions.com and view our selection of products just for women!

I hope you have a great day.

To your Health!

Deanna

Monday, May 7, 2018

Whole 30 Update and More on Osteoporosis

Hi Everyone!

 Whole 30 Update:

Day 29!  Just have to make it through today and tomorrow!  I've already decided that I'm having bacon for breakfast on Wednesday morning.  I know that I don't have any issues with bacon, but since it is sugar cured, I have not been eating it.  I have chosen to introduce arrowroot flour because I miss crackers!  The Essential AIP Cookbook by Louise and Jeremy Hendon has an intriguing recipe for Garlic Crackers made from arrowroot flower.  I will try them and report. 

Arrowroot flour is also used to coat fish and chicken for pan frying.  I will try it and report.

Do you use arrowroot flour?  Let us know in the comments section.

 Osteoporosis:

Nutrition and exercise are the best prevention and treatment for osteopenia and osteoporosis.  No single nutrient (vitamin or supplement) will prevent or treat osteoporosis.  But a nutritional plan that provides adequate amounts of protein, vitamins, and minerals along with a commitment to participate in 30 minutes of low impact weight-bearing exercise three to five times a week is your best "weapon" of choice; remember to consult you health care provider before beginning an exercise program. 

Calcium and Vitamin D supplements are also recommended, however, the amount and form of each is widely disputed so consult your health care provider for this information. 

Avoid smoking.  Consume alcohol and caffeine in moderation.  Prevent falls. 

I hope you have a beautiful Monday.

To you Health!

Deanna

Friday, May 4, 2018

Recipes: Crunchy Pear & Celery Salad from the National Osteoporosis Foundation

Hi Everyone!

Happy Friday. 

May is Osteoporosis Awareness Month so this weeks recipe is from the National Osteoporosis Foundation, www.nof.org.

  Crunchy Pear & Celery Salad 

Active Time:  25 minutes
Total Time:  25 minutes
Serves:  6


Ingredients:

4 stalks celery, trimmed and cut in half crosswise
2 tablespoons cider, pear, raspberry, or other fruit vinegar
2 tablespoons honey
1/4 teaspoon salt
2 ripe pears, preferably red Bartlett or Anjou, diced
1 cup finely diced white cheddar cheese
1/2 cup chopped pecans, toasted
Freshly ground pepper, to taste
6 large leaves butterhead or other lettuce

Preparation:

1.  Soak celery in a bowl of ice water for 15 minutes.  Drain and pat dry.  Cut into 1/2 inch pieces.

2.  Whisk vinegar, honey and salt in a large bowl until blended.  Add pears; gently stir to coat.  Add the celery, cheese and pecans; stir to combine.  Season with pepper.  Divide the lettuce leaves among the six plates and top with a portion of salad.

3.  Serve at room temperature or chilled.

Nutrition Information per serving:
221 calories; 14 g Fat; 5 g Saturate Fat; 20 mg Cholesterol; 20 g Carbohydrates; 6 g Protein; 4 g Fiber; 240 mg Sodium; 221 mg Potassium

Enjoy and have a great weekend.  I'll see you on Monday.

To your Health!

Deanna

Thursday, May 3, 2018

Women's Issues: Osteopenia vs Osteoporosis

Hi Everyone!

Sorry about not getting a post out yesterday.  We had business out of town that took longer than expected.  Thank you for your patience and understanding.

One of the issues that women face as they age, and especially after menopause whether natural or surgically induced, is Osteoporosis.  Most of us have heard about this disorder and it can affect men as well, so fellas... don't tune out.  As stated, most of us have heard about and have a basic understanding of osteoporosis.  But have you ever heard about osteopenia?  What's the difference? 

For a clinical definition of these two terms, Mosby's Dictionary of Medicine, Nursing & Health Professions, 7th edition was consulted.

"Osteoporosis:   a disorder characterized by abnormal loss of bone density and deterioration of bone tissue, with an increased fracture risk.  It occurs most frequently in post-menopausal women, sedentary or immobilized individuals, and patients on long-term steroid therapy.  The disorder may cause pain, especially in the lower back, pathologic fractures, loss of stature, and various deformities.  Osteoporosis may be without a known cause or secondary to other disorders, such as thyrotoxicosis or the bone demineralization caused by hyperparathyroidism. "

Right under it is:  "Osteoporosis of disuse:  a decrease in bone mass that occurs in sedentary people or patients confined to bed for a long period."

