Food Blog Archives...
I am reading a book called Slim for Life by Dr. Gillian McKeith. She has another great book called You Are What You Eat. The section I was reading this morning was about reading ingredient lists. This is definitely getting to be more of a trick, even with organic foods. Dr. McKeith states that there are now 14,000 man-made chemicals that are added to our foods. Our bodies are working so hard to try to figure out what to do with these unknown chemicals (back to yesterdays blog on energy!).
When I do EDS testing, many of the concerns I hear from people have to do with skin issues, allergies, headaches and fatigue. Many times this can be tied back to additives in foods. Dr. McKeith gives the following list of top 10 additives to avoid in foods:
* acesulfame-K
* artificial colors
* aspartame
* BHA and BHT (found a lot in frozen foods)
* caffeine
* monosodium glutamate
* nitrites and nitrates
* potassium bromate
* sulfites
* tartrazine
So avoiding these additives will help, and I go back to Michael Pollan's theory of not eating any food that has more than five ingredients, and only ones that you can recognize. I am sure many of you see caffeine on the above list and wonder why it is there. Coffee has been getting really good press lately. Caffeine definitely does not agree with everyone. And even if it does agree, if you are consuming it in large amounts, it can eventually affect the adrenals.
Another thing to look for on packaging is "fortified" or "enriched" labeling. What this means is that nutrients have been added into a food (or taken out and then added back in). Our bodies are unable to absorb these nutrients as well when they are isolated from their original form.
Finally, watch the sugar and salt content of foods. We are getting way too much of both of these flavor enhancers. And, once again, eliminate trans fats from the diet. An extra note, be careful of fat free foods. We need fat in our diet, just not trans fats and a minimum of saturated fats. Fat free foods many times just add lots of sugar and additives for taste when they take out the fat.
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I get a lot of questions regarding whether cleansing and fasting are a good idea. I definitely believe that our systems need to be cleansed, but I believe in doing it systematically. That means cleansing out one thing at a time (parasites, yeasts, metals, etc.). There may be instances when people need to do a colon cleanse, but I think that needs to be determined by your doctor. Total body and colon cleanses can be hard on the system if your organs are already overtaxed. This can cause more harm than good. Supporting the system and detoxing slowly tends to be the easiest way to detox without making a person feel worse. As far as fasting goes, I am not an advocate. I don't believe in liquid fasts for more than a day or two, if even that. If you want to start the New Year with a fast, I would recommend keeping whole foods in your diet. Eliminate the foods that are not beneficial to your system. First of all, eliminate foods that you are sensitive to. You will have a hard time healing your gut if you continue to eat foods that cause inflammation in your system. Next, cut out sugars - including corn syrup and anything that ends with ose - sucrose, maltose, etc. If you can cut out more, get rid of trans fats (bad stuff) and monosodium glutamate. Next - eliminate gluten - some people do well with whole wheat, but if not, try eliminating all gluten and see how you feel. Next - if you can, only eat foods that have five or less ingredients. This is definitely a push towards whole foods. We just get so many preservatives and additives in food, that this step will allow your body to work more efficiently. Still want to feel even better? Get rid of soy products. I know this is against many health food gurus instructions, but I just have a gut feeling that soy is causing us a lot of problems. I think organic soy products are better - and they should be fermented (soy sauce, miso). If you drink soy milk, eliminate it and see how you feel. Eat as many whole organic foods as possible. Finally, if you want to go all out, eliminate caffeine and alcohol - and for some people, meat and dairy. I say for some people, because for some nutritional types (myself included), meat and dairy are beneficial. What does that leave you to eat? Fruits, vegetables, nuts, legumes, brown/wild rice, and other health food options. Try to stick to this diet for as long as you can - 2 or 3 weeks would be great, and then you can add one item back at a time and see how you feel. You may find that there are many things on the list that you can live without. Yes, you have few food choices during the fast, but I think it is much better than living on liquids! Do what works the best for you!
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"Spent syndrome". This phrase was coined by Frank Lipman, M.D. His book is now out - it is called "Spent". I just started the book, and I am already impressed. He talks about how we are becoming a nation of people who can't find the energy to get out of bed in the morning. He states, "In the last 30 years, the total body load has quadrupled." When he refers to total body load, he means all of the physical, psychological and environmental stress that is put on the body. To add insult to injury, we don't feed our bodies the nutrients that we need, we don't sleep and we don't necessarily get the exercise and time in nature that we need. If you have some time, read through his web site at -www.spentmd.com . He recommends numerous supplements. If you are a client of mine, I would recommend taking some of the quizzes and either emailing me your results or bring them with so we can test out whether you need those supplements or not. Once again, one protocol usually does not work for everyone. I do carry the supplements he recommends if you see something you would like to be tested on. Yesterday I talked about the chemicals in our foods - Dr. Lipman recommends the following guidelines for choosing foods when you go grocery shopping in order to stay a way from chemicals and preservatives (do not buy if the food if it has any of the following):
You may need to go back a generation or two as far as the grandmother rule - my grandmother fed us a lot of white bread and kool-aid! I am sure I will have more to say on this topic!
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I am scanning through a book called "The Doctor's Book of Food Remedies" and have come across some helpful info on foods that can help improve health. I am a big advocate on using foods as medicine as much as possible. Listed below are some quick tips about foods and their benefits:
I woke up early today, and saw some reports on CNN about the economy. It is very obvious that we are in the midst of more than a money crisis. What I am observing is that fear of the future is causing people to neglect their health on many levels. First of all, people need to decrease their grocery bills. This leads to purchasing processed foods that are less expensive and have a longer shelf life. These are foods that are lacking in nutrients, and many are filled with chemicals and preservatives which make our bodies work hard to process them. Over the long term, lack of vitamins and minerals can break down the immune system, leading to more susceptibility to illness. Kids who are not getting proper nutrition are unable to concentrate as well at school - not to mention the stress that kids are under when there is hardship at home. Also, when funds are low, preventable health care goes out the window. People are unable to invest in vitamins and health care that can prevent illness, rather, people are forced to be reactive. This leads to an increase of antibiotic and pharmaceutical use which can compromise a person's system even more in people who are not receiving proper nutrition. People are afraid of losing their jobs, so if they become ill, they are unable to stay home and take care of themselves, leading to long healing times from viruses and illnesses. Stress is the major cause of illness across the board, due to its effect on the immune system. What can be done? Look for sales on produce and whole foods. You can get more meals at a lower cost by buying organic eggs and whole wheat bread than you can from sugar filled cereal and milk. A large head of romaine lettuce can last through numerous meals - add some veggies and olive oil to up the vitamin, mineral and healthy fat content. If you cannot afford vitamin/mineral supplements, if you have insurance, ask your doctor if there is a prescription vitamin available. If not, look for a vitamin that is pharmaceutical grade (you can usually look for a lot number on the vitamin, or a label that says pharmaceutical grade). Otherwise, contact a natural health practitioner for a recommendation. Avoid fast food options for meals. Yes, they have a dollar menu, but you are not going to get the nutrients needed from a dollar burger on white bread with fake cheese. Do some research, and see what you can get for a dollar that is a healthy option. (a head of celery, a green pepper, a small bag of potatoes). Make meals that you can freeze that are inexpensive and healthy - soups, chili, meat and veggies for fajitas or quesidillas - load them up with veggies and spices to get more health benefits. We need to go back to a simpler way of life, plan our meals, and make them from scratch. We can't afford to neglect our bodies, or we will pay in the long run with more illness, fatigue, and stress related diseases. Have a great weekend - take time for yourself and your health!
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Eating well ties right in with the book "Eat This and Live" by Don Colbert. Many of the nutrition tips that he gives can be found in other blogs I have written, but it is good information that is worth repeating.
* Don Colbert has found that many people he sees are sensitive to corn products (I find the same thing)- he attributes this to the amount of corn products that are genetically modified (in 2004, 45% of corn grown in the U.S. was genetically modified). Our bodies generally have a difficult time processing genetically modified foods (soy included). I also blame the high amount of corn syrup added to our food.
* Eat wild fish rather than farm raised fish to avoid a higher concentration of chemicals in the fish.
* Choose foods with as many whole food product ingredients as possible.
* Avoid processed meats (hot dogs, bologna, sausage) - or look for nitrate/nitrite free on the label.
* Drive by the fast food restaurants - this one change can make a huge difference in your health.
* Adequate amounts of magnesium, fiber and water are needed to keep the system regular- three items that are lacking in our diets today.
* We are getting too much sodium and not enough potassium in our systems leading to high blood pressure, irregular heart beat, wheezing and asthma.
* Coffee, wine and tea are loaded with pesticides. Choose organic varieties as much as possible.
Another tip- choose organic for foods whenever possible. I am finding that there are more sales on organic foods, that actually bring the prices into the range of nonorganic foods.
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I am going to move on to the book "Food Matters" by Mark Bittman. His book is a guide to conscious eating. Following are some of the tips that I found helpful from this book:
* 7% of Americans' calories come from soda.
