Heather's Natural Health

Homemade Birthday Cake

2011-11-01T08:34:00.000-07:00

Maybe it's because this is my first and only baby...

I just couldn't get myself to order a pre-made birthday cake, loaded with synthetic coloring, corn syrup and probably genetically modified flour.

Yes, I realize my daughter will one day stuff her face with chips, sodas and cupcakes and there won't be much I can do about it!

Right now I have a two year window where I can get her to eat just about anything!

I am trying to give her a good foundation while she can't talk back or tell me she really wants hash browns for breakfast!

She has never even tasted canned/jarred baby food because making my own baby food is much easier than I thought!

She eats everything... quinoa, avocados, mung beans, chicken, fresh rosemary, butternut squash... many times all mixed together!

For her first birthday, I had to make her cake. We didn't add any extra sugar/sweetener to the banana cake (make sure your bananas are almost black--they'll be extra sweet!) but I did give in to sugar-sweetened cream cheese frosting.

I made an extra small cake for us to try--and everyone ate it! It was a nice balance of not too sweet--the cream cheese frosting is killer!

I tried to add concentrated juices to color the frosting, but it added too much liquid.

Next time, I'll try India Tree natural food coloring.

Have you made your own healthy birthday cake? I'd love to share your recipe!

Hvannest@wtsp.com

Kingsley’s First Birthday Smash Cake

BANANA CAKE

2/3 c. banana, mashed

1/2 c. earth’s balance, softened

3 lg. eggs

3/4 c. water

2 c. unbleached, gluten-free Bob’s Red Mill flour

2 tsp. baking powder

1 tsp. baking soda

4 tsp. cinnamon

Grease and flour a 9 x 13 inch pan. Beat together mashed banana and soft earth’s balance until creamy. Beat in water. In a separate bowl, beat eggs until very foamy. Beat into mixture. Blend in flour, baking powder, baking soda and cinnamon. Beat until smooth.

Spread batter evenly in pan. Bake at 350 degrees for 20 minutes or until a knife inserted comes out clean. Cool. Serves 8-10.

Cream Cheese Frosting

8 ounces cream cheese (recommended: Neufchatel)
3/4 cup confectioners' sugar, sifted
1 teaspoon vanilla

With an electric mixer, beat together the cream cheese, confectioners' sugar until smooth and creamy. (BTW, India Tree makes natural food coloring)

BPA found in canned children's food

2011-09-21T19:36:00.000-07:00

This is just one of the many reasons why I soak beans overnight, slice fresh tomatoes and eat fresh pineapple instead of opening a can. I only cook with canned food in a pinch.

With a history of estrogen-receptive breast cancer in my family, I personally don't need additional exposure to Bisphenol A, a chemical known to mimic estrogen, especially when there are proven ways to lower exposure.

Consumer Reports found Bisphenol A or BPA in all canned foods and beverages tested back in 2009 which is why the group is calling for manufacturers to stop using BPA. Some countries, including Japan have already removed it. BPA is showing up in the majority of Americans, at rates higher than other populations studied.

Now, new tests of canned food marketed to children also found BPA lurking in the can liners.

It's used in the lining of most food or soda cans (you can sometimes see a white or clear plastic-like liner inside the can). The chemical leaches into food and beverages and has been linked to a variety of diseases including breast cancer.

The Breast Cancer Fund tested these 6 canned foods that are marketed to children:

• Annie's Homegrown Cheesy Ravioli

• Campbell's Disney Princess Cool Shapes, Shaped Pasta with Chicken in Chicken Broth

• Campbell's Spaghettios with Meatballs

• Campbell's Toy Story Fun Shapes, Shaped Pasta with Chicken in Chicken Broth

• Chef Boyardee Whole Grain Pasta, Mini ABC's & 123's with Meatballs

• Earth's Best Organic Elmo Noodlemania Soup

According to the non-profit group, every food sample tested positive for BPA. BCF says Campbell's Disney Princess and Toy Story soups had the highest amounts. Researchers are concerned because the levels found in these children's foods disrupt the body's delicate, developing hormonal systems.

You can lower kids' exposure to BPA by cutting down on canned and processed foods and eating more fresh foods.

Campbell Soup Company spokesman Anthony Sanzio told Web MD:

"BPA is used by the entire industry as a can lining to protect the food because it is approved for that use," says Sanzio. "We are talking about parts per billion here. These are very small, minute amounts that regulatory bodies have said don't pose a threat to human health."

"We are confident in what the science tells us, but that does not mean that we don't understand the concerns that consumers have expressed," says Sanzio.

Click here to see how to lower your child's exposure to BPA

Click here to read Washington Post article about how BPA lobbyists are trying to stop the chemical from being banned.

Get a fresh perspective on health: Heather's Natural Health

Heather's 5 Day Fat Fighting Food Challenge

2011-09-07T10:13:00.001-07:00

Are you ready to jumpstart a healthy lifestyle?

Take our 5 Day Fat Fighting Meal Plan challenge to see how you feel cutting out processed foods, sodas and replacing them with real foods to fuel your body!

Dr. Christine Gerbstadt is a medical doctor and registered dietitian.

Dr. Gerbstadt partnered with Heather to create this 5 day meal plan. It's designed to jumpstart your weight loss, fuel your body and help you get healthy!

The Fat Fighting Meal plan is for busy people who want quick and easy, real food meals.

Most meals are created for two people with leftovers for the next day. Feel free to make the recipes your own... add additional spices, herbs and garlic to give your food an extra kick!

Each day has roughly 1500 calories. You can chose snacks from the approved snack list but they will add extra calories.

100 CALORIE SNACK FOODS

Swap out all soda (including diet!) all week for peach white or green tea. No artificial or chemical sweeteners allowed. You can also swap out meat for beans in many of the recipes.

Try to walk 20 to 30 minutes at least 3 days during your challenge.

It's as easy as 1, 2, 3:

1.) Print out your grocery list, Fat Fighting Meal Plan and recipes

2.) Cross off grocery items you already have

3.) Shop and post your calendar so you know what to eat

Day #1

Breakfast #1
Hard-boiled large egg
Greek yogurt with fresh fruit
1 slice whole grain toast with almond butter
Black coffee or tea

100 calorie snack
(Apple with almond butter)

Tuna Salad with pineapple chuncks on mixed greens
Ginger vinaigreete dressing
Fruit or vegetable

100 calorie snack

Baked chicken with sun-dried tomato, spinach & mushroom Quinona side dish Vegetable

Dessert

Day #2

Breakfast #2
High fiber cereal & skim or almond milk
1 slice whole grain toast with almond butter
Fresh fruit
Black coffee or tea

100 calorie snack

Leftover chicken with sun-dried tomato/spinach/mushroom

1 slice whole grain bread

Fruit or vegetable

100 calorie snack

Turkey burger on whole wheat bun with mixed greens for lettuce, tomato

Vegetable

Dessert

Day #3

Eat Breakfast #1 or Breakfast #2 any day
Both 400 calories and 20 grams of protein

#1 = 12 grams of fiber
#2 = 16 grams of fiber

100 calorie snack

Leftover turkey burger with Lentil Bean Salad on mixed greens or spinach

Fruit

100 calorie snack

White Bean-Turkey Chili

Vegetable

Dessert

Day #4

Eat Breakfast #1 or Breakfast #2 any day

100 calorie snack

Leftover White Bean-Turkey Chilil

Fruit or vegetable

100 calorie snack

Beef Tacos with onion, cilantro, tomato and greek yogurt as sour cream on soft tortilla

* Cook all beef but set aside unseasoned portion for spaghetti tomorrow

Dessert

Day #5

Eat Breakfast #1 or Breakfast #2 any day

Egg can be hard-boiled or cook one egg with 1 egg white

100 calorie snack

Taco pizza with leftover beef

Fruit or vegetable

100 calorie snack

Whole grain spaghetti with beef marinara sauce

Vegetable

Dessert

Quinoa: Make a pot on day 1 for the week store in refrigerator. Use chicken broth instead ofto add flavor. Add garlic and spices
Beverages: Make a gallon of peach green or white tea for the week to replace soda. No chemical sweeteners allowed.
Fruit or vegetable: Snack on fresh fruit and use vegetables as side dishes.
Optional snacks: Choose from list of 100 snacks on 100 calorie snack list. Hard boil half a carton of eggs for breakfast/snack
Optional dessert: Fresh fruit, 100% fruit frozen fruit bar or 2 whole wheat fig newton cookies or half 70% chocolate bar.
*Real food fat fighting meal plan has roughly 1500 calories each day. Snack and dessert add extra calories. Portion sizes are for two people with leftovers for next day.

Get a fresh perspective on health: Check out Heather's Natural Health

"Fresh and clean" smells like chemicals to me

2011-08-31T08:48:00.001-07:00

A few years ago when I made the conscious decision to cut down on my exposure to everyday chemicals. I said goodbye to the "fresh and clean" chemical scents found in everything from chemical air fresheners, body lotions to laundry detergent.

The manufacturers don't have to tell you which chemicals are in their products so I decided to support companies that would disclose their ingredients.

Just as I do with food, I make sure the label has simple ingredients.

Now that I have a baby, this is more important than ever.

According to CBS News:

A new small study suggests scented laundry items contain carcinogens that waft through vents, potentially raising cancer risk.

"This is an interesting source of pollution because emissions from dryer vents are essentially unregulated," said lead author Dr. Anne Steinemann, professor of civil and environmental engineering and of public affairs at the University of Washington, said in a written statement. "If they're coming out of a smokestack or tail pipe, they're regulated, but if they're coming out of a dryer vent, they're not."

Previous studies have looked at what chemicals are released by laundry products, since manufacturers don't have to disclose ingredients used in fragrances or laundry products.

Needless to say, these researchers weren't thrilled with what they found.

For the study - published in the August issue of Air Quality, Atmosphere and Health - researchers enlisted two homeowners to volunteer their washers and dryers, which the team scrubbed clean beforehand. The researchers ran a regular laundry cycle for three scenarios in each home: once without any detergent, once with a scented liquid laundry detergent, and the last with both scented detergent and a leading brand of scented dryer sheets.

Their analysis found more than 25 "volatile" air pollutants - including the carcinogens acetaldehyde and benzene.

Benzene causes leukemia and other blood cancers, according to the American Cancer Society. Acetaldehyde has been shown to cause nasal and throat cancer in animal studies.

Steinemann thinks agencies focus too much on limiting other pollution sources when they should look closer to home.

"We focus a lot of attention on how to reduce emissions of pollutants from automobiles," she said. "And here's one source of pollutants that could be reduced."

The American Cleaning Institute, however, Steinemann's study, calling the findings "shoddy science" that didn't take into account many factors like washing machine brands, different load cycles, and non-scented products.

"Consumers should not be swayed by the sensationalist headlines that may come across the Internet related to this so-called research," the Institute emailed CBS News.

Yes, The American Cleaning Institute can continue to keep consumers in the dark and NOT disclose chemicals they use. I will continue to support companies that do disclose this information.

You and I have a right to know--we're paying for the product! I will also continue to cringe when I see people spray those sweet smelling air fresheners and other items that may not be so sweet for us. The reality is that most are just chemicals in a bottle.

Get a fresh perspective on health: Check out Heather's Natural Health.

Heather's fresh and fast baby food from scratch

2011-08-17T22:15:00.000-07:00

I can admit, I may have waited a little TOO LONG before feeding my daughter real food.
You know that moment, right after your baby takes a first bite, when you expect her to spit it out and scrunch her nose? That never happened!
Not only did Kingsley gobble it up, but, at almost 8 months old, she looked at me as if to say, "It's about time!"

I know, I know... everyone told me we should have started feeding her rice cereal around 6 months. Yes, there were a lot of jokes made at my expense... "She's going to be 15 years old and still drinking milk" on and on and on... I heard them all.

I waited almost two months longer, mainly because nursing was convenient and to be honest, I needed more time to figure out if I really had extra time to make my own baby food!
I wanted to make my own food because jarred food tastes too sweet to me, plus I have to believe if she likes steamed vegetables early on, I'll have a good shot of getting her to eat them later in life.

I added an extra challenge for good measure--I didn't want to use plastic steamers or the microwave to prep her food. I've replaced all of my plastic storage containers with glass and I rarely use the microwave. I find a pot on the stove only takes a matter of minutes to heat leftovers.

In all honesty, I didn't put any pressure on myself. If I could find a fast and easy system that would work, we would make our baby food from scratch, otherwise, I would buy jars of organic baby food--guilt free!
Moms have enough to worry about!

Swiss Chard, Sweet Potato and Millet

I am happy to say making baby food from scratch is much easier than I expected!

What surprised me the most is how easily she eats swiss chard with sweet potato and millet, lentil beans with millet, peas and a pinch of banana even oatmeal with egg yolk and blueberries!

We started with one food at a time... first millet (soaked overnight to soften it) next, she tried steamed sweet potato and then mashed butternut squash. I crossed my fingers every time she ate a new vegetable, hoping it would go down the hatch so she would develop a taste for real food.

Millet

Organic Whole Grains and Beans

Here are the 5 things that helped me make this happen:

1.) Super Baby Food is my saving grace!
A friend of mine (with 3 vegetable eating boys) gave me this book: Super Baby Food--the Bible of natural health baby food books written by a true saint! A working mother of twins!

Naturally Healthy First Foods for Baby is a smaller book for someone who wants to try a few recipes.

2.) Stainless steel immersion blender
It takes 30 seconds to puree just about anything. I don't have to worry about any plastic parts coming into contact with hot food.

*Some plastics are coming under fire for being endocrine disruptors because they mimic estrogen.
While other countries have banned controversial plastics in baby products, lobbyists in this country maintain these controversial plastics are safe and there is no need to ban them here.
Several manufacturers have decided to remove these controversial chemicals and create Bisphenol A or BPA-free options, but there is something to be said for using old school methods that have stood the test of time, including stainless steel and glass.

3.) Stainless steel steamer pot
Make sure it's not tin or aluminum.

4.) Glass storage containers (Costco Wholesale Club has a great variety pack!)

5.) Infant fish oil and multi-vitamin drops you can sneak into food
Make sure you buy pharmaceutical grade fish oil that is tested by a third party. I like Dr. Sears multi-vitamin because it's not loaded with sugar or artificial ingredients.

I make separate containers of grains (millet) vegetables (steamed sweet potato) plant protein (lentil beans) and hard boiled eggs (yolk only) every 3 days. I mix and match dozens of combinations to make baby food in 10 minutes or less.

Now if only I could find a way to dress up these recipes and pass them off to my husband as "dinner." Crackers anyone?

RECIPE: Millet, Sweet Potato and Swiss Chard

1 cup of cooked millet (rinse and soak overnight to soften)

1 cup of cooked sweet potato

1/4 cup of steamed swiss chard

Combine ingredients and puree with 1 tablespoon of breast milk or formula until smooth. I add cooked egg yolk (no whites) or a spoonful of cooked beans if I have them.

RECIPE: Oatmeal, Sweet Potato and Apple

1 cup of cooked oats (I use whole grain steel cut oats)

1 cup cooked apple

1/2 cup cooked sweet potato

Combine all ingredients and puree

*Make only for breakfast or lunch. Apples are acidic and can contribute to diaper rash.

A healthier way to replace your soda fix!

2011-07-19T20:37:00.000-07:00

Forget the empty calories, chemical sweeteners and artifical flavors... fill up your cup with fruity teas in hundreds of different flavors. Drinking peach white and green teas with a bit of honey helped me break the soda addiction more than 10 years ago.
The added bonus is you'll also get a good dose of cancer fighting antioxidants and much more! Check out the 10 reasons to switch to tea below. I stopped by the cutest tea boutique in South Tampa on Davis Islands.
TeBella sells hundreds of loose-leaf teas including many organics. The owner is pretty funny too... he says why support the corporate tea stores when you can help his 10-month-old pay for college!

Get a fresh perspective on health: Check out Heather's Natural Health

1. Tea contains antioxidants. Antioxidants protect your body from pollution and diseases.
2. Tea has less caffeine than coffee. Coffee usually has two to three times the caffeine of tea. An eight-ounce cup of coffee contains around 135 mg caffeine. Tea contains roughly 30 to 40 mg.

3. Tea may reduce your risk of heart attack and stroke. Researchers say drinking tea may help keep your arteries smooth and clog-free. A study from the Netherlands found people who drank at least two to three cups of black tea a day had 70 percent lower risk of fatal heart attack compared to non-tea drinkers.