"Osteopenia:  a condition of subnormally mineralized bone, usually the result of a rate of bone lysis that exceeds the rate of bone matrix synthesis."

According to the Medical Surgical Nursing textbook by Ignatavicius and Workmen, osteopenia is low bone density and osteoporosis is chronic extremely low bone density. 

Risk Factors Listed for primary osteoporosis (not caused by another disorder):

Age:  65+ for women, 75+ for men
Family history
Low trauma fracture after age 50
Caucasian or Asian ancestry
Low weight or thin build
Chronic low calcium intake
Estrogen or Androgen deficiency
Women with other risk factors
History of smoking
High alcohol consumption
Sedentary lifestyle or prolonged immobility

Visit us tomorrow for more information.  In the meantime, get up and get out there if you can.  If you can't get out, at least try to get up.  If you can't get up, try lifting light weights.  As always, consult your health care professional.  Start low and go slow. (See our previous blog on exercise tips).

To your Health!

Deanna

Tuesday, May 1, 2018

Memorable Women. Who Inspires You? Share Your Inspirational Stories for a Chance to Win FREE Product

Hi Everyone!



Happy 1st day of May.  This month the focus is on women's issues and remembering inspirational women.  Check us out.

WHO?

Who inspired/inspires you?  Your mom? Your Sister?  Your Teacher?  A friend?  You?  Let us know.  Share your inspirational stories about the memorable women in your life. 

WHAT?

For each separate story, both you and the woman who inspired you will be entered into a drawing to receive one free Women's product of your choice. 

WHEN?

Deadline is 1200 pm PST on Thursday, May 31, 2018.  The winners will be announced on Monday June 04, 2018. 

WHERE?

Share your stories in the Blog comments at https://www.ProperHealthSolutions.com.

WHY?

Women are known for taking care of everyone else first and running out of time for themselves.  Their/your care and compassion may seem like second nature and nothing special or inspirational to you, but the story you share just might be the inspiration another woman needs to keep moving forward. 

Shop our selection of products designed just for women now at https://ProperHealthSolutions.com.  Let us know if there's a product you would like but can't find and we'll do our best to add it to our selection.

Hope your day is inspirational.

To your Health!

Deanna

Monday, April 30, 2018

Whole 30 21 down, 9 to go! Also: Month in Review and a look at May

Hi Everyone!

Hope your weekend was great!  What did you do?  Share in the comments section.

WHOLE 30 UPDATE:

All right, 21 days done and 9 more to go.  I don't know why, but it was extremely difficult to stay on track and remain motivated.  I craved comfort foods all weekend long, especially muffins and peanut butter!  Thankfully, my husband helped keep me on track.  Who helps you?  Let us know.

I think that the 3 week mark is an especially difficult time during the Whole 30, for me at least, because the novelty has worn off and I'm tired of thinking about cooking.  Also, the weather has been unpredictable ranging from sunny and 80 all the way to rainy and in the 30's.  What are your challenges and how do you stay on track?  Let us know.

Month in Review:

Inflammation:  Diet and Nutrition, Homeopathic Remedies, Featured Anti-Inflammatory Products:    Turmeric, Cherries, Arnica.  Head aches, pain and the Universal Pain Scale.

Recipes:  AIP Turmeric Veggie "Curry", AIP Hot Cauliflower Apple Porridge, Whole 30 Roasted
Pork Shoulder with Butternut Squash, Kale and Tomatoes, AIP Beets "No-Tomato" Chili.

Exercise:  Focus on what you can do rather than on what you can't or used to be able to do.  Keep it    low impact and start slowly.  Stretch those hip flexors.  Gardening is a great exercise.

WHAT TO LOOK FOR IN MAY: 

Women's issues and homeopathic remedies.  (Now gentlemen, don't despair.  June is your month.  But don't miss this opportunity to learn about the women in your life and how you might be able to help them.)  Looking back and moving forward.  More recipes and exercise tips.