* Together, soy and corn account for 50% of the total U.S. harvest.
* The current food pyramid is so vague and confusing as to be nearly worthless.
* The pyramid recommends a higher intake of dairy (including ice cream) than of vegetables.
* The smart consumer buys few foods that have more than one ingredient.
* "A health claim on a food product is a good indication that it's not really food' -Michael Pollan
* If the government had promoted a diet of less meat and refined carbohydrates and more vegetables, we'd be a healthier country.
* Studies of soft drinks, juice, and milk had a better likelihood of favorable outcomes when funded by the food industry.
* The easiest, surest way to improve the overall health of Americans is for us to adjust our eating habits.
* The more plants you eat, the less you eat of potentially damaging foods.
I like the premise of this book. It is about a lifestyle change that benefits our health and the health of our environment. We don't eat consciously - we eat large portions of foods that can be damaging to our health (meat should be a side dish, and processed foods should be minimized). I like the idea that most of our foods should have one ingredient on the list. Here is an example from the book of the difference it makes to eat processed junk food versus vegetables and whole foods- "100 grams of chocolate cake contains 333 more calories than the same weight of broccoli". That doesn't even get into comparing the nutritional values when comparing the two foods. Gram for gram, it doesn't take much to eat 100 grams of cake, whereas 100 grams of broccoli is more filling and satisfying. When we begin to eat consciously, it is apparent that we are not giving our bodies then nutrients needed to produce the energy to keep our bodies functioning at an optimum level.
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The main theme that showed up in each blog when discussing brain health was diet. It is important to evaluate what we eat to either prevent brain and mental health issues or to recover from them. Rather than focusing on what we shouldn't eat, I am going to list what Dr. Mark Hyman recommends that we do eat in the book The Ultramind Solution. According to Dr. Hyman, "If food is information and your brain runs on the right information, then clearly just getting enough calories in a day is not enough. The quality of those calories will determine the quality of your mind." Following is Dr. Hyman's list of how to choose foods in the order of importance:
* Real - Choose real, whole unprocessed fresh foods in as close to their natural state as possible - fresh vegetables, fruit, whole grains, beans, nuts, seeds, lean animal protein such as small fish, chicken, and eggs.
* Clean - Choose grass-fed, antibiotic-, hormone-, and pesticide-free animal products.
* Organic - Choose organic fruits and vegetables to reduce the toxic effects of pesticides on your brain, and also your thyroid and your sex hormones, which are very sensitive to the effects of low-level toxins.
* Local - Eat local foods that are in season. Frequent your local farmer's market or consider joining your local community supported agriculture projects. Learn more at www.localharvest.org/csa.
Avoid foods that you are sensitive to which can affect the brain. If you are eating primarily as directed above, you will benefit your body by managing blood sugar, getting enough fiber, and choosing foods that reduce inflammation.
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I am reading the book Master Your Metabolism by Jilian Michaels. To be honest, when I picked up this book, I thought it would be a lot of hype (Jillian is a trainer on the show The Biggest Loser) and not a lot of solid information. I was wrong. She covers a wide range of topics that focus on what can throw our bodies out of balance. One area that I think is helpful is when she discusses the importance of organic foods. I am in the same boat with the majority of people, with needing to be careful with the food budget. Right now is a great time to stock up on organic produce due to farmer's markets being stocked with fresh produce. It is worth the extra time to freeze some of this less expensive organic produce to use during the winter when organic food is ultra expensive. Organic foods help us by reducing our chemical load, but they also help the environment. Jilian's list of why to eat organic is as follows:
* Organics help you stay slim and prevent diabetes. More than 90 Percent of endocrine-disrupting pesticides that hang around in our body tissues come from foods we consume - especially animal products.
* Organics help you avoid scary hormones. The FDA currently permits six kinds of steroid hormones to be used in producing cattle and sheep. Eighty percent of U.S. feedlot cattle are fed or injected with steroid hormones. Each of these cows gains up to 3 pounds per day.
* Organics help you avoid pesticides and other chemicals.
* Organics help you prevent antibiotic resistance.
* Organics make your food taste better.
* Organics in season make your diet more diverse.
* Organics make your food more nutritious. Organic fruits and vegetables can't rely on pesticides - they have to fight off bugs with their own "immune systems" naturally raising their antioxidant levels.
* Organics help you save the earth. Produce grown in the United States travels an average of fifteen hundred miles before it gets sold. But organic farming uses 30 percent less fossil fuels while it conserves water, reduces soil erosion, maintains soil quality, and removes carbon dioxide from the air.
If you are just beginning to buy organic foods, start small and shift to organic when it is feasible. I look for sales and stock up when it makes sense. I do the best that I can within my budget, but when I can't buy organic, I look for healthy alternatives. Trying to avoid corn syrup, excess salt, sugars and additives is also a benefit to our health.
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In Jilian Michaels' book, Master Your Metabolism, the first step that she recommends for both improving health and losing weight is to remove antinutrients from the diet. Antinutrients can be chemicals, preservatives, hormones and foods lacking in nutrients that are the mainstay of the standard American diet. Jilian Michaels states that "A processed food is nay food that's been canned, frozen, dehydrated, or had chemicals added in to make it last longer, texturize it, soften it, allow it to sit on the shelf forever." Eliminating all of these processed foods would be ideal, but most likely not reasonable for the majority of us. The following recommendations come from Jilian Michaels, but you can find additional information on each of the bullet points on my web site. If you can't switch to a whole food diet, the following items are a great place to start to improve health, eliminate hormones and lose weight:
* Eliminate hydrogenated fats - these are known as trans fats. Even if the label states that there are zero trans fats, there could be .5 grams of trans fats in a serving that the manufacturers do not have to report.
* Eliminate refined grains - Refining grains removes the majority of good stuff - fiber, vitamins, minerals, etc. Look for 100% whole grains that retain more of the goodness of the grain.
* Eliminate High Fructose Corn Syrup-you can find a lot of info about this on my web site.
* Eliminate Artificial Sweeteners - These are an excitotoxin that is a chemical that affects our brain's appetite center and the brain in general.
* Eliminate artificial preservatives and colors - Many of these mess with our hormones causing weight gain and mood changes in children and adults.
* Eliminate monosodium glutamate - this is also an excitotoxin that many people are sensitive to leading to headaches and nervous issues.
Once again, every change makes a difference, and teaching our children to eat well will make a difference to their lifelong health.
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I am reading an interesting book called "Fit from Within" by Victoria Moran. She gives some simple and helpful tips for changing how you think about food. I will list a few of them - if you are trying to lose weight, she gives a different spin on how to get started -
I am reading the book The Seven Pillars of Health by Don Colbert, MD. I like what he is saying about looking for the simple solutions to our health challenges. One change that we can make that can have a large impact on our health is to switch to organic or local meat supplies. According to Dr. Colbert, Red meat has a higher concentration of toxins than nearly all other foods. Any pesticide, sulfa drug, hormone, antibiotic, chemical, or other toxic residue an animal eats generally gets stored right into its fat. If you eat that fat, the same toxins go into your body and lodge in your fat." Meat and dairy are not the only places that we are getting these toxins from, but it is worthwhile being careful to not overdo these sources of protein. We are being exposed to too many extra hormones in our foods which leads to early puberty and hormonal disruption in adults. We are creating super bugs by all of the antibiotics we are ingesting from our food and water. If you can, find a reliable local source of meat and dairy products - organic if possible - and just this one change can begin to cut down on your toxic load.
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I am going to wrap up my discussion about the book Prime-Time Health by Dr. Sears. This is definitely an informative book about improving the quality, if not the quantity, of life. Today I am going to give Dr. Sears list of foods that can improve the quality of life. Many of the foods on this list overlap foods that I have posted from other super food's lists. Following is the list of foods that contain the healthiest nutrients:
* Seafood - especially salmon
* Berries - especially blueberries
* Spinach
* Nuts
* Olive oil
* Broccoli
* Oatmeal
* Flaxseed meal
* Avocados
* Pomegranate juice
* Tomatoes
* tofu
* Yogurt
* Red onions
* Garlic
* Beans and lentils
There are mixed ideas from natural health practitioners as to whether there are benefits to eating soy or not. If find that many people are sensitive to soy. I believe that this is due to the fact that the majority of soy that is added to our foods is genetically modified, which our bodies don't always know what to do with. If you choose to eat soy, choose fermented and organic soy products. On the flip side of the coin, Dr. Sears lists things that we should not eat if we want to improve our health. The following list is a partial list of what Dr. Sears recommends that we avoid and that he calls "anti-nutrients":
* Trans fats
* High-fructose corn syrup
* Charred meats
* Artificial Colors
* Preservatives
* Nitrate-preserved meats
* Artificial sweeteners
* Flavor enhancers (MSG)
Overall, I recommend moving away from foods that contain more than a few ingredients on the label -and to try and avoid processed foods with a lot of chemical names on the ingredient list.
