Sunday, January 15, 2012
Wednesday, February 17, 2010
What do you know about preventing cancer?
Healthy Food Bytes - What do you know about preventing cancer?
When the treatment is worse than the disease, it’s time to find a new treatment; or better yet, increase your chances of NOT getting cancer.
The U.S. spends billions of dollars on cancer research. We have top of the line treatment centers. But, the U.S. is severely inadequate when it comes to prevention. Patients have to be more informed than their doctors and do their homework on prevention b/c doctors don’t have a clue.
The U.S. spends way too much on treatment and nothing on prevention.
Cancer is preventable!
Based on a Harvard study, at least one third of cancers are due to diet just as one third of cancers are due to smoking. Naturopathic scientists and doctors believe diet plays a much more vital role. Only 5% of cancers are due to family history. And even if you have a family history of cancer, that does not mean that you are doomed – if you eat right and exercise and reduce stress.
The best way to reduce your risk of cancer is to consume a diet that decreases the chance of malignant cells from taking over. Also, boosting the immune system by eating a whole-food plant based diet and supplementation to fight free radical damage that can cause cancer and other diseases such as cardiovascular disease and diabetes.
The diet/cancer link is no longer controversial. Check out the six year study “The China Project.” “This study concluded that the standard American diet contributes greatly to the high incidence of cancer and cardiovascular disease.” There’s no surprise here.
Here are the findings from that study:
• A plant-based diet instead of an animal-based diet lowers the rate of breast, prostate, and colon cancers.
• Lung, breast, prostate, and colon cancers (the "big bad four") account for more than half of all cancer deaths. The good news is these are also the cancers for which dietary changes can lower the risk.
• Diet can be implicated in at least one-third of all cancers.
• Increasing your daily consumption of fruits and vegetables can greatly lower your cancer risk.
• Diet probably plays more of a role in cancer development than genes. It is well known that the incidence of most cancers are less in Asian cultures. The evidence for the diet-cancer link is studies have shown that when Asians moved to the United States and switched from primarily a plant-based diet to an animal-based diet, the cancer rates in these immigrants increased to approach those of Americans.
Thanks for reading Healthy Food Bytes - What do you know about preventing cancer?
When the treatment is worse than the disease, it’s time to find a new treatment; or better yet, increase your chances of NOT getting cancer.
The U.S. spends billions of dollars on cancer research. We have top of the line treatment centers. But, the U.S. is severely inadequate when it comes to prevention. Patients have to be more informed than their doctors and do their homework on prevention b/c doctors don’t have a clue.
The U.S. spends way too much on treatment and nothing on prevention.
Cancer is preventable!
Based on a Harvard study, at least one third of cancers are due to diet just as one third of cancers are due to smoking. Naturopathic scientists and doctors believe diet plays a much more vital role. Only 5% of cancers are due to family history. And even if you have a family history of cancer, that does not mean that you are doomed – if you eat right and exercise and reduce stress.
The best way to reduce your risk of cancer is to consume a diet that decreases the chance of malignant cells from taking over. Also, boosting the immune system by eating a whole-food plant based diet and supplementation to fight free radical damage that can cause cancer and other diseases such as cardiovascular disease and diabetes.
The diet/cancer link is no longer controversial. Check out the six year study “The China Project.” “This study concluded that the standard American diet contributes greatly to the high incidence of cancer and cardiovascular disease.” There’s no surprise here.
Here are the findings from that study:
• A plant-based diet instead of an animal-based diet lowers the rate of breast, prostate, and colon cancers.
• Lung, breast, prostate, and colon cancers (the "big bad four") account for more than half of all cancer deaths. The good news is these are also the cancers for which dietary changes can lower the risk.
• Diet can be implicated in at least one-third of all cancers.
• Increasing your daily consumption of fruits and vegetables can greatly lower your cancer risk.
• Diet probably plays more of a role in cancer development than genes. It is well known that the incidence of most cancers are less in Asian cultures. The evidence for the diet-cancer link is studies have shown that when Asians moved to the United States and switched from primarily a plant-based diet to an animal-based diet, the cancer rates in these immigrants increased to approach those of Americans.
Thanks for reading Healthy Food Bytes - What do you know about preventing cancer?
Thursday, January 7, 2010
A Happy Healthy You in 2010: Tip 5
A Happy Healthy You in 2010: Make the switch
Acquire new healthy habits.
MAKE THE SWITCH:
Switch from refined, processed foods to whole, natural foods. Make the commitment today -
SWITCH White rice to brown rice
SWITCH White pasta to whole grain pasta
SWITCH White or “wheat” bread to “whole” wheat bread
Switch out soda, diet or regular, for naturally brewed unsweetened iced tea. If you must sweeten, use agave nectar or Xylitol (use moderately) or add a splash – just a splash - of lemonade; Or, switch to water with a squeeze of citrus – lemon, lime, orange.
Switch out one of your cups of coffee for green tea or white tea.
Switch out burger and fries at McDonalds for soup and salad at Panera.
Switch out those salty bag of chips for a handful of nuts.
Switch out a cake and cookies for a piece of fruit.
Take steps every day toward health.
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010: Make the switch
Acquire new healthy habits.
MAKE THE SWITCH:
Switch from refined, processed foods to whole, natural foods. Make the commitment today -
SWITCH White rice to brown rice
SWITCH White pasta to whole grain pasta
SWITCH White or “wheat” bread to “whole” wheat bread
Switch out soda, diet or regular, for naturally brewed unsweetened iced tea. If you must sweeten, use agave nectar or Xylitol (use moderately) or add a splash – just a splash - of lemonade; Or, switch to water with a squeeze of citrus – lemon, lime, orange.
Switch out one of your cups of coffee for green tea or white tea.
Switch out burger and fries at McDonalds for soup and salad at Panera.
Switch out those salty bag of chips for a handful of nuts.
Switch out a cake and cookies for a piece of fruit.
Take steps every day toward health.
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010: Make the switch
Tuesday, January 5, 2010
A Happy Healthy You in 2010: Tip 4
A Happy Healthy You in 2010: Add Superfoods to your daily diet.
Acquire new healthy habits.
Dark Green Leafy Veggies
Eat dark green leafy vegetables - red and green leaf lettuce, spinach, kale, Swiss chard etc. Be creative, look up recipes and get these in your diet on a daily basis. If you don’t like them the first time around – keep trying new recipes – after 10 times of trying it, you may acquire a taste for it. The amount of nutrients you get in dark green leafy vegetables is outstanding. This is probably my number one! I eat a large dark green salad almost every day.
Stinky Veggies
Onions have powerful heart protection properties and anticancer properties. The compound - quercetin - accounts for their protective effect. Quercetin is also found in – apples. So, an onion and an apple a day, keeps the doctor away.
Garlic has strong antibacterial properties; and, the organosulfur compounds protect against DNA damage. There is a long list of historical medicinal uses for garlic including preventing heart disease, but the stronger research shows garlic to aid in preventing and fighting the common cold. Using garlic for medicinal purposes dates back to our American heritage when the Cherokee used it as an expectorant and for coughs and croup.
Add onions raw on a dark green leafy salad and press a garlic clove in salad dressing for a powerhouse salad. I eat onions and garlic mostly every day.
Cruciferous Veggies
Also, other powerhouse anticancer veggies Cruciferous veggies – broccoli, cauliflower, cabbages all have cancer protective compounds called glucosinolates. Make it part of your weekly intake of veggies. Again, go online, find some recipes and make it interesting.
Berries
They are probably my number one powerhouse fruit. I buy tons and eat almost every day when in season. In the winter, I buy frozen. I always buy organic b/c otherwise they are loaded, I mean loaded, with pesticides. Different types of berries have different nutritional benefits. But one thing is for sure, they all have amazing antioxidant compounds to fight free radical damage in your body. Remember, you need these beneficial fruits in your diet on a regular basis in order to benefit from them.
Add berries to: oatmeal, cereal, plain yogurt, blend them in a yogurt smoothie, or just snack on them alone. My boys and I love blueberry, whole grain pancakes.
Phytochemical compounds – also called phytonutritents - are chemicals naturally found in fruits and vegetables, nuts and legumes and have an extremely powerful effect on health. The more color you add on your plate, the more phytonutrients you are eating.
Take charge of your health. Do it this year!
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010
Acquire new healthy habits.
Dark Green Leafy Veggies
Eat dark green leafy vegetables - red and green leaf lettuce, spinach, kale, Swiss chard etc. Be creative, look up recipes and get these in your diet on a daily basis. If you don’t like them the first time around – keep trying new recipes – after 10 times of trying it, you may acquire a taste for it. The amount of nutrients you get in dark green leafy vegetables is outstanding. This is probably my number one! I eat a large dark green salad almost every day.
Stinky Veggies
Onions have powerful heart protection properties and anticancer properties. The compound - quercetin - accounts for their protective effect. Quercetin is also found in – apples. So, an onion and an apple a day, keeps the doctor away.
Garlic has strong antibacterial properties; and, the organosulfur compounds protect against DNA damage. There is a long list of historical medicinal uses for garlic including preventing heart disease, but the stronger research shows garlic to aid in preventing and fighting the common cold. Using garlic for medicinal purposes dates back to our American heritage when the Cherokee used it as an expectorant and for coughs and croup.
Add onions raw on a dark green leafy salad and press a garlic clove in salad dressing for a powerhouse salad. I eat onions and garlic mostly every day.
Cruciferous Veggies
Also, other powerhouse anticancer veggies Cruciferous veggies – broccoli, cauliflower, cabbages all have cancer protective compounds called glucosinolates. Make it part of your weekly intake of veggies. Again, go online, find some recipes and make it interesting.
Berries
They are probably my number one powerhouse fruit. I buy tons and eat almost every day when in season. In the winter, I buy frozen. I always buy organic b/c otherwise they are loaded, I mean loaded, with pesticides. Different types of berries have different nutritional benefits. But one thing is for sure, they all have amazing antioxidant compounds to fight free radical damage in your body. Remember, you need these beneficial fruits in your diet on a regular basis in order to benefit from them.
Add berries to: oatmeal, cereal, plain yogurt, blend them in a yogurt smoothie, or just snack on them alone. My boys and I love blueberry, whole grain pancakes.
