Mardell Hill

Love Kale… Those little green leafs are power packed with more nutrients than any other food on the planet. In fact, kale’s nutritional value is so high, it may have SUPER powers!

Watch How to make Kale Soup fast and easy!   https://youtu.be/8GlAbQUfmyY

Some of these powers may include:

• Fiber
• Antioxidant alpha-lipoic acid
• Potassium
• Vitamin C
• B6
• Chlorophyll
• Vitamin A
• Vitamin K
• Vitamin E
• Copper
• Iron
• Manganese
• Phosphorus
• Lutein
• Zeaxanthin
• Zinc
• Omega3 fatty acids
• Isothiocyanates (ITCs)
• Flavonoids
• And even Protein!

Wow! This is amazing… if you haven’t tried kale yet, this might be a good time because of the massive value it has on improving or maintaining your health.

Some of these benefits may include:

• Lower risk of heart disease
• Improve digestion
• Weight loss
• Lower risk of asthma
• Lower blood pressure
• Improve hair, skin, nails, and bones
• Lower risk of cancer
• Improve blood sugar, lipids, & insulin levels in diabetics
• Increase antioxidants
• Reduce risk of stroke
• Reduce risk of kidney stone formation
• Lower carcinogenic effects
• Improve digestion
• Reduce constipation
• Reduce inflammation
• Improves brain function

NOTE: since kale is high in potassium, check with your doctor if you have kidney or heart disease prior to consuming.

Pick kale with the darkest leaves for the most nutrients. Kale is considered one of the world’s healthies foods for good reason… find out more health tips and recipes www.intestinalhealthbook.com      Page 159 for Kale Soup

 Getting started using kale:

• Add to salads
• Stir into pasta sauce
• Slip into sandwiches
• Bake, boil, or sauté
• Stir fry with garlic and herbs
• Toss into a smoothie
• Blend into a dressing to top salads, fish, or chicken
• Or, my favorites:
  • Place kale, cilantro, onion, carrot, beet, water, and bouillon cubes into a high speed blender. Run on high for 6-7 minutes until you have hot soup. Serve with rice crackers ~ Yum!
  • Kale Soup – Easy, Fast, and Nutritious! Click on the link at the top of this page…
  • Or, place washed kale in large bowl, drizzle with olive oil and a little salt, then massage with hands until softened. Add chopped apple, feta cheese, pumpkin seeds or chopped almonds, and dried blueberries. Top with Apple Cider Vinegar. Toss and be sure to chew each bite for maximum nutrient absorption ~ best salad ever!

Strawberries are one of summers favorite treats. Red, juicy, and sweet… Like love pouring into your body with each bite! Along with all this deliciousness is nutritious-ness. No matter which of the hundreds of varieties you choose from, this fruit may just be one of the top beneficial food for the following:  

• Antioxidants – quercetin, kaempferol, lutein, zeathancins, and anthocyanins
• Polyphenol
• Fiber
• Potassium
• Folate
• Vitamin C
• And, so much more!

One of my favorite suggestions to my clients and friends over the past few decades has been to eat foods with high water content and BINGO, strawberries fit nicely into this category! Plus, they are low glycemic which means you get all the benefits of eating fruit without the blood sugar spike. This winning fruit may reduce some of the following:

• Inflammation
• Weight
• Free radicals
• Risk of stroke
• Risk of atherosclerosis
• Risk of bad cholesterol
• Risk of tumor growth
• Risk of diabetes
• Risk of cancer
• Risk of high blood pressure
• Allergies
• Asthma
• Depression
• Risk of cataracts
• Risk of wrinkles ~ that’s nice!

Find more health tips & recipes on YouTube: http://bit.ly/1VfVFT2 SUBSCRIBE!

In other words, this amazingly powerful fruit contains so many nutritional components that the scrumptiousness of eating them is only a side benefit. So, let these sweet red delights pass your lips, slim your hips, and boost your immune system!

It’s as simple as wash, cut off the top, and eat…

Yum happens!

For healthy recipes on how to soothe your tummy and lift your health go to www.intestinalhealthbook.com

First of all, what the heck IS cholesterol?

The simple answer is from the food you eat. It can be virtually any kind of food—even food that contains no cholesterol itself. All the carbohydrates, fats, and proteins you eat contain carbon. The cholesterol is made out of that carbon. Finally, your body, armed with these carbon building blocks, has what it needs to make its own cholesterol.

While 90% of the body’s total cholesterol is made naturally in the liver, your body still needs food to fuel the cholesterol production process.

And… why is cholesterol important?