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From talking to friends and family, I am realizing that people are more interested in organizing their lives, improving their health and beginning exercise programs in the fall, even more so then they would be in the spring or as a New Year's resolution. The change in weather energizes people. Now is a great time to evaluate lifestyle's and see what can be done to regain or retain health... Anyway, on to the blog. I have been reading the book 8 Weeks to Optimum Health by Dr. Andrew Weil. I have read this book a couple of times before, and I always find new and helpful information each time I read it. If you are serious about changing your health, this is a great book to read to make major changes. The first project that Dr. Weil outlines in the book is cleaning out the pantry. He doesn't mess around...he recommends throwing away any oils except olive oil. Along with throwing out oils, he recommends throwing out margarine (great idea!), shortening and any products made with them, such as cookies and crackers. For sure, throw out any products containing trans fats or partially hydrogenated oils. He does allow small amounts of sesame oil and organic expeller pressed canola oil. Next, throw out any products with artificial sweeteners. This includes sucralose (Splenda), Aspartame, Truvia, Nutrasweet, and Equal. Next, throw out any products containing artifical colors. This would be stated on the label as artificial colors, colors added or a statements such as FD & C red #3. Most of all, Dr. Weil recommends reading lables and only buying foods with few additives and preservatives. Try to keep the saturated fat content of your diet to a minimum. I have to admit that this is a huge first project. Most of us are not willing to throw out good food. If you don't want to throw out these foods, mark them with a big red marker, and when that product runs out, make sure to replace it with a healthier option. It is ok to make this a six month project, every change makes a difference.
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Back to Jillian Michael's, Master Your Metabolism. The next section of her book looks at what she calls the anti-nutrients. I know that I have talked about all of these areas over and over, but it never hurts to give them a little more ink.
Anti-nutrients:
1. Hydrogenated Fats - Anytime you see hydrogenated fats or trans fats on the label, avoid these products. Your body does not know what to do with these fake foods.
2. Refined Grains: I have mixed feelings on this one. I recently read an article about Asian diets. The argument that they had for white rice was that because it was more refined, it is easier to metabolize. The argument for brown rice is that is has more of the healthy germ still in place. The good part of the argument is that we can get a balance of them both for the best health benefits.
3. High Fructose Corn Syrup: There is more and more information available that indicates that HFCS is detrimental to our systems. The more that you can avoid this product, the better. HFCS tricks our bodies into eating more than necessary because it interferes with our hormones.
4. Artificial Sweeteners: These sweeteners teach your body that sweets don't mean anything - there is no bang for the buck when we ingest artificial sweeteners. Our bodies think that sweet does not add calories, so we can eat an unlimited amount.
5. Artificial Colors and Preservatives: This is an area that could take a book to address. Try to eat foods with the least ingredients. The fewer the ingredients - the more likely it is that we avoid artificial colors or preservatives.
6. Glutamates: This includes Monosodium glutamate, and similar products given different names - autolyzed yeast extract, glutamate, gelatin, textured protein, and more. These products are excitotoxins and can affect our brains.
If you live in the St. Cloud area, you may have heard of a new program called NuVal - short for nutrition value- this is a number located on the shelf label that is a rating between 1 and a 100. 100 is the healthiest option. I haven't been able to evaluate it too much - but I think that it will be a great tool to simplify shopping and get nutritional information.
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I am hoping to wrap up the information from Jillian Michael's book, Master Your Metabolism, but I keep running into more and more helpful information. A couple of quick reference lists include a group of foods to reduce and a list of foods to add to your diet to help restore balance to your diet. On the list of foods to cut back on are the following:
* Starchy vegetables -good in small amounts
* Tropical, dried, and canned fruits -there are more sugars and chemicals in dehydrated fruits
* Excess soy - there is a lot of info on my web site about soy. Organic fermented soy is generally ok if you are not sensitive to soy.
* Excess alcohol
* Full fat dairy and fatty meats
* Canned foods - most canned foods have chemicals in the can liners that can be problematic for people.
* Caffeine - too much caffeine can stress the adrenals.
The restore foods that she listed that are benefits are as follows:
* Legumes - great source of fiber
* Alliums - this is the group of foods that include garlic, onions, and leeks. They have anti-bacterial and anti-fungal properties.
* Berries
* Meat and Eggs
* Colorful fruits and veggies
* Cruciferous veggies - this includes cabbage and broccoli
* Dark-green leafy veggies
* Nuts and seed
* Dairy - this is not a good option for many people due to lactose intolerance.
* Whole grain - look for 100% whole grains.
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I stated last week that I would spend some time blogging about grocery shopping and creating healthy meals. There is another layer to eating healthy, and that is eating to help sustain the environment. Most of us are trying to do our part by doing small things, such as turning off lights, recycling, and using reusable bags. The author of the Conscious Kitchen gives what she calls the "Conscious Commandments" for ideas on how to further help the environment on a daily basis. I have to admit that I do much better with hitting the items on this list in the summer, when it is easier to eat locally and organically. These are some tips I keep in the back of my mind, and I try to incorporate into our family's lifestyle as much as possible. The following list gives an overall summary of Alexandra Zissu's book, and how we can improve our health and leave a smaller carbon footprint at the same time:
* Eat less meat. When eating beef, seek out and choose grass-fed. Other meat and poultry should also be carefully sourced.
* Just say no to bottled water. Drink (filtered) tap instead. This will save money, too.
* Buy local organic or sustainable farmed fruits and vegetables. Don't forget that coffee and tea come from plants, and wine is made from grapes: choose sustainable versions.
* Eat only the least contaminated sustainably harvested wild or well sourced farmed seafood.
* Always consider packaging when shopping. Choose items packed in materials you can reuse or that can be recycled in your municipality. Buy bulk items instead of overpackaged goods. Always shop with reusable bags.
* Cook at home. Often. And serve only on reusable dishware, not disposable. Clean with eco-friendly products.
* Avoid plastic as often as you can.
* Try composting, even if you live in a city or a house without a yard.
* Whenever possible, reduce energy use in the kitchen by choosing efficient appliances, cooking methods, and dishwashing practices; don't leave appliances plugged in when not in use; ask your electric company for alternative energy sources like wind power.
* Spread the word.
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I just finished reading the F-Factor Diet. I have read tons of diet books trying to find a program that is simplified and easily incorporated into a busy lifestyle. This particular program has a lot of elements that should be painless and beneficial. We have all heard over and over that we need to add more fiber to our diets. This book outlines why this can be so beneficial for our health. This diet has a three step process for losing and maintaining weight, but more than that, it is creating a healthy lifestyle that makes sense. This book points out that the average American gets 9-11 grams of fiber each day, rather than the recommended 35 or more grams that our necessary for health. The author gives numerous statistics that are eye-opening as to how we are generally eating on a daily basis:
If possible, pay attention to how much fiber you are consuming in a day. There are numerous charts on line that give the fiber content of everyday foods. If you are like the average American, consuming around 10 grams a day, you may find that increasing your fiber intake may be the ticket to improving your energy levels, losing weight and improving health. One caution - increase the fiber in your diet slowly to avoid bloating, gas and other digestive issues. If you increase your fiber content slowly, you should see an improvement in your digestion.
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What to Eat by Marion Nestle
This is a great book if you are trying to dissect what are good food choices at the grocery store. She jumps right in by hitting on the topic of organic foods. Are they or aren't they more nutritious? She says that this isn't the point. First and foremost, we need to be eating more real food. Eating real food is the first big step to health. Does she recommend organic? Yes - maybe the nutritional value can't be proved, but it is a fact that organically grown food is going to lessen our toxic load, is more environmentally sound, and if we do a taste comparison, just plain wins in this category. I started by buying organic eggs or by getting them from a friend that raises chickens. The difference is obvious immediately - the organic eggs have thicker shells, brighter yolks, taste better, and I feel good eating them. I have blogged about organics frequently, and I recommend adding an organic item each time you go to the grocery store. You won't find a difference in your grocery bill with this strategy. If you start by adding organic eggs, also try to eliminate a junk food that doesn't have any nutrients. If you add one organic item, and eliminate, for example, soda from your shopping list you are going to come out ahead. Not only will you save money, but you will avoid all of the sugars and high fructose corn syrup found in the soda. The next area to research is genetically modified (GM) foods. This area is tricky because foods don't have to be labeled as genetically modified. GM foods are those..."whose genes have been deliberately manipulated to give the plants some desirable trait - resistance to insects or viuruses, for example. Tinkering with plant genes sometimes generates issues about safety and other matters..." A couple of crops that tend to be GM grown are soy and corn. Many people are sensitive to these two foods, which is significant. If you look at a label of any processed food, you are likely to find one or both of these foods on the label. The problem is it is unknown what the long term effects of GM foods have on us. This is another reason to lean toward organically grown foods, which would not be genetically modified. The author sums this debate up by stating, "When you choose organics, you are voting with your fork for a planet with fewer pesticides, richer soil, and cleaner water supplies - all better in the long run. When you choose locally grown produce, you are voting for conservation of fuel resources and the economic viability of local communities, along with freshness and better taste."