Phytochemical compounds – also called phytonutritents - are chemicals naturally found in fruits and vegetables, nuts and legumes and have an extremely powerful effect on health. The more color you add on your plate, the more phytonutrients you are eating.
Take charge of your health. Do it this year!
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010
Monday, January 4, 2010
A Happy Healthy You in 2010: Tip 3
A Happy Healthy You in 2010: Watch Your Portion Sizes
Acquire new healthy habits.
You can get into the habit of eating appropriate sizes for your body type and lifestyle. People that work out will require more calories than people that are sedentary. Here is a guideline you can start off with:
Animal Proteins – chicken, turkey, fish, beef etc. - about 4 oz or the size of your palm or ¼ of your plate. The portion size that is right for me is 3oz – small palms, small body frame. This is far from what most Americans eat. Usually Americans eat 2-4x this amount. And what ails this country most – Heart Disease and Cancer. People that eat a lot of animal protein tend to eat a lot less veggies. So, don’t make meat the star of your plate.
Veggies should be the star of your plate. ½ your plate – should consist of beautifully colored vegetables. Eat several veggies at each meal. My recommendation is that you don’t load it up with fats and cook them lightly. Some may be cooked longer such as tomatoes in pasta sauce which actually release the powerful antioxidant Licopene with cooking. For the most part, veggies should still be crunchy and full of color. If you’re veggies are too soft and color has changed – you overcooked them, therefore, killed vital enzymes necessary for nutrient intake. So you have a “dead” vegetable. Also, find a way to eat veggies throughout the day – not just at dinner time. I don’t think we need have a limit on veggies – eat as much as you like. I know that some diabetics have been told to stay away from certain veggies like carrots – I personally think there are better ways of balancing your blood sugar than giving up something as healthy as a carrot.
Quality sides – should be about ¼ of your plate. Brown rice is more nutritious than white rice. Yams are more nutritious than white potato. Try experimenting with new sides such as whole grain couscous and lentils, or quinoa and peas. This rule can apply to spaghetti and meatballs as well - ¼ plate whole wheat pasta, 4 oz of lean meatballs, and ½ plate of green salad. Oh and the spaghetti sauce does count as a nutritious veggie serving.
Nuts and Butters – 1 oz of nut butters is ideal per serving. They’re great on whole grain toast, on a banana or an apple. Nuts are very healthful, but that does not give you the green light to eat ½ can of cashews or peanuts. They are high in fat. A small handful should suffice – great in-between meal snack or before workout snack.
Oils – even thought some oils are healthful, we should watch portion sizes. 1 teaspoon of oil is good for a serving in salad dressing. When sautéing with olive oil; 1 tablespoon should be enough to sauté a batch of onions or chicken etc.
OK so you want some chocolate – eat only a 1 oz portion as an occasional treat (food for the soul). Learn how to enjoy dark chocolate. It’s a better choice than milk chocolate.
It’s all about making choices folks. You can choose to eat for nutrition or eat till you’re stuffed and uncomfortable.
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010
Acquire new healthy habits.
You can get into the habit of eating appropriate sizes for your body type and lifestyle. People that work out will require more calories than people that are sedentary. Here is a guideline you can start off with:
Animal Proteins – chicken, turkey, fish, beef etc. - about 4 oz or the size of your palm or ¼ of your plate. The portion size that is right for me is 3oz – small palms, small body frame. This is far from what most Americans eat. Usually Americans eat 2-4x this amount. And what ails this country most – Heart Disease and Cancer. People that eat a lot of animal protein tend to eat a lot less veggies. So, don’t make meat the star of your plate.
Veggies should be the star of your plate. ½ your plate – should consist of beautifully colored vegetables. Eat several veggies at each meal. My recommendation is that you don’t load it up with fats and cook them lightly. Some may be cooked longer such as tomatoes in pasta sauce which actually release the powerful antioxidant Licopene with cooking. For the most part, veggies should still be crunchy and full of color. If you’re veggies are too soft and color has changed – you overcooked them, therefore, killed vital enzymes necessary for nutrient intake. So you have a “dead” vegetable. Also, find a way to eat veggies throughout the day – not just at dinner time. I don’t think we need have a limit on veggies – eat as much as you like. I know that some diabetics have been told to stay away from certain veggies like carrots – I personally think there are better ways of balancing your blood sugar than giving up something as healthy as a carrot.
Quality sides – should be about ¼ of your plate. Brown rice is more nutritious than white rice. Yams are more nutritious than white potato. Try experimenting with new sides such as whole grain couscous and lentils, or quinoa and peas. This rule can apply to spaghetti and meatballs as well - ¼ plate whole wheat pasta, 4 oz of lean meatballs, and ½ plate of green salad. Oh and the spaghetti sauce does count as a nutritious veggie serving.
Nuts and Butters – 1 oz of nut butters is ideal per serving. They’re great on whole grain toast, on a banana or an apple. Nuts are very healthful, but that does not give you the green light to eat ½ can of cashews or peanuts. They are high in fat. A small handful should suffice – great in-between meal snack or before workout snack.
Oils – even thought some oils are healthful, we should watch portion sizes. 1 teaspoon of oil is good for a serving in salad dressing. When sautéing with olive oil; 1 tablespoon should be enough to sauté a batch of onions or chicken etc.
OK so you want some chocolate – eat only a 1 oz portion as an occasional treat (food for the soul). Learn how to enjoy dark chocolate. It’s a better choice than milk chocolate.
It’s all about making choices folks. You can choose to eat for nutrition or eat till you’re stuffed and uncomfortable.
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010
Thursday, December 31, 2009
A Happy Healthy You in 2010: Tip 2
Healthy Food Bytes: A Happy Healthy You in 2010
Acquire new healthy habits.
Healthy Tip 2
Don’t Skip Breakfast
Make sure you eat a healthful breakfast before you leave the house every day. This way you won’t depend on a Grande Latte to fill you up in the morning. Coffee is not a substitute for nutritious food. People’s metabolisms vary – some need a substantial breakfast and some will do fine on a lighter breakfast. But, substantial does not necessarily mean eggs and bacon every day.
When you skip breakfast – or any meal - you may think you are reducing your calories, therefore, preventing weight gain, but on the contrary, when you skip a meal, your body goes into starvation mode and slow metabolism, therefore, causing weight gain. Just make your meals the right kind of meals, and you will achieve an ideal weight. We were not all made to be skinny-wafes. So that should not be your goal.
What is a healthful breakfast?
The ideal breakfast will give you quick energy and long lasting energy.
Oatmeal is probably my favorite breakfast. I add a hand full of walnuts or pecans or almonds for long lasting energy and dried cranberries or dried cherries for quick energy. In the summertime – it’s fresh blueberries. Oh, and I love a sprinkle of all natural coconut flakes – no not the kind that you can buy at Wallmart. I get mine at Natural Grocers or Whole Foods. I do not add any sweetener – you can get used to this. I buy old fashioned oats, but there are some instants that are ok – i.e. Nature’s Path. They are low in sugar and have about 4grams of fiber per serving.
Don’t have time to make oatmeal – Try whole grain toast – I prefer sprouted grains – with peanut butter – a little honey and sliced banana on top. It’s better than a jelly donut or a pop tart.
Speaking of pop tarts – don’t even buy them. If they are not in you house, then you will not be able to cop-out for a quick breakfast of junk food.
Another quick breakfast is plain yogurt topped with whole grain granola and ½ cup of berries – you won’t miss the sugar in the flavored yogurt varieties. If you must sweeten, use a little Agave Nectar. This time of year, I just buy organic frozen berries b/c regular is so darn expensive.
I buy organic whenever possible and reasonable. I give up eating out a lot, so that I can budget for clean, pure foods. Plus, I like my homemade cooking a lot better ;-)
For you egg lovers – here’s how to make them more healthful –
Beat one whole egg and one egg white (or 2 for you bigger eaters) add a teaspoon of water and scramble. Then, sautee onions, bell pepper, fresh spinach and combine for a full serving of vegetables. Add a little sea salt and fresh ground black pepper to taste. For an extra kick, add a touch of cayenne or hot sauce.
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010
Acquire new healthy habits.
Healthy Tip 2
Don’t Skip Breakfast
Make sure you eat a healthful breakfast before you leave the house every day. This way you won’t depend on a Grande Latte to fill you up in the morning. Coffee is not a substitute for nutritious food. People’s metabolisms vary – some need a substantial breakfast and some will do fine on a lighter breakfast. But, substantial does not necessarily mean eggs and bacon every day.
When you skip breakfast – or any meal - you may think you are reducing your calories, therefore, preventing weight gain, but on the contrary, when you skip a meal, your body goes into starvation mode and slow metabolism, therefore, causing weight gain. Just make your meals the right kind of meals, and you will achieve an ideal weight. We were not all made to be skinny-wafes. So that should not be your goal.
What is a healthful breakfast?
The ideal breakfast will give you quick energy and long lasting energy.
Oatmeal is probably my favorite breakfast. I add a hand full of walnuts or pecans or almonds for long lasting energy and dried cranberries or dried cherries for quick energy. In the summertime – it’s fresh blueberries. Oh, and I love a sprinkle of all natural coconut flakes – no not the kind that you can buy at Wallmart. I get mine at Natural Grocers or Whole Foods. I do not add any sweetener – you can get used to this. I buy old fashioned oats, but there are some instants that are ok – i.e. Nature’s Path. They are low in sugar and have about 4grams of fiber per serving.
Don’t have time to make oatmeal – Try whole grain toast – I prefer sprouted grains – with peanut butter – a little honey and sliced banana on top. It’s better than a jelly donut or a pop tart.
Speaking of pop tarts – don’t even buy them. If they are not in you house, then you will not be able to cop-out for a quick breakfast of junk food.
Another quick breakfast is plain yogurt topped with whole grain granola and ½ cup of berries – you won’t miss the sugar in the flavored yogurt varieties. If you must sweeten, use a little Agave Nectar. This time of year, I just buy organic frozen berries b/c regular is so darn expensive.
I buy organic whenever possible and reasonable. I give up eating out a lot, so that I can budget for clean, pure foods. Plus, I like my homemade cooking a lot better ;-)
For you egg lovers – here’s how to make them more healthful –
Beat one whole egg and one egg white (or 2 for you bigger eaters) add a teaspoon of water and scramble. Then, sautee onions, bell pepper, fresh spinach and combine for a full serving of vegetables. Add a little sea salt and fresh ground black pepper to taste. For an extra kick, add a touch of cayenne or hot sauce.