4. Tea protects your bones. One study suggests the phytochemicals in tea contributes to strong bones.

5. Tea gives you a sweet smile. Tea contains natural fluoride and tannins that may keep plaque at bay.

6. Tea bolsters your immune defenses. Drinking tea may boost your body’s immune system and fight off infection.

7. Tea helps protect against cancer. Researchers credit polyphenols, antixidants for the potential protective benefits.

8. Tea helps keep you hydrated. Drinking tea throughout the day will keep fluids flowing through your body.

9. Tea is calorie-free. Drinking flavored teas can be a healthy way to satisfy your sweet tooth. Adding a dollup of honey sweetens it a bit without too many extra calories.

10. Tea increases your metabolism. Researchers say drinking five cups of green tea a day increases your metabolic rate. Of course drinking your tea during a walk will burn even more calories!

Beat the heat one bite at a time!

2011-07-12T22:12:00.000-07:00

When the temperature reaches 90+, you can't help but look for ways to cool off. Creamy frozen yogurt hits the spot! I love this new yogurt place at the mall...yum!

Have you checked out the new Pinkberry Yogurt at Westshore mall, right next to P.F.Changs?

They have mouth-watering flavors including pomegranate, mango, chocolate, green tea and so many more!

The caramel with sea salt is worth a taste too!

"Dirty Dozen" most pesticide laden produce

2011-06-15T13:36:00.000-07:00

EWG's Shopper's Guide to Pesticides in Produce

Dirty Dozen

Buy these organic

Apples

Celery

Strawberries

Peaches

Spinach

Nectarines
– imported

Grapes – imported

Sweet bell peppers

Potatoes

Blueberries
– domestic

Lettuce

Kale/collard greens

Clean 15

Mushrooms

Lowest in Pesticide

Onions

Sweet Corn

Pineapples

Avocado

Asparagus

Sweet peas

Mangoes

Eggplant

Cantaloupe
- domestic

Kiwi

Cabbage

Watermelon

Sweet potatoes

Grapefruit

Red, yellow, green... there are more than 7500 different types of apples!

I love green Granny Smith. They're tart, easy to eat on the run and extra delicious dipped in raw almond butter-yum!

When I was pregnant with my daughter, green apples were my number two craving--I ate at least one apple a day (of course my number one craving was dairy-free, mint chocolate chip coconut milk ice cream!).

Apples are loaded with vitamin C, fiber and antioxidants and most likely something else: pesticide residue!

In fact, according to U.S. Department of Agriculture and Food and Drug Administration testing, apples top the list of the 2011"Dirty Dozen" most pesticide laden fruits and vegetables.

A non-profit, consumer advocacy group called the Environmental Working Group analyzed the government data and created the "Dirty Dozen" and "Clean 15" to help you know which fruits and vegetables are worth buying organic.

According to the USDA tests, pesticides showed up on 98 percent of the 700 apples tested.

All produce was washed and peeled before testing.

The USDA even found 33 unapproved pesticides on 44 cilantro samples which is the most unapproved pesticides found on one type of produce since EWG started tracking government produce tests back in 1995!

Clearly, this isn't meant to stop you from eating fresh fruits and vegetables. This list is to help you buy what's best for your family.

Eating 5 servings of produce from the Dirty Dozen list could expose you to 14 pesticides a day, while picking produce from the Clean 15 lowers that to two. Or buy organic produce when possible, especially if you're pregnant or feeding young kids.

Integrative medical doctors also encourage you to buy organic or from the Clean 15 list when possible.

A study in the journal Pediatrics found kids with an above average level of a common pesticide in their urine had twice the odds of being diagnosed with ADHD.

"I really worry that pesticides on food are unhealthy for the tender, developing brains and bodies of young children," said Dr. Harvey Karp, MD, FAAP, creator of the book/DVD The Happiest Baby on the Block. "Parents don't realize they're often feeding their little ones fruits and veggies with the highest pesticide residues. Studies show even small amounts of these chemicals add up and can impair a child's health when they're exposed during the early, critical stages of their development. When pesticide sprayers have to bundle up in astronaut-like suits for protection, it's clear parents want to feed their families food containing as little of these toxic chemicals as possible."

"Pesticides, while designed specifically to kill certain organisms, are also associated with a host of very serious health problems in people, including neurological deficits, ADHD, endocrine system disruption and cancer," said Andrew Weil, MD, Founder and Director, Arizona Center for Integrative Medicine and a renowned medical expert on natural health and wellness. "My advice to shoppers is to whenever possible avoid exposure to pesticides, including pesticide residues on food."

Now that I am a busy mom, I am stilling eating an organic green apple a day... it's one of my favorite, fast foods to grab and go!

Hypnobirthing: Using relaxation instead of pain medication during childbirth

2011-05-05T19:22:00.000-07:00

Heather's Hypnobirthing story: Did it deliver?

A CBS TV News Anchor finds out if relaxation can replace pain medications during childbirth.

OK, OK... it is NEVER easy showing ANYONE your personal labor and delivery video! Yikes!
Plus, I was 41 weeks pregnant! I thought I was going to explode!
But I had to get past the embarrassment because so many people have asked me if I REALLY used the Hypnobirthing techniques I profiled in this story: Hypnobirthing:Does it really work?

When I was 8 months pregnant, I interviewed half a dozen moms who told me how Hypnobirthing classes helped them relax before, during and after giving birth, to the point that many did NOT need any pain medications!
It sounds crazy, right? I honestly couldn't believe it! That's when I made the on-air promise that I would take Hypnobirthing classes and see if the relaxation technique really worked for me.
I figured I had nothing to lose... if I needed pain medication or any emergencies popped up, I was at Bayfront Babyplace and would do whatever the doctor wanted me to do.

*Here is my one disclaimer to all pregnant moms
This is a guilt-free story!
We can plan for exactly the kind of birth we would like to have, but in the end, it's not up to us. We have to be flexible and open. I knew at any moment I might have needed a C-section or medical intervention.
We all just want healthy babies. A memorable birth experience is an added bonus.
My husband supported me every step of the way and wanted to make sure I didn't "suffer" at any point. That's one of the reasons we decided to have a doula (which means mothering the mother) guide us through the process. While the doctor may be in and out of the room, a doula is ALWAYS at your side, making sure you are comfortable, coaching you and explaining what will happen next.
I had an incredible Doula, Jane Parker, (click here to read about what a doula does in the delivery room.) Jane is essentially a birth coach, but I found her to be more like my mom that day in the delivery room! I could NOT have done this without her encouragement, education and pure love.
I also had a wonderful relationship with my OBGYN, Dr. Sheila Devanesan. We talked about my birth wishes but I trusted her to do what was best for my baby and me.

This may surprise you... before I wrote any of these stories, my husband and I had decided NOT to take any childbirth classes. He's in the medical field so we figured he would guide us and we really didn't have a lot of extra time.
When I started asking my girlfriends whether I should take any classes, I found those who did prepare (classes, books, prenatal yoga) had much better experiences. Another TV reporter friend of mine, sent me this DVD - The Business of Being Born - so I could at least understand my options and see why it's important for parents to prepare beforehand. Initially, we didn't really want to watch it (we thought it might be too graphic or boring) but my husband and I both agreed it was worth it.
After hearing all of the positive, emotional and sweet birth stories from Hypnobirthing moms, we paid for several classes. I figured at the very least, I would learn a great relaxation technique.
I am a bit of a granola girl at heart, (Heather's Natural Health) so I can admit, that I did like the idea of not having any pain medications or pitocin in my system or my baby's body. There is something sweet that happens right after you give birth and your baby naturally knows what to do (where to go for her first meal!) and your body responds.

Here's what I learned throughout this experience:
-Relaxation is key to an easier labor and delivery. Other mammals relax when they give birth so the body can do what it is designed to do. When we tense up, it magnifies the pain and slows down the process.
-I was able to use the Hypnobirthing technique because I had the guided imagery CD playing over and over in my iPod during my 6 hour labor/delivery. Yes, it sounds kind of funny when you first hear it. I listened to it for weeks before birth and it really helped remind me how to breathe through the contractions.
-Contractions are not a constant pain. They build up like a wave, hit a peak and then subside to the point I could "relax like a ragdoll" even toward the end of labor.
-Because I did not have pitocin or any medications that "sped up the process or numbed my feeling" I found the rhythmic, wave-like contractions tolerable. I did yelp at the end when I gave birth to Kingsley (7 pounds, 9 ounces!) My husband says my eyes popped open and I looked like they might pop out of my head! Yes there were a few moments of pain, but they were tolerable and most importantly temporary.
-Even though nurses may encourage you to "push, push, push" hypnobirthing encourages you to go with the flow of your body. Pushing may cause tearing... so as I followed my body at the end of the process... I would feel a "tsunami" contraction... followed by a minor contraction that barely registered! It's as if your body takes time to recover and allows the baby to relax right before she appears.
If I had to do it all again, I would do it the exact same way. I realize that if we have another child, there is still no guarantee that I'll have the same type of birth.
I am happy I took the Hypnobirthing classes and my birth experience turned out the way I had hoped. There were moments where we knew things could change (Kingsley was in the wrong position for most of my labor) I trusted my doctor to do what she thought was needed for the health of my baby. I think giving birth naturally, without any pain medications is like training for a marathon. I personally, would NEVER want to do it without all the prep work!

Fitlife Foods opens in South Tampa

2011-04-06T15:23:00.000-07:00

Just in time for the summer swimsuit season, Fitlife Foods opens in South Tampa.
It's a new, healthy, calories-already-counted-for-you, prepared meals to go place!

(CHECK OUT THE PHOTOS BELOW)

No more excuses that you don't have time to count calories or eat healthy foods...
Fitlife Foods offers dozens of grab-and-go goodies including breakfast, lunch, snacks and dinner.
Prices range anywhere from $2.25 to $11.25.
Fitlife Foods has 7, 14, and 21 day meal plans designed to help you lose weight, stay in shape and gain energy.
I tasted some of their top sellers. The miso salmon with red quinoa was my favorite (I would pay an extra charge for wild salmon).

Get a fresh perspective on health: Check out Heather's Natural Health

I talked to David, owner of Fitlife Foods, to see how he came up with the concept:

-Why did you decide to create Fitlife Foods?

Fitlfe Foods was born from a love of delicous food and a love of competitive running-from 5Ks to the Boston Marathon. With a 10+ year background in the restaurant industry, I finally decided to mash both my love of delicious food and requirements for lots of energy together and help other people at the same time.

The Fitlife Foods’ mission is to help people save time, manage their weight or achieve their performance goals while finding more energy. I’ve always enjoyed reading about food in magazines and, as a consumer, believed there was a need for someone else doing “all the work” for you. That’s just what Fitflife Foods is about.

Our commitment at Fitlife Foods has always been that food has to be delicious first, then we need to make sure it is healthy. That is where the creativity comes into play. It's easy for chefs to use butter and salt to make something taste good. It's far more challenging to meet the delicious criteria using spices and marinades to make it healthy.

-What is your food philosophy?

Fitlife Food is about “balance.” Fitlife Foods is not a “diet” company. We don’t do tofu and sprouts. The Fitlife Foods philosophy is simple: Eat delicious food. Eat healthy food. Not one or the other.

We focus on balance so energy stays up throughout the day. Our meals are about 35 - 40% low glycemic, high fiber carbs, 30 - 35% lean protein and 25 - 30% healthy fat. Customers come in and say they don't eat carbs or fat. We change that philosophy and put fewer restrictions on their diet by saying, “Stay balanced. Stay fit. Be happy. We’ll do the work for you.”

-How is your ready made food business different than the others?

At Fitlife Foods, there are three things that we do differently than other companies.

First, we are flexible. Customers can come in and pick up one meal or several meals for the next day or several days, or they can get on a 21-Day Challenge or start a “Member Meal Account.” It's their call.

Secondly, Fitlife Foods is hands-down the best tasting! Great chefs make good food. Great ingredients make amazing food. Having a Culinary Director (Davis Jaeger) who understand how to make the best tasting food using the healthiest ingredients has been paramount to our success. Our extensive menu of 41 items ranges from BBQ Beef and Mac ‘n Cheese (yes it’s healthy!) to Miso Salmon, Oatmeal Brulee and Feta Stuffed Chicken. Our home-made energy bars fly off the shelf!”

Among the benefits I’ve had of being in the restaurant business for so long, is that I have established strong relationships with a number of chefs at the top spas and resorts throughout the country. It's been a fun and challenging collaboration to bring these extraordinary techniques for making delicious and healthy meals to the Tampa Bay area people in their everyday lives. Fitlife Foods also uses well-known ingredients that consumers may purchase at Publix’s Greenwise or Whole Foods Stores - brands like Maranatha Almond Butter, Fage Greek Yogurt, Eden's Organic Black, Garbanzo & Kidney Beans, etc.

Finally, we are local. We care about the people in our community and are passionate about helping them save time and eat well. We invite our customers to come into our kitchen. We’ll even give them a behind-the-scenes tour so they can make the choice for themselves.

-How does it work? Do you pick up several days worth of meals? Do you deliver?

Customers can come into Fitlife Foods and pick up a fresh, never frozen meal, from one of the coolers for one meal or several. All of the Fitlife Foods meals has a "best by" date of 3 - 5 days from when it is made, along with the nutritional content. Prices range from $1.95 for snacks to $11.75 for our Large Ab tight tenderloin. Our extensive menu is offered in small-, medium- or large-size proportions...we recognize that we’re all different. We pride ourselves in offering flexible options of meal sizes. For example, an Offensive Lineman and a 70-year old grandmother should not have to eat the same portion and in turn pay the same for that.

At the end of April, Fitlife Foods will begin on-line ordering and delivery. Companies can set-up delivery days and we will also start drop-off locations at several local fitness centers to make our meals are as convenient as possible for our customers. Larger orders of $100+ will also be able to schedule a delivery with 24 hours notice for a small fee.

-Tell me how the 7-14 day challenge works

Fitness and nutrition experts say it takes 21 days to form a habit. We offer 7-, 14- and 21-day challenges to try Fitlife Foods out and experience a change in energy levels and feeling better. Since opening February 28th, we have had the most interest in these weekly challenges from our customers.

As we said before, a customer can come in for one meal and be on their way. But, the ideal way that Fitlife Foods can benefit a person is that a customer comes in and meets with one of our Wellness Coaches for a full “wellness assessment.” The coach will talk to the customer about their goals and performs baseline measurements.

In addition to traditional methods, were also equipped with a bio-electrical impedance analysis machine to determine body composition or the number of calories you burn at rest. Then we suggest the size and portions of meals that are the right size for the individual: small, medium or large - depending on their goals for performance achievement, weight loss or just simply, daily nutrition.

With the “Wellness Assessment”, Fitlife Foods provides customers with a water bottle as well as an insulated cooler bag. Then they come in twice a week and pick up their meals (or of course, after delivery service is available in late April, have them delivered). After 21 days we invite them back to have a follow-up wellness session to see the results. Prices start at $24.25 for the two sessions, the water bottle, cooler bag and breakfast, lunch, dinner and two snacks a day.

Check out some of the samples meals below:

Power Morning Tortilla
Calories: 260
Fat: 9g
Carb: 25g
Protein: 18g
Fiber: 3g

Feta Stuffed Chicken
Calories: 326
Fat: 15g
Carb: 22g
Protein: 29g
Fiber: 8g

Miso Salmon:

Calories:372
Fat: 15g
Carb: 18g
Protein:41g
Fiber: 2g

Morning Muesli:
Calories: 230
Fat: 7g
Carb: 36g
Protein: 9g
Fiber: 6g

STUDY: Fresh foods lower chemicals that build up in your body

2011-03-31T21:22:00.001-07:00

Adults and children can reduce their exposure to hormone-disrupting chemicals, including bisphenol-A (BPA), by eating more fruits and vegetables and less food from plastic containers and metal cans, a study says.

A group of 20 San Francisco residents had 66%. less BPA in their urine after spending three days on a diet of fresh, organic and unpackaged food, scientists found. Their levels of another chemical, bis(2-ethylhexyl) phthalate or DEHP, fell 53% to 56%..

"This is the first study to provide clear evidence that food packaging is a major source of BPA and DEHP exposure in children and adults," says co-author Julia G. Brody,. executive director of the Silent Spring Institute, a Massachusetts-based nonprofit that studies environmental factors in women's health.