Cholesterol performs three essential bodily functions:

• It assists in making the outer coating of cells.
• It makes up the bile acids that work to digest food in the intestines.
• It allows the body to synthesize Vitamin D and hormones such as estrogen and testosterone.

Easy answers to your everyday questions – YouTube http://bit.ly/1RYWcvN Mardell Hill

What if I have high “bad” cholesterol?

Here are the three basic rules:

1. Restrict your intake of:

• Saturated fats found in animal products such as meat, milk, cheese, and butter.
• Trans fats found in manufactured processed foods such as commercially baked snacks, cakes, and crackers.

2. Increase your intake of:

• Fibrous foods such as whole grains, grain breads, oatmeal, greens, vegetables, berries, and legumes. These fibrous foods scrape cholesterol deposits from the blood vessel walls and transport excess cholesterol to the liver for processing and elimination.
• Omega-3 fatty acids by consuming more flax seeds (or oil), walnuts, fish (such as salmon), beans, winter squash, and olive oil.

3. Lose weight by exercising more and making lifestyle changes.

For more information on intestinal health, go to: www.intestinalhealthbook.com PURCHASE in Ebook or hardbound and see pages 91-92 for more details on cholesterol.

Yup, you guessed it… it is a gland! This miraculous gland assists both the digestive system and the endocrine system. Here are the functions for each:

• Digestive System—The pancreas secretes enzymes that assist in digestion and nutrient absorption by breaking down carbohydrates, proteins, and fats (lipids) in the food matter as it enters the duodenum from the stomach.
• Endocrine System—The pancreas produces regulating hormones, including insulin, glucagon, somatostatin, and pancreatic polypeptide.

The pancreas also reduces the acid from our stomachs by creating creates sodium bicarbonate ions to break down Hydrochloric Acid (HCl).

Were you aware that this gland sits at the back of the stomach and is joined by ducts from the liver and gallbladder and releases into the duodenum portion of the small intestine.

Such an amazing and necessary participant in our digestive and endocrine regulations, what would cause it to become inflamed? Something called pancreatitis (itis = inflammation).   How does this happen?

Well, the number one cause is long-term alcohol abuse. It may also be from hereditary pancreas disorder, cystic fibrosis, some autoimmune diseases, or taking certain medications. If pancreatitis becomes chronic, it may cause symptoms such as poor digestion and severe abdominal pain.[i]

To stress the importance of avoiding or reducing pancreatitis, listen to this fact: When the pancreas gets inflamed, the enzymes inside attack and damage the tissues within the pancreas itself, resulting in bouts of abdominal pain! OMG… that can’t be good!

Weekly health videos at YouTube: http://bit.ly/1VfVFT2 SUBSCRIBE!

As always, contact your physician or healthcare provider should you have any concerns! Then, once you have been checked out and know whether you need further medical attention or just an adjustment to your lifestyle, you can explore what you can do for your pancreas.

First and foremost, adjust your lifestyle to reduce alcohol and change dietary choices to lower glycemic foods. Other than that, some of the following herbs may be helpful to reduce the burden on your pancreas and improve and better regulate your pancreas’ glandular functions:

• Burdock root
• Milk Thistle
• Red clover
• Cedar berries
• Echinacea
• Gentian root
• Goldenseal
• Dandelion root
• Licorice root
• Olive leaf extract
• Gentian root, commonly used as a digestive aid, in some cases.

*Be sure to consult with an herbalist or your healthcare provider regarding the best herbs, usage, benefits, and potential risks for your condition.

[i] Charles P. Davis, MD, PhD. “Pancreatitis Facts.” Medically reviewed on July 3, 2013. http://www.medicinenet.com/pancreatitis/page2.htm

Intestinal Health Book ~ Order hard bound or eBook using the following link: http://amzn.to/1Gc39EY

To best understand cacao, let’s first omit the other two similar and often confusing terms… cocoa and chocolate.

Let’s start with cocoa, it is roasted and ground cacao seeds and then the cacao is heated. Don’t worry, it is not inferior to raw cacao, it’s just been heated to a higher temperature but still retains lots of antioxidants that are good for heart, skin, blood pressure, and stress.

While chocolate is still made from fermented, roasted, and ground cacao seeds. It is actually a food that has been prepared into a form of liquid, paste or a solid, hard block. It is most commonly referred to as sweet chocolate which is a combination of cocoa solids, fats and sugar. If you want milk chocolate, it just contains additional milk products. Chocolate can be added to hot or cold milk for a yummy treat.