Thank you for all of your support this month.

To your Health!

Deanna



Friday, April 27, 2018

Recipes: Beets "No-Tomato" Chili from The Essential AIP Cookbook

Hi Everyone!

Still going strong on the Whole 30!  Hope you are successful in your endeavors at sticking to a healthy anti-inflammatory nutrition and motion plan.  Let us know what has/hasn't worked for you in the comments, as well as anything else you'd like more information on.

One of the foods that I really missed the first few times through the Whole 30 was chili.  It's easy to make and a favorite comfort food.  I have always been sensitive to nightshades (potatoes, tomatoes, chilies, peppers, eggplants, and canola oil) ever since childhood, especially tomato sauces and purees.  But as I've grown older, I have started to have an almost instant inflammatory reaction to all nightshades.  The most frequent reactions that I experience are swelling and pain in my hands, GI burning and upset stomach, and body wide inflammatory "fever" and aches. 

So why, you might ask, would I ever eat chili?  I had already learned that I was able to eat tomato based foods without having a reaction as long as it was only once or twice a month.  And, as I said earlier, it's a favorite comfort food.  I like it.  So every time I made a batch of chili, I also made a batch of a favorite soup.  Both are easy to reheat and prepare for a quick dinner throughout the week and I wouldn't have to have tomatoes again that week. 

Since my goals for committing to the Whole 30 are about decreasing inflammation, that meant removing nightshades from my diet for the duration.  No chili.  Also because legumes, beans, are not Whole 30 approved either.  That's why I was so elated to find this recipe!  I hope you enjoy it as much as I do.

 Beets "No-Tomato" Chili pg 79

Prep Time:  15 minutes
Cook Time:  1 hour
Total Time:  1 hour
Yield:  2 Servings
Serving Size: 1 plate/bowl

Ingredients:  

  1 lb (454 g) ground beef  
  1/2 large onion, chopped
  2 small beets (approx. 164 g), peeled and diced
  2 cups (480 ml) chicken broth or water 
  10 basil leaves, diced
  4 cloves garlic, minced
  1/4 cup (15 g) fresh parsley, chopped (optional)
  Salt (to taste)
  Coconut oil (to cook with)  

Instructions:

1.  Place 2 Tablespoons of coconut oil into a pan and saute the chopped onion until it turns translucent.  Then add in the ground beef and keep sauteing it.
2.  Once the beef is cooked, add in the chopped beets to the pan.
3.  Add the chicken broth or water to the pan, place a lid on the pan, and simmer on a low heat for    30 minutes.  Check on the pan regularly to stir and to make sure it doesn't burn.  Add more water/broth if necessary.
4.  Once the beets are softened, add the basil, garlic, parsley, and salt to taste.
5.  Mix together and serve with Baked Spaghetti Squash (pg 132)

  In My Experience 


I use ground turkey instead of beef. 
If you're using ground beef, I would think beef broth would be okay.
I use olive oil instead of coconut oil.
I boil the beets and then puree them with 2-3 cups of spinach to cut the sweetness of the beets.
I dice carrots, celery, and mushrooms and add them into the pot.  The chunky veggies give texture and flavor.
Don't be afraid to experiment with your favorite spices. 
I add turmeric as an added anti-inflammatory spice.


Hope you enjoy.  Let us know what you think and what your favorite additions are.

I hope you have a great weekend.  See you Monday.

To your Health!

Deanna


Thursday, April 26, 2018

Essential Oils and Inflammation

Hi Everyone!

Essential oils are increasing in their popularity and use as treatments in holistic personal healthcare.  There are many sources and brands of oils available, but it is essential to your health that you use pure, therapeutic-grade essential oils when using them in a medicinal capacity.  Otherwise, you run the risk of toxicity and/or not achieving the desired outcome.

Essential oils are the volatile liquids that are distilled from plants and their respective parts.  Purity is determined by the many factors including the chemical constituents of the essential oil.  Not all of the chemical constituents can be duplicated by chemists so chose oils that are 100% pure and are not synthesized substitutes or diluted in carrier oils.