BPA is so prevalent in food packaging and other consumer items that prior research has detected its presence in at least 90% of Americans. It's used to harden plastics in products such as bottles and cups and is also found in the linings of metal cans and thermal cash register receipts. Phthalates such as DEHP are used to soften PVC and other plastics.

Check out my BLOG to see how I lower my exposure

Much debate exists about what constitutes a safe level of these chemicals, which have been linked in studies to breast cancer, heart disease, diabetes, male infertility and other health problems.
The American Chemistry Council, which represents plastic manufacturers, argues BPA levels remain safe. In Jan. 2010, the Food and Drug Administration expressed "some concerns" about its potential effects on the brain development of fetuses, infants and children. It did not say the chemical is unsafe.

"FDA supports reasonable steps to reduce exposure of infants to BPA in the food supply," said FDA spokesman Douglas Karas,. noting infants are particularly sensitive because their neurological and endocrine systems are still developing.

Karas said the U.S. government is spending $30 million for the National Institutes of Health to research BPA's safety, and the FDA is supporting the efforts of food packaging companies to find alternatives. More U.S. cities and states, led by Chicago, Connecticut and Minnesota, are banning BPA use in food and drink containers intended for children 3 and younger. Canada has banned its use in baby bottles, and beginning in June, the European Union will ban the import and sale of such bottles if they contain BPA.

To detect the impact on food packaging, a team of nine scientists - some with Brody's group and others with the Breast Cancer Fund - studied five families in San Francisco, each with two children and two adults, in January 2010. They tested the participants' urine before, during and after a three-day diet that consisted of organic, fruits, vegetables, grains and meat and banned plastic utensils as well as storage and heating containers. Their research appears today in the peer-reviewed journal Environmental Health Perspectives.

The American Chemistry Council, in a statement, said the study shows "consumers have minute exposures to BPA and DEHP from food sources, and that the substances do not stay in the body, but are quickly eliminated through natural means."

Get a fresh perspective on health: Check out Heather's Natural Health

The study found that BPA levels went back up once families returned to their regular diets. Its authors recommend these five tips to reduce exposure to BPA and other hormone-disrupting chemicals:

The Fresh is best. BPA and phthalates can migrate from the linings of cans and plastic packaging into food and drinks. While it's not practical to avoid food packaging altogether, opt for fresh or frozen instead of canned food asmuch as possible.
Eat in. Studies have shown that people who eat more meals prepared outside the home have higher levels of BPA. To reduce your exposure, consider cooking more meals at home with fresh ingredients. When you do eat out, choose restaurants that use fresh ingredients.
Store it safe. Food and drinks stored in plastic can collect chemicals from the containers, especially if the foods are fatty or acidic. Next time, try storing your leftovers in glass or stainless steel instead of plastic.
Don't microwave in plastic. Warmer temperatures increase the rate of chemicals leaching into food and drinks. So use heatresistant glass or ceramic containers when you microwave, or heat your food on the stove. The label "microwave safe" means safety for the container, not your health.
Brew the old-fashioned way. Automatic coffee makers may have BPA and phthalates in their plastic containers and tubing. When you brew your coffee, consider using a French press to get your buzz without the BPA. USA TODAY ARTICLE

Strawberry season--Make your own jam!

2011-03-24T21:02:00.000-07:00

We're lucky to live in Florida where many fruits and vegetables are grown close to home. I was talking to a friend of mine here at the TV station, Cara Mueller/promotions, about how I wish I could make my own fresh, strawberry or blueberry jam!

The berries would be perfectly ripe... I would know what ingredients are in the jam (no Red Dye #40!) and I could enjoy it year round.

Next thing I knew, I had a cute little jar of bright red jam on my desk! It is DELICIOUS! Thanks Cara!

She shared how easy it is to make:

Make a quick run to the store pick up canning jars, a box of pectin (just ask any store employee where it is), sugar, and strawberries. The box of pectin will have your recipe right on the back, or just inside the box.

Check out where you can find locally grown strawberries in our area on localharvest.org

From collecting ingredients to doing the dishes ... making jam doesn't take more than 2 hours, tops. And that's including tasting the finished product.

It's a simple way to make sure that you know everything that's in the jam you are spreading on your toast - and a great way to take advantage of all the beautiful strawberries Florida has to offer.

Get a fresh perspective on health: Check out Heather's Natural Health

How acupuncture got me pregnant

2011-02-13T20:12:00.000-08:00

I have to be honest... my husband chuckles every time I say, "an acupuncturist got me pregnant!"
Of course my daughter would not be here without his crucial contribution, but I truly believe acupuncture not only helped me get pregnant the first time we really "tried," but as I continued treatment throughout pregnancy, I was amazed that I didn't have any of the common pregnancy side effects including morning sickness, swollen ankles or extreme fatigue.

Trust me, I don't have Wonder Woman genes. I thought pregnancy automatically came with those issues. As a former TV investigative reporter--I'm naturally skeptical--but curious enough to give acupuncture a try.

There are no longterm, large scale, double blind scientific studies that show acupuncture can improve fertility, only small studies that suggest it can increase the odds of couples trying (IVF) in-vitro fertilization.
Western researchers speculate acupuncture increases blood flow to the uterus, relaxes muscle tissue, balances hormones and reduces stress.
However, what caught my interest, is the fact that acupuncture has stood the test of time. It is one of the oldest healing practices in the world. It has been used for thousands of years.

The moment I turned 35 years old, it seemed as if every doctor suggested Clomid or other medications to increase my chances of becoming pregnant.
I've never relied on medications to help me.
Acupuncture seemed to be a more natural option without the risk of serious side effects.

My life dramatically changed 10 years ago when I switched to a simple, whole foods diet, cut down on my exposure to harsh chemicals in everyday products and added natural things that help--not hurt--my body.
I figured I'd give acupuncture a try and either end up pregnant, more relaxed or disappointed that I blew $50-70 dollars a session.

I started seeing licensed acupuncturist, Carolyn Huffman in Tampa, twice a week for 2 weeks and charting my basal body temperature every morning. She suspected I was a late ovulator (instead of ovulating around day 14, I apparently do around day 16--I had no idea!).

She took my pulse, took a look at the color of my tongue and talked about how according to Chinese medicine, certain foods can support while others hinder my chances of conceiving.
She said my slower pulse and light colored tongue suggested I was kidney yang deficient and that I needed to eat more warming foods including soups, spices like cinnamon and turmeric and cooked vegetables.
As a member of Sweetwater Organic Community Farm in Town 'n Country, eating more fresh, cooked organic vegetables is a piece of cake, however, actually eating cake and other processed foods were to be avoided along with caffeine, alcohol and chemical sweeteners.

She tapped thin, disposable needles (almost as thin as a human hair) into my ankles, legs, abdomen, wrists and head. Most of the needles did not hurt, but I did feel a pinch when she placed needles near my ovaries.

She was able to use this temperature chart to help me pinpoint the exact day my husband and I should have our "date night."
Two weeks later, Mike and I were speechless! The pregnancy test was positive!

Yes, it could have been a coincidence, pure luck or divine intervention, but I had been told by my gynecologist that most people don't get pregnant the first month they try and we might need some medical assistance because of a minor thyroid and previous autoimmune issue.

I liked the way I felt after my acupuncture session so I decided to stick with it throughout my pregnancy.
I work 3:00 p.m. to midnight. I anchor 5:00-6:30 p.m. newscasts and stay up late to anchor the 11:00 p.m. newscast on CBS 10 News. I needed any help I could get to stay up late, not look exhausted or a light shade of green from morning sickness!
I was crossing my fingers that it would work.

Surprisingly, my insurance company paid a portion of it for morning sickness--make sure you check with yours too. Acupuncture is not a one time treatment. Carolyn usually recommends one session, once a week, for three months.

This is where I was blown away... throughout my entire pregnancy, I didn't have morning sickness, swollen ankles, or any complications. I eat a clean, fresh diet and occasionally took prenatal yoga classes (with Lorraine at Yogani in Tampa) which I am sure contributed to a lot of that, but I know on some level, acupuncture helped me.

I also had the added stress of working all week until midnight and flying home each weekend to see my parents because my dad had been diagnosed with late stage cancer. Somehow I had the energy to keep going without experiencing all of those pregnancy hormonal meltdowns. At this point, I was sold!

Acupuncture even helped me during the final weeks of pregnancy. My daughter was 8 days past her estimated delivery date!
Instead of trying all of the medical interventions my OB/GYN suggested, I turned to
Dr. Xiao Zhang, M.D. and licensed acupuncturist, along with Dr. Yongjian Chen. They gave me several intense acupuncture sessions to stimulate labor. Yes, I'm smiling in this photo, but trust me, they were stimulating something!

They placed needles in my ear, back and even toes! I wrapped up the sessions on Saturday, October 30 and two days later, I gave birth to a healthy, 7 pound, 9 ounce, baby girl, Kingsley Grace.
I interviewed Dr. Zhang about the benefits of acupuncture during pregnancy. She says it can help restore the natural balance of hormones and improve blood flow throughout the body. The theory is based on the fact that the body contains energy.
Licensed acupuncturists manipulate that energy by stimulating different points on the body. For example, in the case of morning sickness, she says it takes energy to have morning sickness. It's an imbalance of energy flow in the GI tract. The GI tract usually flows downward while nausea flows upward. Acupuncture restores normal flow.

Popular integrative health expert, Dr. Andrew Weil, suggests acupuncture for much more than just fertility. He suggests trying it to help these conditions:

-Emotional disorders (anxiety, depression)
-Digestive complaints (nausea, vomiting, irritable bowl syndrome).
-Pain problems from injury or chronic degenerative disease (rheumatoid arthritis)
-Neurological problems (migraines, Parkinson's, stroke)
-Respiratory conditions (sinusitis, asthma)
-Gynecologic disorders
-Fatigue

You can search an online database through the Florida Department of Health to find a licensed acupuncturist. You can also check credentials with the American Academy of Medical Acupuncture. The website is: medicalacupuncture.org.

I wanted to share my story with you because I am convinced of the benefits of acupuncture.
Had I not explored this option, I would've been funneled through the same system as so many women, and given medications to assist pregnancy and medical interventions to induce labor.

Acupuncture sessions over the course of 9 months are not cheap, but they're the gift I gave myself... an investment in my health as well as my daughter's health.

Heather Van Nest is a TV News Anchor at 10 News, CBS in Tampa Bay.
She created a webpage called "Heather's Natural Health" where she researches the latest nutrition studies, safer products worth your money, and shares quick and easy, whole food recipes.

Watch CBS 10 News at 11 for the latest natural health news.
Get a fresh perspective on health: Check out Heathersnaturalhealth.com

HEATHER'S BABY BLOG: Top 10 favorite finds

2010-09-17T20:28:00.000-07:00

Ok, I am finally just weeks away from having my first baby (she's due in October). Let's hope she doesn't come early, because momma's NOT ready!

This has been a really good pregnancy and she's been a good baby--I can only hope this is a reflection of how she will be as a teenager. ;)

I do have to say, over the past couple of months as I have been dealing with an ever expanding belly, occasional acne breakouts and trying my best to keep those hormones in check, I have found some favorite finds I REALLY love and other items that left me wondering, "Why did I fall for that?"

I want to share a few of my favorite finds for those of you with expanding bellies. I'd love to hear what has helped you through your pregnancy too!

As some of you know, I try to eat and use a lot of simple foods and products with common ingredients that are easy to pronounce. I write a lot of natural health related stories (including pregnancy tips) on Heather's Natural Health.

#1.) Acupuncture

Yes, I was skeptical at first, but I have to say acupuncture has stood the test of time (some 3,000 years) and had to contribute to the fact that I felt really great throughout this pregnancy. No morning sickness, swollen ankles or severe fatigue even though I work until midnight. Check to see if your insurance will cover a portion of it. Medical doctor, Dr. Xiao Zhang says it can also help to get a few treatments at the end of your pregnancy for a smoother labor and delivery. Click here to find a licensed acupuncturist.

Click here to watch my interview with her

#2.) Good quality prenatal

I spent years as an investigative/consumer reporter and learned that vitamins and supplements are not regulated. I try to pick brands that have gone through independent testing at Consumer Labs. My stomach can't tolerate a lot of vitamins/supplements so when I first learned I was pregnant, I took a whole foods based prenatal vitamin.

I liked Vitamin Code raw because it was easy on my stomach and had 1,4000 IU of vitamin D (something emerging research shows we need. Click here to learn more about why you should have your vitamin D levels checked. It's an interview with holistic pediatrician, Dr. David Berger).

After a month or so, I switched to Pregnancy Plus multivitamin created by natural health minded OBGYN/Dr. Amos Grunebaum. Consumer Labs rated it as one of its best brands, plus it has 222mcg of iodine which I needed.

#3.) Fish oil

Talk to your doctor about adding this to your vitamins. Pregnant or not, I always take fish oil for anti-inflammatory properties and my little girl's brain development.

#4) Fruitastic!

Being pregnant during the wonderful summer heat in Florida can be tough, but at least we get to enjoy a bunch of perfectly ripe fruit! Every week, I always made sure we were stocked up because if I didn't, this former junk food junkie might stuff her face with a cupcake!

#5) Acne breakout blaster

Yes, it is wonderful to live out my entire pregnancy on HD TV, especially those hormonal moments when momma has a good looking growth on her chin! I don't like to put harsh chemicals on my face but I did find that the Clarisonic cleanser made a DRAMATIC difference! I like to use Eminence products because they are organic and really work to balance my skin so I can keep breakouts at bay.

#6) Lube it all up

My skin is tight after I use the Clarisonic, I need to moisturize. I really like Kae, a simple oil made from Argon oil. It doesn't cause me to breakout. Don't forget to lube up that belly! Kae makes a body oil which is also nice. I put it on at night because it was too hard to wear it at work... greasy clothing during the day just doesn't make a pregnant gal feel good!

#7.) Smell naturally good

As much as I would like to go o' naturale, you can't fault a girl for wanting to smell fresh and fruity. Many perfumes are loaded with chemicals. I like a more natural option made with essential oils. I really love Pacifica Hawaiian Ruby Guava. I buy it at Whole Foods.

#8. ) Comfortable heels

I ditched the designer shoes and opted for whatever made my piggies feel comfortable. The reality is I can only wear flip-flops to certain places. Now, before you get mad at me, (pregnant women are NOT supposed to wear heels) there are a few occasions where I have to dress up. I was surprised to see that Ann Taylor has the MOST COMFORTABLE shoes I've ever worn! (They have a foam cushion bottom and a wider fit--promise you'll feel like you are wearing flats or flip-flops!).

#9) Stylish professional clothing

If only I could wear moo-moos everyday... ;) I was surprised how quickly I could NOT squeeze into ANYTHING in my closet! It's hard to think you have to buy a whole new wardrobe (but HD forced me to make some smart buys. Yes, people really will email me if I wear the same outfit over and over).

I wish I had discovered Isabella Oliver Maternity Clothing at the start of my pregnancy! You buy your pre-pregnancy size so you can wear it again! The stretchy jersey is so comfortable and comes in many stylish designs. i love the wrap tops and fitted dresses. Yes, you can also find a sexy dress for a special occasion even at 8 months prego!

I also found some great dresses from Annee Matthews maternity. I love the fitted Vanna dress! I know I can wear it after baby too. I bought a few more casual dresses too because the colors are bright and easy to wear (like sliding into a stylish moo-moo-shhhhhh!)

#10) Fast workouts

I wish I had time to exercise everyday! (I would probably come up with an excuse anyway... you know, I have to clean out the garage first). Winsor Pilates 20 minute workout tape is always my back-up just so I can feel like I am doing SOMETHING! It's not specifically designed for pregnant women so I avoided the stomach exercise portion.

Ok moms, now I want to hear about some of your favorite finds pre-baby and after baby.

You can read all of my natural health related BABY WEEK stories on Heather's Natural Health.

Shoot me an email: heather@10connects.com

HEATHER'S BABY BLOG: Taking your own maternity photos

2010-09-16T21:43:00.001-07:00

Maternity photos can be lifelong keepsakes. We asked one of the Tampa Bay area's best photographers, Carmen Wilson, to share some of her top tips to help you take your own photos at home.

Photo Gallery: Click here to see maternity photos

Camera and Lighting tips:

Do not use a flash. Flash will take away the natural glow. Shoot in a low light situation; such as sunset or sunrise. Experiment with your camera by turning off the flash and setting your ISO to a higher setting such as 400.