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The next topic in this book is milk and milk products. There are definitely differing opinions among health professionals as to the pros and cons of milk consumption. We have been told that we must have dairy in order to get our calcium requirements met. According to the author, "...dairy foods are not a utritional requirement. Think of cows. Cows don't drink milk after calfhood, but they grow bones that fully support 800-pound weights and more. They do this by eating grass. Grass has calcium, and so does every other food plant: fruits, vegetables, grains, beans, nuts. These foods may have small amounts of calcium in comparison to dairy products, but small amounts add up, and food plants have fewer substances that promote calcium losses. Overall, it may be a lot healthier for bones to get calcium from plant foods. The large amount of calcium recommended for Americans seems necessary only because we eat diets so high in protein and sodium, both of which acompany the calcium in dairy foods." The next part of the debate is fat content. Dairy contains mostly saturated fats, which is generally recommended that we cut down on in our diet. The author recommends choosing the lower fat options of dairy products (milk, cheese, cream, ice cream). Another concern is that many people have difficulties with the protein in milk, or are deficient in the enzyme needed to break down milk (lactase). If you experience health concerns, it is worth eliminating milk products from your diet for a couple of weeks, and see if you see an improvement in your health (skin conditions, fatigue, stomach upset). The final part of the debate focuses on the hormones and the processing of milk. Cows are receiving more and more hormones and antibiotics in order to produce more milk. These medications are passed on to us in our milk. Organic milk products are an option to avoid these chemicals. The debate will go on. I think that milk and milk products are a personal choice. Luckily, there are a lot of options available to make milk products in moderation a reasonable part of our diets.
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Fake foods - that is the next area that the author focuses on. This category can cover a lot of the chemical filled foods that can be found in the grocery store. Dairy substitutes are a big market that is not beneficial to health. You can find margarines, nondairy creamers and many soy products that mimic their real counterparts. Unfortunately, many contain trans fats, genetically modified ingredients, corn syrup and many additives and preservatives. A few quotes from the author on these ingredients are stated below:
It seems like the grocery store can be an overwhelming place to make healthy choices. It doesn't have to be that way. The more we move to real food, the less label reading that has to take place. As Michael Pollan says, "Eat real food, less of it, mostly vegetables". To add to that, look for fewer than five ingredients on a label. This is not easy, but chances are you won't be ingesting unidentifiable chemicals and additives if you follow these recommendations.
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I am still reading the book List Maker's Get-Healthy Guide by the editors of Prevention. I chose this list just based on how frustrating it can be to lose weight,and many times we are being sabotaged by foods that we consider to be healthy options. As a side note, according to the Washington University School of Medicine, on average, we eat an additional 236 calories on weekends which can lead to a 9-pound weight gain over a year's time. Thinking of my own diet, I am sure that I eat even more than that on weekends! The following is a list from the authors of this book as to the top 7 foods that sabotage dieting efforts:
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Ultrametabolism by Dr. Mark Hyman
This is a great time of year to talk again about whole foods. The farmer's markets in Minnesota are opening, and fresh, local food is more readily available. Although we all need different diets, one thing is the same for all of us, we benefit more from eating whole, fresh, organic and locally grown foods. According to Dr. Hyman, "Some of us need more fat, protein or carbohydrates than others There is no one perfect diet for everyone. You need to find out what works for you." He recommends looking for foods that are as close to their natural state as possible. We are better off eating fruit, rather than processed fruit juices. If we could avoid food with labels, we would be eating whole foods (this definitely doesn't mean fast food is a whole food!). Our bodies do not know what to do with all of the chemicals and additives that are in many processed foods. When people switch from one diet fad to another, they are not doing their bodies any favors. A great first step in losing weight is to focus on clean foods. It is the chemicals, and things like high fructose corn syrup and trans fats that causes our bodies to hold on to fat. Eating a whole foods diet can improve energy, weight, and appearance. It is worth the effort, and after a while, it won't seem like any extra effort at all.
I am reading a book called Slim for Life by Dr. Gillian McKeith. She has another great book called You Are What You Eat. The section I was reading this morning was about reading ingredient lists. This is definitely getting to be more of a trick, even with organic foods. Dr. McKeith states that there are now 14,000 man-made chemicals that are added to our foods. Our bodies are working so hard to try to figure out what to do with these unknown chemicals (back to yesterdays blog on energy!).
When I do EDS testing, many of the concerns I hear from people have to do with skin issues, allergies, headaches and fatigue. Many times this can be tied back to additives in foods. Dr. McKeith gives the following list of top 10 additives to avoid in foods:
* acesulfame-K
* artificial colors
* aspartame
* BHA and BHT (found a lot in frozen foods)
* caffeine
* monosodium glutamate
* nitrites and nitrates
* potassium bromate
* sulfites
* tartrazine
So avoiding these additives will help, and I go back to Michael Pollan's theory of not eating any food that has more than five ingredients, and only ones that you can recognize. I am sure many of you see caffeine on the above list and wonder why it is there. Coffee has been getting really good press lately. Caffeine definitely does not agree with everyone. And even if it does agree, if you are consuming it in large amounts, it can eventually affect the adrenals.
Another thing to look for on packaging is "fortified" or "enriched" labeling. What this means is that nutrients have been added into a food (or taken out and then added back in). Our bodies are unable to absorb these nutrients as well when they are isolated from their original form.
Finally, watch the sugar and salt content of foods. We are getting way too much of both of these flavor enhancers. And, once again, eliminate trans fats from the diet. An extra note, be careful of fat free foods. We need fat in our diet, just not trans fats and a minimum of saturated fats. Fat free foods many times just add lots of sugar and additives for taste when they take out the fat.
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I get a lot of questions regarding whether cleansing and fasting are a good idea. I definitely believe that our systems need to be cleansed, but I believe in doing it systematically. That means cleansing out one thing at a time (parasites, yeasts, metals, etc.). There may be instances when people need to do a colon cleanse, but I think that needs to be determined by your doctor. Total body and colon cleanses can be hard on the system if your organs are already overtaxed. This can cause more harm than good. Supporting the system and detoxing slowly tends to be the easiest way to detox without making a person feel worse. As far as fasting goes, I am not an advocate. I don't believe in liquid fasts for more than a day or two, if even that. If you want to start the New Year with a fast, I would recommend keeping whole foods in your diet. Eliminate the foods that are not beneficial to your system. First of all, eliminate foods that you are sensitive to. You will have a hard time healing your gut if you continue to eat foods that cause inflammation in your system. Next, cut out sugars - including corn syrup and anything that ends with ose - sucrose, maltose, etc. If you can cut out more, get rid of trans fats (bad stuff) and monosodium glutamate. Next - eliminate gluten - some people do well with whole wheat, but if not, try eliminating all gluten and see how you feel. Next - if you can, only eat foods that have five or less ingredients. This is definitely a push towards whole foods. We just get so many preservatives and additives in food, that this step will allow your body to work more efficiently. Still want to feel even better? Get rid of soy products. I know this is against many health food gurus instructions, but I just have a gut feeling that soy is causing us a lot of problems. I think organic soy products are better - and they should be fermented (soy sauce, miso). If you drink soy milk, eliminate it and see how you feel. Eat as many whole organic foods as possible. Finally, if you want to go all out, eliminate caffeine and alcohol - and for some people, meat and dairy. I say for some people, because for some nutritional types (myself included), meat and dairy are beneficial. What does that leave you to eat? Fruits, vegetables, nuts, legumes, brown/wild rice, and other health food options. Try to stick to this diet for as long as you can - 2 or 3 weeks would be great, and then you can add one item back at a time and see how you feel. You may find that there are many things on the list that you can live without. Yes, you have few food choices during the fast, but I think it is much better than living on liquids! Do what works the best for you!
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"Spent syndrome". This phrase was coined by Frank Lipman, M.D. His book is now out - it is called "Spent". I just started the book, and I am already impressed. He talks about how we are becoming a nation of people who can't find the energy to get out of bed in the morning. He states, "In the last 30 years, the total body load has quadrupled." When he refers to total body load, he means all of the physical, psychological and environmental stress that is put on the body. To add insult to injury, we don't feed our bodies the nutrients that we need, we don't sleep and we don't necessarily get the exercise and time in nature that we need. If you have some time, read through his web site at -www.spentmd.com . He recommends numerous supplements. If you are a client of mine, I would recommend taking some of the quizzes and either emailing me your results or bring them with so we can test out whether you need those supplements or not. Once again, one protocol usually does not work for everyone. I do carry the supplements he recommends if you see something you would like to be tested on. Yesterday I talked about the chemicals in our foods - Dr. Lipman recommends the following guidelines for choosing foods when you go grocery shopping in order to stay a way from chemicals and preservatives (do not buy if the food if it has any of the following):
- The ingredient list is long
- The print is too fine
- You don't recognize more than two or three names
- There are too many names you can't pronounce
- There are too many ingredients your grandmother wouldn't have used
You may need to go back a generation or two as far as the grandmother rule - my grandmother fed us a lot of white bread and kool-aid! I am sure I will have more to say on this topic!