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010
Wednesday, December 30, 2009
A Happy Healthy You in 2010: Tip 1
Healthy Food Bytes: A Happy Healthy You in 2010
Acquire new healthy habit this coming year.
Healthy Tip 1
Plan ahead and stock your fridge with healthful grabs that you’ll have access to all week.
Carrot sticks
Cucumber slices
Red Bell Pepper slices
Radish pieces
Sugar snap peas
Celery Sticks
You can put a little of each in a small container or zip lock bags and store for weekly use.
Just grab one on your way to work. My confession – Sometimes I use a little (very little) ranch dressing b/c it just makes me eat more veggies.
Or, put each veggie in containers separately for quick grabs. I love non-hydrogenated peanut butter on celery and I love carrot sticks, red bell pepper sticks and cucumber with hummus (see previous posts for hummus recipes).
Take short cuts by buying pre-cut veggies. But remember, they will cost more.
Clean and chop dark green leafy veggies and store in zip lock bags for easy grabs all week. Sprinkle a little feta cheese, a few Klamata olives, pecans, and your favorite vinaigrette. You can buy it pre-washed and pre-chopped. If it’s pre-washed and pre-chopped in your fridge, you’ll be more likely to eat it more often. Try to eat at least one green leafy salad every day. Don’t overdo the salad dressing. About 2 tablespoons max for one serving.
Protein you should have on hand for easy access:
Keep boiled eggs in the fridge for the week. Use in salads or as a morning snack.
Keep nuts on hand – my favorites are Walnuts, Pecans, sliced Almonds. Sprinkle them on salads, add to your oatmeal or cereal. A small handful of nuts should be enough – they are high in fat – but good fat, which are vital to good health.
If you don’t like a particular veggie or nut, may I suggest you try them on a regular basis. You may acquire a taste for them if you keep trying. They are so good for you. And, eating a variety is very important to getting maximum amount of nutrients. We need a variety of nutrients on a regular basis to help fight sickness and diseases.
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010
Acquire new healthy habit this coming year.
Healthy Tip 1
Plan ahead and stock your fridge with healthful grabs that you’ll have access to all week.
Carrot sticks
Cucumber slices
Red Bell Pepper slices
Radish pieces
Sugar snap peas
Celery Sticks
You can put a little of each in a small container or zip lock bags and store for weekly use.
Just grab one on your way to work. My confession – Sometimes I use a little (very little) ranch dressing b/c it just makes me eat more veggies.
Or, put each veggie in containers separately for quick grabs. I love non-hydrogenated peanut butter on celery and I love carrot sticks, red bell pepper sticks and cucumber with hummus (see previous posts for hummus recipes).
Take short cuts by buying pre-cut veggies. But remember, they will cost more.
Clean and chop dark green leafy veggies and store in zip lock bags for easy grabs all week. Sprinkle a little feta cheese, a few Klamata olives, pecans, and your favorite vinaigrette. You can buy it pre-washed and pre-chopped. If it’s pre-washed and pre-chopped in your fridge, you’ll be more likely to eat it more often. Try to eat at least one green leafy salad every day. Don’t overdo the salad dressing. About 2 tablespoons max for one serving.
Protein you should have on hand for easy access:
Keep boiled eggs in the fridge for the week. Use in salads or as a morning snack.
Keep nuts on hand – my favorites are Walnuts, Pecans, sliced Almonds. Sprinkle them on salads, add to your oatmeal or cereal. A small handful of nuts should be enough – they are high in fat – but good fat, which are vital to good health.
If you don’t like a particular veggie or nut, may I suggest you try them on a regular basis. You may acquire a taste for them if you keep trying. They are so good for you. And, eating a variety is very important to getting maximum amount of nutrients. We need a variety of nutrients on a regular basis to help fight sickness and diseases.
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010
Monday, November 9, 2009
Diet changes that will lower your cancer risk
Diet changes that will lower your cancer risk:
Eat less fat, particularly saturated fat to lower LDL (bad) cholesterol levels. Tumors thrive on low density lipoproteins, so a diet low in fat may help prevent the growth of cancer. Also, if you eat too much saturated fat, your liver will produce more bile, and too much bile will store up in the large intestines and convert into cancer causing apcholic acid.
So, what to do? For an average 2,000 calories a day diet, eat only 45 grams of fat per day. A Big Mac and fries puts you way over your limit for the day and that’s in just one meal. Choose fats wisely. The wrong fats (saturated fats, animal based fats) are the biggest culprit here. Plant based, omega 3, monounsaturated fats are actually helpful to prevent disease.
Here are some good fat choices:
Unsaturated fats in plant based foods- avocado, flax, macadamia nuts, walnuts, sunflower seeds, flax seeds, pumpkin seeds.
Good oils high in monosaturated fats – olive oil and canola oil – but don’t sautee on high heat as this may burn the oil and damage the healthful benefits. Try in homemade salad dressing.
Best oil is expeller pressed – a chemical free mechanical process that extracts oil from the seeds and nuts instead of the hexane-extraction methods used in most manufacturing.
Cold pressed for delicate oils are for when flavor nuances are important – as in olive oil – and these oils need to be treated with greater care in controlling processing factors. And good tasting olive oil makes a world of difference.
Seafood – salmon (wild Alaskan is best – not farmed – see blog entry archive on Salmon for more details)
Our bodies can handle some saturated fat – we Americans just overdo it. Enjoy a little butter once in a while. Keep in mind that one tablespoon of butter has about 14 grams of fat – so share that tablespoon with your family on a big portion of veggies so one tablespoon is shared between 4-5 people.
Hydrogenated and trans-fats are absolutely not good for you – even in moderation. Avoid them as much as possible.
Additional benefits of eating lower fat - particularly saturated fat foods are weight loss and a healthier cardiovascular system.
Thanks for reading Healthy Food Bytes:
More diet changes that will lower your cancer risk will be coming soon.
Eat less fat, particularly saturated fat to lower LDL (bad) cholesterol levels. Tumors thrive on low density lipoproteins, so a diet low in fat may help prevent the growth of cancer. Also, if you eat too much saturated fat, your liver will produce more bile, and too much bile will store up in the large intestines and convert into cancer causing apcholic acid.
So, what to do? For an average 2,000 calories a day diet, eat only 45 grams of fat per day. A Big Mac and fries puts you way over your limit for the day and that’s in just one meal. Choose fats wisely. The wrong fats (saturated fats, animal based fats) are the biggest culprit here. Plant based, omega 3, monounsaturated fats are actually helpful to prevent disease.
Here are some good fat choices:
Unsaturated fats in plant based foods- avocado, flax, macadamia nuts, walnuts, sunflower seeds, flax seeds, pumpkin seeds.
Good oils high in monosaturated fats – olive oil and canola oil – but don’t sautee on high heat as this may burn the oil and damage the healthful benefits. Try in homemade salad dressing.
Best oil is expeller pressed – a chemical free mechanical process that extracts oil from the seeds and nuts instead of the hexane-extraction methods used in most manufacturing.
Cold pressed for delicate oils are for when flavor nuances are important – as in olive oil – and these oils need to be treated with greater care in controlling processing factors. And good tasting olive oil makes a world of difference.
Seafood – salmon (wild Alaskan is best – not farmed – see blog entry archive on Salmon for more details)
Our bodies can handle some saturated fat – we Americans just overdo it. Enjoy a little butter once in a while. Keep in mind that one tablespoon of butter has about 14 grams of fat – so share that tablespoon with your family on a big portion of veggies so one tablespoon is shared between 4-5 people.
Hydrogenated and trans-fats are absolutely not good for you – even in moderation. Avoid them as much as possible.
Additional benefits of eating lower fat - particularly saturated fat foods are weight loss and a healthier cardiovascular system.
Thanks for reading Healthy Food Bytes:
More diet changes that will lower your cancer risk will be coming soon.
Wednesday, October 14, 2009
10 Steps to Better Health
Healthy Food Bytes: 10 Steps to Better Health
Only 10 – you can do it!
1. Make sure to get fresh air and sunshine every day. The best natural source of vitamin D – and it’s free.
2. Drink plenty of pure, clean water. Yes, I mean filtered. No, I don’t necessarily mean buying bottled water. Think about investing in a carbon filter system for your home and workplace.
3. Get at least 7-8 hours of sleep.
4. Exercise – there’s no way around it. You can’t achieve optimum health without it. Include both aerobic and some sort of resistance such as weights or Pilates or Yoga. Find a schedule that works for you and do it. No more excuses.
5. Eat foods as God intended them to be eaten. Stay away from white, refined, processed foods
6. The relationships you have should enhance your life. Don’t blame others; you are responsible for the relationships in you life. What can you do to make your relationships happier and healthier? What toxic relationships do you need to say good-bye to or keep at arms length?
7. Bring back passion into your life. Pursue something you always loved or wanted to try. Make time for your passion.
8. Get in touch with your spirituality. Studies show that spiritual people are healthier. No kidding.
9. Get educated about health. It’s a process, as most people don’t really understand optimal health.
10. Start creating healthy habits; as in eating more fruits and vegetables, switching to whole grain, drink green tea and cutting out soda (diet or regular) and sugar as much as possible. Start today.
Thanks for reading Healthy Food Bytes: 10 Steps to Better Health
Only 10 – you can do it!
1. Make sure to get fresh air and sunshine every day. The best natural source of vitamin D – and it’s free.
2. Drink plenty of pure, clean water. Yes, I mean filtered. No, I don’t necessarily mean buying bottled water. Think about investing in a carbon filter system for your home and workplace.
3. Get at least 7-8 hours of sleep.
4. Exercise – there’s no way around it. You can’t achieve optimum health without it. Include both aerobic and some sort of resistance such as weights or Pilates or Yoga. Find a schedule that works for you and do it. No more excuses.
5. Eat foods as God intended them to be eaten. Stay away from white, refined, processed foods
6. The relationships you have should enhance your life. Don’t blame others; you are responsible for the relationships in you life. What can you do to make your relationships happier and healthier? What toxic relationships do you need to say good-bye to or keep at arms length?
