Baby Steps to Greater Health



Hey y’all (this is how we southerners talk)!  It’s been a while since my last email.  This one is different in that the focus is on healthy eating habits that can help you live better and longer.  As some of you may know, I am a Certified Holistic Health Coach. And while I love making products for healthy hair and skin, I think it’s more important to get just as healthy on the inside.  So to help you begin your healthy journey, I’ll be sending out healthy eating tips on Wednesdays so be sure to visit CUSHblog or our Face Book page to stay current and win prizes from our online store.  Having said that, today, I want to talk about how to incorporate getting more veggies into your diet.


When I was younger, I never thought much about eating healthy-Primarily because I was naturally thin and never had to worry about weight.  However, after taking my first nutrition class at The Institute for Integrative Nutrition, I learned that eating healthy matters from the very beginning and more importantly, please don’t wait to eat healthy when you are faced with a health crisis.  An ounce of prevention REALLY is worth a pound of cure!


So if you’re like I was as a young 20 to 30 something year old with a care-free eating spirit-I encourage you to rethink your health strategy today!  At the end of the day, your 40 plus years will be here faster than you know….so eating the right foods can increase your chance of enjoying those years by continuing to do the things you love doing right now.  News Flash! There are a lot of sick, suffering people in the 40 plus range.  Think about it for a minute,  if 50 is the new 40 and 40 is the new 30-Don’t you want to be able to keep on doing you? Of course you do.  So where do you start?


You can get on the path to better health by incorporating more fruits and veggies into your diet.  There are a lot of diets out there that people continue to try; yet end up failing.  So rather than trying to change your eating habits overnight, just take baby steps.  Here are a two simple suggestions to get you started:
  1. Pick one day of the week where you commit to eating vegetarian the whole day and don’t let anything or anyone break that commitment or,
  2. Pick one meal out of the day that you’ll commit to eating vegetarian


See-That’s so simple-right?  Start there and then increase the amount of vegetable meals you eat to once or twice a month.   Before you know it, you’ll be eating this way every week and ultimately, you’ll get to the point where you have a diet that consists of eating mostly vegetables. If your goal is to be a vegetarian then BOOM-You’re there!


It can’t get anymore simple than that so why not start with your next meal!  Hey, sometimes you have to just take the plunge and go for it.  So join me…together we can reach healthy weight and health goal and start living better.


If you’re with me, circle back and let me know what you ate.   And, if you’re really about that life and actually cooked the meal yourself-then you get bragging rights. Post a picture of you with your dish and/or recipe on our Facebook page and use the hashtag #prettyinsideandoutwithcush. We’ll have a weekly drawing and give one lucky winner a reward from our online store.  Now THAT’S worth eating your veggies.


Can’t wait to see your photos!

Breast Cancer Awareness: Prevention is Key Until We Find a Cure

Before 1992, the month of October was simply the time period on the Gregorian calendar that noted the seasonal transition from Mother Earth’s abundance of warm, life promoting sun, to less sun and more cooler temperatures.  Cool temperatures that sobered us up and awakened us to the resilience of her beauty painted across the landscape with symbolic fall foliage, as she prepared for a long, cold winter.


And perhaps this is why the Susan G. Komen Breast Cancer Foundation designated October to be the official month for breast cancer awareness and branded the event with its own color—a pink ribbon.


The color pink was selected to remind women that in as much as we are like the summer season—beautiful, feminine, nurturing life givers—some of us would also transition into a season of sobering coolness in our health as we face the staggering statistics that 1 in 8 of us will develop breast cancer.  But more important than that, the color pink is also the symbol of hope that we promote as we rally together in sisterhood to bring awareness about breast cancer facts and possible ways that we can naturally prevent ever getting it.


Know the Quick Facts:


 What is Breast Cancer?

  • According to the World Health Organization (WHO), Breast cancer is the most common cancer among American women worldwide.  Every year 200,000 women are diagnosed with breast cancer and 40,000 of those diagnosed will actually die.
  • Black women are more likely to die than any other ethnic group that’s been diagnosed with breast cancer, which is concluded in the research that shows their death rate at 40%.
  • Even though younger women make up about 11% of newly diagnosed breast cancer cases, women 50 and older are affected the most.
  • Research has shown that smoking puts you at risk for developing breast cancer.
  • Having one alcoholic drink per day slightly increases your risk for developing breast cancer, while having more than one per day will greatly increase your risk.  Note: Alcohol increases estrogen levels in your blood stream and high levels of estrogen has been linked to breast cancer.
  • Using contraceptives for five consecutive years can increase your risk of developing breast cancer, and
  • Taking hormone replacement therapy (HRT) can increase your risk of developing breast cancer.


