Read This if You Suffer from Mouth Ulcers

A few months ago I wrote an article admitting that I brush my teeth with soap, explaining some of the reasons why. You can read that article here.

Something I did not include at the time was the fact that I have always suffered from mouth ulcers, and that the incidence of those has markedly decreased since I started using the tooth soap to brush my teeth. Well, recently I got a sample of new toothpaste in the mail and, by golly, I tried it. Yum, it tasted good and foamed up nicely. After a couple of brushings, though, I began to notice a couple of swollen areas on my lips, one on the top and one on the bottom. I recognized the beginnings of those old, too-familiar aphthous mouth ulcers and immediately stopped using the toothpaste. The swollen bump on my lower lip went away within a couple of days; the one on my upper lip is now a tiny aphthous ulcer. (Sigh.) When will I learn.

I happened to hear a doctor on a radio talk show recently mention that an ingredient in toothpaste called sodium lauryl sulfate has been linked to mouth ulcers and I decided I would do some google searching. I’m reprinting an article below from mouthulcers.org that explains that connection. I thought it was an important article and wanted to share.

Toothpaste and SLS

Sodium Lauryl Sulfate (SLS) is found in almost all readily available toothpastes, and mouth washes. It is what makes the toothpaste go all nice and foamy when you brush your teeth, however, there is nothing else nice at all about putting this chemical in your mouth!
Also known as: Sodium dodecyl sulfate, Dodecyl sodium sulfate, Lauryl Sodium Sulfate, Sodium Laurylsulfate, Sulfuric acid monododecyl ester sodium salt.
Sodium Lauryl Sulfate is a cheap anionic surfactant used in cosmetics and industrial chemicals as a cleansing agent (it is a detergent).
In absorption, metabolism and excretion studies Sodium Lauryl Sulfate has had a degenerative effect on the cell membranes because of its protein denaturing properties. High levels of skin penetration may occur at even low use concentration. Residual levels are maintained in the heart, the liver, the lungs and the brain from skin contact.
It is momentarily comforting to know that SLS is used routinely in clinical studies - until you realise that SLS is used as the "Standard Dermatological Irritant" by which others irritants are measured! Thus, despite being the number one active ingredient in virtually all soaps, shampoos and cleansers, the sole purpose of using SLS in clinical studies is to cause skin irritation that can then be used to identify the properties of other chemicals!
Still other research has indicated SLS may be damaging to the immune system, especially within the skin. Skin layers may separate and inflame due to its protein denaturing properties.
SLS is a contributory factor in the occurrence of mouth ulcers for a lot of people, avoiding it has definitely reduced the frequency and severity for me. For some people, eliminating SLS has completely eliminated their ulcers. If you suffer from recurrent mouth ulcers, it is certainly worth switching to an SLS-free toothpaste - use it exclusively for a couple of months and see if it helps.
To read more simply type "SLS irritant" into the Google search box.
SLS is not the only irritant, some toothpaste manufacturers use other detergents which can also cause problems, make sure yours doesn't have any other horrid ingredients in it, Protect Your Mouth.

It’s back to the tooth soap for me and I am happier – and healthier – for it. If you suffer from mouth ulcers as I have, you may want to consider reading about and trying The Perfect Prescription, tooth soap.

Chutney Chicken Wrap

This recipe is from Denise Austin. I fixed it this evening and absolutely loved it. I actually heated the tortillas and served it for dinner with a salad on the side.

Chutney Chicken Wrap

Makes 4 Wraps

Chutney is the secret ingredient that pumps up the flavor of these wraps. Brown-baggers can make these the night before, then keep them well-chilled for a satisfying lunch.

Ingredients:
2 tablespoons chutney
1/4 cup low-fat mayonnaise
4 low-fat tortillas (8" diameter)
4 large red lettuce leaves
2 cups shredded cooked chicken breast or 8 ounces sliced smoked turkey breast (from the deli)
1 cup finely shredded carrots

To Make:
Mix the chutney and mayonnaise in a small bowl. If you have time, cover and refrigerate for 20 minutes for the flavors to develop.

Spread a scant 1 1/2 tablespoons of the chutney mixture on each tortilla. Top each with a lettuce leaf, 1/2 cup chicken or 2 ounces turkey, and 1/4 cup carrots. Roll the wraps tightly and cut in half diagonally.

Per wrap: 269 calories, 30 g carbohydrates, 23 g protein, 6 g total fat, 53 mg cholesterol, 2 g dietary fiber, 471 mg sodium

Find more delicious recipes and healthy eating strategies on Denise Austin Fit Forever!

Healthy Easter Treats for Kids

Easter is right around the corner, and that of course means plenty of
candy and treats for the kids. Not only does the Easter bunny bring
sweets in the form of chocolate bunnies and eggs and of course the
always popular marshmallow peeps, but the kids also receive plenty of
candy at school and from grandparents. As parents, we want to provide
our kids with some healthy alternatives to all this candy for Easter.
Not only is it better for our little ones, it also eliminates the
constant whining for candy, or the stack of sweets that
lasts until Halloween.