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I am scanning through a book called "The Doctor's Book of Food Remedies" and have come across some helpful info on foods that can help improve health. I am a big advocate on using foods as medicine as much as possible. Listed below are some quick tips about foods and their benefits:
- Broccoli - contains bad estrogen blocking/destroying indole 3 carbinol. Bad estrogens are linked to certain types of cancer. Try broccoli sprouts because they can contain up to 100 times the protection of regular broccoli. (sprouted foods of all kinds are great choices)
- Fiber - found in whole wheat, fruits, vegetables, beans legumes, seeds and more - I know we hear of the benefits of fiber a lot - but it is time to start paying attention. How much fiber do you get in a day - try to keep track and see if you are close to 30 mg. Most of are getting more like 10 mg. a day. Fiber can help with weight loss and disease prevention. If you have more regular bowel movements, you are moving toxins out of the system faster, which is a huge benefit to health.
- Celery - eat it plain and add to your cooking - this vegetable can help lower cholesterol and high blood pressure.
- Chile peppers and cayenne pepper - contain an ingredient called capsaicin. These hot buggers can help alleviate cravings for foods and alcohol, help you lose weight, prevent the spread of cancer, clear out the sinuses and lung congestion, stop ulcers and reduce the risk of heart disease. If you do a search on line for cayenne, you will find a whole list of its benefits. I am an advocate of sipping on water, fresh lemon juice and cayenne pepper.
- Fatigue - I would say that about 85% of the clients that I see are struggling with fatigue on a daily basis. Admittedly there are numerous reasons for fatigue, but adding some helpful foods is a good place to start with alleviating it. Avoid sugars - they begin by giving you a lift, but will quickly cause a dip in energy, making you crave more sugars to bring you back up. The same can be said for caffeine. Drink more water to hydrate your system. Eat more fruits and vegetables and get plenty of healthy fats balanced with protein.
- One of my favorite foods is flaxseeds. I generallly recommend to my clients that they add ground flax to their diet. Flax helps digestion, can improve kidney function, and the lignans in flax may fight changes in the body that may lead to cancer. They contain omega-3 fatty acids which are difficult to get from our diets. Add ground flax to salads, yogurt, cereal and more.
- Gallstones - processed foods contain the bad fats and oils that can contribute to gallstones (and many other health concerns). Having smaller, more frequent meals can help prevent gallstones.
- Garlic- another one of my favorites - because it is a food that has anti-bacterial and anti-fungal qualities. Garlic is great for digestive issues and can reduce the risk of stomach cancer. If you don't like garlic, you can get the benefits in an extract.
- Gas - if you experience too much wind - there is probably more than one issue to deal with. Excessive gas can be caused by excess bad bacteria in the gut, a lack of digestive enzymes in the system, food sensitivities, or a lack of fiber in the system. Parasites and yeasts in the system can also contribute to gas.
- Irritable Bowel Syndrome - For people who have been diagnosed with IBS, it is difficult to put a finger on what is a trigger for symptoms. Diet is usually suspect. I have found that diet plays a part, but in order to reverse IBS, gut balance needs to be attained. I recommend determining if there are parasites or yeasts in the system. There is also generally a need for friendly bacteria (probiotics) and enzymes to assist with digestion (this goes right along with too much gas!).
- Memory issues: If you feel like you are struggling with remembering simple tasks, you may be lacking in B vitamins. Your body uses B vitamins to turn food into mental energy and they can also help repair brain tissue. B vitamins can also help with stress regulation. If you are under a lot of stress, I recommend taking a supplement for the short term. Vitamin D plays a role in brain function. Unfortunately, because we live in Minnesota, the majority of us are deficient in vitamin D at this time of the year, because it is impossible to get enough vitamin D from the sun in the winter. If you are suffering from memory loss and depression, I would recommend having your D levels checked.
- If you are trying to find a healthy snack choice, have a handful of cashews, almonds, walnuts or Brazil nuts (as long as you aren't sensitive to them). They contain omega-3 fatty acids and important vitamins and minerals. You can mix it up and try other varieties of nuts, also. They also contain beneficial protein and fiber. Nuts contain good fats that we are so lacking in our diets.
- Of course, we have all heard of the benefits of olive oil. I am just going to list a few as a refresher of why olive oil is a great addition to our diets. (Look for cold pressed - organic if possible - varieties) Olive oil can help lower cholesterol, reduce the risk of heart disease, breast cancer, and rheumatoid arthritis. Olive oil can help us feel more satisfied after a meal so we don't overeat later.
- Onions contain many compounds that protect us from cancer, high blood pressure, heart disease, high cholesterol and asthma. They can relieve congestion and reduce inflammation. Add onions to salads, stir fries and sandwiches. If the odor keeps you from eating them, try eating parsley afterward to neutralize the odor.
- Poultry - if you are a meat eater, poultry is generally a good choice. If you can, choose organic poultry. Chicken can prevent iron-deficiency anemia, prevent vision loss, maintain a healthy nervous system, prevent energy and memory problems, and keep immunity strong. If you cook a whole chicken, use the carcass to make a broth for a soup or cooking. The bone marrow helps your joints.
- Quinoa - this is a grain that has been getting a lot of attention lately. It is the only grain that can give you a complete protein. Quinoa can also fight fatigue, prevent anemia, regulate blood pressure and control blood sugar. Quinoa is also gluten free and easy to make.
- Sweet Peppers - They are among some of the most nutrient dense foods that you can buy. Peppers contain a lot of beta-carotene which assists with keeping the immune system healthy. If possible, buy peppers organic to avoid preservatives.
- Ulcers - Cabbage is an old folk remedy for ulcers. Cabbage contains glutamine which increase the blood flow to the stomach and can help strengthen the lining of the stomach (this can also help with leaky gut). Interestingly, cayenne pepper can be helpful for ulcers. H. Pylori bacteria can also cause ulcers.
- Yogurt - Contains friendly bacteria which can prevent yeast infections, boost immunity and heal and prevent ulcers. I recommend a plain organic yogurt to get more of the benefits. If you struggle with a lot of yeast issues, I would recommend a probiotic supplement to get a larger amount of bacteria into your system.
I woke up early today, and saw some reports on CNN about the economy. It is very obvious that we are in the midst of more than a money crisis. What I am observing is that fear of the future is causing people to neglect their health on many levels. First of all, people need to decrease their grocery bills. This leads to purchasing processed foods that are less expensive and have a longer shelf life. These are foods that are lacking in nutrients, and many are filled with chemicals and preservatives which make our bodies work hard to process them. Over the long term, lack of vitamins and minerals can break down the immune system, leading to more susceptibility to illness. Kids who are not getting proper nutrition are unable to concentrate as well at school - not to mention the stress that kids are under when there is hardship at home. Also, when funds are low, preventable health care goes out the window. People are unable to invest in vitamins and health care that can prevent illness, rather, people are forced to be reactive. This leads to an increase of antibiotic and pharmaceutical use which can compromise a person's system even more in people who are not receiving proper nutrition. People are afraid of losing their jobs, so if they become ill, they are unable to stay home and take care of themselves, leading to long healing times from viruses and illnesses. Stress is the major cause of illness across the board, due to its effect on the immune system. What can be done? Look for sales on produce and whole foods. You can get more meals at a lower cost by buying organic eggs and whole wheat bread than you can from sugar filled cereal and milk. A large head of romaine lettuce can last through numerous meals - add some veggies and olive oil to up the vitamin, mineral and healthy fat content. If you cannot afford vitamin/mineral supplements, if you have insurance, ask your doctor if there is a prescription vitamin available. If not, look for a vitamin that is pharmaceutical grade (you can usually look for a lot number on the vitamin, or a label that says pharmaceutical grade). Otherwise, contact a natural health practitioner for a recommendation. Avoid fast food options for meals. Yes, they have a dollar menu, but you are not going to get the nutrients needed from a dollar burger on white bread with fake cheese. Do some research, and see what you can get for a dollar that is a healthy option. (a head of celery, a green pepper, a small bag of potatoes). Make meals that you can freeze that are inexpensive and healthy - soups, chili, meat and veggies for fajitas or quesidillas - load them up with veggies and spices to get more health benefits. We need to go back to a simpler way of life, plan our meals, and make them from scratch. We can't afford to neglect our bodies, or we will pay in the long run with more illness, fatigue, and stress related diseases. Have a great weekend - take time for yourself and your health!
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Eating well ties right in with the book "Eat This and Live" by Don Colbert. Many of the nutrition tips that he gives can be found in other blogs I have written, but it is good information that is worth repeating.
* Don Colbert has found that many people he sees are sensitive to corn products (I find the same thing)- he attributes this to the amount of corn products that are genetically modified (in 2004, 45% of corn grown in the U.S. was genetically modified). Our bodies generally have a difficult time processing genetically modified foods (soy included). I also blame the high amount of corn syrup added to our food.
