Sunday, November 29, 2009

Holiday and Everyday

As we approach celebratory times we can indulge a little without gaining a lot. Holidays are a time for fun and family, and food can be a healthy part of any celebration. Here are a few ways to enjoy your parties without lasting reminders of what you ate.
o Choose wisely! Don’t eat anything that isn’t absolutely delicious to all your senses. Why waste calories on fake and artificially colored candy and processed desserts. Make something yummy from scratch with real whole ingredients. Your body will appreciate it much more and not give you fanatical cravings afterward.
o Enjoy it thoroughly. So you ate it, now feeling guilty is not going to help, it’s going to confirm every bite turns to fat! I am adamant that we get what we think about, so instead know that the indulgence will be easily burned off.
o With that being said.. if you are attending a party in the evening do your workout earlier in the day and focus on lean proteins and un-starchy veggies. Have some protein and a big plate of fiber-full veggies right before the party to fill your tummy.
o Bring a dish that you know you can enjoy.
o Just say no thank you! To extra invites or food or beverages you know will add stress to your life. We don’t have to go to every party out of obligation. Choose the few you know will be delightful.
o If you eat it, it goes to waist twice! If you don’t eat it, it’s still not going to feed hungry children. Don’t join the clean the plate club.
o Chew slowly, be mindful and be thankful for the wonderful bounty that is all around us.

Pumpkin Soup
1 small sugar pumpkin
2 cups un-sweet soy milk
2 cups low- sodium stock
1 cup carrot juice
1 T. coconut oil
4 organic chicken sausages
1 apple
1 fennel bulb
1 medium onion
3 stalks celery
1 T. grated ginger
2 tsp. minced garlic
2 tsp. curry powder
2 tsp. cinnamon
2 tsp. sea salt

Bake pumpkin in oven on 400 for 2-3 hours until very tender. Chop apple, fennel, chicken sausage, celery and onion into small pieces and sauté in coconut oil until tender. Add spices, garlic and ginger and sauté for a few minutes longer. When pumpkin is done, cool and puree with soymilk and broth and transfer to large pot. Add sautéed mixture and simmer for 10-15 minutes. Mix in carrot juice. Add more liquid if necessary to desired consistency. Makes about 8-10 servings. Freeze half, now you have lunch for the future!

Don’t wait until the next year to get on a Health Kick… If you make your wellness a priority now you will ease through the hustle and bustle with lightness and peace knowing your body is running optimally.
I have appointments available in Snohomish, Lake Stevens or Stanwood. Let’s get you feeling good today.

Happy Holidays! I have much gratitude for the opportunity to serve the community and for all my current clients and their new found wellness.

Cheri Soraparu, MS, CN
Certified Clinical Nutritionist & Personal Trainer

Thursday, November 5, 2009

What are we feeding our children?

What are we feeding our children?

Pop Tarts, apple juice, a bowl of Fruit Loops with milk, maybe a banana for breakfast. Jiff peanut butter (which contains high fructose corn syrup) and jelly on “wheat” bread, fruit roll-up, an apple and Cheetos or crackers for lunch. Top Raman and a coke as an after school snack and Mac n Cheese for dinner with canned green beans or take out. If this doesn’t resemble your child’s food intake then good for you, however at school there are plenty of sugary, processed foods with lots of artificial additives available for them to choose from.
Even more so than adults, children need whole fresh foods filled with nutrients, Phytochemicals and essential fats for proper brain and body development. The nutrients in whole foods help their bodies mature optimally, the Phytochemicals protect their growing cells from premature damage and the essential fats are crucial for learning, attention and memory. If we look to our grocery stores they have more processed foods, which lack these components and have ample amount of artificial ingredients, than whole fresh foods.
One explanation for the increasing number of children with ADD and hyperactivity are these additives… they are in everything… except whole unprocessed foods. If your child has ADD/ADHD I challenger you do an experiment. For three weeks take them off everything processed and replace it with only fresh veggies, fruits, meats, un-milled or sprouted grains, legumes, seafood and healthy fats like nuts and seeds, avocado and olives… see how they do. If this alone doesn’t solve most of the problem add extra omega 3’s to their diet like wild salmon, ground flax seeds or oil, sardines (mix it up just like tuna) or consider a high quality supplement from Nordic Naturals or Designs for Health.
“But, my child won’t eat that….” Only because they are not used to it! Start slowly introducing new foods or incorporating them into the routine and eliminating the processed foods. Do this over a few months and they will adapt, the younger this happens the easier and better.
Remember, children are even more sensitive to food additives, sugars and refined grains and fats than adults and they need a wide range of nutrients for all cells of the body, including the brain, to function properly and optimally. Don’t trust the health of your child to packaging and advertising; get advice from a qualified source. Together we can work to get the two million children that are on drugs for ADD/ADHD, drug free!