What can you do as a parent to switch out some of the sugary treats with
healthier alternatives? Quite a bit and we have compiled some of our
favorite ideas to get you started. Read through the suggestions below
and feel free to adapt and change things around to make it work for your
family.

Treasure Hunt

Start by making an Easter basket that you fill with inexpensive outdoor
toys. These could include jump ropes, bubbles, sidewalk chalk, gardening
tools and various balls or Frisbees. Other ideas are water bottles, bike
accessories (like a basket or a new helmet) and new sandbox toys. Of
course you can also include a few markers or crayons to use inside for
rainy days.

Now it's time to hide the Easter basket and set up a treasure hunt for
the kids. You can draw a map where x marks the spot where you hid the
basket, or set up a series of hidden clues for the kids to follow. The
hunt itself will be just as much fun as receiving all the fun outdoor
gifts.

Egg Filler Ideas

Plastic Easter eggs that you can fill yourself are another great idea
for healthy Easter treats. You can fill these eggs with small toys, a
few coins or even a couple of crayons. A pack of stickers is another
favorite in our house. Of course you can also fill these plastic eggs
with some edible treats. Add a handful of nuts, or some dried fruit.
One of our favorites is some homemade trail mix from dry cereal, nuts,
dried fruits and a few M&Ms.

Party Treats

If you are having a family get together or a party this Easter, try some
of these healthy Easter treats and desserts. Make some egg shaped jello
jigglers using egg shaped molds that you can find at most grocery stores
this time of the year. Fill Easter themed bags with plain popcorn and of
course set out some baby carrots that the kids can nibble on. They'll
love eating "just like bunnies".

The Easy Way Out

Even if you don't have much time to prepare homemade treats, you can
keep Easter healthy by making the right choices. Even retail stores are
catching on to the idea that parents want healthy treats. Our local
Wal-Mart carries plastic eggs prefilled with healthy treats, along with
alternatives such as matchbox cars, silly putty and bracelets. In the
Easter Basket provide a stuffed animal, toy, clothing, hair clips,
coloring books or other fun items that you know your child will enjoy.

Make a tradition

Ask the grandparents and other relatives who usually bring a treat, to
bring an Easter-themed book instead that your kids can enjoy for years
to come. Our family has a stash for both Christmas and Easter that we
pull out for the designated season and the kids always look forward to it.

Of course Easter isn't the only time to eat healthy. Cook a healthy meal for your family every single day and enjoy more time with your kids instead of planning what you will cook that night. Join the Healthy Menu Mailer and receive 7 healthy dinner recipes a week with a grocery list to go along with it. We make healthy menu planning easy and save you time and money along the way.

Eating Healthy Can Taste Good!

One of the biggest reasons people don’t eat healthy foods is because they feel it won’t taste good. The problem is, if your health food doesn’t taste good, you’re eating the wrong health food. Just because something is good for you doesn’t mean it has to taste bland, boring, or completely gross. There are plenty of ideas out there for eating healthy without making sacrifices on taste Here are just a few of them.

Try new alternatives
The health food market has changed in recent years. Eating healthy is more popular; so a lot of new products and healthy alternatives are now available. Next time you’re at a health food store (and if you don’t go, you definitely should), look around at all the different options. There are now healthier versions of previously unhealthy foods. Why not try them; you might be pleasantly surprised with the taste.

Make your own food
It’s become so easy to buy food that’s frozen, boxed, or even already cooked for us. The problem is that convenient isn’t necessarily healthy, and the ones that are marketed as health food usually don’t taste that great. It’s much easier to have healthy food that actually has some flavor if you make it yourself. If there’s just no time, why not cook several meals on your day off and pop them in the freezer. That way you have the convenience of frozen food without the blandness and questionable texture.

Spice it up
Think food that’s good for you has to taste bland and boring? Not true. A great way to add taste without adding a lot of fat or calories is to add more spices. Salt is not the only seasoning you can add to your food. Try experimenting with different flavors till you find the ones you like the best

Get fruity
If you’re craving sweets, fruit is a great way to get your fix without binging on candy and chocolate. Instead of your normal afternoon snack, try an apple or another fruit you can easily toss in your purse. At dinner, you can add fruit as a dessert, side dish, or even put some into the main course. Fruit gives you lots of vitamins and minerals and it satisfies your need for sweets. Another great idea, if you own a juicer, is to juice various vegetables and then add fruit to flavor. You’ll be getting the added benefit of vegetables with the taste of fruit juice.

Don’t fall into the idea of believing diet food tastes bad. You can get food that’s good for you and tastes great, you just have to look a little harder to find it.

Garlic Lentil Soup

Speaking of great-tasting food that's good for you, here's a recipe that's perfect for this time of year.