* Eat wild fish rather than farm raised fish to avoid a higher concentration of chemicals in the fish.
* Choose foods with as many whole food product ingredients as possible.
* Avoid processed meats (hot dogs, bologna, sausage) - or look for nitrate/nitrite free on the label.
* Drive by the fast food restaurants - this one change can make a huge difference in your health.
* Adequate amounts of magnesium, fiber and water are needed to keep the system regular- three items that are lacking in our diets today.
* We are getting too much sodium and not enough potassium in our systems leading to high blood pressure, irregular heart beat, wheezing and asthma.
* Coffee, wine and tea are loaded with pesticides. Choose organic varieties as much as possible.
Another tip- choose organic for foods whenever possible. I am finding that there are more sales on organic foods, that actually bring the prices into the range of nonorganic foods.
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I am going to move on to the book "Food Matters" by Mark Bittman. His book is a guide to conscious eating. Following are some of the tips that I found helpful from this book:
* 7% of Americans' calories come from soda.
* Together, soy and corn account for 50% of the total U.S. harvest.
* The current food pyramid is so vague and confusing as to be nearly worthless.
* The pyramid recommends a higher intake of dairy (including ice cream) than of vegetables.
* The smart consumer buys few foods that have more than one ingredient.
* "A health claim on a food product is a good indication that it's not really food' -Michael Pollan
* If the government had promoted a diet of less meat and refined carbohydrates and more vegetables, we'd be a healthier country.
* Studies of soft drinks, juice, and milk had a better likelihood of favorable outcomes when funded by the food industry.
* The easiest, surest way to improve the overall health of Americans is for us to adjust our eating habits.
* The more plants you eat, the less you eat of potentially damaging foods.
I like the premise of this book. It is about a lifestyle change that benefits our health and the health of our environment. We don't eat consciously - we eat large portions of foods that can be damaging to our health (meat should be a side dish, and processed foods should be minimized). I like the idea that most of our foods should have one ingredient on the list. Here is an example from the book of the difference it makes to eat processed junk food versus vegetables and whole foods- "100 grams of chocolate cake contains 333 more calories than the same weight of broccoli". That doesn't even get into comparing the nutritional values when comparing the two foods. Gram for gram, it doesn't take much to eat 100 grams of cake, whereas 100 grams of broccoli is more filling and satisfying. When we begin to eat consciously, it is apparent that we are not giving our bodies then nutrients needed to produce the energy to keep our bodies functioning at an optimum level.
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The main theme that showed up in each blog when discussing brain health was diet. It is important to evaluate what we eat to either prevent brain and mental health issues or to recover from them. Rather than focusing on what we shouldn't eat, I am going to list what Dr. Mark Hyman recommends that we do eat in the book The Ultramind Solution. According to Dr. Hyman, "If food is information and your brain runs on the right information, then clearly just getting enough calories in a day is not enough. The quality of those calories will determine the quality of your mind." Following is Dr. Hyman's list of how to choose foods in the order of importance:
* Real - Choose real, whole unprocessed fresh foods in as close to their natural state as possible - fresh vegetables, fruit, whole grains, beans, nuts, seeds, lean animal protein such as small fish, chicken, and eggs.
* Clean - Choose grass-fed, antibiotic-, hormone-, and pesticide-free animal products.
* Organic - Choose organic fruits and vegetables to reduce the toxic effects of pesticides on your brain, and also your thyroid and your sex hormones, which are very sensitive to the effects of low-level toxins.
* Local - Eat local foods that are in season. Frequent your local farmer's market or consider joining your local community supported agriculture projects. Learn more at www.localharvest.org/csa.
Avoid foods that you are sensitive to which can affect the brain. If you are eating primarily as directed above, you will benefit your body by managing blood sugar, getting enough fiber, and choosing foods that reduce inflammation.
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I am reading the book Master Your Metabolism by Jilian Michaels. To be honest, when I picked up this book, I thought it would be a lot of hype (Jillian is a trainer on the show The Biggest Loser) and not a lot of solid information. I was wrong. She covers a wide range of topics that focus on what can throw our bodies out of balance. One area that I think is helpful is when she discusses the importance of organic foods. I am in the same boat with the majority of people, with needing to be careful with the food budget. Right now is a great time to stock up on organic produce due to farmer's markets being stocked with fresh produce. It is worth the extra time to freeze some of this less expensive organic produce to use during the winter when organic food is ultra expensive. Organic foods help us by reducing our chemical load, but they also help the environment. Jilian's list of why to eat organic is as follows:
* Organics help you stay slim and prevent diabetes. More than 90 Percent of endocrine-disrupting pesticides that hang around in our body tissues come from foods we consume - especially animal products.
* Organics help you avoid scary hormones. The FDA currently permits six kinds of steroid hormones to be used in producing cattle and sheep. Eighty percent of U.S. feedlot cattle are fed or injected with steroid hormones. Each of these cows gains up to 3 pounds per day.
* Organics help you avoid pesticides and other chemicals.
* Organics help you prevent antibiotic resistance.
* Organics make your food taste better.
* Organics in season make your diet more diverse.
* Organics make your food more nutritious. Organic fruits and vegetables can't rely on pesticides - they have to fight off bugs with their own "immune systems" naturally raising their antioxidant levels.
* Organics help you save the earth. Produce grown in the United States travels an average of fifteen hundred miles before it gets sold. But organic farming uses 30 percent less fossil fuels while it conserves water, reduces soil erosion, maintains soil quality, and removes carbon dioxide from the air.
If you are just beginning to buy organic foods, start small and shift to organic when it is feasible. I look for sales and stock up when it makes sense. I do the best that I can within my budget, but when I can't buy organic, I look for healthy alternatives. Trying to avoid corn syrup, excess salt, sugars and additives is also a benefit to our health.
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In Jilian Michaels' book, Master Your Metabolism, the first step that she recommends for both improving health and losing weight is to remove antinutrients from the diet. Antinutrients can be chemicals, preservatives, hormones and foods lacking in nutrients that are the mainstay of the standard American diet. Jilian Michaels states that "A processed food is nay food that's been canned, frozen, dehydrated, or had chemicals added in to make it last longer, texturize it, soften it, allow it to sit on the shelf forever." Eliminating all of these processed foods would be ideal, but most likely not reasonable for the majority of us. The following recommendations come from Jilian Michaels, but you can find additional information on each of the bullet points on my web site. If you can't switch to a whole food diet, the following items are a great place to start to improve health, eliminate hormones and lose weight:
* Eliminate hydrogenated fats - these are known as trans fats. Even if the label states that there are zero trans fats, there could be .5 grams of trans fats in a serving that the manufacturers do not have to report.
* Eliminate refined grains - Refining grains removes the majority of good stuff - fiber, vitamins, minerals, etc. Look for 100% whole grains that retain more of the goodness of the grain.
* Eliminate High Fructose Corn Syrup-you can find a lot of info about this on my web site.
* Eliminate Artificial Sweeteners - These are an excitotoxin that is a chemical that affects our brain's appetite center and the brain in general.
* Eliminate artificial preservatives and colors - Many of these mess with our hormones causing weight gain and mood changes in children and adults.
* Eliminate monosodium glutamate - this is also an excitotoxin that many people are sensitive to leading to headaches and nervous issues.
Once again, every change makes a difference, and teaching our children to eat well will make a difference to their lifelong health.
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I am reading an interesting book called "Fit from Within" by Victoria Moran. She gives some simple and helpful tips for changing how you think about food. I will list a few of them - if you are trying to lose weight, she gives a different spin on how to get started -
- Eat only three meals a day - the idea behind this is to eat and be done instead of grazing all day (which may work for some people). Being more structured can eventually lead to portion control.
- Eat out - when you are at a restaurant, you get a certain portion, you eat, and then move a way from the table. You won't be tempted by seconds or by grazing as you are cleaning up the leftovers.
- Slow down - this is a tip that everyone can benefit from. Eat slowly and mindfully and actually enjoy your food. Carve out extra time for meals and take your time.
- Eat quality foods - move toward real food -avoid chemicals and preservatives and your body will feel more satisfied.
- Don't beat yourself up for the choices you make - acknowledge mistakes or slip ups and move on.
- Be honest with yourself about what you are eating
- Order the small size - we live in a society where bigger is better - train your mind to think the opposite and enjoy the smaller portion.
- Get moving - force yourself to move more - get outside and walk, garden, play ball, go to the park - whatever will get you moving more.
- Care less- get rid of the desperation that comes with trying to make a change- take things moment by moment.
- Never punish yourself - if you fall short of your expectations, you always have another shot at it. Try again.
- Learn to wait - we tend to want quick results and instant gratification. Waiting for results can become gratifying.