Click here to make an appointment now.

Cheri Soraparu, MS, CN
Certified Clinical Nutritionist
Certified Personal Trainer

Monday, September 21, 2009

The state of our nation...

  • Childhood/adolescent cancers at unprecedented incidence.

  • Obesity more than doubled in the last 12 years in children and adolescents.

  • 81% Americans are overweight. 61% obese.

  • Asthma increased by 160% from 1980 to 1994.

  • Diabetes - 45% new cases are in teens.

  • ADD/ADHD number of kids on meds have increased by 311% over 15 years,.

  • Autism- 200-300 cases in 1970. NOW 1 in 166 children.

  • Acne - 18% of 12-24 yr old in 1970. NOW 85%

  • In 2003: 170,000 Rx's for antidepressants in KIDS under 18. NOW... 235,000!

  • The US leads the world in all chronic & degenerative diseases including cardiovascular disease, asthma & allergies, depression & mental illness, all autoimmune and degenerative neurological diseases, all forms of cancer except 2, osteoporosis & obesity.

  • US leads the world in infant mortality

Census bureau and the National Center for Health Statistics

Did you cry... I did. What are we feeding our children?

More stats... Do we have toxic burden or what..

  • 1,300 chemicals in our water

  • 5 billion pounds of chemicals on our produce

  • 3 million pounds of drugs to our livestock

  • 600,000 tons of lead

  • 3,200 approved food additives. The EU has 6!

  • Fumes in new homes, cars, buildings, etc.

  • Drugs & alcohol

  • Air pollution

  • Radiation

  • Additives to cosmetics

If we think what we put into our mouth and live in and around doesn't affect our health... just read the above stats again.

How many fresh clean foods are consumed to packaged processed or fast foods (which are loaded With chemicals)?

I can sum up all the hours and hours of biochemistry I've learned to this...

We are re-generative. Our cells are designed to repair and heal themselves, but they require a balance of vitamins, minerals, antioxidants, phytochemicals, glucose, protein, anti-inflammatory fats and nourishing thoughts. If we don't get these the cells do not re-generate and can become damaged and mutate or breakdown and not function well.

There's good news...stated above..we are re-generative! When we Remove toxins and offending inflammatory foods and negative thought patterns we can Repair our tissues Replace proper nutrient balance and Restore optimal function.

REJOICE in this miracle of nature.

Stop If.. then medicine! If you have XXX, then take XXX. Tell others, let's make our nation healthy once again. Some times little changes make big results.

Move more, Eat better, Create balance & Be well!

I invite you to become Well Balanced.

Click here to make an appointment

Cheri Sorapru, MS, CN

Certified Clinical Nutritionist

Monday, June 15, 2009

June cooking classes!

Well Balanced Nutrition & More presents…
Simply Healthy Immunity

We are all continually exposed to pathogens; if our immune system is functioning optimally then we can fight off infection easily.

Come learn how to prepare a few simple meals which are designed to supply the immune system with all the nutrients it needs for strength.

Spinach salad with simple berry vinaigrette
Fresh marinara sauce with “meat balls” – vegan
Baked herb stuffed mushrooms
Sesame ginger wonder balls
& More!

When: Saturday June 20th, 4:30pm
Where: Angel Arms Works, 230 Ave. B,
Snohomish, WA
Cost: $65

Contact: Cheri Soraparu, MS, CCN

Matthews Estate - Cooking Class –Cheri Soraparu, MS
Thurs June 25th 6:30PM
Join Certified Clinical Nutritionist and Personal Trainer, Cheri Soraparu, MS as she instructs and prepares a healthy, delicious and nutritious meal of Zesty Shrimp cocktail, Arugula Citrus Salad, Tri Whole Grain Pilaf, Buffalo Lentil Stuffed Peppers & Dark Chocolate Dipped Strawberries. All paired wonderfully with Matthews wines of course! Space is limited, so reserve now.