7. Bring back passion into your life. Pursue something you always loved or wanted to try. Make time for your passion.
8. Get in touch with your spirituality. Studies show that spiritual people are healthier. No kidding.
9. Get educated about health. It’s a process, as most people don’t really understand optimal health.
10. Start creating healthy habits; as in eating more fruits and vegetables, switching to whole grain, drink green tea and cutting out soda (diet or regular) and sugar as much as possible. Start today.
Thanks for reading Healthy Food Bytes: 10 Steps to Better Health
Friday, October 9, 2009
Ingredients you will not find in my pantry
Healthy Food Bytes: Ingredients you will not find in my pantry
Aspartame (NutraSweet™ ): Aspartame is nearly 200 times sweeter than white sugar and is only useful in cold and uncooked foods. This chemical breaks down and loses its sweetness when heated. Its shelf life is about one year, after which time it decomposes into methanol-a toxic wood alcohol. The methanol then breaks down into formic acid and formaldehyde in the body. Formaldehyde is a deadly neurotoxin and a known carcinogen. It can cause retinal damage, interfere with DNA replication, and may cause birth defects. It can also cause damage to the immune system. Now that aspartame has been on the market for many years, its side effects are becoming apparent. Adverse reactions include high blood pressure, headaches, insomnia, ovarian cancer, brain tumors, seizures, brain damage in fetuses, extreme swelling, throat swelling, and retina deterioration. Keep in mind, these dangerous side effects are worsened when
NutraSweet™ is heated or used in cooking.
Sucralose (Splenda®): Sucralose is a calorie-free sugar substitute derived from sucrose (white sugar) through a process that selectively substitutes three atoms of chlorine for three hydrogen-oxygen groups on the sucrose molecule. This makes sucralose a chlorocarbon, a substance that has long been known for causing organ, genetic, and reproductive damage. Sucralose has also been shown to cause swelling of the liver and kidneys. The structure of the sugar molecules is changed so that it's up to 600 times sweeter than sugar. There are limited human or long-term studies of this product.
Artificial Colors: Artificial in terms of food means "a substance not duplicated in nature." There are currently seven artificial coal tar-based dyes on the market. There is evidence that four of the seven cause cancer in laboratory animals. Furthermore, six of the seven being used in the US have been banned in other countries.
Artificial Flavors: There are more than 2,000 flavorings, of which 500 are natural and the rest are synthetic. The synthetic flavors are made from many different chemicals and can be toxic to the nervous system, kidneys, and liver, but because they are usually consumed in small amounts, the FDA considers them safe. I personally do not care to put a “little” poison into my body. There are also "flavor enhancers," which are substances that improve the flavors of a food. As with any synthetic compound, sensitive people can have allergic reactions.
Bleached Flours: Milling whole wheat into white flour removes approximately 83 percent of the nutrients. Additionally, chemicals are used to whiten and preserve bleached flour. Chlorine dioxide, an irritant to both the skin and the respiratory tract (similar to Clorox®) is often used to bleach flour. Benzoyl peroxide is another chemical used to bleach flour. The bleaching process leaves residues of toxic chlorinated hydrocarbons and dioxins, both harmful for the body and the environment. Methionine, an essential amino acid found in flour, reacts with bleaching chemicals to form a toxic compound called methionine sufoxine, which has been found to cause nervousness and seizures in animals.
Dairy Products with rBGH (recombinant bovine growth hormone): Bovine growth hormone (BGH) is a protein naturally produced by cattle. The gene has been cloned into bacterial cells to create a genetically engineered version called rBGH. It has been available and used by US farmers since 1994 to increase milk production in dairy cows. Cows injected with rBGH have shorter life expectancies and increased incidence of disease. These cows have also been found to secrete higher levels of IGF-1 (Insulin-like Growth Factor), a hormone that is tied to increased growth of cancer cells. It is reported that an excess level of IGF-1 increases the risk of developing breast and prostate cancer in humans. Furthermore, rBGH is associated with high incidences of udder infections, internal bleeding, stress-related weight loss, and severe reproductive disorders in cows. Also, bovine growth hormone can only be used on cows and not on goats, therefore all goat milk products are produced without the use of rBGH.
Hydrogenated and/or Partially-Hydrogenated Oils: Hydrogenation is a process that takes an unsaturated fat, such as vegetable oil, and makes it solid at room temperature, thus more saturated. A large percentage of the once healthy fats are converted to the trans-configuration, also known as trans-fatty acids. This process changes the molecular shape of these fatty acids, which negatively alters their biological functions. Excess trans-fatty acids can promote increased cholesterol and triglyceride counts, make blood platelets stickier, which encourages blood clotting, worsen an essential fatty acid deficiency, interfere with the body's detoxification systems and with insulin receptors, increase inflammation, and negatively impact the immune system.
Non-Organic Produce limited as much as possible: Conventional farming uses numerous synthetic fertilizers, pesticides, herbicides, and fungicides to treat the soil and plants. There are many concerns with the use of these chemicals. First, many of the chemicals used are known to be toxic to humans. Secondly, large-scale pesticide spraying has created enormous pollution problems. A small percentage of the applied pesticide actually hits its intended target-the pests-and excess goes into groundwater, rivers, and into the air. Lastly, not only do these chemicals remain on the foods they are sprayed on, they also soak into the soil, where they may remain for years (pesticides that have been banned for years, like DDT, still linger in our soils). Organic growers manage pests through prevention-proper soil management, cleanliness, timely planting, companion planting, and beneficial insects-and foster biodiversity. By law, certified organic foods cannot be genetically engineered, irradiated, or grown with synthetic materials.
Olestra: This synthetic fat is a combination of soybean oil and sucrose. These ingredients are manipulated into molecules too large for the intestines to absorb or digest. Therefore, Olestra passes untouched through the digestive system. Preliminary studies suggest that Olestra causes tumors in laboratory animals. Olestra interferes with fat-soluble vitamin absorption, which includes vitamins A, E, D, K, Co-enzyme Q10, carotenoids, lutein, lycopene, and beta-carotene. Studies have shown that 8 grams per day (equivalent to 16 potato chips containing Olestra) caused dramatic depletion of fat-soluble vitamins within two weeks. Olestra may also cause intestinal cramping, flatulence, and loose stool.
Thanks for reading Healthy Food Bytes: Ingredients you will not find in my pantry
Aspartame (NutraSweet™ ): Aspartame is nearly 200 times sweeter than white sugar and is only useful in cold and uncooked foods. This chemical breaks down and loses its sweetness when heated. Its shelf life is about one year, after which time it decomposes into methanol-a toxic wood alcohol. The methanol then breaks down into formic acid and formaldehyde in the body. Formaldehyde is a deadly neurotoxin and a known carcinogen. It can cause retinal damage, interfere with DNA replication, and may cause birth defects. It can also cause damage to the immune system. Now that aspartame has been on the market for many years, its side effects are becoming apparent. Adverse reactions include high blood pressure, headaches, insomnia, ovarian cancer, brain tumors, seizures, brain damage in fetuses, extreme swelling, throat swelling, and retina deterioration. Keep in mind, these dangerous side effects are worsened when
NutraSweet™ is heated or used in cooking.
Sucralose (Splenda®): Sucralose is a calorie-free sugar substitute derived from sucrose (white sugar) through a process that selectively substitutes three atoms of chlorine for three hydrogen-oxygen groups on the sucrose molecule. This makes sucralose a chlorocarbon, a substance that has long been known for causing organ, genetic, and reproductive damage. Sucralose has also been shown to cause swelling of the liver and kidneys. The structure of the sugar molecules is changed so that it's up to 600 times sweeter than sugar. There are limited human or long-term studies of this product.
Artificial Colors: Artificial in terms of food means "a substance not duplicated in nature." There are currently seven artificial coal tar-based dyes on the market. There is evidence that four of the seven cause cancer in laboratory animals. Furthermore, six of the seven being used in the US have been banned in other countries.
Artificial Flavors: There are more than 2,000 flavorings, of which 500 are natural and the rest are synthetic. The synthetic flavors are made from many different chemicals and can be toxic to the nervous system, kidneys, and liver, but because they are usually consumed in small amounts, the FDA considers them safe. I personally do not care to put a “little” poison into my body. There are also "flavor enhancers," which are substances that improve the flavors of a food. As with any synthetic compound, sensitive people can have allergic reactions.
Bleached Flours: Milling whole wheat into white flour removes approximately 83 percent of the nutrients. Additionally, chemicals are used to whiten and preserve bleached flour. Chlorine dioxide, an irritant to both the skin and the respiratory tract (similar to Clorox®) is often used to bleach flour. Benzoyl peroxide is another chemical used to bleach flour. The bleaching process leaves residues of toxic chlorinated hydrocarbons and dioxins, both harmful for the body and the environment. Methionine, an essential amino acid found in flour, reacts with bleaching chemicals to form a toxic compound called methionine sufoxine, which has been found to cause nervousness and seizures in animals.
Dairy Products with rBGH (recombinant bovine growth hormone): Bovine growth hormone (BGH) is a protein naturally produced by cattle. The gene has been cloned into bacterial cells to create a genetically engineered version called rBGH. It has been available and used by US farmers since 1994 to increase milk production in dairy cows. Cows injected with rBGH have shorter life expectancies and increased incidence of disease. These cows have also been found to secrete higher levels of IGF-1 (Insulin-like Growth Factor), a hormone that is tied to increased growth of cancer cells. It is reported that an excess level of IGF-1 increases the risk of developing breast and prostate cancer in humans. Furthermore, rBGH is associated with high incidences of udder infections, internal bleeding, stress-related weight loss, and severe reproductive disorders in cows. Also, bovine growth hormone can only be used on cows and not on goats, therefore all goat milk products are produced without the use of rBGH.
Hydrogenated and/or Partially-Hydrogenated Oils: Hydrogenation is a process that takes an unsaturated fat, such as vegetable oil, and makes it solid at room temperature, thus more saturated. A large percentage of the once healthy fats are converted to the trans-configuration, also known as trans-fatty acids. This process changes the molecular shape of these fatty acids, which negatively alters their biological functions. Excess trans-fatty acids can promote increased cholesterol and triglyceride counts, make blood platelets stickier, which encourages blood clotting, worsen an essential fatty acid deficiency, interfere with the body's detoxification systems and with insulin receptors, increase inflammation, and negatively impact the immune system.