I choose to work with doTERRA* essential oils because I've researched them and have come to trust them; and they work for me.  Once again, whatever brand you choose, make sure they are providing 100% pure, therapeutic-grade essential oils. 

My doTERRA instructor recommended  Modern Essentials: The Complete Guide to the Therapeutic Use of Essential Oils from Aroma Tools, a company that provides aromatherapy tools and essential oil education materials and I rely on it for the majority of my therapeutic uses and blends of oils. 
I have created an essential oil blend using a combination of their recommended oils for inflammation that works really well for me.  I have shared this blend with family and friends and they have all reported that it works well for them too.  

The oils recommended for inflammation in Modern Essentials are as follows:

     Primary:  frankincense, melaleuca, eucalyptus, oregano, Soothing Blend.

     Secondary:  lavender, cardamom, patchouli, Roman chamomile, myrrh, rosemary, peppermint, 
          wintergreen, clove, thyme, geranium, helichrysum, copaiba, Anti-Aging Blend, juniper berry,              cedarwood.

     Other:  Restful Blend, lemongrass, cypress.

Warning:  Please consult this or another essential oil guide as well as your health care practitioner for the proper use, delivery and dilution of these oils as well as for interactions with other conditions and medications.

Share what works for you in our comment section!

*  I do not list doTERRA essential oils on this website because it is an infraction of the terms of use agreement.  If you would like more information on essential oils, doTERRA, or blending please send an email to: media@ProperHealthSolutions.com 

Have a great day.  

To your Health!

Deanna

Wednesday, April 25, 2018

Whole 30: Update, Benefits, and Food Substitution Ideas. BONUS: Food Jounal

Hi Everyone!

I am 16 days into the 30 day Whole 30 nutrition program.  That means 14 days, 2 weeks, to go!!!

Whole 30 Update:

Last week was difficult due to my migraine.  I just wanted simple, easy to prepare comfort foods - toast, grilled cheese, crackers, even a PB&J sandwich!  Thankfully, I had already made large batches of Chili (made with a tomato substitute: Recipe on Friday), and chicken and vegetable soup!  Dates were also extremely helpful in combating the nausea and preventing low blood sugar. 

 The Benefits!!!!!!!! 
 Less Pain
I'm still experiencing joint pain, stiffness, and swelling, however, it's not as intense and it goes away faster in the mornings after waking.  This means that I am taking fewer pain medications!! 

 Improved Sleep/Energy/Mood
I fall asleep faster and stay asleep longer, which translates into more energy, clearer thinking, and a noticeable improvement in my mood and inner dialogue.   

 Improved Appearance
I was disappointed to learn that I've only lost 2 lbs, but disappointment turned into elation when I measured myself and found that I had lost 6 inches collectively* - 3.5 around my waist and abdomen!! There's also noticeably less cellulite.  I have also had several people comment that my skin looks clearer and firmer! (O.K.  They actually said, "less wrinkly", sigh).  Oh, yea!  My nails no longer have ridges in them and they're actually growing instead of breaking and splitting!!

*I also need to mention that I haven't been working out regularly due to the migraine last week.  My goal is a 5 minute warm up, 15-20 minutes cardio, 5 minute cool down, and stretching 3-5 times a week. 

Food Substitution Ideas:

Oatmeal or Hot Cereal:  Cauliflower and Apple Porridge  (See Recipe in previous blog)

Potatoes:  Turnips, Parsnips, Rutabagas  (I really enjoy garlic fries made from turnips)

Tomatoes:  Beets  (I use spinach to cut the sweet taste of the beets in sauces and chili)

Soda Crackers and Coke (for nausea):  Soda Water and Dates

Soda/Cocktail fix:  4 oz of 100% juice and 4-8 oz of soda water  (I serve it in a champagne flute)  

Dessert:  1 Cup of frozen fruit partially thawed and sprinkled liberally with cinnamon and/or ginger

Energy Bars:  4 dried figs or dates split in half  topped with 4 walnut halves split in half

  *BONUS*   

FOOD JOURNAL:  I really like the Food Journal produced by Peter Pauper Press:


 In addition to tracking my food choices, I also track my pain/stiffness level, medications/treatments used, and the weather!