Location:

Pregnancy does not need anything to take away the simplicity of the belly. Avoid background items such as blinds, a couch, kitchen cabinets, etc....Take the images outside under a tree or a plain background.

Clothing:

Focus on the belly and don't distract with busy patterns of clothing. Keep it simple to allow the story to be captured beautifully.

Wear a shirt such as a tight tank top that exposes the natural curves of the belly or wear a tie in the front shirt to totally expose the belly.

Pose tips:

A pregnant mother looks beautiful embracing her bare belly with her hands. Have dad or her children place their hands on the belly too.

Experiment with different angles such as standing, sitting on the edge of a seat, or laying down on a blanket.

Angles:

Fill your frame! Oh, this is the biggest mistake I see in candid shots. They are too far. Get close to pregnant mama.

When is the best time to take maternity photos? How many weeks?

When taking maternity photos your goal is to have a belly close to the size of a basketball. Typically, between your 7-8 months of pregnancy. You want to look pregnant....there shouldn't be any questions whether you are or not. So, in other words if you are feeling "big" you might not be as big as you think. ;)

What seems to look best in photos?

It all depends on what look you would like. There are several looks that my clients request. Here are a few:

A long, soft, flowy dress for a timeless image with simple accessories. Accessories are of utmost importance because while mommy is embracing her belly her ring or bracelet can be a main focus.

For a casual look, simply jeans and a tank top. Maybe a personal item that is really special to you such as those special booties that your mom made for the baby or a bracelet for mom with the baby's name engraved.

Bringing sexy back is one of my favorite looks...I believe that lots of women have that " I am fat " thinking going on during pregnancy, but the reality is they are glowing and absolutely beautiful. A gorgeous laced pushup bra accompanied by cute boy shorts or panties make mama feel sexy and beautiful again. For the grand finale daddy is a great prop to bring emotion into the images. His job is to love on her and embrace that sweet belly.

Some women are self conscious of their pregnant bodies, but why do you think they should still have maternity photos taken as a keepsake?

Pregnant women are glowing, and they have great beauty within their new shapes. They just don't often see it.....If we take the time to hire a photographer to capture our wedding day so we don't miss anything because life will brush those memories away....wouldn't you want to remember the next greatest moment in your life? Wouldn't you want to remember how your eyes twinkled when you felt that little person in your tummy ? Or the way your husband/partner looked at you as he touched your belly? Sometimes, it's not even about how we look but how we capture an emotion between two people that love each other. A maternity shoot preserves those moments, that beauty, and that time. I would do anything to go back in time to capture any of my pregnancies. It is often that I tear up during a presentation because I remember that I did not capture those moments in my life.

Share three of your favorite maternity photos and tell us why you like them.

I would have to say that the shoots that I favor are the ones where clients allow me full artistic freedom. It is often we talk on the phone and share a vision together. We discuss a plan of what they will be wearing and bringing to the studio. Location is also discussed and that makes it even more fun for me. Planning allows for a perfect shoot.

Now, if I must choose some favorites... (LOL)

The mommy by the Window in the long, flowy, ivory dress with her pup. I'll never forget this shoot. She rolled in with bags full of clothing, literally every shoe in her closet and almost all of her jewelry. I had so many options. It was fabulous. I choose the long dress because I knew it would capture her gorgeous shape and length. Then we had Jack; the cutest dog ever peeking out of the window. It really was a breathless moment for me...I knew I had to complete the story when the baby arrived.

Belly in the water: This shoot was literally a few days before the baby was born. What I love about this image is the confidence mommy had at FULL term. She embraced that pregnancy shape I was talking about previously. This was a round perfect basketball at it's best. I had my camera in a ziploc bag and was completely in the water from waste up. It allowed me to capture the roundness of the belly while capturing the water drops on her body. I love this image.

Sexy back! Mommy in her bra and panties. I just adore these photos. When a client relaxes in front of the camera it is evident. She was able to just let go of any insecurities and allow me to capture her smile and gorgeous body. Look at her belly; it is a full size belly which makes perfect pregnancy images.

Any tips to hire someone to take maternity photos?

A photographer that specializes in motherhood photography. Choosing the right angles and lighting is so important during a pregnancy shoot. We want mom to be photographed from her best angles and that only comes with years of experience. Look at their portfolio on line and in person.
Interview any potential photographers. Making sure you feel comfortable in their presence; you will be building a long term relationship with them.

The Quality of their Work: Are prints printed at a professional lab with archival quality? Is there a 100% customer satisfaction guaranteed?

There has been many magical moments in my life, but I remember two in particular. Late at night a sweet man whispering into my belly " I love you little girl" and then

the day when a nurse handed me my sweet baby girl and I looked at my husband and whispered in his ear "when are we going to have another baby".

Now, fourteen years later I remember that on those days I fell in love with him all over again. A pregnancy brings us closer together, babies complete us, babies make mommy and daddy fall in love again. Why wouldn't we want to capture one of the greatest days in our lives?

2010-09-16T21:42:00.000-07:00

t's not easy finding time or the energy to exercise when you're pregnant.

So we asked Amy Burton to show us 5 easy exercises you can do at home throughout your pregnancy. Amy is an (ACE) certified Personal Trainer with additional training in pre and post-natal fitness. Watch the 5 stretches and exercises she recommends and read her interview below.

How can exercise help a woman throughout her pregnancy?

Exercise throughout pregnancy has many benefits:

- Helps keep weight gain within the recommended limits

- Relieves stress

- Lowers incidence of pregnancy induced hypertension(high blood pressure)& gestational diabetes

- Prepares your body to handle the physical demands of labor

So many pregnant women don't have a lot of time to devote to exercise. What are some easy things we can do every day or 3 times a week?

Many people think they need at least an hour or more to exercise (get ready, travel to the gym etc...) but they don't have that much time so instead they skip it. Best overall thing pregnant women can do is to change their mindset to shorter exercise sessions a few times a day. It all adds up to helping Mom-To-Be stay fit. Example: Wake up and do 10 minutes of slow stretching. Take a 15 minute brisk walk during lunch or right when you get home from work. When you are relaxing watching TV in evening, mix in another 15 minutes of exercises like the cat stretch, wall squats, and stretches that help ease back pain. This adds up to a 40 minute workout!

Sometimes pregnant women are too tired to exercise. Help motivate us!

When you are pregnant, tired, and uncomfortable carrying around extra weight, exercise can seem overwhelming. Enlist your spouse and friends to help keep you active when you are tired by going for a walk together, dancing around the house, or playing in a swimming pool. Getting in a pool(especially with the Florida heat) is one of the best places to feel lighter and reduce stress of carrying a baby on the body. Not only does a pregnant woman feel more comfortable but exercising in the water provides 12x the resistance of air so simple walking back and forth or standard aerobic moves gives you a great workout. Hand weights are another easy way to get a quick and effective workout. Keep 3-5-8 lb weights by the TV and stand up at commercials to do a set of bicep curls!

What are some simple exercises we can do in the weeks before birth?

The simplest and most universal exercise anyone can do is walk but this is a time when stretching andcore(primarily the stomach/back)strengthening exercises are key. Many of the exercises shown in the news story are great for women getting closer to giving birth. Sitting in a chair and leaning forward, head down between your legs helps stretch lower back. Knees on the floor, arms crossed on the edge of the chair stretch tight chest and arm muscles. On your hands and knees, round your back up like a cat by tightening your abdominal muscles and hold(helps strengthen your stomach muscles like a sit up!) Leaning up against a wall with your feet about 1 ½ feet away from the wall, slide down into a squat position then try to flatten the small of your back into the wall by tightening your abdominal muscles. These are simple exercises although they may be confusing for a woman unfamiliar with them to understand just by reading these short descriptions.

Can you share some simple ideas to help us get back into shape after baby?

Start kegel exercises right away and plan on walking a lot. Get your baby used to being outdoors in a stroller and walk. One of my favorite things a new Mom can do with their baby to help get back in shape is march around your house carrying your baby! Turn on some music and keep moving by marching, doing side steps, slight squats, and other low impact movements. By holding your baby in different positions, you are working your arm muscles and the added weight of your baby makes these simple movements harder. Moms will be amazed at how much simple marching works abdominal muscles, legs, and provides a good aerobic workout. Marching around your house to 3-4 songs typically ads up to about 15 minutes of exercise and your baby will enjoy the time with you and the excitement of seeing different things around the house!

Why was it important for you to create a video for moms?

I wanted to give Moms a way to enjoy spending quality time with their children and fit a workout into their busy day. New Moms have a hard time trying to juggle everything and operate on little sleep. The exercise series I created offers 3 short workouts for Moms to choose from and No equipment needed. The DVD, Back in Shape with Baby, uses graphic animation and other techniques to keep babies stimulated throughout each workout. The Exercise With Mommy video series was created to make exercising convenient, affordable, and include children so they can begin learning good fitness habits at an early age.

You can find more information about the Exercise With Mommy videos at www.exercisewithmommy.comor arrange personal training with Amy Burton at www.exercisewithamy.com

Read more natural health stories on Heather's Natural Health.

HEATHER'S BABY BLOG: My favorite holistic pediatrician offers advice on flexible vaccination schedules and more...

2010-09-16T21:40:00.000-07:00

Holistic Pediatrician Dr. David Berger offers nutritional advice for pregnant and breastfeeding moms as well as recommendations for Vitamin D and vaccines.

He says pregnant women should meet with pediatricians BEFORE they give birth to make the transition much easier.

Click on the video above to hear what he has to say about newborn screening, vaccinations during the first year and advice for new parents.

We also asked Dr. Berger a few additional questions:

What nutritional advice do you have for pregnant or breastfeeding moms?

To keep blood sugar levels even, protein should be eaten each time carbohydrates are eaten. There's an increased need for calcium. They should be consuming 120% of the recommended daily allowance on the packaged labels since they are feeding for two.

Avoiding high fructose corn syrup and additives. Try eating as organic as possible.

Tell us why pregnant women should have their Vitamin D level checked?

Almost 90% of pregnant moms and babies are Vitamin D deficient if they are not taking Vitamin D supplements. It really can not be obtained from diet in adequate amounts. It can be obtained through the sun but there are skin cancer risks. I recommend all pregnant and breastfeeding moms get their 25 hydroxy Vitamin D level checked and make sure it is between 50 and 100 ng per ml. It usually takes 1000 units of Vitamin D3 to increase the level by 10 points. Then repeat the test three months later. Vitamin D3 supplements are available over the counter. Do not be confused with Vitamin D2.

What vaccination advice do you have for new parents?

I would recommend learn both the vaccine preventable diseases so they have a better understanding of why vaccines are given. They should look at multiple sources of information so they can make an educated decision on how to proceed. There is no mandate. Vaccines do not have to be given at checkups. Although some pediatricians are more willing to be flexible than others. Parents should also consider what types of exposure that their child could potentially have. For instance, a child in daycare, at two months of age, may have different exposure than a child who stays at home with mom. Ultimately, a family should do what they feel is right for them.

You can contact Dr. David Berger at http://www.wholisticpeds.com/

You can find more Baby Week related stories and discussion on MomsLikeMe.com.

HEATHER'S BABY BLOG: What the heck is a doula?

2010-09-14T22:04:00.001-07:00

Some women in the Tampa Bay area are bringing a doula into the delivery room to help ease labor and delivery fears, and increase their chances of having a vaginal birth.

Studies show having a doula's support can lower c-section rates, the length of labor and the need for an epidural.

C-sections are the most common surgery in the United States. In fact, one out of every three women has one. A new study suggests women whose labor is induced are twice as likely to have one.

The c-section rate in the United States has shot up from five percent in the 1970's to 32 percent today, which is higher than most industrialized countries. Here in the Tampa Bay area, the c-section rate is even higher, around 38 percent.

There are many reasons that contribute to the high rate, including bigger babies, multiple births, older mothers, medical malpractice concerns and the convenience of scheduling a due date. It can also be a life-saving necessity.

Three and a half years ago, St. Petersburg mother Beth Abernethy had a c-section to deliver her daughter, Ella. The second time around with her son, Colton, she wanted to have a more natural birth. With the support of her doctor and doula, Jane Parker, she had a dramatically different experience.

Beth says, "It made all the difference in the world, to be honest with you. From soothing voices, to rubbing my back, to position changes. My birth with Colton, I was present the entire time. It was a quick birth. I was very fortunate. It was about three and a half hours. It gave me the opportunity that I was really seeking. I wanted to be present at his birth."

Women have been comforting and coaching other women through childbirth for centuries. Doula is a Greek word that dates back some 3,000 years and basically means "mothering the mother."

Beth's husband, David, says having that constant companion eased their anxiety. "The nurses are in and out of the room. It's not like they're standing at your bed the entire time, but the doula is always there. You have that constant attention and you're able to ask questions for yourself and your wife and she's asking a lot of things. So, it's absolutely an invaluable resource."

Doula Jane Parker is a former labor and delivery nurse. She has coached hundreds of parents through the process.

"We can breathe through contractions, use different positioning. If you don't know any better, you would stay in the hospital bed. I use massage, aromatherapy, music, things that can distract. I try to create an environment that is like a cocoon."

You can learn about doulas, midwives and more by checking out the Tampa Bay Birth Network.

Doula Jane Parker answers additional questions:

Why did you become a doula?

Throughout my career as a labor and delivery nurse, I enjoyed and highly valued being able to provide continuous emotional and social support to women as I cared for them in labor. As a doula, I am able to provide this holistic approach to women and their families to help them have a safe and satisfying birth experience.

How can a doula help before, during and even after birth?

A doula meets with the mother and her partner before birth to assist them in formulating and refining a vision for their birth. During birth, the doula is a quiet, continuous, knowledgeable presence who supports them in implementing and further refining their wishes. After birth, the doula may assist in the bonding process, help with breast feeding and review the narrative of this key life experience.

Is a doula recommended along with an OBGYN? What about with a midwife?

Yes! The doula can be a valued member of the birth "team", providing non-medical assistance through comfort measures, emotional support advocacy, continued information about choices and what is happening.

What can a family expect during birth?

A doula is a consistent presence during labor, birth and the immediate postpartum period. She assists with breathing and relaxation techniques, position changes for comfort and to facilitate labor and birth. The doula also supports the family in supporting mom. She will assist in implementing the vision of this family's birth.

What are some of the choices a doula can help parents decide?

One of the most important roles of the doula is to help parents understand their choices within the scope of sound medical and nursing care. Parents, not the doula, are always the decision makers. The "when" and "what" of pain medication, other choices for pain management, positions for laboring/birth, Kangaroo care, breast or bottle feeding are just a few of the choices parents may want to consider.

How do you find a qualified doula? What are the best credentials to look for?

Look for a doula who has received training and certification through a professional organization. Two organizations which train/educate/certify doulas, and with which I am most familiar, are the International Childbirth Education Association (www.icea.org) and Doulas of North America (www.dona.org ). Ask your perspective doula about the number of births she has attended, her availability to you, back-up coverage for emergencies, and if you can speak to families for whom she has provided care. Meet with her in person to determine if you are compatible!

What is the typical cost?

Fees for services range from $200 - $1,000.

Anything else you want to add?

Share some special moments you've experienced with families. The overwhelming delight of a mom exclaiming, "I did it! I birthed my son, my way!" Moments after he was born. A dad, who was unsure he could be at the birth, joyful tears streaming down his face, cutting the umbilical cord of his newborn daughter. Every family deserves a doula to help them have the most satisfying birth experience possible.

Jane Parker, BAN, RN, ICD

HEATHER'S BABY BLOG: Natural way to relieve pregnancy side effects

2010-09-14T21:45:00.000-07:00

It has stood the test of time for some 3,000 years. Some Bay Area pregnant women are turning to acupuncture to ease morning sickness, fatigue and other side effects associated with pregnancy.

As part of Baby Week on 10 News, anchor Heather Van Nest (who is weeks away from giving birth) talked about the benefits of acupuncture with Tampa medical doctor and licensed acupuncturist, Dr. Xio Zhang with Tampa Bay Acupuncture Clinic.

You can watch the interview on the top right side of the page.

Dr. Zhang explained how acupuncture helps improve circulation, balance hormones and ease nausea. Dr. Zhang says it can help women get pregnant, stay pregnant (avoid miscarriage) and treat pregnancy related complications including morning sickness, back pain and headaches.