- Be healthy - after all, isn't that what we all should strive for
I am reading the book The Seven Pillars of Health by Don Colbert, MD. I like what he is saying about looking for the simple solutions to our health challenges. One change that we can make that can have a large impact on our health is to switch to organic or local meat supplies. According to Dr. Colbert, Red meat has a higher concentration of toxins than nearly all other foods. Any pesticide, sulfa drug, hormone, antibiotic, chemical, or other toxic residue an animal eats generally gets stored right into its fat. If you eat that fat, the same toxins go into your body and lodge in your fat." Meat and dairy are not the only places that we are getting these toxins from, but it is worthwhile being careful to not overdo these sources of protein. We are being exposed to too many extra hormones in our foods which leads to early puberty and hormonal disruption in adults. We are creating super bugs by all of the antibiotics we are ingesting from our food and water. If you can, find a reliable local source of meat and dairy products - organic if possible - and just this one change can begin to cut down on your toxic load.
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I am going to wrap up my discussion about the book Prime-Time Health by Dr. Sears. This is definitely an informative book about improving the quality, if not the quantity, of life. Today I am going to give Dr. Sears list of foods that can improve the quality of life. Many of the foods on this list overlap foods that I have posted from other super food's lists. Following is the list of foods that contain the healthiest nutrients:
* Seafood - especially salmon
* Berries - especially blueberries
* Spinach
* Nuts
* Olive oil
* Broccoli
* Oatmeal
* Flaxseed meal
* Avocados
* Pomegranate juice
* Tomatoes
* tofu
* Yogurt
* Red onions
* Garlic
* Beans and lentils
There are mixed ideas from natural health practitioners as to whether there are benefits to eating soy or not. If find that many people are sensitive to soy. I believe that this is due to the fact that the majority of soy that is added to our foods is genetically modified, which our bodies don't always know what to do with. If you choose to eat soy, choose fermented and organic soy products. On the flip side of the coin, Dr. Sears lists things that we should not eat if we want to improve our health. The following list is a partial list of what Dr. Sears recommends that we avoid and that he calls "anti-nutrients":
* Trans fats
* High-fructose corn syrup
* Charred meats
* Artificial Colors
* Preservatives
* Nitrate-preserved meats
* Artificial sweeteners
* Flavor enhancers (MSG)
Overall, I recommend moving away from foods that contain more than a few ingredients on the label -and to try and avoid processed foods with a lot of chemical names on the ingredient list.
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From talking to friends and family, I am realizing that people are more interested in organizing their lives, improving their health and beginning exercise programs in the fall, even more so then they would be in the spring or as a New Year's resolution. The change in weather energizes people. Now is a great time to evaluate lifestyle's and see what can be done to regain or retain health... Anyway, on to the blog. I have been reading the book 8 Weeks to Optimum Health by Dr. Andrew Weil. I have read this book a couple of times before, and I always find new and helpful information each time I read it. If you are serious about changing your health, this is a great book to read to make major changes. The first project that Dr. Weil outlines in the book is cleaning out the pantry. He doesn't mess around...he recommends throwing away any oils except olive oil. Along with throwing out oils, he recommends throwing out margarine (great idea!), shortening and any products made with them, such as cookies and crackers. For sure, throw out any products containing trans fats or partially hydrogenated oils. He does allow small amounts of sesame oil and organic expeller pressed canola oil. Next, throw out any products with artificial sweeteners. This includes sucralose (Splenda), Aspartame, Truvia, Nutrasweet, and Equal. Next, throw out any products containing artifical colors. This would be stated on the label as artificial colors, colors added or a statements such as FD & C red #3. Most of all, Dr. Weil recommends reading lables and only buying foods with few additives and preservatives. Try to keep the saturated fat content of your diet to a minimum. I have to admit that this is a huge first project. Most of us are not willing to throw out good food. If you don't want to throw out these foods, mark them with a big red marker, and when that product runs out, make sure to replace it with a healthier option. It is ok to make this a six month project, every change makes a difference.
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Back to Jillian Michael's, Master Your Metabolism. The next section of her book looks at what she calls the anti-nutrients. I know that I have talked about all of these areas over and over, but it never hurts to give them a little more ink.
Anti-nutrients:
1. Hydrogenated Fats - Anytime you see hydrogenated fats or trans fats on the label, avoid these products. Your body does not know what to do with these fake foods.
2. Refined Grains: I have mixed feelings on this one. I recently read an article about Asian diets. The argument that they had for white rice was that because it was more refined, it is easier to metabolize. The argument for brown rice is that is has more of the healthy germ still in place. The good part of the argument is that we can get a balance of them both for the best health benefits.
3. High Fructose Corn Syrup: There is more and more information available that indicates that HFCS is detrimental to our systems. The more that you can avoid this product, the better. HFCS tricks our bodies into eating more than necessary because it interferes with our hormones.
4. Artificial Sweeteners: These sweeteners teach your body that sweets don't mean anything - there is no bang for the buck when we ingest artificial sweeteners. Our bodies think that sweet does not add calories, so we can eat an unlimited amount.
5. Artificial Colors and Preservatives: This is an area that could take a book to address. Try to eat foods with the least ingredients. The fewer the ingredients - the more likely it is that we avoid artificial colors or preservatives.
6. Glutamates: This includes Monosodium glutamate, and similar products given different names - autolyzed yeast extract, glutamate, gelatin, textured protein, and more. These products are excitotoxins and can affect our brains.
If you live in the St. Cloud area, you may have heard of a new program called NuVal - short for nutrition value- this is a number located on the shelf label that is a rating between 1 and a 100. 100 is the healthiest option. I haven't been able to evaluate it too much - but I think that it will be a great tool to simplify shopping and get nutritional information.
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I am hoping to wrap up the information from Jillian Michael's book, Master Your Metabolism, but I keep running into more and more helpful information. A couple of quick reference lists include a group of foods to reduce and a list of foods to add to your diet to help restore balance to your diet. On the list of foods to cut back on are the following:
* Starchy vegetables -good in small amounts
* Tropical, dried, and canned fruits -there are more sugars and chemicals in dehydrated fruits
* Excess soy - there is a lot of info on my web site about soy. Organic fermented soy is generally ok if you are not sensitive to soy.
* Excess alcohol
* Full fat dairy and fatty meats
* Canned foods - most canned foods have chemicals in the can liners that can be problematic for people.
* Caffeine - too much caffeine can stress the adrenals.
The restore foods that she listed that are benefits are as follows:
* Legumes - great source of fiber
* Alliums - this is the group of foods that include garlic, onions, and leeks. They have anti-bacterial and anti-fungal properties.
* Berries
* Meat and Eggs
* Colorful fruits and veggies
* Cruciferous veggies - this includes cabbage and broccoli
* Dark-green leafy veggies
* Nuts and seed
* Dairy - this is not a good option for many people due to lactose intolerance.
* Whole grain - look for 100% whole grains.
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I stated last week that I would spend some time blogging about grocery shopping and creating healthy meals. There is another layer to eating healthy, and that is eating to help sustain the environment. Most of us are trying to do our part by doing small things, such as turning off lights, recycling, and using reusable bags. The author of the Conscious Kitchen gives what she calls the "Conscious Commandments" for ideas on how to further help the environment on a daily basis. I have to admit that I do much better with hitting the items on this list in the summer, when it is easier to eat locally and organically. These are some tips I keep in the back of my mind, and I try to incorporate into our family's lifestyle as much as possible. The following list gives an overall summary of Alexandra Zissu's book, and how we can improve our health and leave a smaller carbon footprint at the same time:
* Eat less meat. When eating beef, seek out and choose grass-fed. Other meat and poultry should also be carefully sourced.
* Just say no to bottled water. Drink (filtered) tap instead. This will save money, too.
* Buy local organic or sustainable farmed fruits and vegetables. Don't forget that coffee and tea come from plants, and wine is made from grapes: choose sustainable versions.
* Eat only the least contaminated sustainably harvested wild or well sourced farmed seafood.
* Always consider packaging when shopping. Choose items packed in materials you can reuse or that can be recycled in your municipality. Buy bulk items instead of overpackaged goods. Always shop with reusable bags.
* Cook at home. Often. And serve only on reusable dishware, not disposable. Clean with eco-friendly products.
* Avoid plastic as often as you can.
* Try composting, even if you live in a city or a house without a yard.
* Whenever possible, reduce energy use in the kitchen by choosing efficient appliances, cooking methods, and dishwashing practices; don't leave appliances plugged in when not in use; ask your electric company for alternative energy sources like wind power.
* Spread the word.
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I just finished reading the F-Factor Diet. I have read tons of diet books trying to find a program that is simplified and easily incorporated into a busy lifestyle. This particular program has a lot of elements that should be painless and beneficial. We have all heard over and over that we need to add more fiber to our diets. This book outlines why this can be so beneficial for our health. This diet has a three step process for losing and maintaining weight, but more than that, it is creating a healthy lifestyle that makes sense. This book points out that the average American gets 9-11 grams of fiber each day, rather than the recommended 35 or more grams that our necessary for health. The author gives numerous statistics that are eye-opening as to how we are generally eating on a daily basis:
- In the 1950's, McDonald's offered one size, a 2-ounce portion of French Fries that contained 200 calories. Starting in 2004, the 2-ounce size was offered only on the kids' menu, and adults were offered a 7-ounce French fry serving with 610 calories. This book spends a lot of time highlighting how important serving sizes are, and how we can feel full while eating less.