How is your nutrition and movement commitment going?  What are your favorite food substitutes?  Do you use a nutrition/condition journal?  Let us know what works (and didn't work) for you.

Have a great day!

To your Health!

Deanna





Tuesday, April 24, 2018

Pain Relief: Featured Products

Hi Everyone!                                   


I just wanted to share a few more pain relieving products that are available on our website: 



  Salonpas  Pain Relief  Patches.   Available in 1, 5, or 60 count packages.
  Staff Favorite!



 Liddell "Ar" Homeopathic Arthritis Medication 1 fl oz

 

Boericke and Tafel Triflora Arthritis Gel  2.75 oz
Boericke And Tafel Triflora Arthritis Gel - 2.75 Oz
Visit us at:  https://www.ProperHealthSolutions.com and shop our selection for pain and arthritis relief today!

To your Health!

Deanna


Monday, April 23, 2018

Exercise, Pain, and The Hip Connection

Hi Everyone!

Once again, I hope you had a great weekend.  I was actually able to get out in the yard and do some weeding and mulching in the flowerbeds.  Did you know that gardening is an excellent form of exercise?  Yup!  Low impact, bending, stretching, and core involvement are all benefits of gardening.  It enhances your mood and the sun helps with Vitamin D (also getting attention in pain prevention). 

Just make sure that you listen to your body and take breaks when needed.  Get help where needed as well.  Yes! It's frustrating!!!!!  But do it anyway.  My joints can no longer sustain the jarring that comes with digging, transplanting, or rota-tilling.  I feel like a 90 lb. weakling asking my husband or son to do these "simple" tasks for me, but I've also realized that I can do more, not only in the yard but afterwards as well, if I just let them do it.

Another important part of preventing and alleviating pain is warming up, cooling down, and stretching, and not just with a workout.  I've found that when I warm up, cool down and then stretch, even after gardening or a walking down the lane, I have less pain and greater mobility throughout that day and the next. I usually warm up and cool down with those segments of a walking DVD. 

Now, when it comes to stretching, most people think about hamstrings and calve stretches. Those are important because you've used them, but what usually gets left out is the Hip Connection; stretch those hip flexors! 

I've had both a physical therapist and a chiropractor teach me about stretching the hip flexors because they're usually the culprits behind most low back, spine, and hip pain and stiffness.  A friend of mine recently shared a link advertising the Unlock Your Hip Flexors stretching DVD program.  Since this is where most of my pain and stiffness occurs, and knowing about the Hip Connection, I checked it out and ordered it.  LOVE IT !!!
 Unlock Your Hip Flexors

Even though the program is basic easy moves, I was not even able to perform the entire stretching program the first week because these muscles were so tight.  But I kept doing what I could daily and my hips really did "unlock".  I was able to move, stretch, and actually get up out of a chair without pain and having my hips "lock" half way through the motion!  I was even able to get out of bed the next morning without the pain and stiffness as well. 

Visit www.unlockyourhipflexors.com and check it out.  It came to around $30.00 with shipping and handling and it has been one of the best additions to my daily routine to prevent and alleviate pain and stiffness.  I can tell that night and the next morning when I haven't been able to fit these stretches in during the day. 

Have you tried it?  Let us know.  Do you have any stretches for the hips that work for you?  Share them with us in the comment section!


Hope you have a great day!

To your Health!

Deanna

Friday, April 20, 2018

Friday's Recipe: A Favorite From The Whole 30

Hi Everyone!

Welcome to Friday and food!

Sorry I missed everyone yesterday.  My migraine got the better of me on Wednesday so I had to pull out the big guns which made me sleep through yesterday. 

Today's recipe is one of my favorites from The Whole 30: Roasted pork shoulder with butternut squash, kale and tomatoes, p 344.
Whole30_3D for web
Serves 2 (with leftovers)
Prep Time:  10 minutes
Cook Time:  3 hours
Total Time:  3 hours 10 minutes

Ingredients:
2 teaspoons paprika
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1/2 teaspoon black pepper
1/2 lime, juiced
1 1/2 pounds pork shoulder (boneless)
1 butternut squash, 1-inch diced
1 bunch kale, stems removed, leaves chopped
1 cup diced tomatoes

Directions:
PREHEAT oven to 300 degrees F

Mix the paprika, chili powder, garlic powder, onion powder, salt, and pepper in a small bowl.  Add the lime juice and stir.  Place the pork in a Dutch oven or deep roasting pan and coat all sides of the pork with the spice mixture.  Add 1 cup of water and cover tightly with a lid or aluminum foil.  Cook in the oven, turning, the pork shoulder in the pan every 45 minutes. 