Dr. Zhang says:

-Acupuncture helps restore the natural balance of hormones and improve blood flow to the ovaries and uterus. This helps with fertility and pregnancy.

-Acupuncture theory is based on the fact that the body contains energy (bioenergy). Licensed acupuncturists can manipulate that energy by stimulating various points on the body.

-It takes energy to have morning sickness. Nausea is a symptom of imbalance of energy flow in the GI tract. The GI tract usually flows downward while nausea flows upward. Acupuncture restores normal flow.

-Acupuncture can be helpful managing labor pain and can encourage labor if a baby is past due.

Click here to see how acupuncture has helped Heather's pregnancy and also learn more about how to find a qualified, licensed acupuncturist.

HEATHER'S BABY BLOG: Does HypnoBirthing REALLY work?

2010-09-13T22:23:00.000-07:00

Forget swinging pendulums or trances, the HypnoBirthing technique taps into focused concentration and relaxation.

Add soft music, low lights and positive imagery and HypnoBirthing instructors say you have the tools needed to achieve a "shorter, smoother and easier natural birth in peaceful relaxation as nature intended."

We watched half a dozen moms give birth using this technique without any medications or appearance of pain.

Dr. Geraldine Williams from Miami gave birth to her first child using HypnoBirthing deep breathing exercises. We see her smile and text right before giving birth!

"I am in labor and delivery room 3. I have a paper thin cervix. I am 8 centimeters dilated. and the babies head is coming down," says Dr. Williams during delivery.

YouTube is also loaded with videos of moms giving birth in a deep state of relaxation while listening to peaceful CD's.

Bay area mother, Amber Patricio, says HypnoBirthing exercises made her second birth a breeze at Tampa General Hospital. She says it cut her labor time in half and created an incredible natural bonding moment with her husband and daughter, Novella.

"I will say there are moments of intensity... more intense tightness than others, but I can't ever say I was in pain. I never doubted myself or thought, 'I can't do this. This is hurting.' I felt tightness."

"You didn't scream or insist on an epidural?" we asked.

"No way... nothing!"

Amber says the classes helped her build confidence, release fear and anxiety she had from her first birth and have an incredible life experience.

Denby Beauchamp became a certified HypnoBirthing instructor after she used the techniques she now teaches. She says it allowed her to have a successful VBAC with her second child.

Mothers don't pant or learn to push in the 12 hours worth of classes ($250 total). The emphasis is on learning three slow, deep breathing exercises to keep the muscles from tensing up and force the body to relax.

Beauchamp says,"If you've ever been afraid of anything, your muscles get tight and tense and constricted.You carry it in your neck and back and if that occurs during labor, your birthing muscles also become tight and constricted and that produces pain after a period of time."

Parents do have homework. They are asked to listen to the guided imagery CDs nightly, read a HypnoBirthing book, practice light massage and keep a positive perspective.

They say American women need to do what other cultures have been experiencing for centuries - relax, stay calm and trust your body to follow nature's way of birthing.

Click here to watch 10 News HypnoBirthing video story

You can listen to two samples from HypnoBirthing CD below.

Click here for Birthing Affirmations

Click here for Rainbow Relaxation

For a more in-depth interview with Denby Beauchamp, read below.

Denby learned about HypnoBirthing® just two weeks before her first child was born. She was so impressed with her experience, that she knew she had to let other women know, "There's a better way to birth our babies!"

Now, she has been teaching HypnoBirthing® for over six years. She is extraordinarily passionate about empowering her moms by helping them realize that this is "their" body, "their" baby and "their" experience. She is committed to helping women become aware of their options, so they can make informed decisions for themselves and their babies, instead of walking away from their births with a heap of regrets.

-Why is it called HypnoBirthing?

HypnoBirthing® teaches women how to utilize self-hypnosis techniques in childbirth to relax and learn to trust their bodies and nature's way of birthing.

I think it's important to allay any fears people might have with regards to using this form of "hypnosis." In HypnoBirthing®, there is no hocus-pocus. And, I can assure you that I do not swing a pocket watch or tell my couples to "look deeply into my eyes" or suggest that "you're getting sleeeeepy." In fact, hypnosis is commonly used therapeutically in many areas of medicine, dental anesthesia and personal therapy sessions.

Despite misconceptions and misinformation, you are definitely not unconscious during self-hypnosis. The HypnoBirthing® mother is deeply relaxed and in a daydream-like state, but she is also an active participant in the labor process. Though she is deeply relaxed, she is totally aware and may return to a conversant state or choose to become mobile whenever she desires. HypnoBirthing® mothers often find that they experience time distortion and are not distracted by other people or their birthing environment, while they focus on their birthing and their baby.

-What is the history behind it?

The concept of HypnoBirthing^® is not new, but rather a "rebirth" of the philosophy of birthing as it existed thousands of years ago and as it was recaptured in the work of Dr. Grantly Dick-Read, an English obstetrician, who, in the 1920s, was one of the first to forward the concept of natural birthing. The method teaches you that, in the absence of fear and tension, or special medical circumstances, severe pain does not have to be an accompaniment of labor.

Marie Mongan incorporated the theories of Dr. Jonathan Dye of Buffalo, New York and Grantly Dick-Read of the UK, two pioneers in natural childbirth. Two of her birthings were entirely free of anesthesia at a time when it was unheard of. She later went on to develop what we now know as HypnoBirthing®, The Mongan Method.

-How did HypnoBirthing help you through your labors?

I had always planned to birth my babies naturally, and I remained confident in that choice right up until I took my hospital childbirth preparation class. I honestly wasn't afraid of giving birth until I walked out of that class!! I consider myself blessed to have found HypnoBirthing® just two weeks before my first child was to be born. The fear release session allowed me to release the fears I had accumulated from the hospital class and regain my faith in myself, my body and nature's way of birthing. The breathing and relaxation techniques allowed me to tune into my baby and my body and tune out other distractions. I remember repeating, "I relax so my baby can relax" over and over in my mind. It reminded me to keep my body completely loose and limp and to breathe with my body not only for my sake, but for my baby's sake as well! Instantly, I felt only tightening and pressure-like sensations. I kept waiting for something more intense. In fact, there were times I didn't believe I was in "active" labor...it just seemed too easy! There was a moment where I shifted my focus elsewhere and instantly felt my toes curl up, and it got very intense. As soon as I relaxed my body and resumed my breathing, like a light switch being flipped, I went right back to feeling just tightening and pressure! That was my "A-ha moment" where I knew I had to learn how to share HypnoBirthing® with other women.

-What is the main philosophy?

The method teaches you that, in the absence of fear and tension, or special medical circumstances, severe pain does not have to be an accompaniment of labor. You will gain an understanding of how the birthing muscles work in perfect harmony--as they were designed to--when your body is sufficiently relaxed and you trust birth. You will learn how to achieve this kind of relaxation, free of the resistance that fear creates, and you will learn to use your natural birthing instincts for a calm, serene and comfortable birth.

All mammal mothers are drawn into a deep amnesiac condition created by the neuropeptides in the brain and pituitary gland called endorphins. Marie Mongan recognized the idea that the brain could control the birthing process when she was a child, watching a stray cat in the midst of labor. "A dog came into the yard and the cat's labor shut down," said Mongan. "She took the two babies and ran away and then took the others and ran away. Then she had two more."

(I've attached the following link if people would like to read more on this topic:http://www.drmomma.org/2008/07/animal-vs-human-birth.html)

We encourage expectant mothers to become educated about the choices they have to make and to protect the birth experience for themselves and their babies. We are not opposed to intervention, but unnecessary intervention. We don't believe in rushing a birth unless medically necessary. In fact, if you consider nature's way, you realize that we would never dream of interfering with the birth of a baby chick. They instinctively peck their way out of the egg when the time is right. The same goes with the metamorphosis of a caterpillar becoming a beautiful butterfly. We wouldn't dare interfere with that delicate process of transformation, and yet it occurs in human births all the time. We need to become much more conscientious of our choices and recognize the impact they have on how our babies are birthed into the world. In HypnoBirthing®, women learn to trust their instincts and their bodies to know how to bring their babies into the world in the calm and gentle way that Nature intended.

-What makes it different from other birthing classes?

Other childbirth methods teach couples how to "cope" with the pain in labor. In HypnoBirthing®, we don't believe that pain is a necessary accompaniment to labor if the mother is properly prepared and relaxed. We address the true source of what causes pain in labor, which is ultimately fear. If a person is feeling fearful their body tenses and tightens, including the uterus, after a period of time that tension results in pain. This is known as the Fear-Tension-Pain Syndrome. We utilize self-hypnosis, or deep relaxation with a purpose, along with guided imagery and visualizations to release those fears and allow mothers to birth with calm and confidence.

And, rather than exhausting, shallow breathing and the distraction techniques of typical "prepared childbirth" programs, HypnoBirthing® parents learn deep abdominal breathing and total relaxation, enabling the laboring mother to work in harmony with her body and her baby. This allows her to achieve a shorter and more comfortable labor for herself and baby. And, when it comes time for birthing, we don't believe in forcefully pushing the baby out. We actually teach women to work with and follow the lead of their body to breathe the baby down and out slowly and easily.

-Explain how you replace birthing fears with positive outcomes and why you don't use words like contractions and pain?

From the time we are little girls, many of us have been inundated with the messages that giving birth is long, grueling and agonizing, and so we become fearful and learn to dread the experience. As a result of this, haven't we just created a self-fulfilling continuum? We experience pain in childbirth, in part, because we've come to expect it as a necessary accompaniment to birth!

In HypnoBirthing®, couples are encouraged to surround themselves with positive people and messages, to create a positive view of childbirth and the expectation that their birthing will be the beautiful, peaceful experience they've planned. Our Fear Release Sessions are integral to this process, as they allow each person to address their fears and then release them. As previously discussed, fear in labor can create tension and pain. That same fear and anxiety can also create adrenaline production in the body, causing the labor to become dysfunctional, a common reason for Cesarean Section surgery. Releasing fear helps couples rebuild their confidence in themselves and letting nature lead the way.

We also recognize that concepts that we are exposed to repeatedly have a way of conditioning our thoughts over time. The association of pain with childbirth is just one example of a universally held conditioning. Words and suggestions can trigger physiological responses within the body....some will keep your mind calm, while others may trigger stress or fear. I know the first time I heard the term "bloody show" in my hospital childbirth preparation class my face scrunched up and I thought, "I don't even want to know what that is." Because it certainly didn't sound good. In HypnoBirthing®, we recognize that this physiological response can cause tension in the body, such as my scrunched face and resistance to hearing more about this "bloody show." So, we've modified the language to have a softer, gentler response within the body. For instance, instead of "bloody show", we call it "birth show." And, we refer to the "mucous plug" as the "uterine seal." Much easier on the ears, isn't it? And, of course, everyone knows "contractions" hurt, so there's a built-in expectation with that concept, so we refer to them as "surges." That term has a much more fluid, more rhythmic flow to it, just as the birthing muscles draw up and back in a rhythmic fashion. We truly recognize the importance of the mind-body-spirit connection and incorporate it in all aspects of the childbirth experience.

-What do you say to moms who can't imagine being focused enough to give birth without any pain medication?

As with anything new to us, it takes an understanding of what we want to accomplish and knowing how we're going to accomplish it and then making a commitment to practice it in order to master it. I suggest that couples discover what helps them relax. Once they know what they like (i.e., relaxing on a bed or couch, dim lights, soft music, pillows placed just so, and so on), they should recreate that experience each and every time they practice their breathing and relaxation. The mind-body connection will soon recognize what comes next, allowing relaxation to come much more quickly and easily and allow you to relax more deeply in a shorter period of time. Before long, it will become second nature and you'll just employ the same techniques you've practiced at home wherever you'll be birthing. And, as with anything, you get out of it what you're willing to put into it. The rewards of having a calm, gentle and relaxed childbirth are well worth the investment you'll make!

Here are some of the advantages to using the HypnoBirthing® method:

Removes the fear associated with childbirth
Reduces the need for chemical painkillers
Eliminates the fatigue associated with childbirth
Reduces the first stage of labor by several hours
Promotes the special bonding between mother and child as well as birthing partner
Makes the birthing process a beautiful experience as nature intended
More rapid post-natal recovery

-How can HypnoBirthing help moms who end up with c-sections or epidurals?

First of all, only 16 percent of HypnoBirthers undergo c-sections, compared to the national average of 33 percent. The techniques you will learn in your HypnoBirthing classes will help you to learn relaxation skills that will be useful to both you and your baby, regardless of your birth experience. In the event that medical intervention of any sort is needed, you will find yourself better able to remain calm and in control. Mothers who have needed scheduled cesareans for medical reasons report that they were totally relaxed before, during and after the procedure. Many report that they needed little or no medication following the birth, and they were able to return to normal functioning in a very short period of time.

For more information on how HypnoBirthing® can help mothers who must have a cesarean section go to:http://hypnobirthing.com/faq1.htm

-How is a typical HypnoBirthing delivery different from most in the hospital?

At this time, about 72 percent of U.S. HypnoBirthing® mothers birth naturally, without medication. We encourage our mothers to consider their childbirth options and identify their birth preferences. So many times, mothers come into the hospital and are immediately put into bed, given an IV, hooked up to a blood pressure cuff and are soon strapped up to the electronic fetal monitor, offered an epidural or other medication to manage their "pain." Then, they're pretty much expected to stay there until birthing...oftentimes without being offered any other alternatives.

Many of our mothers choose to dim the lights, turn on soft, relaxing music, use aromatherapy and opt to change positions frequently. They choose intermittent electronic fetal monitoring vs. continuous monitoring so they have freedom to move about. They enjoy the benefits of light touch massage, slow dancing and gentle words of encouragement from their birthing companions. They may choose to use a birthing ball or to walk around, sit in a rocking chair or rest in a shower or tub if it's available. They often choose a birthing position that will least likely require an episiotomy, like a leap frog position or the use of a birth stool, as opposed to lying prone without the benefits of gravity. They may also request that hospital staff refrain from mentioning pain, hurt or the offer of medications. And, HypnoBirthing® mothers also opt for mother-directed breathing down instead of being directed or "coached" to "push, push, push." Our mothers breathe their babies down, gently and easily, by following the lead of their bodies without any forced or rushed pushing.

HypnoBirthing® mothers learn to tune into their babies and their bodies, so they do not have to rely on machines or other people to tell them what they need or when they need it. This has proven to be very effective and much more rewarding for mothers. Our couples also learn the importance of having respectful dialogue with their care providers to ensure they have the best birth possible. We want everyone to be in sync. I suggest my couples ask their care providers to explain the need for any medical procedure and that couples grant their permission before any action is taken. If they are uncomfortable or unclear about anything, they are encouraged to continue asking questions until they are satisfied they're making the best decision based on the situation. I never want one of my couples to walk away saying things like, "I wish I had known this..." or "No one told us that..." or "Next time..." This is one of the greatest experiences of our lifetime, we really need to protect it and be conscious about it.

-How can the classes and CDs help?

The HypnoBirthing® course includes a packet filled with lots of great information to build confidence in your birth choice. You also receive the text book, HypnoBirthing®- The Mongan Method and 2 CDs that are designed to help teach your mind and body to drift deeply and easily into the kind of relaxation you will call upon during your birthing. The affirmations are also powerful in reminding us that our bodies are designed perfectly to birth our babies (barring any special circumstances), and that there is nothing flawed or broken about our bodies. We are very visual beings, so we utilize a lot of guided imagery and visualizations to make it easier for our minds to assimilate the information provided.

Taking HypnoBirthing® with a Certified HypnoBirthing® Practitioner offers so many advantages. For instance, you can read about a breathing technique in a book, but having someone who has actually utilized the techniques successfully, demonstrate and guide you through them can ensure you are effective in your childbirth experience. Viewing our DVD with several moms using the HypnoBirthing® technique, also allows you to see for yourself just how calm and gentle the birth experience can truly be. And, having the experience of the Fear Release Session is one of the most powerful components of HypnoBirthing that really sets couples up for great success in their birth experience.

Couples also learn the value of preparing their "Birth Preferences", as well as the benefits of light touch massage and important stretching exercises to help prepare their body for birthing. Another great benefit is that those wonderful breathing and relaxation techniques that work so beautifully in preparing for and birthing your baby, are also valuable skills you can use in your everyday life.

-When should couples start taking classes? How long do they last/cost?