Garlic Lentil Soup

Ingredients:

1 cup of red lentils, rinsed and drained
2 onions, finely diced
2 garlic cloves, crushed
1 carrot, peeled and finely sliced
2 tablespoons olive oil
2 bay leaves
½ teaspoon dried oregano
7 cups vegetable stock
Salt and black pepper

Instructions:

Place all ingredients except the salt and pepper into a large soup pan. Bring to a boil and then lower heat and simmer for approximately 1 hour. Stir occasionally to prevent lentils from sticking to pan. If soup thickens and lentils are still not tender, add a little extra vegetable stock.

Remove the bay leaves and add salt and pepper to taste. Serve the soup into warm bowls and serve with a whole wheat or seed roll.

Spring Ahead with Melatonin-rich Cherries

Eating Melatonin-rich Cherries May Help Regulate Your Internal Time Clock After 'Losing' an Hour of Sleep

NEW YORK, March 5 /PRNewswire/ -- Our clocks may spring forward on
March 11, but our body's internal time clocks often take longer to adjust.
Experts say we may find help with a surprising source of melatonin:
cherries.

Melatonin is produced naturally by the body in small amounts and helps
regulate your sleep-wake cycle -- helping to induce sleepiness at night and wakefulness during the day. Recent studies have revealed that tart cherries are one of the few known food sources of melatonin. Tart cherries are the variety of cherries that are sold year-round as dried, frozen and juice.

"Even a slight increase in the melatonin level in the body can improve
the body's circadian rhythm or sleep patterns," said Russel J. Reiter,
Ph.D, a nutrition researcher at the University of Texas Health Science
Center and one of the world's leading authorities on melatonin. Reiter also is co-author of the book "Melatonin" (Bantam). "We've learned that
melatonin from food enters the bloodstream and binds to sites in the brain
where it helps restore the body's natural levels of melatonin, which can
help enhance the natural sleep process," said Reiter.

Beyond the benefits of resetting the body's internal time clock when we change our clocks, melatonin also may be helpful for treating jet lag for international travelers, for new parents who are up all night and for late-shift workers trying to adjust to a new schedule. Increasing melatonin also has been shown to help with sleep-onset insomnia in older adults with a melatonin deficiency.

"By age 30, blood levels of melatonin begin to decline and by age 60,
levels can be significantly lower, which may account for the sleep
disturbances that often occur with aging," Reiter said. "If eaten
regularly, tart cherries may help regulate the body's natural sleep cycle
and increase sleep efficiency, including decreasing the time it takes to
fall asleep."

Melatonin supplement pills have been heavily promoted in health food
stores, pharmacies and on the internet as a sleep aid. But Reiter and other experts suggest food sources of melatonin, such as cherries, may be a better alternative for boosting the body's own supply of melatonin.

Research conducted by Reiter and colleagues at the University of Texas
Health Science Center found that a handful of cherries contain more
melatonin than what is normally found in the blood. Cherries are believed
to be one of the most concentrated sources of melatonin. Bananas, corn and
oats supply melatonin but in considerably smaller amounts.

Increasing melatonin may do more than promote a restful sleep.
Melatonin is a potent antioxidant that has been extensively studied in
recent years for its role in reducing inflammation and fighting free
radicals in the body, which is linked to increased cancer risk.

A new study published in the journal Free Radical Research that was
conducted by Reiter and colleagues at the University of Granada in Spain
found that melatonin neutralizes the oxidative and inflammation process
caused by aging, thereby suggesting that melatonin may play a role in
delaying the effects of aging.

Based on the findings of this study, the authors suggest that daily
melatonin intake in humans from the age of 30 or 40 could potentially help
delay illnesses related to aging.

For more information on melatonin and cherries, visit www.ChooseCherries.com.

Cherry Oatmeal Muffins

Before you "spring ahead," get your melatonin here!

Cherry Oatmeal Muffins
Perfect for breakfast-on-the-run or lunchbox treats.

Ingredients:
1 cup old-fashioned or quick cooking oats, uncooked
1 cup all-purpose flour
1/2 cup firmly packed brown sugar
1 1/2 teaspoons baking powder
1/4 teaspoon ground nutmeg
3/4 cup buttermilk
1 egg, slightly beaten
1/4 cup vegetable oil
1 teaspoon almond extract
1 cup frozen tart cherries, Coarsely chopped
Granulated sugar (about 2 tablespoons)

Directions:
Put oats, flour, brown sugar, baking powder and nutmeg in a large mixing bowl; mix well. Combine buttermilk, egg, oil, and almond extract in a small bowl. Pour buttermilk mixture into oats mixture; stir just to moisten ingredients. Quickly stir in cherries (it is not necessary to thaw cherries before chopping and adding to batter.) Spray muffin pan with non-stick spray. Fill muffin-cups 2/3 full. Sprinkle with granulated sugar. Bake in a preheated 400 degree oven 15 to 20 minutes, or until golden brown. Makes 12 Muffins

Nutrition Info:
Nutrition Facts per muffin: 166 cal., 6 g total fat (1 g sat. fat), 25 g carbo., 19 mg chol., 3 g pro., 1 g fiber, 75 mg sodium. Daily RDA values: 2% vit. A, 0% vit. C, 6% calcium, 6% iron.

Recipe from www.ChooseCherries.com