Each course will be paired with one of our Matthews wines. The class fee includes instruction, generous portions of each dish and the accompanying Matthews wines.

Register now as space is limit.
Price: $75/person. 425-487-9810

Tuesday, March 10, 2009

What should I eat?

How could something so basic be so complicated? Politics and Money.

We’ve been told to eat our veggies for as long as one can remember, but did anyone ever tell you why? The why’s behind what we do is largely a determining factor of whether we do them or not. If your caregivers told you that the Phytochemicals in your broccoli helped your cells stop cancer from replicating, would you have eaten more of it? If you were told that the magnesium in spinach and collard greens made calcium store in your bones and not in blood vessels and joints therefore lessening osteoporosis, heart disease and arthritis, would you have eaten more of them? What about being told that refined flour and sugar fatigue our glucose / insulin hormone systems leading to obesity, diabetes, heart disease and then neuronal damage, would you have lessened your intake?

Or, is more helpful to say…
… eating 100% whole grains will keep your energy levels high.
…avoiding artificial additives like food dyes, nitrates, other preservatives and hydrogenated oil will keep your metabolism running quickly, making weight maintenance easier and mental processing clearer.
…and that green vegetables keep our skin glowing and hair shining.

What about cholesterol, carbohydrates, fat and meat? Should we avoid them all? Should we stick to a 30/40/30 plan or a 10/80/10 plan of fat/carb/protein? Do we eat 4-6 times a day or try not to snack in between meals?

It’s time to get rid of the diet hype once and for all. Here’s all you need to know.
Did it come from nature or was this food made possible by a factory or laboratory?

My advice… Eat the food that came from nature.

Oh wait… then we have GMO’s… genetically modified organisms. So this food looks like nature made it, but a scientist in a laboratory altered the genes of this plant and then grew it. This is true especially of corn and soy.

We then have the issue of what our meat eats. Animal meat has a high concentration of very absorbable nutrients and even good fats, if these animals eat what nature intended them to eat… grass and other greens. Now our animals are fed corn and other grain, because it fattens them up. This also changes the composition of their fat and then our fat. Is it coincidence that when animals and humans are fed more grain and less greens they get fatter… no I think not.

So here is our current state of food.
Plants grow in soil that has been depleted of nutrients from commercial agriculture and then sprayed with chemicals. Grains are grown similarly and then processed, i.e. striped of the nutrients and fiber (germ & bran) into flour and other products. These other products then have fats, sugars, preservatives and colors added to them for shelf life, taste and presentation. Animals are raised in stalls fed GMO corn and grain and are given antibiotics and hormones.

We eat the processed grains with extra sugar that turns rapidly into glucose and stresses our insulin system and causes inflammation. We eat the hormoned meat that was fattened on corn leading to estrogen stimulation and more inflammation. Then we have a glass of milk where the fat content resembles the inflammatory corn oils and also contains the hormones and antibiotics. As a “vegetable” we probably have corn as a side dish, maybe a potato which stimulates insulin similar to the refined grain. On a good day we get green beans from a can that has been processed by high heat thus destroying most nutrients that may have been present.

In addition we eat too much, too fast and while distracted, thus stressing our digestive functions. Bloating, constipation, belching and excessive flatulence are normal but not healthy!

I could really go on and on… but I won’t today.

What we eat DRAMATICALLY affects every function in our body. Basic nutrition WILL keep us functioning OPTIMALLY if we supply ourselves with the proper food. Food that we were intended to eat is food that has been around for hundreds and hundreds of years. This food is animal protein that has eaten a natural diet of grass and greens, and plants that grow with the seasons. Yes we have access to many types of foods now, but go back to the very basics and start from there. Create a foundation of nutrition based on organic, local and natural, unpackaged and unprocessed foods. I guarantee with those changes alone there will be positive benefits in health and wellness.

Nutrition is also very successful therapeutically and should be the first step for treatment. One should always use the least invasive treatment possible and nutrition would be it. Only with a proper foundation will a body actually heal. Pharmaceuticals may cover a lot of symptoms, but nothing heals except the body itself and it will only do so when supplied with the proper raw materials… Nutrients.