Non-Organic Produce limited as much as possible: Conventional farming uses numerous synthetic fertilizers, pesticides, herbicides, and fungicides to treat the soil and plants. There are many concerns with the use of these chemicals. First, many of the chemicals used are known to be toxic to humans. Secondly, large-scale pesticide spraying has created enormous pollution problems. A small percentage of the applied pesticide actually hits its intended target-the pests-and excess goes into groundwater, rivers, and into the air. Lastly, not only do these chemicals remain on the foods they are sprayed on, they also soak into the soil, where they may remain for years (pesticides that have been banned for years, like DDT, still linger in our soils). Organic growers manage pests through prevention-proper soil management, cleanliness, timely planting, companion planting, and beneficial insects-and foster biodiversity. By law, certified organic foods cannot be genetically engineered, irradiated, or grown with synthetic materials.
Olestra: This synthetic fat is a combination of soybean oil and sucrose. These ingredients are manipulated into molecules too large for the intestines to absorb or digest. Therefore, Olestra passes untouched through the digestive system. Preliminary studies suggest that Olestra causes tumors in laboratory animals. Olestra interferes with fat-soluble vitamin absorption, which includes vitamins A, E, D, K, Co-enzyme Q10, carotenoids, lutein, lycopene, and beta-carotene. Studies have shown that 8 grams per day (equivalent to 16 potato chips containing Olestra) caused dramatic depletion of fat-soluble vitamins within two weeks. Olestra may also cause intestinal cramping, flatulence, and loose stool.
Thanks for reading Healthy Food Bytes: Ingredients you will not find in my pantry
Thursday, September 24, 2009
Kick Your Immune System Into Gear
Healthy Food Bytes: Kick Your Immune System Into Gear
The first thing you need to address is your diet. Make sure you are getting 5-9 servings of fruits and vegetables every day. It’s not impossible. Read previous archived posts of this blog, I share plenty of ideas and recipes to help you achieve this goal.
Quick tips:
-Add salad to your lunch and or dinner
-Make more than one veggie at dinner time
-Snack on veggies or fruit (carrots, sugar snap peas, radishes, cucumbers, apple, pear, banana etc.) instead of pretzels, cookies, popcorn etc.
-Compliment your lunch with veggies or fruit instead of chips. Add veggies to your sandwich – tomato, lettuce, cucumber, bell pepper etc.
-Start Juicing (see archive on juicing) – get more veggies in this way
Get your 7-8 hours of sleep every night. Sleep is a vital time when your body has time to repair.
Drink plenty of water: 8 glasses a day. Bigger folks may need more. If you work out, you may also need more.
Follow my top rules for health listed at the bottom of my blog entry.
Wash your hands, wash your hands, and wash your hands….often. And keep your hands away from your face.
One of the most important things you can do when you have a cold is stay home and steam. I have a Clairol facial steamer w/ nasal attachment, I add Eucalyptus oil (antiviral/antibacterial) and get all the mucus free flowing to get it out. This is much better than nasal decongestants which make your heart race (really bad for kids) and doesn't really get the mucous out.
Supplement your diet with immune powerhouse herbs and vitamins. Take a full spectrum, high potency multiple-vitamin.
Here are some of my favorite supplements that keep my immune system strong (I only buy standardized supplements to ensure potency – in other words, don’t buy your supplements at Walmart or Target):
Buried Treasure Liquid Vitamins
Buried Treasure Acai Blend and Mangosteen Blend Super Fruit Liquid
Olive Leaf Extract
Grape Seed Extract
Extra Vitamin C 1,000 mg
Extra Vitamin D3 2,000 mg
Drinks:
Ginger Tea every day
Green Tea and White tea every day
If your immune system is compromised, at the first sign of a feeling sick, try the following:
Buried Treasure ACF – this is an amazing blend of nutrients that will jumpstart your immune system.
Added Grapeseed Extract and Olive Leaf Extract (3x-4x per day)
Kick Ass Immune by Wish Garden
Oreganol Oil P73
Pressed garlic cloves (2-3 per day with meals – mix with applesauce or mashed potatoes)
Ginger capsules or ginger tea works great for nausea.
Depending on the severity of your illness, you can take these herbs every two hours, three hours or four hours. I knocked out colds in 6 -8 hours.
My favorite place to buy supplements is www.vitacost.com
Yeah, I know, it’s a lot. But it works. And you’ll get used to the routine. I like to spread out my supplements throughout the day.
My entire family is living proof that it works. My mom use to get many colds and flu and several times got pneumonia. Her flu shot didn’t protect her much. Since her lifestyle change under my supervision, she rarely gets a cold - maybe once a year and it’s very mild. She’ll get over it in two days.
My kids have not been on antibiotics for almost five years. They have not had the flu during that time either. Before our lifestyle change, they got many colds and have had the flu.
My husband is on an airplane very often and has had great success staying healthy over the last several years as well. Need I say, before my plan, he was in the doctors office for antibiotics more than he wished to be. As for me, I am amazed at how this works so well.
It takes time for you body to start reaping the benefits of eating well, sleeping well, drinking well. So be patient and be consistent.
Thanks for reading Healthy Food Bytes: Kick Your Immune System Into Gear
The first thing you need to address is your diet. Make sure you are getting 5-9 servings of fruits and vegetables every day. It’s not impossible. Read previous archived posts of this blog, I share plenty of ideas and recipes to help you achieve this goal.
Quick tips:
-Add salad to your lunch and or dinner
-Make more than one veggie at dinner time
-Snack on veggies or fruit (carrots, sugar snap peas, radishes, cucumbers, apple, pear, banana etc.) instead of pretzels, cookies, popcorn etc.
-Compliment your lunch with veggies or fruit instead of chips. Add veggies to your sandwich – tomato, lettuce, cucumber, bell pepper etc.
-Start Juicing (see archive on juicing) – get more veggies in this way
Get your 7-8 hours of sleep every night. Sleep is a vital time when your body has time to repair.
Drink plenty of water: 8 glasses a day. Bigger folks may need more. If you work out, you may also need more.
Follow my top rules for health listed at the bottom of my blog entry.
Wash your hands, wash your hands, and wash your hands….often. And keep your hands away from your face.
One of the most important things you can do when you have a cold is stay home and steam. I have a Clairol facial steamer w/ nasal attachment, I add Eucalyptus oil (antiviral/antibacterial) and get all the mucus free flowing to get it out. This is much better than nasal decongestants which make your heart race (really bad for kids) and doesn't really get the mucous out.
Supplement your diet with immune powerhouse herbs and vitamins. Take a full spectrum, high potency multiple-vitamin.
Here are some of my favorite supplements that keep my immune system strong (I only buy standardized supplements to ensure potency – in other words, don’t buy your supplements at Walmart or Target):
Buried Treasure Liquid Vitamins
Buried Treasure Acai Blend and Mangosteen Blend Super Fruit Liquid
Olive Leaf Extract
Grape Seed Extract
Extra Vitamin C 1,000 mg
Extra Vitamin D3 2,000 mg
Drinks:
Ginger Tea every day
Green Tea and White tea every day
If your immune system is compromised, at the first sign of a feeling sick, try the following:
Buried Treasure ACF – this is an amazing blend of nutrients that will jumpstart your immune system.
Added Grapeseed Extract and Olive Leaf Extract (3x-4x per day)
Kick Ass Immune by Wish Garden
Oreganol Oil P73
Pressed garlic cloves (2-3 per day with meals – mix with applesauce or mashed potatoes)
Ginger capsules or ginger tea works great for nausea.
Depending on the severity of your illness, you can take these herbs every two hours, three hours or four hours. I knocked out colds in 6 -8 hours.
My favorite place to buy supplements is www.vitacost.com
Yeah, I know, it’s a lot. But it works. And you’ll get used to the routine. I like to spread out my supplements throughout the day.
My entire family is living proof that it works. My mom use to get many colds and flu and several times got pneumonia. Her flu shot didn’t protect her much. Since her lifestyle change under my supervision, she rarely gets a cold - maybe once a year and it’s very mild. She’ll get over it in two days.
My kids have not been on antibiotics for almost five years. They have not had the flu during that time either. Before our lifestyle change, they got many colds and have had the flu.
My husband is on an airplane very often and has had great success staying healthy over the last several years as well. Need I say, before my plan, he was in the doctors office for antibiotics more than he wished to be. As for me, I am amazed at how this works so well.
It takes time for you body to start reaping the benefits of eating well, sleeping well, drinking well. So be patient and be consistent.
Thanks for reading Healthy Food Bytes: Kick Your Immune System Into Gear
Wednesday, September 9, 2009
Good Salt, Bad Salt
Healthy Food Bytes: Good Salt, Bad Salt
Salt used to be a healthful, whole food, but has been stripped and processed into junk food, much like refined sugar and refined flour. Because of its processing and overuse, it is detrimental to our health. Commercial table salt is refined and incomplete.
Salt is needed for good health. Yes, that’s right, you heard correctly. The body requires salt to function properly. It is needed for blood sugar regulation, bone density, and circulatory health. We lose salt during the day so it’s important we replenish it. Sea salt is the only way to go. Use high-quality, unrefined sea salt.
The high heat drying process in commercial salt destroys its beneficial substances. The heat also alters the salt to make sodium chloride which is not good for the body. It also contains additives, fluoride (toxic), anti-caking agents and excessive amounts of potassium iodide. These are all harmful to the body. Many include aluminum derivatives and are highly toxic and tint the salt so then bleaching is used to make it white again.
Naturally harvested, unrefined sea salt dried in the sun, contains minerals and electrolytes. These nutrients are vital for enzyme production which is needed to digest food and utilize nutrients from foods. And sea salt enhanced the immune system, adrenal and thyroid function. Table salt on the other hand causes imbalances of fluid in the body and causes constipation. Natural sea salt does the opposite; it allows the body to achieve water balance, therefore aids in reducing problems like muscle cramps, water retention and edema.
Packaged and processed foods are loaded with fake salt. So, be aware and read your labels. Also, this is not a ticket to eat as much natural sea salt as possible. Use your judgment and use in moderation.
Thanks for reading Healthy Food Bytes: Good Salt, Bad Salt
Salt used to be a healthful, whole food, but has been stripped and processed into junk food, much like refined sugar and refined flour. Because of its processing and overuse, it is detrimental to our health. Commercial table salt is refined and incomplete.