The Symptoms of Breast Cancer 

  • A discharge from the nipple that’s not milk
  • Unexplained shrinkage or swelling in the breast
  • A lump in the breast or in your underarm pit
  • Pulling in the nipple or pain in the nipple or breast area
  • Change in the shape or size of the breast, and
  • Unexplained shrinkage of the breast


Screening for Breast Cancer

  • Getting screened through mammograms or self-breast exams can aid in detecting breast cancer early enough before it spreads.
  • Mammography in women 40 to 49 has been shown to save lives by only 15%; therefore, researchers have opposing views as to the benefits of a regular mammogram for this age group.
  • Thee evidence for women in the age group of 50 to 69 shows a 10 to 23 percent lower risk of dying from breast cancer so it recommended that these women should get an annual mammogram.
  • Women in their 20s and 30s should have a Clinical Breast Exam (CBE) done by their health care provider during a period of every 3 years.
  • After 40, it’s recommended that women receive a CBE every year.


Breast Cancer Prevention—Three Key Changes That Might Save your Life: Vitamin D3, Omega 3 Fatty Acids, and Exercise


Eating a more plant based diet is a “no brainer” when it comes to sustaining our lives, but did you know that there are essential nutrients like Vitamin D3 (darker skinned women do not get enough sunshine to naturally get Vitamin D3 from the sun) and omega 3 fatty acids that are also critical to your overall health? And moreover, did you also know that exercise—Yes, even walking—just might save your life and prevent you from developing breast cancer?


 Vitamin D3 is A Power House for Wellness


Vitamin D3 Deficiency

Vitamin D3 deficiency has been linked to many health issues ranging from mere bone fractures to heart attacks, so it’s not surprising that cancer— including breast cancer—would also be among the list.


Vitamin D3 Research

Research at UC Sandiago has shown that patients with higher levels of Vitamin D in their blood had a higher survival rate when diagnosed with breast cancer.

Dr. Cedric Garland, a professor in the Department of Family and Preventive Medicine decided to perform the study on the correlations between breast cancer and Vitamin D3 survival rates after he discovered that women with low levels of 25-hydroxyvitamin D had a much greater risk of developing premenopausal breast cancer.  The study concluded that women with lower levels of Vitamin D3 in their blood stream were more likely to develop breast cancer.


How to get more Vitamin D3:

You should see your physician as soon as possible and ask to have a 25(OH) D blood test done to determine your blood level.   Ideally, if you are cancer free, you should aim to have about 50ml of Vitamin D3 in your blood as stated in the chart below.

However, if you are below 50 ng/ml, then you will need to take a good, quality Vitamin D3 vitamin to get you on the right track to increase your vitamin D levels.

Fortunately, Vitamin D3 comes in a variety of forms, i.e. there are gel caps, sprays, and drops so pick the supplement that’s easiest for you to consistently take. I highly recommend the sprayable form because it’s quick and easy to administer.

Below are three charts (based on a 150 lb weight), courtesy of the Vitamin D Council, to guide you on the amount of supplementation you’ll need based on your lab results.


If your levels are 10 ng/ml and below, you’ll need to do the following:

To achieve this level… Take this much supplement per day…
20 ng/ml 1000 IU
30 ng/ml 2200 IU
40 ng/ml 3600 IU
50 ng/ml 5300 IU
60 ng/ml 7400 IU
70 ng/ml 10100 IU


If your levels are between 20 ng/ml and 30 ng/ml, you’ll need to do the following action:

To achieve this level… Take this much supplement per day…
30 ng/ml 600 IU
40 ng/ml 2000 IU
50 ng/ml 3700 IU
60 ng/ml 5800 IU
70 ng/ml 8600 IU


Omega 3 Fatty Acids are Essential for Good Health


Omega 3 Fatty Acids

Researchers at the Research Institute, National Cancer Center, Gyeonggi, South Korea, examined the dietary consumption of omega 3 fatty acid rich fish of 358 Korean women who had been diagnosed with breast cancer and a control group of 360 Korean women with no known history of breast cancer, and what they found was extremely promising.  Women who had higher levels of omega 3 fatty acids in their diet were less likely to develop breast cancer.  Therefore, increasing your intake of omega 3 fatty acids will possibly lower your risks of developing breast cancer.