It is never too early, nor too late, to take the course. When you take it early on, you have the rest of your pregnancy to enjoy the deepened awareness of your body's wonderful changes, and you have some great relaxation techniques to help deal with any discomforts of pregnancy. Another advantage to taking it earlier is having more time to practice what you've learned.

If you feel you need a refresher before your big day, I do offer the opportunity for you to sit in on future classes, or I may meet with you privately for a refresher session.

I offer four three-hour sessions in small group or private settings. The small group class is $250. Private classes are also available for an additional fee.

To learn more about Denby Beauchamp and the HypnoBirthing classes she offers in Tampa Bay, visit Happiestbirth.com.

An easy, natural way to give birth without any medication?

2010-09-13T15:44:00.000-07:00

It's BABY WEEK on 10 News!

All this week, we're going to help new moms-to-be and women who want to get pregnant, get ready for baby!

Many women have a lot of fear and anxiety when they think about the big, "birthday."

I can definitely relate!

I am just weeks away from giving birth to our first baby (a girl due in October).

Not only do I look like a snake that swallowed a watermelon, but like any new mom, I wonder what will happen during labor and delivery at Baby Place at All Children's.

I hope these stories will help answer a lot of your questions and put your mind at ease.

Check out Heather's Natural Health

Here's a look at our BABY WEEK schedule:

MONDAY:

11:00 PM-Hypnobirthing (This birthing class promises an EASY, comfortable, drug-free birth. Is it too good to be true?)

TUESDAY:

12PM-Top labor tips from Nurse Midwife

5:30 PM-Acupuncture to ease pregnancy side effects and naturally encourage labor. (Medical doctor and licensed acupunturist, Dr. Xio Zhang talks about how acupuncture can help ease morning sickness, fatigue and hormonal issues. She says it can also naturally encourage labor.

11:00 PM-How a doula can help new parents (They're popular in other countries. See how "mothering the mother" during labor and delivery can lower the stress of giving birth.

WEDNESDAY:

12PM-Difference between midwife versus OBGYN

5:30 PM-Sleep expert advivce (We'll show you the top mistakes parents make and how they can get their infant sleeping on a schedule.

11:00 pm-Top breastfeeding tips from a lactation expert

THURSDAY:

12PM-A natural way to soothe colic

5:30 PM-Picking a pediatrician (Board certified, holistic pediatrician, Dr. David Berger talks about what happens to your baby right after birth (vaccines, blood tests, what you can expect)

11PM-Top five exercises for pregnant women (These moves will help ease the aches and pains of pregnancy and prepare mom for the big day)

FRIDAY:

12PM-Top foods for pregnant women

5:30 PM-New mom interview

11PM-Designing a nursery on a dime (See how you can personalize your nursery without spending a lot of money).

Easy way to get your veggies! Join a local farm

2010-08-25T06:06:00.000-07:00

Harvest season is coming up in October. If you want to join Sweetwater Organic Community Farm in Tampa (they also deliver to St. Pete Farmer's Market) you need to click on the link below to join. Memberships are going fast.

It's a less expensive way to get your locally grown, organic produce (and it MAKES you eat your veggies! They pick them the same day you swing by to pick them up!)

Many schools are starting to see the benefits of having their own organic farm on school property... not only does it help kids see that their food does not come from plastic containers, but it also will get them more interested in eating their veggies.

Let us know if you your child's school has started something like this.

Since first lady Michelle Obama planted a garden at the White House in the spring of 2009 and invited schoolchildren to help tend and harvest the produce, more school gardens have been sprouting up across the country.

The U.S. Department of Agriculture announces it will award $1 million in grants for eligible high-poverty schools to start community gardens.

The goal: to teach students about gardening and nutrition and to provide fresh produce for school meals. Some of the harvest may also be given to students' families, as well as to local food banks and senior-center nutrition programs (www.fns.usda.gov).

Improving nutrition in schools is part of the first lady's Let's Move! initiative to fight childhood obesity.

Want to eat, locally grown, organic produce? Click here to see if there is a community farm near you.

School gardens "give kids exposure to where food comes from and encourages them to try foods they might not otherwise try," says Kevin Concannon, USDA undersecretary for food, nutrition and consumer services.

They give teachers an opportunity to talk about soil, water, sun, health and science, and the gardens can be used for math and art programs, he says.

Concannon has visited school gardens fromMaine to Missouri to California.

When a second-grade girl took him on a tour of her elementary school's 2-acre garden in Riverside, Calif., she waxed eloquent about strawberries, he says, pointing out that they contain vitamin C. "This was music to my ears," he says.

Get a fresh perspective on health: Read Heather's Natural Health.

Estimates suggest that about 15% to 20% of schools across the country have gardens, says Mike Metallo, president of the National Gardening Association, a non-profit group that provides gardeners and teachers with information and resources.

Since 1982, the gardening association has given out 9,310 grants and awards worth $3.7 million, reaching 1.4 million young gardeners, he says (kidsgardening.org).

"We've supported everything from small herb gardens at inner-city elementary schools to large, raised-bed vegetable gardens in middle schools," Metallo says.

The group is taking applications for its youth gardening programs, which are financed by corporations.

"In most areas of the country, schools can do a spring garden and fall garden and get parents, kids and community volunteers to maintain them throughout the summer," Metallo says.

The gardening association also provides money for indoor gardening projects with light tables and curriculum, he says.

"It teaches students about roots and stems and the process that is going on. A lot of times, they can grow lettuce and herbs quite easily.

"Kids love to plant seeds. They love to watch them sprout and grow. It's magical."

Safer cleaners better for baby and you!

2010-08-02T20:32:00.000-07:00

A few years ago I started switching out harsh household cleaners for safer cleaners. Yes, I bought a few that didn't seem to do the job, but I eventually on Method and Seventh Generation. Now that I am pregnant, I'm glad I made the switch.

According to USA Today, spray cleaners send thousands of babies and toddlers to the emergency room each year.

Nearly 12,000 children under age 5 go to the emergency room each year because of injuries caused by household cleaning products, according to a study in today'sPediatrics. About 40% of those injuries - or nearly 4,800 cases - are caused by spray bottles, which typically don't have child-resistant caps, according to the study of 267,269 children.
Spray cleaners can contain a range of hazardous chemicals, from ammonia to bleach. More than 740 of all small children injured by cleaning supplies in 2006 had symptoms that were life-threatening or caused long-term disabilities, the study says.

Spray bottles usually have bright packaging, with fruity or flowery scents and bright colors, and the spray handles make them feel like squirt guns, she says.

Many stores now sell safer household cleaners or you can make your own for much less.

Healthychild.org shares a few safer cleaners you can make:

Household Cleaner Instructions

All-Purpose Cleaner 1/2 cup vinegar

1/4 cup baking soda

1/2 gallon water

Mix ingredients above to store and keep.

Toilet Bowl Cleaner 1/4 cup baking soda

1 cup vinegar

Mix ingredients above. Pour into basin and allow to set for three minutes. Scrub with brush and rinse.

Rust Remover 1 lime

Salt

Sprinkle a little salt on the rust. Squeeze a lime over the salt until it is well soaked. Let the mixture set for two to three hours. Use the leftover rind to scrub the residue.

Glass Cleaner 1/4 cup white vinegar

1 tablespoon cornstarch

1 quart warm water

Mix ingredients above. Pour into a spray bottle or apply with a sponge. For lint-free results, wipe dry with crumpled newspaper instead of paper towels. Buff to a shine.

Furniture Polish 1 lemon

1 teaspoon olive oil

1 teaspoon water

Extract the juice from the lemon. Mix with oil and water. Apply a thin coat to the wood surface and let set for five minutes. Use a soft cloth to buff to a deep shine.

Taking probiotics while pregnant can lower eczema risk in kids

2010-07-22T21:40:00.000-07:00

It's red, itchy and irritating to treat. Eczema can be a difficult to treat allergic skin reaction that can appear on infants' foreheads, cheeks, arms and legs or in the creases of elbows and knees in older kids.

A new study suggests that pregnant women who eat probiotic containing foods like yogurt and kefir or take supplements reduce their babies chance of developing eczema by forty percent.
Researchers with the Norwegian University of Science and Technology followed 415 pregnant women until their kids turned 2 years old.

As part of the randomized, double-blind study, researchers gave pregnant women who were 36 weeks pregnant, milk that contained probiotics and the other half received regular milk. Neither group knew which one they received. The mothers continued to drink the milk three months after they gave birth.

Researchers found mothers who drank the milk with probiotics reduced their child's chance of developing eczema by 40 percent and they say the kids in the probiotic group who did develop eczema had minor outbreaks.

Read more stories on Heather's Natural Health

Probiotic bacteria occurs naturally in the digestive track and can strengthen the immune system. This is the first time a study has suggested that pregnant women can add probiotics to their diet to improve their baby's health.

Parents typically try to avoid flare-ups of the autoimmune disease by eliminating known triggers including harsh soaps and bubble baths and keeping their kids' skin moisturized.

According to Consumer Reports Health, look for yogurt that contains the National Yogurt Association's Live and Active Cultures seal or if you prefer to buy a probiotic supplement, make sure it contains at least 1 billion lactobacillus.

Some foods that contain probiotics include:
Yogurt, buttermilk, kefir, tempeh (fermented soy) miso (Japanese seasoning) sauerkraut, kim chi.

I curtail my candy cravings by just reading the ingredient labels... many are loaded with synthetic food dyes

2010-07-21T08:38:00.000-07:00

The European Union has started putting warning labels on candy, fruit drinks, cereals and other processed foods that contain controversial synthetic food dyes. The EU wants food companies to phase out the use of chemical foods dyes in favor of real food flavors.

The move is forcing some U.S. companies to reformulate their foods and add real foods flavors and colors so their products can be sold in Europe. For example, one U.S company that sells strawberry sundaes uses Red dye number 40 in its U.S. sundaes but swaps the dye for real strawberries in their products sold in Europe.

Consumer groups want the FDA to pressure U.S. food companies to use real food colors and flavorings too, especially in processed foods that target kids.

The Center for Science in the Public Interest (CSPI) says the dyes - used in a commercially prepared foods ranging from candy to breakfast cereals and salad dressing - present a "rainbow of risks" and can cause allergic reactions, hyperactivity, and even cancer.

"These synthetic chemicals do absolutely nothing to improve the nutritional quality or safety of foods, but trigger behavior problems in children and, possibly, cancer in anybody," Michael F. Jacobson, executive director of the nonprofit group, said in a written statement. "The Food and Drug Administration should ban dyes, which would force industry to color foods with real food ingredients, not toxic petrochemicals."

Jacobson is co-author of a new report entitled"Food Dyes: A Rainbow of Risks."

The group says the three most widely used dyes - Red 40, Yellow 5, and Yellow 6 - are contaminated with cancer-causing substances. Another dye, Red 3, has been identified as a carcinogen by the FDA but is still in commercial use.

Other dyes have been linked to allergic reactions, the group says, and studies show that dyes can cause hyperacitivity in children.

Despite those concerns, manufacturers put about 15 million pounds of eight synthetic dyes into our foods each year, according to the group. Per capita consumption of dyes has risen five-fold since 1955, thanks in part to the proliferation of brightly colored cereals, fruit drinks, and candies pitched to children.

The continued use of food dyes presents "unnecessary risks to humans, especially young children," James Huff, associate director for chemical carcinogenesis at the National Institute of Environmental Health Sciences' National Toxicology Program, said in a statement. "It's disappointing that the FDA has not addressed the toxic threat posed by food dyes."

Other governments have already taken action against food dyes, according to the group. The British government asked companies to phase out most dyes by last December 31, and the European Union will require a warning notice on most dyed foods starting on July 20.

The group predicted that the label notice might be the "death knell" for dyes across Europe.

If the CSPI has its way, the dyes will die here too.

Pregnant women need to lower exposure to everyday chemicals to protect baby

2010-06-25T21:05:00.000-07:00

As a CBS TV news reporter, I read a lot of studies about how everyday chemicals including household cleaners, scented body lotions and pesticides bioaccumulate in our bodies.

A recent report from the President's Cancer Panel suggested that public health officials have "grossly underestimated" how chemicals in our environment have contributed to cancer among the 1.5 million people in the U.S. who are diagnosed every year.

Since there are no longterm studies proving this chemical cocktail is safe, there's no harm in making a few changes.

Now that I am pregnant (baby girl is due in October) I am trying my best to make a conscious effort to cut down on my exposure to everyday chemicals.

There's good reason for pregnant women to look for safer products...

Two major independent labs found newborns had, on average, 200 industrial chemicals and pollutants in their umbilical cord blood (collected by the Red Cross after the cord was cut).

Click here to read Body Burden: The Pollution in Newborns.

A pregnant woman's exposure to harsh cleaning products, stain repellants, pesticides can be passed along to her unborn child.

Here are 9 ways you can lower your exposure to everyday chemicals:
(Courtesy/Consumer Advocacy Non-Profit/Environmental Working Group)

1. Filter your tap water. Common carcinogens in tap water include arsenic, chromium, and chemical byproducts that form when water is disinfected. A simple carbon tap-mounted filter or pitcher can help reduce the levels of some of these contaminants. If your water is polluted with arsenic or chromium, a reverse osmosis filter will help. Learn about your tap water and home water filters at EWG's National Tap Water Database.

2. Seal outdoor wooden decks and play sets. Those built before 2005 are likely coated with an arsenic pesticide that can stick to hands and clothing. Learn more from EWG.

3. Cut down on stain- and grease-proofing chemicals. "Fluorochemicals" related to Teflon and Scotchgard are used in stain repellants on carpets and couches and in greaseproof coatings for packaged and fast foods. To avoid them, avoid greasy packaged foods and say no to optional stain treatments in the home. Download EWG's Guide to PFCs.

4. Stay safe in the sun. More than one million cases of skin cancer are diagnosed in the United States each year. To protect your skin from the sun's cancer-causing ultraviolet (UV) radiation, seek shade, wear protective clothing and use a safe and effective sunscreen from EWG's sunscreen database.

5. Cut down on fatty meat and high-fat dairy products. Long-lasting cancer-causing pollutants like dioxins and PCBs accumulate in the food chain and concentrate in animal fat.

6. Eat EWG's Clean 15. Many pesticides have been linked to cancer. Eating from EWG's Clean 15 list of the least contaminated fruits and vegetables will help cut your pesticide exposures. (And for EWG's Dirty Dozen, buy organic.) Learn more at EWG's Shopper's Guide to Pesticides.

7. Cut your exposures to BPA. Bisphenol A (BPA) is a synthetic estrogen found in some hard plastic water bottles, canned infant formula, and canned foods. Some of these chemicals cause cancer in lab studies. To avoid them, eat fewer canned foods, breast feed your baby or use powdered formula, and choose water bottles free of BPA. Get EWG's tips to avoid it.

8. Avoid carcinogens in cosmetics. Use EWG's Skin Deep cosmetic database to find products free of chemicals known or suspected to cause cancer. When you're shopping, don't buy products that list ingredients with "PEG" or "-eth" in their name.

9. Read the warnings. Some products list warnings of cancer risks -- read the label before you buy. Californians will see a "Proposition 65" warning label on products that contain chemicals the state has identified as cancer-causing.

Read more of my stories on Heather's Natural Health.

Top sunscreens for 2010

2010-05-27T21:44:00.001-07:00

*If you want to read about the top 5 sunscreens, I put the information at the bottom of the page.

If you want to hear why this melanoma survivor (me) rarely wears sunscreen, read on.

The other day my friend asked me what kind of sunscreen do I use.

You might think I dip myself in sunscreen every morning, but it's actually the opposite.

I was diagnosed with melanoma in my 20's so I am always cautious when I'm outside and I try not to put a lot of chemicals on my skin.

A few years ago, a professor told me many suncreens use chemicals to create a barrier between your skin and the sun. Your body asbsorbs those chemicals. Researchers are taking a closer to look to see how those chemicals impact the body.

I posted an earlier story about how the CDC, Centers for Disease Control also studied sunscreen ingredients found in the bloodstream.

While the jury is out on how these chemicals impact us, I prefer to wear sun protective clothing.

I actually bought a few cover-ups and had them tailored so you can't tell they're sun protective jackets.

I wear them over my swimsuit and I usually hang out in the shade. My husband & I love to go boating so I had to find something that really would protect me.

I do wear a non-chemical, mineral powder sunscreen on my face.

It has a great brush applicator so I can keep it in my purse. You can also find similar brands at Sephora.