- The official Nutrition Facts serving size for spaghetti and tomato sauce is 1 cup, with 250 calories and 5 grams of fat. A typical restaurant serves 4 cups of pasta and sauce, weighing in at over 1,000 calories and 18 grams of fat.
- Fiber fills you up without filling you out and helps to eliminate hunger pangs associated with dieting. The author also stresses the importance of getting the right amount and type of proteins in our diet.
- North Americans ate 10 times more fiber 100 years ago than they do today.
- High-fiber foods provide long-term energy to your body because they are digested and processed more slowly than refined carbohydrates.
- By eating a combination of fiber and protein at each meal, you are providing your body with long term energy. This can help you avoid the ups and downs of energy that are experienced throughout the day.
If possible, pay attention to how much fiber you are consuming in a day. There are numerous charts on line that give the fiber content of everyday foods. If you are like the average American, consuming around 10 grams a day, you may find that increasing your fiber intake may be the ticket to improving your energy levels, losing weight and improving health. One caution - increase the fiber in your diet slowly to avoid bloating, gas and other digestive issues. If you increase your fiber content slowly, you should see an improvement in your digestion.
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What to Eat by Marion Nestle
This is a great book if you are trying to dissect what are good food choices at the grocery store. She jumps right in by hitting on the topic of organic foods. Are they or aren't they more nutritious? She says that this isn't the point. First and foremost, we need to be eating more real food. Eating real food is the first big step to health. Does she recommend organic? Yes - maybe the nutritional value can't be proved, but it is a fact that organically grown food is going to lessen our toxic load, is more environmentally sound, and if we do a taste comparison, just plain wins in this category. I started by buying organic eggs or by getting them from a friend that raises chickens. The difference is obvious immediately - the organic eggs have thicker shells, brighter yolks, taste better, and I feel good eating them. I have blogged about organics frequently, and I recommend adding an organic item each time you go to the grocery store. You won't find a difference in your grocery bill with this strategy. If you start by adding organic eggs, also try to eliminate a junk food that doesn't have any nutrients. If you add one organic item, and eliminate, for example, soda from your shopping list you are going to come out ahead. Not only will you save money, but you will avoid all of the sugars and high fructose corn syrup found in the soda. The next area to research is genetically modified (GM) foods. This area is tricky because foods don't have to be labeled as genetically modified. GM foods are those..."whose genes have been deliberately manipulated to give the plants some desirable trait - resistance to insects or viuruses, for example. Tinkering with plant genes sometimes generates issues about safety and other matters..." A couple of crops that tend to be GM grown are soy and corn. Many people are sensitive to these two foods, which is significant. If you look at a label of any processed food, you are likely to find one or both of these foods on the label. The problem is it is unknown what the long term effects of GM foods have on us. This is another reason to lean toward organically grown foods, which would not be genetically modified. The author sums this debate up by stating, "When you choose organics, you are voting with your fork for a planet with fewer pesticides, richer soil, and cleaner water supplies - all better in the long run. When you choose locally grown produce, you are voting for conservation of fuel resources and the economic viability of local communities, along with freshness and better taste."
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The next topic in this book is milk and milk products. There are definitely differing opinions among health professionals as to the pros and cons of milk consumption. We have been told that we must have dairy in order to get our calcium requirements met. According to the author, "...dairy foods are not a utritional requirement. Think of cows. Cows don't drink milk after calfhood, but they grow bones that fully support 800-pound weights and more. They do this by eating grass. Grass has calcium, and so does every other food plant: fruits, vegetables, grains, beans, nuts. These foods may have small amounts of calcium in comparison to dairy products, but small amounts add up, and food plants have fewer substances that promote calcium losses. Overall, it may be a lot healthier for bones to get calcium from plant foods. The large amount of calcium recommended for Americans seems necessary only because we eat diets so high in protein and sodium, both of which acompany the calcium in dairy foods." The next part of the debate is fat content. Dairy contains mostly saturated fats, which is generally recommended that we cut down on in our diet. The author recommends choosing the lower fat options of dairy products (milk, cheese, cream, ice cream). Another concern is that many people have difficulties with the protein in milk, or are deficient in the enzyme needed to break down milk (lactase). If you experience health concerns, it is worth eliminating milk products from your diet for a couple of weeks, and see if you see an improvement in your health (skin conditions, fatigue, stomach upset). The final part of the debate focuses on the hormones and the processing of milk. Cows are receiving more and more hormones and antibiotics in order to produce more milk. These medications are passed on to us in our milk. Organic milk products are an option to avoid these chemicals. The debate will go on. I think that milk and milk products are a personal choice. Luckily, there are a lot of options available to make milk products in moderation a reasonable part of our diets.
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Fake foods - that is the next area that the author focuses on. This category can cover a lot of the chemical filled foods that can be found in the grocery store. Dairy substitutes are a big market that is not beneficial to health. You can find margarines, nondairy creamers and many soy products that mimic their real counterparts. Unfortunately, many contain trans fats, genetically modified ingredients, corn syrup and many additives and preservatives. A few quotes from the author on these ingredients are stated below:
- Using oils free of trans fats would raise the prices of margarines and snack foods, which no food company ever wants to do.
- It is not always easy to make sense of the research on trans fats but here's the short answer: If you can avoid trans fats, you should. These fatty acids may be only a small part of your total dietary fat, but small changes in your diet can add up to significant health benefits, and this is one change that is well worth making.
- One way to view nondairy creamers is as nothing more than white, sweet, liquid margarines.
- No matter what their labels say, all margarines are basically the same - mixtures of soybean oil and food additives. Everything else is theater and greasepaint.
It seems like the grocery store can be an overwhelming place to make healthy choices. It doesn't have to be that way. The more we move to real food, the less label reading that has to take place. As Michael Pollan says, "Eat real food, less of it, mostly vegetables". To add to that, look for fewer than five ingredients on a label. This is not easy, but chances are you won't be ingesting unidentifiable chemicals and additives if you follow these recommendations.
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I am still reading the book List Maker's Get-Healthy Guide by the editors of Prevention. I chose this list just based on how frustrating it can be to lose weight,and many times we are being sabotaged by foods that we consider to be healthy options. As a side note, according to the Washington University School of Medicine, on average, we eat an additional 236 calories on weekends which can lead to a 9-pound weight gain over a year's time. Thinking of my own diet, I am sure that I eat even more than that on weekends! The following is a list from the authors of this book as to the top 7 foods that sabotage dieting efforts:
- Pre-Measured Packs - this is referring to those 100-calorie snack packs. This is due to the fact that we don't usually stick with just one pack!
- "Diet" Treats - When we select fat-free and sugar-free food options, many times these foods up the fat and hidden sugars in the food. This does not lead to fewer calories in the product.
- Liquid Calories - This is probably the easiest area to blow our diets. A can of pop has 10 tsp. of sugar - lattes are loaded - and many of us add lots of sugar and cream to our tea and coffee. Alcoholic beverages also pack a calorie punch. Even fruit juices will many times have added sugar, so when keeping track of dietary choices, include your beverage choices in the equation.
- Super-Snacks - this refers to our tendency to graze through the day. The authors recommend limiting snacks to two per day, and keep track of the serving size
- Rich Proteins - I think many of us are aware of this diet sabotager. Lean proteins (chicken, fish, beans) pack fewer calories than sirloin and processed meats.
- Fat-Free Salad Dressings - This is similar to staying away from fat-free diet treats. The dressing is filled with extra sugar and calories. We actually need some fat in order to absorb fat soluble nutrients from our food.
- Baked Potato Chips - These chips are still loaded with calories, and do not contain nutrients. The authors recommend popcorn as a better option - I would recommend organic popcorn. Many people are sensitive to corn products, so if you experience fatigue or headache the day after you eat popcorn, you may have a sensitivity.
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Ultrametabolism by Dr. Mark Hyman
This is a great time of year to talk again about whole foods. The farmer's markets in Minnesota are opening, and fresh, local food is more readily available. Although we all need different diets, one thing is the same for all of us, we benefit more from eating whole, fresh, organic and locally grown foods. According to Dr. Hyman, "Some of us need more fat, protein or carbohydrates than others There is no one perfect diet for everyone. You need to find out what works for you." He recommends looking for foods that are as close to their natural state as possible. We are better off eating fruit, rather than processed fruit juices. If we could avoid food with labels, we would be eating whole foods (this definitely doesn't mean fast food is a whole food!). Our bodies do not know what to do with all of the chemicals and additives that are in many processed foods. When people switch from one diet fad to another, they are not doing their bodies any favors. A great first step in losing weight is to focus on clean foods. It is the chemicals, and things like high fructose corn syrup and trans fats that causes our bodies to hold on to fat. Eating a whole foods diet can improve energy, weight, and appearance. It is worth the effort, and after a while, it won't seem like any extra effort at all.