This post was inspired by my client today (you know who you are!) that said I just realized that every one of my health issues are from my diet and lifestyle! Amen sister.

I am committed to help anyone who wants to take control of their health with lifestyle. If cost is an issue please contact me anyway and we will work it out.
Visit my website for more details on my services.

Sunday, January 25, 2009

What is a detox diet? Why should I do one?

What does detoxification mean?
The definition of detoxification is: The metabolic process by which toxins are changed into less toxic or more readily excreted substances.

What is a toxin?
A toxin is basically a poison or something harmful to the body. We produce toxins during normal metabolic processes like protein digestion and transformation, bacterial degradation, inflammatory responses, and hormonal breakdown. Toxins are also VERY prevalent in our environment. There are pesticides, insecticides, herbicides, sprayed onto our food in addition to the preservatives, colorings artificial sweeteners, hormones, medications, and additives added. We drink alcohol, sometimes in excess, take prescription and over the counter medications. We drink and bathe in water treated with chlorine and we breathe air filled with pollution from industry, vehicles, aerosols, fires and small engines. We also use products with chemicals, ranging from cleaning to cosmetics. There are many more.

What happens to a toxin in the body?
Most cells of the body have detoxification capabilities that are continually working. The liver, however, take much of the toxic load. The liver first filters toxins out of the blood and then changes them into a less toxic and excreteable form. This is a two step process called Phase I and Phase II detoxification. Phase I directly neutralizes some toxins, but others are actually changed into a more toxic form. This form then can progress to Phase II where the toxins are made ready for excretion through the kidneys, skin, or intestines.

So if I detoxify all the time then why should I do a detox?
WE have a never ending toxic burden. Our physiology was indeed designed to detoxify continually, but mainly our natural, self made toxins. When lots of other toxins from our environment are also coming in then our detox systems become overloaded. When the body is burdened with toxins we are unable to detoxify and excrete toxins fast enough so they are stored inside the body, usually in fat cells. In addition, if we do not have a good nutrient intake then our detox mechanisms slow because they run on adequate amounts of certain vitamins and minerals and if our intestinal health is compromised by a high sugar, high fat, low fiber diet, inflammation, and food allergies then we will not excrete our toxins very well. Physical activity is also important to maintain a good detoxification system and many of us do not get enough.
What happens if toxins build up in my system and how do I know if they have?
Since toxins are poison or harmful to the body they will damage the body in some way. Some toxins are more poisonous than others and a small about will cause and immediate reaction. Many others do not affect us in small doses immediately, but over time can build and cross-react with other toxins in the system. Some toxins are mutagens or carcinogens which can damage DNA and lead to cancer, others mimic hormones in the body, others can slow metabolism by interfering with vitamin and mineral binding. Some damage collagen in the skin causing signs of aging; others target neurotransmitters and neurons and can lead to mental distress. The list can go on. Some common signs of toxic burden are unrelieved fatigue, weight that won’t budge digestive disturbances, general malaise, headaches and chemical sensitivity. In our day and age we can and should assume we have toxins in us and need to take measures to ensure optimal detoxification.
How can I keep my detoxification system running optimally?
Engaging in physical activity most days of the week stimulates your liver’s phase II detoxification system and promotes burning of fat cells where toxins are stored. Sweating is one route of excretion for toxins. Keeping you diet clean most of the time will keep large amounts of food sprays and additives out of the body. By clean I mean mostly organic produce, especially the “dirty dozen” (visit, organic meats, whole foods (i.e. veggies, fruits, beans, brown rice, yogurt, etc.), limiting artificial sweeteners, food colorings, added sugars, nitrates, and preservatives. Use natural cleaners, water filers for the tap and shower to remove chlorine, air purifiers in the home. Purchase organic cosmetics. Consume lots of water, legumes, garlic & onions. Take a whole food multivitamin and extra vitamin C. Lastly, do a detox program one to two times a year where you strengthen your Phase I and II liver detoxification systems, Increase nutrient stores and promote proper elimination while keeping a very clean regime for 20-30 days.

Cheri Soraparu, MS, CCN
Certified Clinical Nutritionist & Certified Personal Trainer
Well Balanced Nutrition