Some of the companies that sell sun protective clothing include:

SPFstore (great cotton t-shirts)

Coolibar (affordable)

Ayana (stylish)

But what about your kids?

My good friend, former TV producer and mom of two, Eve, researched this for us.

She says this non-chemical sunscreen (California Baby) is good for wiggly faces and the same company makes a good one for the rest of them.

(They also happen to be listed as 2 of the top 10 best sunscreens. Beware, a few years ago I bought the number 1 rated sunscreen but it turned me into a greasy, Casper the ghost! There is a fine balance here. It has to work and you can't scare your friends!)

Eve tries her best to keep their sun protective clothes and hats on their little bodies (but you know how that goes!)

Kids clothes:

Coolibar

Cabana Life (Target)

Now to your sunscreens:

A consumer advocacy group is out with the 2010 safest sunscreens and best UV protectors.

The Environmental Working Group investigated 1572 chemical and non-chemical sunscreens.

The non-profit group found 3 out of 5 sunscreens do not protect your skin from sun damage or they expose you to toxic chemicals, or both.

Read more stories on Heather's Natural Health

You'll notice non-chemical sunscreens made the top of the Environmental Working Group's list.

There are the top rated sunscreens for broad spectrum protection with fewer hazardous ingredients.

The sunscreen screening site, put together by the Environmental Working Group, gives detailed information about all the products and rates them based on chemical exposure and effectiveness.

	Product and Score
	All Terrain Aquasport Performance Sunscreen, SPF 30 TerraSport Performance Sunscreen, SPF 30 KidSport Performance Sunscreen, SPF 30
	Badger Sunscreen for Face and Body, Unscented, SPF 30 Sunscreen for Face and Body, SPF 30 Lightly Scented Sunscreen for Face and Body, SPF 15 Lightly Scented
	Beyond Coastal Lip and Face Screen, SPF 30
	California Baby Sunblock Stick No Fragrance, SPF 30+ Sunscreen Lotion No Fragrance, SPF 30+ Sunscreen Lotion Everyday/Year-Round, SPF 30+ Sunscreen Lotion, SPF 30+, Citronella Sunblock Stick Everyday/Year-Round, SPF 30+
	Caribbean Solutions Natural/Biodegradable SolGuard, SPF 25 Sol Kid Kare Natural Sunscreen, SPF 25
	Desert Essence Age Reversal SPF 30 Mineral Sunscreen
	Episencial Sunny Sunscreen, SPF 35
	Estion Sunscreen with Zinc, SPF 38
	Jason Natural Cosmetics Sunbrellas: Mineral Based Physical Sunblock, SPF 30+ Sunbrellas: Chemical Free Sunblock, SPF 30+ Earth's Best: Sunblock Mineral Based, SPF 30+
	Kabana Skin Care Green Screen Organic Sunscreen Fragrance Free, SPF 20 Green Screen Organic Sunscreen, SPF 22, Skin Tone Tinted
	L'uvalla Certified Organic SPF 20 Sunscreen Face/Body

See the complete list here.

According to EWG, when sunscreen ingredients break down, they can penetrate the skin and trigger allergies. The ingredients are actually designed to break down; that's part of the function of absorbing energy and keeping it out of the skin. But some break down more quickly and easily than others.

The two ingredients recommended most include zinc and titanium, which don't break down in sunlight as others do, and offer longer lasting protection as a result. They also work by reflecting sunlight, rather than absorbing it.

You should look for both SPF numbers and zinc and titanium when buying suncreens.High SPF protects best against UVB. Zinc and titanium offer maximum UVA protection. Several ingredients are far less desirable although, depending on how they're blended and what else the products contain, they're not automatically undesirable. They are avobenzone, oxybenzone and padimate O, a relative of PABA, which has come into disrepute in recent years.

You can read more about how a skin cancer exam save my life by clicking here. I'd love to hear what type of sun protection works best for you.

HEATHER'S BLOG: I'm pregnant!

2010-05-25T18:53:00.000-07:00

It's official! Mike and I are having a baby! We're almost 5 months into pregnancy and we STILL can't believe we're having a baby girl!

We have been married long enough (10 years!) to see our friends and family go through the major transformation that comes with starting a family. We have been dragging our feet for years.
I wanted to get healthy (I had a melanoma scare in my 20's), we commuted for a while and we really enjoyed just hanging out together.

We travelled a lot, invested in our careers but at the end of the day, we realized the close relationship we have with our parents would never be passed on unless we had a family of our own.

I'm not sure we're ready (are you ever really ready?) but we are really excited!

(Disclaimer: cute baby below is not mine. Mine will have much thicker eyebrows!)

Having a baby is all about change... so I am trying to keep a flexible attitude about EVERYTHING!

As I take this journey, I hope you'll share your baby experiences too (I'm still not sure about where to give birth--just one out of a million questions I still have...).

I am going to BLOG along the way on Heather's Natural Health. That's my webpage where I share how eating clean simple foods, cutting down on exposure to everyday chemicals and finding simple solutions to stay healthy have dramatically changed my life.

So it's probably no surprise that one of my 2010 New Year's resolutions was to try acupuncture.
I figured it could only help reduce stress, increase blood flow and help me figure out WHEN I actually ovulate--something I've never really been able to do.

This is the first time we have "actively" tried to get pregnant. Listen to how crazy this sounds...

I went to see licensed acupuncturist, Carolyn Huffman/Huffman Wellness in South Tampa back in January. She specializes in fertility.
Part of her treatment plan includes nutrition counseling (cutting out caffeine, alcohol and processed foods for at least 3 months. I had to say goodbye to my afternoon shot of coffee) and learning how to chart your cycle.

Every morning she asked me to take my temperature and record it on this chart. I had two acupuncture sessions a week, for two weeks in a row. She helped me figure out when the "time" was right.

I don't like to take herbs (for several reasons--they're usually imported from China or India where lead contamination is a concern, there's no third party independent testing or FDA regulation, and I like to know what I put into my body) but I must admit, she convinced me to give some a try.

You can imagine my surprise when I starting to see my temperature climb after just two weeks!!

I took four pregnancy tests in a row and they all said the same thing-PREGNANT!

Now of course, my husband maintains this has more to do with him than acupuncture (absolutely!) but I have continued to have acupuncture treatments and I am still amazed to say, I had NO MORNING SICKNESS--ZIPPO, NOTHING at all. I didn't call in sick to work once.

I have more energy than I've ever expected and the needle she places in my stomach to help with "digestion" has worked wonders!

I have to be honest... I entered into this plan skeptical. As a former investigative journalist that's just my nature, but I am completely convinced that there is a reason acupuncture is used by many cultures and has been around for 3,000 years.

Here's my only disclaimer: make sure you see an OB/GYN to confirm you don't have any serious underlying problems. Click here to make sure your acupunturist is licensed by the state and see if your insurance covers it (my in-network price is $50 a session) and if you decide to try acupuncture, it's recommended that you stick with it for at least 3 months.

Over the next few months, I'll BLOG about where to find a good deal on maternity clothes (not easy!) the natural way to keep your skin clear and any other interesting tips I find along the way.

I hope you will share your advice too! I have a lot to learn! Thanks to some great girlfriends, my idea of a "natural birth" is out the window right now.

Please email any story ideas to: hvannest@10connects.com.
Congratulations to those of you expecting too!

I applaud all of the great mommies out there who are tackling the toughest (and most rewarding) job in the world!

Here we go...

Nutrition advice for anyone going through cancer treatment

2010-05-10T20:55:00.000-07:00

As a journalist, I am fortunate to interview a variety of people on CBS/10Connects News and also on my web page: Heather's Natural Health.

I personally know the healing power of eating fresh, simple foods and avoiding processed sugary foods -- I made the change 10 years ago and feel so much better -- I can't go back!

When my dad was recently diagnosed with inoperable mesothelioma, I searched all around the country for a realistic, comprehensive treatment plan that included an integrative approach to cancer care. While the major cancer centers we visited all recommended he try chemotherapy, they couldn't offer any nutrition advice. So I kept searching...

"Integrative oncologist" may seem like an oxymoron, but they really do exist!

I also needed to find someone who could be realistic. My dad would never juice 80 carrots a day, but he would be willing to improve his diet while undergoing chemotherapy, something he wanted to do.

I recently interviewed Rebecca Katz, author of The Cancer-Fighting Kitchen.

Rebecca, along with Dr. Andrew Weil and others, all recommended the same person, Dr. Keith Block at the Block Center for Integrative Cancer Care in Illinois and author of Life Over Cancer.

I had a chance to sit down with Dr. Block and ask him if eating fresh, whole foods really makes a difference in the fight against cancer. He says the simple answer is yes. Everything you eat or drink changes the chemistry of your blood.

For nearly three decades, Dr. Block and his research staff have studied how diet and lifestyle changes (two things patients can control) can slow cancers, ease chemotherapy side effects, improve quality of life and give survivors an edge.

Dr. Block has noticed that nutrition has a profound effect. Patients who take control of their daily choices are in better shape to fight cancer and respond better to treatment.

Dr. Block advises his patients eat more:

•Egg whites

•Legumes (lentil beans, check peas)

•Seeds

•Nuts

•Good fats (olive oil, flaxseed oil, fish oil)

•Cold water fish (wild salmon)

•Whole grains

•Cruciferious vegetables (broccoli, cabbage)

•Berries (blueberries, strawberries, raspberries)

•Green tea

Dr. Block advises his patients avoid:

•Dairy products (promotes inflammation and mucus production)

•Red meat (iron supports cancer cells and too high in bad fats)

•Processed sugary foods (promotes inflammation and fuels cancer)

•Bad fats (trans fats, saturated fats in processed baked goods)

Dr. Block says sugar can give cancer the upper hand.

He sites studies that suggest breast cancer patients who add exercise and cut out processed sugar are able to keep their insulin levels under control and cut their risk of recurrence in half and decrease cancer death by two-thirds.

He adds,"Cancer cells are glucose guzzlers. Think about this, the way a Petscan works is by introducing glucose into a patient to see the cancer cells that would divide more rapidly because of the glucose. There are many studies that show in various cancers that show as you increase blood sugar levels, you speed up growth of cancer. In fact the survival, response to treatment the outcomes are all clearly associated with the ability to maintain or lose control of sugar levels and its impact on insulin."

Dr. Block has also noticed patients who eat nutritious foods and take certain supplements during chemotherapy ease side effects.

Dr. Block advises his patients try these things before chemotherapy:

•Take two 500 mg capsules of ginger root 15 minutes beforehand

•Exercise for 15 minutes an hour before treatment (walk, ride bike)

•Check vitamin D levels in advance (simple blood test)

•Take fish oil (anti-inflammatory)

•Take curcumin (anti-inflammatory)

•Sit outside in morning sun for 15 minutes

Dr. Block has his patients mix powdered glutamine in water before, during and after chemotherapy to prevent mouth sores and neuropathy--tingling of the hands and feet.

Dr. Block says,"What we have our patients do is take 10-20 grams of glutamine in a bottle of water and have them sip it during chemotherapy. It will help prevent mouth sores. It will boost immune function and it will protect from some of the nerve damage that can occur from chemotherapy."

FDA reverses decision and NOW warns about chemical in plastic

2010-01-19T09:07:00.000-08:00

Be the first to read about natural health issues on Heather's Natural Health. Join myFacebook page or follow me on Twitter.

I've been telling you about a controversial chemical, called BPA or bisphenol A, found in many food and baby products including some formula cans, plastic drinking bottles, canned food and other food packaging.

Click here to see how to reduce your exposure.

Consumer Reports and other consumer health advocacy groups have been calling on the government to remove it from food and baby products, but the FDA continues to say more research is needed.

The FDA has issued a new warning to reduce your exposure.

As your health advocate, I like to share these stories with you so you can decide what is best for your family.

Years ago, I started taking a few easy steps to lower my exposure to this chemical because it mimics estrogen.

Click here to see the simple ways I've lowered my exposure.

I included this Associated Press story that summarizes the FDA's new warning:

The Food and Drug Administration has reversed its position on the safety of Bisphenol A, a chemical found in plastic bottles, soda cans, food containers and thousands of consumer goods, saying it now has concerns about health risks.

Growing scientific evidence has linked the chemical to a range of problems, from cancer to sexual dysfunction to heart disease. Federal officials said they are particularly concerned about BPA's effect on the development of fetuses, infants and young children.

"We have some concern, which leads us to recommend reasonable steps the public can take to reduce exposure to BPA," said Joshua Sharfstein, FDA's deputy commissioner.

They include discarding scratched baby bottles and infant feeding cups and not putting very hot liquid into bottles containing BPA while preparing them for a child.

Regulators stopped short of banning the compound or even requiring manufacturers to label products containing BPA, saying that more studies need to be conducted before they would issue a ban.

FDA officials also said they were hamstrung from dealing quickly with BPA and other additives by an outdated regulatory framework.

Sharfstein said the agency is conducting "targeted" studies of BPA, part of a two-year, $30 million effort by the administration to answer key questions about the chemical that will help determine what action, if any, is necessary to protect public health. The Obama administration pledged to take a "fresh look" at the chemical.

BPA, used to harden plastics, is so prevalent that more than 90 percent of the U.S. population has traces of it in its urine, according to the Centers for Disease Control and Prevention. Researchers have found that BPA leaches from containers into food and beverages, even at cold temperatures.

The FDA had long maintained that BPA is safe, relying largely on two studies funded by the chemical industry. The agency was faulted by its own panel of independent science advisers in 2008, who said its position on BPA was scientifically flawed because it ignored more than 100 published studies by government scientists and university laboratories that raised health concerns about BPA. Recent data found health effects even at low doses of BPA-lower than the levels considered safe by the FDA.

The chemical industry, which produces more than 6 billion tons of BPA annually has been fighting restrictions on its use.

In a statement, the American Chemical Council said: "Plastics made with BPA contribute safety and convenience to our daily lives because of their durability, clarity and shatter-resistance. Can liners and food-storage containers made with BPA are essential components to helping protect the safety of packaged foods."

Bisphenol A was discovered to be a synthetic estrogen in the 1930s. By the 1950s, chemists found BPA could be used to make polycarbonate plastics, giving them a "shatter-proof" quality, and the uses for the chemical exploded.

But over the past decade, consumers have placed increasing pressure on manufacturers and retailers to migrate away from BPA. In 2008, Babies R Us and other major retailers told suppliers they would no longer stock baby bottles made with BPA. Last year, the six largest manufacturers of baby bottles announced they would voluntarily stop selling bottles made with bisphenol A to U.S. consumers.

But BPA remains in the epoxy linings of most canned goods, including baby formula. Research has shown that it leaches from the linings into liquid formula but not powered formula.

Environmental groups, public health advocates and consumer organizations applauded the FDA for recognizing concern about BPA, but some said the agency didn't go far enough.

"It's really a shame after all of the studies out there, that they didn't do anything to protect the public health," said Urvashi Rangan, director of technical policy at Consumers Union. "How many pieces of evidence do we need before we have enough to act?"

Canada declared BPA a toxin and banned it from baby bottles in 2008. Similar restrictions have taken root in Chicago, Minnesota, Connecticut and Suffolk County in New York. In Congress, Sens. Dianne Feinstein, D-Calif., Charles Schumer, D-N.Y., and Rep. Edward Markey, D-Mass., have filed a bill that would block BPA from all food and drink packaging.

As it awaits additional research results, the FDA plans to change the way it classifies BPA so that it can exercise tighter controls over the chemical, Sharfstein said. Currently, BPA is approved as a "food additive", which means manufacturers are not required to tell the government which products contain BPA and in what amounts. The agency wants to reclassify it as a "food contact material," which would require greater disclosure from manufacturers and would allow the FDA to take fast action if it determined that the material posed a health risk.

Click here to read how the Department of Health and Human Services recommends you reduce exposure.

Simple garlic soup will make you feel better (sniffle, sneeze, cough!

2009-12-31T11:02:00.000-08:00

I promised that I would share the easy, homemade garlic soup recipe that I brought to the station to help Tammie (and a few others) feel better.

Yes, you will have "garlic dragon breath," BUT if you're home alone or you share with your friends, you're all in the same boat!

Whenever I am surrounded by sneezers or other sick people, I whip up a batch of my homemade garlic soup.
I swear by it! It soothes scratchy throats and more... just sip away!
Check out the super easy, 4 ingredients below. You can make it in minutes.

(If I have more time, I add rotisserie chicken, quinoa (high protein, easy to cook seed available at health food store) onions, carrots, celery and fresh parsley--now that's a healing meal!)