Salt is needed for good health. Yes, that’s right, you heard correctly. The body requires salt to function properly. It is needed for blood sugar regulation, bone density, and circulatory health. We lose salt during the day so it’s important we replenish it. Sea salt is the only way to go. Use high-quality, unrefined sea salt.
The high heat drying process in commercial salt destroys its beneficial substances. The heat also alters the salt to make sodium chloride which is not good for the body. It also contains additives, fluoride (toxic), anti-caking agents and excessive amounts of potassium iodide. These are all harmful to the body. Many include aluminum derivatives and are highly toxic and tint the salt so then bleaching is used to make it white again.
Naturally harvested, unrefined sea salt dried in the sun, contains minerals and electrolytes. These nutrients are vital for enzyme production which is needed to digest food and utilize nutrients from foods. And sea salt enhanced the immune system, adrenal and thyroid function. Table salt on the other hand causes imbalances of fluid in the body and causes constipation. Natural sea salt does the opposite; it allows the body to achieve water balance, therefore aids in reducing problems like muscle cramps, water retention and edema.
Packaged and processed foods are loaded with fake salt. So, be aware and read your labels. Also, this is not a ticket to eat as much natural sea salt as possible. Use your judgment and use in moderation.
Thanks for reading Healthy Food Bytes: Good Salt, Bad Salt
Thursday, September 3, 2009
Milk Does a Body Good or Bad?
Healthy Food Bytes: Milk does a body Good or Bad?
OK, I’m going to do it. I’m going to tell you how I feel about milk – however politically incorrect it is.
Good nutrition can help lower your risk greatly of all sorts of diseases.
However, I am not convinced that milk is the great source of nutrition that it claims to be.
We live in a country that spends a fortune on “sick care” and we are one of the sickest nations in the world. I gave up trusting the government on getting this nation healthy. I threw out their suggested food pyramids and RDA suggestions a long time ago. What are we doing wrong? Well, one of the things is when the government and powerful dairy industry tell people to drink a lot of milk for a healthy body. Is that not what all the stars are doing as they show off their milk mustaches?
One in four females in America has osteoporosis. That’s a huge problem. So, is milk the best source of calcium?
First of all, studies have shown that the calcium from dairy products that you buy from the grocery store is not usable by the human body. When a cow is milked, the milk contains organic usable calcium. But, when it goes through the process of Pasteurization - heated at 160 degrees - the calcium is destroyed – it is destroyed at 125 degrees. The heat process changes the usable calcium into non-absorbable inorganic calcium.
Then there is the homogenized process. This is even worse. When a product is homogenized, it makes it much harder for your body to process the protein in milk, then you have protein particles floating around in your blood stream – this causes havoc on your immune system as it goes into overdrive on a regular basis – putting you at higher risk of autoimmune diseases.
Is getting more calcium the answer to preventing osteoporosis?
There's controversy on this issue.
Studies show woman who drink more than 1 glass of milk per day had more 45% more hip fractures than woman that drink a lower amount. Also, cultures around the world that drink little milk, have lower incidence of osteoporosis.
On the other hand, Eskimos have the highest calcium intake in the world, and have the highest osteoporosis. They have a large animal protein intake and have the highest osteoporosis incidences.
Think about it this way: we are the only species on earth that drinks milk from another animal. Animals by nature do not drink milk from another species and do not drink milk for the rest of their lives.
It is very difficult for the enzymes of a child to break down the larger protein molecules of milk. Cow’s milk was designed for a baby calf that is 20x the size of a human child - cow’s milk was best suitedfor an animal that weighs ½ ton.
The body forms excess mucus to help break down the protein molecules in cow’s milk. And we know that excess mucous causes all sorts of health issues – a prime breeding ground for bacteria and Bronchitis, allergies, ear infections, and digestive problems. Also, many people have bloated intestines or an abdomen that pooches out and don’t even realize that milk may be the cause. A friend of mine went down a whole pant size once she gave up milk. Her abdomen area was no longer bloated, she no longer suffers from constipation and her migraines disappeared.
If you do drink milk, buy it as minimally processed as possible. Raw is best - but very hard to find. Avoid ultra-pasteurized or homogenized. It shouldn't’t have an expiration date two months later.
Also, buy organic - avoid added growth hormones and antibiotics. If you don’t think this translates into increased hormones and antibiotics in your body, think again. We see the effects of added growth hormones and huge consumption of processed milk and animal products mostly in young girls. Did you know, before the 1940’s, girls got their menses around age 16? Now it’s more like age 11. This puts them at much higher risk of getting hormone related cancers. We see that the overuse of antibiotics also comes from ingesting it on a regular basis with the all animal protein people consume.
So what do I pour on my low sugar, whole grain cereal in the morning? Well since soy milk has many controversies as well, I drink very little of it. I stick mostly with organic rice milk and almond milk. These translate very well into any recipe - except mashed potatoes. Not that I eat mashed potatoes often.
So how do I get my calcium? Mostly from green leafy vegetables - I eat a large green salad almost every day. I also drink chamomile tea in the evenings, which is a good source as well. Google "calcium plant based foods" to find more.
Thanks for reading Healthy Food Bytes: Milk does a body good or bad?
OK, I’m going to do it. I’m going to tell you how I feel about milk – however politically incorrect it is.
Good nutrition can help lower your risk greatly of all sorts of diseases.
However, I am not convinced that milk is the great source of nutrition that it claims to be.
We live in a country that spends a fortune on “sick care” and we are one of the sickest nations in the world. I gave up trusting the government on getting this nation healthy. I threw out their suggested food pyramids and RDA suggestions a long time ago. What are we doing wrong? Well, one of the things is when the government and powerful dairy industry tell people to drink a lot of milk for a healthy body. Is that not what all the stars are doing as they show off their milk mustaches?
One in four females in America has osteoporosis. That’s a huge problem. So, is milk the best source of calcium?
First of all, studies have shown that the calcium from dairy products that you buy from the grocery store is not usable by the human body. When a cow is milked, the milk contains organic usable calcium. But, when it goes through the process of Pasteurization - heated at 160 degrees - the calcium is destroyed – it is destroyed at 125 degrees. The heat process changes the usable calcium into non-absorbable inorganic calcium.
Then there is the homogenized process. This is even worse. When a product is homogenized, it makes it much harder for your body to process the protein in milk, then you have protein particles floating around in your blood stream – this causes havoc on your immune system as it goes into overdrive on a regular basis – putting you at higher risk of autoimmune diseases.
Is getting more calcium the answer to preventing osteoporosis?
There's controversy on this issue.
Studies show woman who drink more than 1 glass of milk per day had more 45% more hip fractures than woman that drink a lower amount. Also, cultures around the world that drink little milk, have lower incidence of osteoporosis.
On the other hand, Eskimos have the highest calcium intake in the world, and have the highest osteoporosis. They have a large animal protein intake and have the highest osteoporosis incidences.
Think about it this way: we are the only species on earth that drinks milk from another animal. Animals by nature do not drink milk from another species and do not drink milk for the rest of their lives.
It is very difficult for the enzymes of a child to break down the larger protein molecules of milk. Cow’s milk was designed for a baby calf that is 20x the size of a human child - cow’s milk was best suitedfor an animal that weighs ½ ton.
The body forms excess mucus to help break down the protein molecules in cow’s milk. And we know that excess mucous causes all sorts of health issues – a prime breeding ground for bacteria and Bronchitis, allergies, ear infections, and digestive problems. Also, many people have bloated intestines or an abdomen that pooches out and don’t even realize that milk may be the cause. A friend of mine went down a whole pant size once she gave up milk. Her abdomen area was no longer bloated, she no longer suffers from constipation and her migraines disappeared.
If you do drink milk, buy it as minimally processed as possible. Raw is best - but very hard to find. Avoid ultra-pasteurized or homogenized. It shouldn't’t have an expiration date two months later.
Also, buy organic - avoid added growth hormones and antibiotics. If you don’t think this translates into increased hormones and antibiotics in your body, think again. We see the effects of added growth hormones and huge consumption of processed milk and animal products mostly in young girls. Did you know, before the 1940’s, girls got their menses around age 16? Now it’s more like age 11. This puts them at much higher risk of getting hormone related cancers. We see that the overuse of antibiotics also comes from ingesting it on a regular basis with the all animal protein people consume.
So what do I pour on my low sugar, whole grain cereal in the morning? Well since soy milk has many controversies as well, I drink very little of it. I stick mostly with organic rice milk and almond milk. These translate very well into any recipe - except mashed potatoes. Not that I eat mashed potatoes often.
So how do I get my calcium? Mostly from green leafy vegetables - I eat a large green salad almost every day. I also drink chamomile tea in the evenings, which is a good source as well. Google "calcium plant based foods" to find more.
Thanks for reading Healthy Food Bytes: Milk does a body good or bad?
Wednesday, August 26, 2009
Good Carb, Bad Carb
Healthy Food Bytes: Good Carb, Bad Carb
Carbohydrates are your body’s main energy source. It’s probably not a good idea to try to reduce your carbohydrate intake too much. Some people need more carbohydrates than others. The carbohydrate to protein ratio needed for each individual varies greatly. There is no one size fits all diet. You are unique in your body chemistry and metabolism.
“Simple” carbohydrates such as sugar and white refined products are not good for you period. Avoid them. “Complex” carbohydrates on the other hand such as whole grains and beans are good for you and are loaded with nutrients. Your body breaks these down at a slower rate therefore provides you with an even amount of energy instead of a spike and crash effect.
Simple carbohydrates such as in cakes, cookies, are high in sugar and low in fiber. This gives you little value for your body. Fruit and vegetables are also simple carbohydrates, but contain fiber and changes the way the body processes the sugar and slows down the digestion of these carbohydrates and makes it work more like a complex carbohydrate. Try to stay away from these simple carbohydrates: soda, candy, artificial syrups, sugar, white rice, white bread, white pasta, desserts. Try a delicious piece of fruit for dessert (grapes, watermelon, strawberries – yum). Try to change the way you think about food.
Eating lots of high glycemic index foods is not good for your body because it pushes your body to extremes – especially if you are overweight and you don’t exercise or move your body on a regular basis.
Complex carbohydrates are good for you they usually have a lower glycemic load – so sugars will be released at a more consistent rate.