Getting More Omega 3 Fatty Acids in Your Diet:

You can eat more wild Alaskan salmon to increase your daily consumption of omega 3 fatty acids.  Wild Alaskan salmon has very low mercury levels and is therefore, safer to consume.   Or, you could also supplement with a high quality fish oil or cod liver oil.  But if you supplement with cod liver oil, just be mindful that it contains vitamin D3 so you will have to adjust your vitamin D3 supplemental intake to ensure that you are not getting too much.


Exercise Strengthens the Immune System



The beauty of exercise is that it doesn’t have to cost anything—it’s free.  And according to the National Cancer Institute, women who exercise four or more hours a week, are less likely to develop breast cancer, which is a very simply strategy to incorporate into your daily lives.  Walking 30 minutes a day—six days a week can save your life.


These are three small, simple strategies that might prove to have a profound impact on the longevity of women.  So this October, I urge every woman to not only adorn yourselves in the sisterhood of pink during this change of seasons and become not only mindful of the statistic that 1 in 8 of us will be diagnosis with breast cancer, but to also become stronger in the pink ribbon sisterhood that’s now symbolic of the beauty, femininity, nurturing spirit, and most important of all —the hope that this awareness gives each of us to prevent breast cancer from entering our lives!
















Milk Does the Body Good! Only if it’sTruly Organic

I’m a big advocate of buying organic and/or natural products whenever possible. One of my must-haves in the organic food category is milk.  The thought of giving my family milk that comes from conventional farming (where horror stories abound) makes me sad for the cow and concerned about the quality of the milk.  Is the milk nutritional?  Is it  harmful to my family, etc…


While I won’t belabor the unspeakable suffering that conventional cows must endure to put milk on our tables, I will provide a link from the Humane Society that speaks to why we should re-think purchasing dairy sourced from these cows.  After all, cows deserve compassion too.  Right?


However, I do realize that there are people out there who don’t make their milk purchasing decisions based on the welfare of the cow. So, I say to you perhaps you’d consider changing your dairy purchasing habits based on the following: The welfare or health risks that the suffering cow’s milk might have on your family.


Of course, this  brings me back to my previous two questions:  Is the milk nutritional? Is it harmful?  I will respectively answer no and yes- and here is why:


Conventional Milk is Less Nutritional Because:


  • The cows are fed an unnatural diet of pesticide and genetically modified organism (GMO) grains and meat-including cow meat
  • The cows are sicker because they are never allowed to move and graze (I can’t image being caged in and never being able to move while something is continuously suckling me while I’m sick and in pain). Wow!
  • The cows are given Bovine Growth Hormones (BGH) and antibiotics
  • The milk from these cows can contain up to 750 million dead pus cells per liter


The Harmful Effects of Conventional Milk on Humans


  • We consume more GMOs, which are very dangerous to your health according to Dr. Oz  (warning, the video might be graphic)
  • We consume milk that contains 30 to 50 % more saturated fats because the cows do not graze on nutrient rich grass
  • We are more susceptible to antibiotic resistant diseases like MRSA
  • We greatly increase our chances of hormone related cancers in the breast and testes


Benefits of  Organically Grown Milk: Especially When the Cows are Grass-Fed


  • We are not exposed to questionable GMOs
  • We receive higher amounts of  CLA (conjugated linoleic acid), which is excellent for overall health, according to Dr. Mercola
  • We recieve higher amounts of omega 3 fatty acids, which greatly benefit our hearts and reduce the risk of having any kind of heart attack (including a sudden heart attack), according to a scientific study done by The American Heart Association
  • We receive higher amounts of oleic acid, which helps to reduce LDL (bad cholesterol levels)
  • We increase our overal antioxidant levels
  • We receive less saturated fat
  • We gain a stronger immune system


Now for me, these main key points make my decision for purchasing organic milk a “no brainer.” I do it in hopes that my purchasing dollar will send the message that these harmful and cruel industrial-scale factory-farming practices should end, and I do it to improve my family’s health. However, I must admit that not all organic milk is created equally.  So, if you decide that you want to start giving your family organic milk, I provided a quick guide to help you make the right choice for your family and your finances.


The Cornucopia Institute has put together the Organic Dairy Report/Ratings  that rates the quality of different organic milk  brands.  The healthiest and most nutritional milk has a 5 cow star rating (too cute!) and the least healthy/nutritional milk has a 1 or 0 cow rating.


The chart is pretty straight forward and gives you what you need to make the right decision for you and your family.  



Harvard Gazette

The Cornucopia Institute

The Humane Society

Food Matters TV

Worlds healthiest Food

Union of Concerned Scientist

Dr. Mercola