But the real question is, What Is Cacao? Simply, it’s the raw beans or seeds of the cacao tree that have been fermented to develop flavor and reduce the bitter taste. It is often referred to as “raw” chocolate because it is far less processed than either cocoa or chocolate.

Some keen facts include:

• Extracts from these beans are commonly used for cocoa butter and they are used to make chocolate.
• A study performed by Cancer Research of Hawaii revealed that cocoa beans have high concentrations of several bioactive compounds with distinct properties that when consumed offer great health benefits for humans.
• According to a 2011 review in the “Chemistry Central Journal,” cacao is a “super fruit” producing large antioxidant effects and having a high nutrient content.
• Antioxidant Benefits Extracts from the cacao bean have been scientifically proven to have a high concentration of antioxidants. Antioxidants are chemicals that rid your body of free radicals that cause cell damage and promote disease.
• Cardiovascular Benefits Scientific research has also indicated that cacao beans possess anti-cancer properties. “European Journal of Cancer Prevention” stated that the antioxidants contained in the cacao bean, beta-sitosterol in particular, play a protective role against the development of cancer.
• Lowers Cholesterol Due to the presence of antioxidant in cacao, consumption of cacao has been associated with lowering serum cholesterol in humans. The higher the cacao content of chocolate, the greater its cholesterol-lowering benefit will be.

Find more health tips from Mardell Hill YouTube: http://bit.ly/1VfVFT2 SUBSCRIBE!

And, GUESS WHAT? Cacao is considered a “super food.” These super benefits include:

1. Cacao has the highest concentration of antioxidants such as polyphenols, catechins and epicatechins among any other food in the world – more than blueberries, goji berries, pomegranates, acai, and red wine combined! Antioxidants are the tiny warriors that protect our cells from damaging diseases and aging.
2. The cacao bean may very well be the number one highest source of Magnesium as well. Magnesium is good for the heart, improves blood flow, enhances brain function, helps prevent constipation, and even relieves menstrual cramps.
3. Cacao beans contain 314% of the U.S. RDA (Recommended Daily Allowance) of Iron per 1 oz. (28 grams) serving making it a strong defense in the battle of anemia.
4. Cacao contains enough Chromium to replenish those deficient in this important trace mineral. Believe it or not, nearly 80% of Americans are deficient in Chromium which helps to balance blood sugar.
5. Manganese is yet another trace mineral found abundant in cacao. Manganese works hard helping Iron oxygenate the blood and assists with the formation of hemoglobin.
6. Cacao is an excellent source of Zinc, as well, which plays an important role in keeping our immune system strong, liver functioning well, along with a healthy pancreas, sexual fluids, and skin. Zinc takes part in many enzymatic reactions throughout the entire body too.
7. Raw cacao is a great source of Vitamin C.
8. The fiber in cacao works well to keep the digestive track running and clean.
9. Raw cacao contains essential omega 6 fatty acids, also, but once cooked or made into chocolate, those essential fatty acids become rancid (trans fats) = unhealthy for you.
10. Cacao beans contain “feel good” compounds can that trigger a euphoric feeling when eaten improving mood greatly.

Now that’s a super deal served up as good health!  So how do you find cacao? You can look for cacao beans with or without skin, cacao nibs, cacao butter, powder or paste and ideally it should all be organic. An easy way to enjoy cacao would be to buy raw cacao products and include them in your usual drinks like coffee or tea. You can, also, use cacao nibs in desserts. If you love dark chocolate, you should be able to adapt to the bitter taste of raw cacao which offers so much more superfood qualities than if you were to eat it cooked.

When all is said and done… on behalf of all us chocolate lovers… I would like to thank the cacao bean for the birth of chocolate. Chocolate bars, chocolate milk, chocolate ice cream, chocolate covered fruits… we love it all and are always looking for an invitation to indulge in it. Consequently, there’s always new research being conducted on chocolate and the benefits from eating it – Remember though, the darker the chocolate with less sugar, the bigger the benefits.

Your Intestinal Tract is the largest immune system, get the best! Your questions, Your answers  www.intestinalhealthbook.com

Since your gut health is your #1 defense, get prepared with Prebiotics. That’s right, PREbiotics maximize the benefit of PRObiotics. Every day, everywhere, we are hearing about probiotics, the essential good bacteria our gut needs for good digestion. Now it’s time to get the scoop on how to support and “feed” our essential probiotics…

Prebiotics are non-digestible carbohydrates that “feed” the probiotics (“good bacteria”) already present in or added to your digestive tract. Perfect, what are they?