After 2 hours and 15 minutes, add the butternut squash and 1/2 cup of water to the Dutch oven or pan.  Cook for 30 more minutes, then add the kale and tomatoes.  Place back in the oven for 15 minutes more.

Remove the pan from the oven and leave covered until you are ready to serve.  With tongs or a slotted spoon, arrange the vegetables on plates, then break the pork apart into generous chunks and place over the vegetables.  Spoon the braising liquid from the pan over the pork.

Enjoy!

I've used spinach, fresh and frozen, in place of kale when I didn't have kale.  They were both just as good.

Have a great weekend and I'll see you on Monday.

To your Health!

Deanna

Wednesday, April 18, 2018

Natural Remedies for Inflammation: Cherries

Hi Everyone!


In my quest to find alternative treatments for pain and inflammation I often look for information related to nutrition and the healing properties of foods.  Quite frankly, I'd rather eat my medicine than swallow it in pill form or have to take it in any form requiring a needle.  Yes, I am a registered nurse, but that doesn't mean that I like to be on the receiving end of a needle.  I don't really enjoy administering injections either.  That's why I'm always excited to find information from reliable sources regarding the medicinal properties occurring naturally in our foods.  For example:  Cherries.



 Both sweet and sour cherries have received recognition for relief of pain and inflammation; however, sour, or tart, cherries have begun to receive more attention.  An OHSU study in 2010 concluded that tart cherries/juice, such as Montmorency cherries, reduces muscle pain and inflammation, and may even be safer than over-the-counter medications.  There are other types of sour cherries, but Montmorency is the type most commonly produced in America.  

While this is great news, unless you don't like or are allergic to cherries, unfortunately cherry season is a short season.  Fresh is usually best, but Dr. Mercola suggests to freeze them and they should keep up to one year. Freezing preserves foods without having to add sugar, salt, or other preserving agents.  (One of my favorite desserts is a small bowl of half-thawed cherries sprinkled with cinnamon.  I recently shared this with a friend and now she's hooked too.)

An article in Arthritis Today Magazine reports that even though "most studies are small and the findings preliminary, evidence of the benefits of cherries is growing."  The article also reports that information is too preliminary to truly recommend a specific daily dose of cherries in any form, but suggests, as a guide line, a handful or cherries or a glass of cherry juice, especially a tart varietal, on a daily basis might be beneficial.  

Check out our selection of cherry supplements now at https://www.ProperHealthSolutions.com

Thanks and enjoy!  Let us know if you've tried cherries and how it worked.

To your Health!

Deanna


For more information check out the following articles and/or search "tart cherries and inflammation":

https://news.ohsu.edu/2010/07/07/tart-cherry-juice-reduces-muscle-pain-and-inflammation 

https://articles.mercola.com/sites/articles/archive/2014/08/02/health-benefits-cherries.aspx

http://blog.arthritis.org/living-with-arthritis/arthritis-diet-cherries/ Arthritis Foundation

Bottom Line's Secret Food Cures & Doctor-Approved Folk Remedies; Joan Wilen and Lydia Wilen


Tuesday, April 17, 2018

Exercise Tips

Hi Everyone!

As promised, Exercise Tips.

Exercising with inflammatory issues is challenging.  No doubt about it.  Just remember: 

1.  Start slowly
2.  Keep it low impact
3.  Warm Up, Cool Down, and Stretch
4.  Stay hydrated
5.  Use a low dose anti-inflammatory at least 30 minutes prior (consult your physician)
6.  Listen to your body.  Decrease range of motion or stop when necessary.
7.  Give yourself a day or two in between workouts to rest and gauge inflammatory response
8.  Be grateful for what you can still do
9.  Be clear and realistic about your goals/reasons for working out

" In My Experience"


Now, if you're anything like me, or what I was physically able to do when pain and inflammation were not constant companions, then you can understand how frustrating and humiliating a sedate 20 minute low impact walking video can be especially when you're used to pushing the limits until you were dripping in sweat, every muscle was exhausted, and the pain felt good.