So how do you know if a carbohydrate is good or bad?
Familiarize yourself with the Glycemic Load Factor (google it). This tells you how quickly and how high your blood sugar will rise after eating the carbohydrates as compared to eating pure sugar. Lower glycemic index foods are healthier for your body, and you will feel fuller, longer, after eating them. You can also look at the glycemic load of foods. It takes into account the index and the amount of carbohydrates in the food.
High glycemic load foods include – white crackers, French fries, honey, potatoes, refined cereals, soft drinks, sugar, white bread, white rice.
Low glycemic load foods include – barley, bran, brown rice, bulgur wheat, lentils, oatmeal, whole fruits, whole grain cereals, whole wheat products.
Some tips on how to switch to low GI foods:
Switch out white refined products for “whole” grain (rice, pasta, bread) Read the labels. If the ingredient list says “whole” wheat flour or “whole” oat flour, “brown” rice (etc) then it is more complex than simple.
Eat fruit instead of drinking fruit juice
Don’t eat a lot of potatoes
Eat lots of veggies and salads
Try quinoa as a side dish
What’s high? What’s low?
Hi GI = 70 and above
Medium GI = 56-69
Low GI = 55 and under
Thank you for reading Healthy Food Bytes: Good Carb, Bad Carb
Carbohydrates are your body’s main energy source. It’s probably not a good idea to try to reduce your carbohydrate intake too much. Some people need more carbohydrates than others. The carbohydrate to protein ratio needed for each individual varies greatly. There is no one size fits all diet. You are unique in your body chemistry and metabolism.
“Simple” carbohydrates such as sugar and white refined products are not good for you period. Avoid them. “Complex” carbohydrates on the other hand such as whole grains and beans are good for you and are loaded with nutrients. Your body breaks these down at a slower rate therefore provides you with an even amount of energy instead of a spike and crash effect.
Simple carbohydrates such as in cakes, cookies, are high in sugar and low in fiber. This gives you little value for your body. Fruit and vegetables are also simple carbohydrates, but contain fiber and changes the way the body processes the sugar and slows down the digestion of these carbohydrates and makes it work more like a complex carbohydrate. Try to stay away from these simple carbohydrates: soda, candy, artificial syrups, sugar, white rice, white bread, white pasta, desserts. Try a delicious piece of fruit for dessert (grapes, watermelon, strawberries – yum). Try to change the way you think about food.
Eating lots of high glycemic index foods is not good for your body because it pushes your body to extremes – especially if you are overweight and you don’t exercise or move your body on a regular basis.
Complex carbohydrates are good for you they usually have a lower glycemic load – so sugars will be released at a more consistent rate.
So how do you know if a carbohydrate is good or bad?
Familiarize yourself with the Glycemic Load Factor (google it). This tells you how quickly and how high your blood sugar will rise after eating the carbohydrates as compared to eating pure sugar. Lower glycemic index foods are healthier for your body, and you will feel fuller, longer, after eating them. You can also look at the glycemic load of foods. It takes into account the index and the amount of carbohydrates in the food.
High glycemic load foods include – white crackers, French fries, honey, potatoes, refined cereals, soft drinks, sugar, white bread, white rice.
Low glycemic load foods include – barley, bran, brown rice, bulgur wheat, lentils, oatmeal, whole fruits, whole grain cereals, whole wheat products.
Some tips on how to switch to low GI foods:
Switch out white refined products for “whole” grain (rice, pasta, bread) Read the labels. If the ingredient list says “whole” wheat flour or “whole” oat flour, “brown” rice (etc) then it is more complex than simple.
Eat fruit instead of drinking fruit juice
Don’t eat a lot of potatoes
Eat lots of veggies and salads
Try quinoa as a side dish
What’s high? What’s low?
Hi GI = 70 and above
Medium GI = 56-69
Low GI = 55 and under
Thank you for reading Healthy Food Bytes: Good Carb, Bad Carb
Thursday, August 6, 2009
It's Too Hot To Cook
Healthy Food Bytes: It’s too hot to cook!
Try these simple nutritious salads for your next summer meal:
Caprese Green Salad
regular caprese just doesn’t have enough veggies for me J
4 c. of dark green lettuce (red leaf and green leaf are my favorite)
½ c. multi colored mini heirloom tomatoes
½ c. fresh mozzarella – chopped
Sliced sweet onion (such as
Bunch of basil leaves – ciffonade (you know, roll it up tightly and slice to get thin strips)
For the dressing
2 tbs. canola oil
2 tbs. good extra virgin olive oil
1 tbs. good quality balsamic vinegar
2 tbs. Agave nectar (natural sweetener that doesn’t spike blood sugar like table sugar does – looser consistency than honey - has a milder taste than honey)
Sea Salt and pepper to taste
Spinach Salad with Pecans, Feta Cheese, Pears and Cranberries
4 c. of spinach (baby or regular)
½ c. pecan halves
1 thinly sliced pear
¼ c. feta cheese crumbles
2 tbs. dried cranberries
Sliced red onion
For the dressing
2 tbs. canola oil
2 tbs. good extra virgin olive oil
2 tbs. unfiltered apple juice
2 tbs. natural unfiltered apple cider vinegar (for probiotic benefit)
2 tbs. Agave nectar
Sea Salt and pepper to taste
Note: you can swap out an apple for the pear.
Quick Curry Chicken Salad
Buy 1 Rotisserie Chicken (go ahead, you can cheat, it’s hot – remember)
Shred 2 cups of chicken (discard skin, save the rest for another meal)
Hand full of grapes (any variety, cut in half)
Hand full of walnuts (chopped)
¼ cup water chestnuts (chopped)
1 garlic clove - pressed
2 tbs. chopped sweet onion
For the Dressing
2 tbs. canola oil real mayo
2 tbs. organic plain yogurt
2 tbs. natural ranch dressing (in produce section)
1/8 t. turmeric (tumeric has all sorts of great health benefits – used in Auyervedic practice in
1/8 t. coriander
1/8 t. cumin
Sea Salt and pepper to taste
Mix all ingredients together, pour over chicken, grapes and walnuts
Mix well, serve in cups of Bibb lettuce - enjoy whole grain crackers on the side.
You can add more or less of whatever you like. Make these salads to your liking.
Thanks for reading Healthy Food Bytes
Tuesday, August 4, 2009
So You Don't Like Veggies?
Healthy Food Bytes: So you don’t like veggies?
Simple tips to help you expand your palate for veggies.
Eating more veggies couldn’t be easier.
To make your veggies taste better and make them more interesting, try different spices and sauces such as red pepper flakes, soy sauce, or a little sprinkle of Parmesan cheese. You can also combine other flavorful veggies and sauté green beans for example, with onions, bell peppers and fresh garlic. Also, don’t overcook your veggies. This zaps the life out of them therefore killing vital enzymes and nutrients. Your veggies should be crisp and colorful after lightly cooking them.
Try new veggies often and experiment with them in various ways. You may not like raw cabbage in a salad, but you may like it slightly sautéed with a little Asian flavored sauce. (check previous blog entries for recipes). Blend veggies into soups – carrots and butternut squash are particularly good in soups -makes the broth thicker too. Have you tried canned pumpkin in a waffle mix? Delicious! I’ll post the recipe later as Fall approaches us.
Keep trying at least a taste of veggies at each meal. You may be surprised that after a few times you will acquire a taste for it.
Thanks for reading Healthy Food Bytes
Simple tips to help you expand your palate for veggies.
Eating more veggies couldn’t be easier.
To make your veggies taste better and make them more interesting, try different spices and sauces such as red pepper flakes, soy sauce, or a little sprinkle of Parmesan cheese. You can also combine other flavorful veggies and sauté green beans for example, with onions, bell peppers and fresh garlic. Also, don’t overcook your veggies. This zaps the life out of them therefore killing vital enzymes and nutrients. Your veggies should be crisp and colorful after lightly cooking them.
Try new veggies often and experiment with them in various ways. You may not like raw cabbage in a salad, but you may like it slightly sautéed with a little Asian flavored sauce. (check previous blog entries for recipes). Blend veggies into soups – carrots and butternut squash are particularly good in soups -makes the broth thicker too. Have you tried canned pumpkin in a waffle mix? Delicious! I’ll post the recipe later as Fall approaches us.
Keep trying at least a taste of veggies at each meal. You may be surprised that after a few times you will acquire a taste for it.
Thanks for reading Healthy Food Bytes
Friday, July 24, 2009
Food Combining
Healthy Food Bytes: Food Combining
Paying attention to food combination may increase your nutrient absorption, help with digestive problems and possibly help with energy.
Try to eat protein with non starchy vegetables.
Grains and beans are easily digested when they’re eaten without meat or dairy.
Animal protein and veggies are a great combination.
Eat one protein per meal.
This is particularly helpful for those with indigestion.
Eat fruit between meals.
Fruits don’t go well with meats or heavy meals. Fruit pairs well with dairy or nuts. If you’re like me, I can eat a huge bowl of fruit and have good energy for about two hours then crash and feel sleepy. When I pair my fruit with yogurt or eat nuts in between, there’s no crash two hours later - just nice even energy all afternoon. Melon on the other hand should be eaten alone either between meals or at the start of a meal. They digest very quickly. Don’t eat them as a dessert, especially at the end of a heavy meal and don’t eat them with meat or raw vegetables. Don’t eat fruit and vegetables together. However, it might be ok to combine acid fruits with non-starchy vegetables. Listen to your body. But, avoid mixing starches and citrus fruits such as grapefruit and cereal in the morning.
Pay attention to what you eat and how you feel afterwards within 2 hours. How’s your energy level? Are you hungry two hours after you eat? You should be able to go 3-4 hours without being hungry. If you’re not, you may need to eat more protein. For snack, try nuts instead of crackers or popcorn.
Paying attention to food combination may increase your nutrient absorption, help with digestive problems and possibly help with energy.
Try to eat protein with non starchy vegetables.
Grains and beans are easily digested when they’re eaten without meat or dairy.
Animal protein and veggies are a great combination.
Eat one protein per meal.
This is particularly helpful for those with indigestion.
Eat fruit between meals.