• Cruciferous vegetables
  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels sprouts
  • Bok choy
  • Radishes
  • Turnips
  • Asparagus
  • Parsnips
  • Kale
  • Collard greens
  • Arugula
  • Watercress
  • And Jerusalem artichokes.
• Bananas
• Oatmeal
• Honey
• Red wine
• Maple syrup
• And legumes.

To find out more interesting facts about healthy digestion go to http://bit.ly/1VfVFT2 SUBSCRIBE!

It is important that you get sufficient amounts of both Prebiotics and Probiotics.

Oh yeah…Prebiotics are loners, they prefer to be eaten alone, without other foods.

See pages 135-36 in Intestinal Health book www.intestinalhealthbook.com for more about prebiotics and probiotics.

OR, see: Mandana Arabi, MD, PhD. “Prebiotics and Probiotics: The Importance of Gut Health.” Posted on June 17, 2013. http://www.huffingtonpost.com/mandana-arabi-md/prebiotics-probiotics_b_3430788.html

Yes, it’s true… Keeping your teeth shiny does affect your intestinal health! How’s that? Not only does dental hygiene prevent mouth disease, but also may prevent intestinal disease.

Fact: Proper dental hygiene is essential to good digestion because anti-microbial compounds such as lysozyme and IgA (secretory antibodies) in the mucous membranes in your mouth help to eliminate bad bacteria.

No kidding… Every time you swallow, the bacteria in your mouth travels down your intestinal tract to either support digestion or contribute to digestive challenges.

Your Intestinal Tract is the largest immune system, learn more: www.intestinalhealthbook.com

The follow are some food facts, according to worldental.org, to maintain a healthy mouth and ultimately, healthy digestion:

• Green tea, which contains polyphenol antioxidant plant compounds that reduce plaque, cavities, and gum disease. Green tea may also reduce bad breath and strengthen tooth enamel because of its high fluoride content.

• Dairy foods are beneficial because of their low acidity, which reduces wear and tear on the teeth. Additionally, dairy foods are high in calcium, the main component of teeth.
• Cheese contains calcium and phosphate, which help balance pH in the mouth, preserve (and rebuild) tooth enamel, produce saliva, and kill bacteria that may cause cavities and disease.
• Fruits such as apples, strawberries, and kiwis contain Vitamin C, which is considered the element that holds cells together. If this vitamin is neglected, gum cells may break down, making gums tender and susceptible to disease.
• Vitamin A, which is found in pumpkins, carrots, sweet potatoes, and broccoli, is necessary for the formation of tooth enamel. Crunchy vegetables may also help clean gums.
• Onions contain antibacterial sulfur compounds. Tests have shown that onions may kill various types of bacteria, especially when eaten raw.
• Celery may protect teeth by generating saliva that neutralizes the acid that causes demineralization and cavities. It also massages the teeth and gums.
• Sesame seeds reduce plaque and help build tooth enamel. They are also very high in calcium.

• Beef, chicken, turkey, and eggs contain phosphorus which, along with calcium, is one of the two most vital minerals of teeth and bone.
• Water cleans the mouth and generates saliva, which deposits essential minerals into the teeth. It keeps gums hydrated and washes away particles from the teeth.⁴

Be sure to brush and floss daily, and visit your dentist for regular cleansings and exams. Take good care of your teeth and gums: Your ultimate good health may depend on it!

* For more information about specific diagnoses or oral hygiene care, consult with your dentist.

Find more health tips from Mardell, YouTube: http://bit.ly/1VfVFT2 SUBSCRIBE!

You job, driving, flying, electronics, movies, or just plain tired… do you sit too much? Well… you better get off your butt & beat cheeks, before you experience:

• Sluggish bowels
• Peristalsis muscle deconditioning
• Slowing metabolism
• And, increased morbidity rate!

That’s right! The more you sit, the more your:

• Internal metabolic chemical reactions may decrease
• Glucose regulation (blood sugar) may decrease
• Decrease muscle mass and overall strength
• Potential weight gain
• And, ultimately, overall physical degeneration and potential disease.

Cinch up your waistline and enlarge your health: http://bit.ly/1RYWcvN SUBSCRIBE

Ok, ok… so what do you do about it? Get up and move!

• Change your transit route to allow for more walking to and from work.
• Arrange your office in a way that more movement is required to accomplish tasks.
• Sit or bounce on a ball instead of using a chair at your desk
• Utilize a standing workstation.
• Fidget!
• Pace the halls.
• Stretch, reach, lean, squat, pull, and push to keep moving all day long – squirm.
• Take a walk.
• Walk up and down the stairs.
• Take advantage of onsite or offsite exercise facilities and classes offered by your company.
• Pack your own lunch so you have time to get some exercise on your lunch break.
• Drink plenty of water throughout the day, making it easy to excuse yourself for refills or bathroom breaks.
• Use the buddy method to motivate more activity in the workplace.