You can sip on this simple garlic soup to prevent colds or make you feel better if you're fighing one.

There's science behind the benefits of eating raw garlic.

Harvard educated, Integrative medicine guru, Dr. Andrew Weil suggests eating raw garlic everyday for its antibiotic/antiviral properties:

Garlic is a powerful natural medicine. It has abilities to lower cholesterol and reduce clotting of the blood. It can also help lower high blood pressure.

In addition, raw garlic is a potent antibiotic, especially active against fungal infections, with antibacterial and antiviral effects as well.

An effective home remedy for colds is to eat several cloves of raw garlic at the first onset of symptoms. Eating raw garlic does not appeal to everyone, but garlic loses its antibiotic properties when you cook or dry it, and commercial garlic capsules do not preserve the full activity of the fresh bulb. You can make raw garlic more palatable by chopping it fine, mixing it with food, and eating it with a meal. Or cut a clove into chunks and swallow them whole like pills. One or two cloves of garlic a day are recommended for people who suffer from chronic or recurrent infections.

Eating raw garlic by itself can be be tough... that's why I like to sip this soup.
You need only four ingredients:
-Bulb of garlic
-Organic chicken broth carton
-Organic extra virgin olive oil
-Poultry seasoning (optional)

The most laber intensive part is you have to mince an entire bulb of garlic.
Use a knife to pop each clove from its shell and then mince all of the cloves.

Next, toss minced garlic in a pot, add a tablespoon of olive oil and lightly cook for 30 seconds.
(Keep garlic as raw as possible)
Add 32 ounces of organic chicken broth to pot. Cook on medium to low heat for 7 to 10 minutes.

Strain the garlic and drink the broth.
*If it tastes too strong for you (or your kids make a horrible face) you can add more chicken broth or water.

Check out my other healthy, easy recipes and more on Heather's Natural Health.

Create your own home gym for under $100

2009-12-28T07:43:00.000-08:00

Looking for an inexpensive way to motivate yourself to exercise at home? You can create your own home gym for under $100 dollars. If you have a TV or computer in your room, you can watch exercise videos on You Tube or cable TV programs like Fit TV.

Schedule 20 to 30 minutes, 5 times a week, to invest in your health.

You can also buy workout videos:

Click here to see how Fitness Magazine rated some of the top exercise videos

Consumer Reports suggests buying some of these exercise aids:

Dumbbells

Cost: about $6 to $60 a pair

Lifting dumbbells will tone your muscles. Consider getting at least two sets, one that's the weight you usually use and one that's a bit more challenging.

Elastic bands or tubes

Cost: about $10 to $15 each

They provide resistance training for strengthening and toning muscles. Consider getting one that's a little tougher than the other so that you have two levels of resistance.

Stability ball

Cost: about $20 to $40

It adds variety to your core workouts. Try a 45-cm ball if you're less than 5 feet tall, a 55-cm ball if you're 5 foot 1 inch to 5 foot 7 inches, and a 65-cm if you're taller.

Workout DVDs

Cost: about $15 each

The best include strength, flexibility, and cardio routines. You can also find free exercise programs on TV.

Exercise mat

Cost: about $13 to $20 for a 2x6-foot mat

Exercising on the floor can be tough on the joints, so consider a pad for cushioning.

Check out easy, healthy recipes and more on Heather's Natural Health

Check to see chemicals in your drinking water

2009-12-14T09:35:00.001-08:00

Have you ever noticed your drinking water has a chlorine smell or taste?

It should be no surprise that chemicals are used to disinfect the water, but government and water utility tests reveal unregulated chemicals, including toxic rocket fuel perchlorate, industrial solvent acetone, weed killer metolachlor, refrigerant Freon and even radon, a highly radioactive gas can also be found in drinking water.

That's according to a non-profit consumer advocacy group, Environmental Working Group.

EWG analyzed 20 million tap water quality tests performed by water utilities between 2004 and 2009.

They found 316 chemicals contaminants in US drinking water. The Environmental Protection Agency has only set enforceable standards for 114 pollutants.

Here's an easy way to see what's in your drinking water:

Click here to enter your zip code

Two Florida water utilities made the "Top 10 Lowest Rated Drinking Water" list.

EWG researchers say Emerald Coast Water Utility in Pensacola had 21 chemicals that exceeded health levels versus the national average of 4. EWG says 45 pollutants were found versus the national average of 8.

Emerald Coast Water Utility says its drinking water is perfectly safe and meets all federal and state guidelines.

JEA in Jacksonville also made the "Top 10 Lowest Rated Drinking Water" list.

The consumer advocacy group wants the government to analyze national drinking water quality, establish new safety standards and tell Americans about the full range of pollutants in their water.

EWG recommends people consider buying a water filter.

Click here to see your options

Some communities have taken action.

For example, Boston had a serious water contamination problem until it installed a new water filtration system. EWG says Boston now has some of the highest-rated drinking water in the country.

Click here to read why filtered drinking water is recommended over plastic water bottles.

Read more stories on Heather's Natural Health

Read New York Times investigation about dirty drinking water

Newborns and BPA: Why it's more important than ever for pregnant women to avoid synthetic estrogens

2009-12-02T21:18:00.000-08:00

A first of its kind study suggests babies are first exposed to a controversial, synthetic chemical, Bisphenol A while developing in the womb.

Independent tests paid for by a non-profit consumer advocacy group, the Environmental Working Group, found 9 out of 10 randomly selected newborns from around the country, had the synthetic estrogen, BPA, in their umbilical cord blood.

*EWG found up to 232 toxic chemicals in newborns

The controversial plastics-hardening chemical can be found in:

-Sippy cups

-Plastic polycarbonate bottles (avoid #7)

-Lining of canned food and soda cans (canned soup and pasta had highest levels)

-Infant formula cans (Enfamil had highest levels out of 20 popular brands tested by FDA/EWG)

-Dozens of household items including CDs

Click here to see how to cut down on your exposure to BPA

Click here to see how to lower your child's exposure

BPA exposure has been linked to reproductive problems, cancer, obesity and neurological/behavioral issues.

In November, Consumers Union/Consumer Reports reported that children eating several servings of canned food could get enough BPA at levels that cause harm in animal studies.

Many groups including the American Medical Association, Consumer Reports and the Endocrine Society (14,000 medical researchers from 100 countries) are concerned that even low doses can cause problems. They want the government to lower our exposure. The FDA has maintained it is safe.

The move outraged critics who pointed out that the FDA came to that conclusion after reviewing only studies paid for by the chemical industry.

The FDA agreed to issue a new BPA evaluation November 30th 2009. I'll let you know as soon as it happens.

Meanwhile, EWG and others want congress to pass the Kid Safe Chemicals Act that would force chemical companies to prove their chemicals are safe BEFORE they are sold.

The chemical industry insists BPA is safe and according to The Milwaukee Journal Sentinel has unleashed a massive public relations campaign.

Read more stories on Heather's Natural Health on 10connects.com.

Relaxing at one of my favorite restaurants

2009-11-30T07:13:00.000-08:00

My good friends know, I love drinking loose leaf tea. I enjoy sipping white tea all morning long (I've written about all of the incredible health benefits especially with white tea because it is not processed like other teas)

My husband Mike and I had lunch outside at one of our favorite restaurants, Restaurant BT in Hyde Park Village in South Tampa.

BT also knows how much I appreciate the fresh ingredients she uses in all of her dishes so she surprised me with this incredible homemade tea!

She added fresh ginger, lemongrass, fresh mint, kumquats and a touch of honey--it was amazing!

It can be hard to eat fresh and healthy at restaurants... that's why I always end up at Restaurant BT. She uses mainly fresh ingredients in all of her dishes.

I WISH I could've shown you the fresh cilantro chicken sandwich, but Mike ate it before I could even pull out my cell phone!

He craves it once a week!

I always order the pumpkin soup... I'm lucky I was able to take a photo... it's hard for me to resist devouring this soup!

The wild salmon soba is loaded with vegetables and a light way to start your day.

This is the time of year we can sit outside and really enjoy Tampa weather. Call your girlfriends and spend a nice afternoon sitting outside and enjoying December in Florida.

5 ways to not overeat on Thanksgiving

2009-11-25T20:28:00.000-08:00

Happy Thanksgiving! I hope you're having a great time with friends and family. I will enjoy every bite of turkey, sausage apple stuffing, roasted veggies and my favorite, PUMPKIN PIE!
Most people eat around 3,000 calories during their Thanksgiving meal.
I don't want you to miss out on some of your favorite foods (mine too!)...

Here are 5 ways to make sure you don't go overboard...
Fill up on a healthy breakfast like high fiber cereal or oatmeal.
Snack on green apples during the day--they're lower in calories and high in fiber
Drink two glasses of water before you sit down to eat
Skip the bread and butter
Use smaller plates so even if you go back for seconds, you're less likely to overeat.

Nothing better than buying fresh, locally grown organic veggies!

2009-11-23T09:50:00.000-08:00

I just picked up my first harvest of the season from Sweetwater Organic Community Farm in Hillsborough County.

I pay the farmer a lump sum for my membership and then I stop by the farm (bring your own bag) once every two weeks to pick up 20 different vegetables and herbs.

Here's a look at some of them:

You can visit the farm on Sundays to see what it's all about. They also have local farmers selling eggs and goat's milk as well as herbs, soap and organic snacks.

Extra produce is available for purchase.

Sweetwater is also dropping off locally grown, organic vegetables at the St. Pete Farmer's Market.

Click here to see if there is an organic, community farm in your neighborhood. It is the least expensive way to eat locally grown, organic foods.

Pass on movie theater popcorn

2009-11-19T08:29:00.000-08:00

Yes, I know the smell calls your name the second you step foot in a movie theatre... "Popcorn in all its buttery glory...must eat NOW."

But did you know a medium-sized buttery popcorn and medium soda can be a nutritional nightmare?

This may have you thinking twice about dinner and a movie.

Your popcorn could count as your splurge, big meal for the day.

15 years after the food police brought to our attention that the snack packed the equivalent of three Quarter Pounders TOPPED WITH 12 pats of butter, it seems not much as changed.

Consumer advocacy group, Center for Science in the Public Interest had several servings of movie theater popcorn from the three largest chains tested at an independent lab.

Here's what they found:

Regal medium popcorn: 20 cups, 1,200 calories, 60 grams of saturated fat, and 980 milligrams of sodium (without buttery topping!) Butter flavored oil can add 200 calories, 3 grams of saturated fat per 1.5 tablespoons.

AMC medium popcorn: 9 cups, 590 calories, 33 grams of saturated fat

(before buttery flavored topping)

Cinemark medium popcorn: 14 cups, 760 calories, 3 grams of saturated fat (before buttery flavored topping)

*According to the American Heart Association, you should not eat more than 16 grams of saturated fat a day.

CSPI says Regal and AMC pop their popcorn in processed coconut oil. It has 90 percent saturated fat. Cinemark has lower levels of saturated fat because it uses canola oil.

Movie theaters say they do have healthier options available. The Motion Picture Association of American says popcorn and movie snacks are viewed as a treat and not intended to be part of a regular diet.

It's Harvest Time!

2009-11-18T08:20:00.000-08:00

Blame it on our fast paced lifestyle... no time to make a meal... spend time with family and friends... or do much else for yourself.

The Slow Food movement puts the focus back on nutrient rich foods created to fuel your body so you feel better. It gives you a great reason to get together with friends and family and enjoy something you cooked up.

Pamela and Hank Sindlinger, owners of Gateway Organic Farm in Pinellas County are starting a Tampa Bay chapter of the Slow Food movement.

I met them a few years ago when they decided to transition a landscaping company into an organic farm in Pinellas County. They are also raising their wonderful grandkids so the farm provided the perfect place for them to balance both.

If you've always wanted to pay closer attention to your health (you are what you eat--think about what you ate this past week), swap easy recipes and learn more about locally grown, organic food, head to Gateway Organic Farm Sunday, November 22 at 4:00.

Bring your favorite potluck dish, chair and plate. They'll talk about starting the new, Slow Food chapter and watch "Fresh, The Movie."

Every Saturday, they have an open house from 9am-12 so you can meet the farmers, check out the produce and learn more about becoming a member.

I've been a member of Sweetwater Organic Community Farm in Tampa for several years.

It's an inexpensive, easy way to buy the freshest, organic produce that is picked the same day I bring it home.

Take a look at labels on produce in the grocery store. You might be surprised to find oranges from South Africa, tomatoes from Canada or Mexico and garlic from China.

Most of our produce travels 1500 to 2,000 miles to get here.

Trust me, locally grown organic produce makes you want to eat more veggies!

To see if there is an organic farm near you, click here.

The Cancer-Fighting Kitchen

2009-11-16T19:49:00.000-08:00

I can tell you from experience, cutting out a lot of junk, processed foods and replacing them with nutrient rich whole foods has literally changed my life.
10 years ago, I was on a fast-track to diabetes, autoimmune issues and Lord knows what else, had I not figured out how to take care of myself.
You are what you eat--I spent too many years fueling my body with Twinkies, Doritos and Dr. Pepper!

Read more of my stories and check out easy recipes on Heather's Natural Health

I found a great book to give to someone (or maybe yourself) that will help make that transition easier.
"The Cancer-Fighting Kitchen" shows you how to use food as medicine. It was created for cancer patients going through treatment but I think it's good for anyone who wants to learn how to cook and eat better.
If you have a chronic disease, adding whole foods to your diet can only help.

Rebecca Katz created the cookbook--she has excellent credentials--Masters of Science degree in Health and Nutrition Education and culinary training from a school I would love to attend: New York's Natural Gourmet Institute for Health and Culinary Arts. She also works with patients at a cancer center in California. Rebecca stopped by the TV station so I could interview her. She has seen the dramatic difference between cancer patients who eat nutrient rich foods and those who don't.
Her top 5 cancer fighting foods include: garlic, onions (anti-inflammatory, anti-bacterial) Dark, leafy greens from the cabbage family including kale and broccoli and spices like turmeric, found in curry dishes (anti-inflammatory, aids in digestion).
I recently interviewed an M.D. Anderson Cancer researcher about the health benefits of turmeric/curcumin.

The Cancer-Fighting Kitchen includes 150 science based recipes designed to taste good and be good for you!

She shared some of the recipes with us:

The Cancer-Fighting Kitchen/Emerald Greens with Orange

2 tablespoons extra-virgin olive oil
1 teaspoon minced garlic
Pinch of red pepper flakes
2 tablespoons dried cranberries
1/4 cup freshly squeezed orange juice
6 cups stemmed, chopped Swiss chard in bite-size pieces
1/4 teaspoon sea salt
1/4 teaspoon maple syrup

Heat olive oil in a large saute' pan over medium heat, then add garlic, red pepper flakes, cranberries and orange juice and saute' for 30 seconds. Add the chard, salt, zest and saute' until chard starts to darken. Use a slotted spoon to transfer the greens to a bowl, then bring the liquid in the pan to a boil. When the liquid thickens a bit, stir the greens back in, along with the maple syrup. You may want to add another pinch of salt.
You can also put pomegranate seeds over the greens just before serving.

The Cancer-Fighting Kitchen/Almond Muffin Mania

1 1/2 cups almond meal
1/2 cup spelt flour
1 tablespoon baking powder
1/8 teaspoon sea salt
1/3 cup agave nectar
1/2 cup mashed banana
1/4 cup organic milk (or almond milk)
2 organic eggs
1/4 cup unrefined organic coconut oil
1 1/2 teaspoon almond extract
1/2 teaspoon vanilla extract
Preheat oven to 350F. Prepare mini muffin tin by oiling each cup. Combine almond meal,spelt flour, baking powder and salt. Whisk until combined. Separately, combine agave nectar, mashed banana, milk, eggs, oil, almond and vanilla extract. Whisk until smooth.
Add the wet ingredients to the dry and mix well with rubber spatula.
Spoon batter into the muffin cups, filling each about three-quarters full. Bake for 13 to 15 minutes, until muffins spring back from touch. Let cool on a wire rack for 15 minutes, then run a knife around the edges to loosen before they pop out.
*For ginger/lemon muffins, add 1 teaspoon of ground ginger to the dry ingredients/ Omit the extracts and add 3 tablespoons chopped, peeled fresh ginger, 3 tablespoons of lemon zest and 1 tablespoon of fresh lemon juice to wet ingredients.