Believe me, I've tried to recapture those glory days.  It's even felt great while I was working out, but  several hours to several days later the pain, stiffness, and inflammation weren't so great.  It would take several days to recover and then I didn't want to workout just to be in pain once more.  After about six months of exercising sporadically, I finally accepted my new normal and set realistic goals.  Once I did that, working out actually became fun again.  I started doing what I was able to do rather than what I wanted to do.

I started out with a 5 minute warm up, 20 min cardio, and 5 minute cool down followed by stretching 3 to 4 times a week.  At first making it through one workout session was exhausting, but after two to three weeks, I had more energy and stamina, and I was able to a utilize a fuller more powerful range of muscles in motion. 

Do you have a tip?  Let us know.

Keep on moving.

To your Health!

Deanna

Monday, April 16, 2018

Whole 30 overview and update. New: "In My Experience"

Hi Everyone!

Hope you had a great weekend.

This time I successfully made it through the weekend and the Whole 30.  All it took was planning and determination.  I successfully avoided the quiche and cinnamon rolls by eating before I prepared breakfast for everyone else and by a glass of sparkling apple cider while everyone else was munching on cinnamon rolls. 

One of our readers asked to have the Whole 30 nutrition program explained in more detail so I'm providing a brief synopsis.  For more information you can visit Whole30.com or purchase one of the books by Dallas and Melissa Hartwig.

The Whole 30 is a nutrition program designed to decrease systemic inflammation by removing foods from your diet, for 30 days, that are known to create inflammation.  The 30 days are necessary to break old habits, build new ones, allow the body to withdrawal and heal, and break the chain of inflammation.  30 days is the minimum and the Hartwigs recommend  a longer basic program if you have chronic pain, autoimmune disorders or any of the other issues they list.  At the end of the 30 days, they provide guidelines for reintroducing foods into your diet in a way that will allow you to track any reactions you might have to that food/group.
Whole30_3D for webWhole30Cookbook_3D NEW


The basic program is this:  Remove from your diet, for at least 30 days - longer if needed, any sugar, sugar substitutes, including Stevia, sweeteners, dairy, grains, legumes, starchy vegetables, processed meats and meats or products cured or preserved with sugar.  For a complete listing and explanation of Whole 30 approved and non-approved foods, please go to the website listed above and/or buy their books.  This is not meant to be a full and complete description.  It's an overview.

So basically, stated in the positive, the diet allows lean, preferably organic and grass fed, meats and poultry, and responsibly caught wild fish and seafood; fruits - if canned, frozen or dried, no sugars, sweeteners or preservatives; and vegetables - same as for fruit and excluding starchy vegetables.  For a complete listing of Whole 30 approved foods see their website and/or buy their books.

"In My Experience..."

I have found that I feel much better and have less pain, inflammation, and swelling in my joints when I adhere to this program.  It hasn't been a " cure all"; however, I've only ever gone 30 days at one time.  At the end of that 30 days not only my physical energy had increased, but my mental energy and cognition had improved as well.  I still had more pain and inflammation than I wanted to tolerate so I continued to research anti-inflammatory diets.  I discovered several that recommended removing eggs and nuts from your diet as well.  I can't tell you how distraught I was to even think about removing these two items from my diet but the pain and stiff joints helped me to make the decision.  I found that I am sensitive to those to foods as well as all of the food groups the Whole 30 recommends to stay away from. 

Stop by Friday's post for and I'll share some of my favorite recipes from the Whole 30 Cookbook!

More questions?  Drop them in a comment and I'll answer them throughout the week. 
Are you thinking about starting a nutrition program?  Let us know.  We'll be one of your cheerleaders.

Do you have, or would you like more, information on anti-inflammatory diets:  Share in the comments.

Hope you have a great day.

To your Health!

Deanna and Ray