Outside of work? Try these:

• Outdoor recreational activities
• Playing with your children or grandchildren
• Gardening
• Yard work
• House work
• Home repairs
• Shopping
• Or, dancing

In short, activity increases bowel movements and burns calories making it a win/win for your waistline and lifeline! So, go ahead… squirm, fidget, and wiggle throughout your day!

For more information on intestinal health, sitting, and rebuilding, go to www.intestinalhealthbook.com PURCHASE in Ebook or hardbound and see pages 114-117

Kale hugs and loves your body! Those little green leafs are power packed with more nutrients than any other food on the planet. In fact, kale’s nutritional value is so high, it may have SUPER powers!

Some of these powers may include:

• Fiber
• Antioxidant alpha-lipoic acid
• Potassium
• Vitamin C
• B6
• Chlorophyll
• Vitamin A
• Vitamin K
• Vitamin E
• Copper
• Iron
• Manganese
• Phosphorus
• Lutein
• Zeaxanthin
• Zinc
• Omega3 fatty acids
• Isothiocyanates (ITCs)
• Flavonoids
• And even Protein!

Wow! This is amazing… if you haven’t tried kale yet, this might be a good time because of the massive value it has on improving or maintaining your health.

Find out more from Mardell Hill on YouTube: http://bit.ly/1VfVFT2 SUBSCRIBE!

Some of these benefits may include:

• Lower risk of heart disease
• Improve digestion
• Weight loss
• Lower risk of asthma
• Lower blood pressure
• Improve hair, skin, nails, and bones
• Lower risk of cancer
• Improve blood sugar, lipids, & insulin levels in diabetics
• Increase antioxidants
• Reduce risk of stroke
• Reduce risk of kidney stone formation
• Lower carcinogenic effects
• Improve digestion
• Reduce constipation
• Reduce inflammation
• Improves brain function

NOTE: since kale is high in potassium, check with your doctor if you have kidney or heart disease prior to consuming.

 Getting started using kale:

• Add to salads
• Stir into pasta sauce
• Slip into sandwiches
• Bake, boil, or sauté
• Stir fry with garlic and herbs
• Toss into a smoothie
• Blend into a dressing to top salads, fish, or chicken
• Or, my favorites:
  • Place kale, cilantro, onion, carrot, beet, water, and bouillon cubes into a high speed blender. Run on high for 6-7 minutes until you have hot soup. Serve with rice crackers ~ Yum!
  • Or, place washed kale in large bowl, drizzle with olive oil and a little salt, then massage with hands until softened. Add chopped apple, feta cheese, pumpkin seeds or chopped almonds, and dried blueberries. Top with Apple Cider Vinegar. Toss and be sure to chew each bite for maximum nutrient absorption ~ best salad ever!

Just make sure you pick kale with the darkest leaves for the most nutrients. Kale is considered one of the world’s healthies foods for good reason… find out more health tips and recipes www.intestinalhealthbook.com

EMBRACE YOUR HEALTH!

Chinese mandarins and oranges in this love affair, create a very special fruit called clementine. Small, juicy, delicious and packed with all the right nutrients for a healthy body!

Some of these nutrients include:

• Vitamin C
• Calcium
• Potassium
• B6
• Folate
• Fiber
• Water
• And, so much more!

Find more health tips from Mardell Hill YouTube: http://bit.ly/1VfVFT2 SUBSCRIBE!

Most commonly grown in warm climates, such as the south of Europe and North Africa. Due to their size and sweetness, clementines are an easy-to-peel snack food, especially for children.

Some of the benefits of clementine nutrients may include:

• Increased production of collagen to support soft tissues and bones
• Transportation of fats for cellular energy conversion
• Conversion of cholesterol into bile
• Reduce heart disease
• Reduce gall stones
• Improve muscle contractions
• Increase bone growth
• Increased anti-oxidants
• Improve neurological and brain functions
• Lowered blood pressure
• Improved digestion
• Weight loss
• Reduces free radicals
• Boosts immune function
• And, improve your mood!

Other than snacking on these delightful treats, you can add them to salads, smoothies, juice blends, protein shake, or even add the juices to baked goods.

Your Intestinal Tract is the largest immune system, learn more: www.intestinalhealthbook.com