Fruits don’t go well with meats or heavy meals. Fruit pairs well with dairy or nuts. If you’re like me, I can eat a huge bowl of fruit and have good energy for about two hours then crash and feel sleepy. When I pair my fruit with yogurt or eat nuts in between, there’s no crash two hours later - just nice even energy all afternoon. Melon on the other hand should be eaten alone either between meals or at the start of a meal. They digest very quickly. Don’t eat them as a dessert, especially at the end of a heavy meal and don’t eat them with meat or raw vegetables. Don’t eat fruit and vegetables together. However, it might be ok to combine acid fruits with non-starchy vegetables. Listen to your body. But, avoid mixing starches and citrus fruits such as grapefruit and cereal in the morning.
Pay attention to what you eat and how you feel afterwards within 2 hours. How’s your energy level? Are you hungry two hours after you eat? You should be able to go 3-4 hours without being hungry. If you’re not, you may need to eat more protein. For snack, try nuts instead of crackers or popcorn.
Tuesday, July 21, 2009
How to Achieve a Healthful Weight (pt.2)
Healthy Food Bytes: How to Achieve a Healthful Weight (pt.2)
Eating Fat doesn’t necessarily make you fat.
Fat plays many vitally important roles in keeping you lean and fit, and most people don’t get enough of the “right kind of fat”. How much fat is good for you depends on each individual. But one thing is for sure, stay away from trans fat – processed fats found in hydrogenated oil and no-cold-pressed vegetable oils. Butter or Ghee (clarified butter) is a better choice than processed margarine or butter substitutes that are not processed correctly. Without an adequate amount of dietary fat, your body can not manufactures hormones or carry on normal cellular oxidation and energy production. This slows metabolism and interferes with the development of lean body mass. Another good thing about good fats is that it doesn’t trigger an insulin response. It actually helps slow down conversion of carbohydrates into the blood sugar.
Exercise
There is no way around it folks. You gotta move your body.
Work up a sweat – do cardio or some sort of aerobic exercise. It does not have to be extreme. Don’t have to hurt your body. I love to power walk. Running does not agree with my knees. So I listen to my body and get a good cardio workout by power walking.
Practice some kind of resistance exercise. I love to incorporate weights into my pilates workout.
Move your body, or lose your body. Your body will literally breakdown from the inside out if you don’t move on a regular basis.
Treat yourself from time to time.
Like I always say “90% food for you health and 10% food for your soul”
Drink plenty of water
Don’t use meal replacements. Don’t eat a protein bar instead of lunch. You can have a protein bar after a workout for a snack, but not as your “real food”.
No artificial sweetners
You think you are doing yourself a favor by eating “diet” or “sugar free”. Just get “Pop” out of your life. It’s all bad for you.
Consider getting tested for food intolerances.
Food intolerances can disrupt blood sugar levels resulting in bad carbohydrate cravings, food addictions possibly from food allergy-induced serotonin deficit. This creates a desire for greater and greater amounts of the sensitive foods.
Reading recommendations
Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health – By Erasmus
Your Hidden Food Allergies are Making You Fat – By Deutsch and Rivera M.D.
This research comes from “The Metabolic Typing Diet” by Walcott
Thanks for reading Healthy Food Bytes: How to Achieve a Healthful Weight.
Eating Fat doesn’t necessarily make you fat.
Fat plays many vitally important roles in keeping you lean and fit, and most people don’t get enough of the “right kind of fat”. How much fat is good for you depends on each individual. But one thing is for sure, stay away from trans fat – processed fats found in hydrogenated oil and no-cold-pressed vegetable oils. Butter or Ghee (clarified butter) is a better choice than processed margarine or butter substitutes that are not processed correctly. Without an adequate amount of dietary fat, your body can not manufactures hormones or carry on normal cellular oxidation and energy production. This slows metabolism and interferes with the development of lean body mass. Another good thing about good fats is that it doesn’t trigger an insulin response. It actually helps slow down conversion of carbohydrates into the blood sugar.
Exercise
There is no way around it folks. You gotta move your body.
Work up a sweat – do cardio or some sort of aerobic exercise. It does not have to be extreme. Don’t have to hurt your body. I love to power walk. Running does not agree with my knees. So I listen to my body and get a good cardio workout by power walking.
Practice some kind of resistance exercise. I love to incorporate weights into my pilates workout.
Move your body, or lose your body. Your body will literally breakdown from the inside out if you don’t move on a regular basis.
Treat yourself from time to time.
Like I always say “90% food for you health and 10% food for your soul”
Drink plenty of water
Don’t use meal replacements. Don’t eat a protein bar instead of lunch. You can have a protein bar after a workout for a snack, but not as your “real food”.
No artificial sweetners
You think you are doing yourself a favor by eating “diet” or “sugar free”. Just get “Pop” out of your life. It’s all bad for you.
Consider getting tested for food intolerances.
Food intolerances can disrupt blood sugar levels resulting in bad carbohydrate cravings, food addictions possibly from food allergy-induced serotonin deficit. This creates a desire for greater and greater amounts of the sensitive foods.
Reading recommendations
Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health – By Erasmus
Your Hidden Food Allergies are Making You Fat – By Deutsch and Rivera M.D.
This research comes from “The Metabolic Typing Diet” by Walcott
Thanks for reading Healthy Food Bytes: How to Achieve a Healthful Weight.
Monday, July 20, 2009
How to Achieve a Healthful Weight (pt. 1)
Healthy Food Bytes: How to Achieve a Healthful Weight.
Here are some things you can do to help you achieve a healthful weight:
Don't undereat.
When you skip meals, you disrupt your blood sugar, slow down your metabolic rate, and set yourself up for binges and sweet cravings.
Don't cut your caloric intake too much.
Here are some things you can do to help you achieve a healthful weight:
Don't undereat.
When you skip meals, you disrupt your blood sugar, slow down your metabolic rate, and set yourself up for binges and sweet cravings.
Don't cut your caloric intake too much.
Excessive caloric reduction will put your body in starvation mode and your metabolism will SLOW DOWN. Then guess what, your body starts to break down muscle to get its fuel. This will inhibit your fat burning capability. Your body will gravitate toward a higher weight. Starving yourself lowers your metabolic rate
Don't go more than 4 hours without eating something.
Eating raises your metabolic rate. Eat regularly throughout the day.
Keep your blood sugar stable.
Eating regularly as stated above will help you achieve this.
Also, eat some protein and healthy fat with your carbs.
Eat before you're super hungry.
This will help you to not overeat, when you do eat.
Try eating smaller amounts of food but more often throughout the day.
Get adequate protein with meals and snacks.
Protein stimulates glucagon, which mobilizes fat from storage and converts it to energy. When you eat carbohydrates alone, you stimulate insulin and fat storage instead. Remember, protein can come in the form of plant based foods as well.
Build lean body mass.
The more muscle you have, the faster your metabolic rate and the greater need for calories. Without adequate protein, you will inhibit your ability to build muscle and tear down existing muscle to fill the body's need for protein.
Protein will stimulate your sympathetic branch of your nervous system. This is responsible for increasing you metabolic rate.
Tune into your body. Know what is the "right" portion for you know when you are "satisfied" not stuffed.
Savor food, enjoy your food....slowly.
Don't eat on the run. Take time to give thanks for your food. I give thanks to my father in heaven. Appreciate your family and friends around you. This will help your brain monitor your food intake and alert you to stop eating at the appropriate time.
Don't fear leaving something on your plate.
When your done, your done. Don't try to finish all that is on your plate just because it's there. And, don't be the garbage disposal and finish your food and your kids food just because you don't want to waste food. Practice initially serving yourself a modest amount to limit waste.
Thanks for reading Healthy Food Bytes: How to Achieve a Healthful Weight (pt. 1)
Don't go more than 4 hours without eating something.
Eating raises your metabolic rate. Eat regularly throughout the day.
Keep your blood sugar stable.
Eating regularly as stated above will help you achieve this.
Also, eat some protein and healthy fat with your carbs.
Eat before you're super hungry.
This will help you to not overeat, when you do eat.
Try eating smaller amounts of food but more often throughout the day.
Get adequate protein with meals and snacks.
Protein stimulates glucagon, which mobilizes fat from storage and converts it to energy. When you eat carbohydrates alone, you stimulate insulin and fat storage instead. Remember, protein can come in the form of plant based foods as well.
Build lean body mass.
The more muscle you have, the faster your metabolic rate and the greater need for calories. Without adequate protein, you will inhibit your ability to build muscle and tear down existing muscle to fill the body's need for protein.
Protein will stimulate your sympathetic branch of your nervous system. This is responsible for increasing you metabolic rate.
Tune into your body. Know what is the "right" portion for you know when you are "satisfied" not stuffed.
Savor food, enjoy your food....slowly.
Don't eat on the run. Take time to give thanks for your food. I give thanks to my father in heaven. Appreciate your family and friends around you. This will help your brain monitor your food intake and alert you to stop eating at the appropriate time.
Don't fear leaving something on your plate.
When your done, your done. Don't try to finish all that is on your plate just because it's there. And, don't be the garbage disposal and finish your food and your kids food just because you don't want to waste food. Practice initially serving yourself a modest amount to limit waste.
Thanks for reading Healthy Food Bytes: How to Achieve a Healthful Weight (pt. 1)
Saturday, July 11, 2009
Summer Flu Got You Worried?
Healthy Food Bytes: Sumemer Flu Got You Worried?
So, is Tamiflu shot the answer? Well guess what, there may not be enough Tamiflu to treat all cases of this "pandemic". You know the effectiveness of the current flu vaccine depends largely on the health of the individual. So, will this flu vaccine target the exact strain causing the infection. It changes so rapidly and there are so many that I doubt it. Some reports say that the virus may be developing a resistance to Tamiflu already. Google Dr. Russell Blaylock. He has a
few words for you regarding overimmunization's devastating effects.
What is a nutritionist's approach to all flu outbreaks?
Prevention!
Maintaining a healthy immune system is key. This is why some people are not affected so much by the flu or colds or other viruses. They either have a naturally strong immune system or work at having a strong immune system. These are the same people who have a much lower risk of other diseases such as diabetes, heart problems, and cancer. God made us so that we can resist all sorts of bacteria and viruses and diseases. But we have destroyed our design to fight off pathogens with poor eating habits and a sedentary lifestyle.
Here are a few steps:
Drink plenty of pure water
Don't rely on soft drinks, coffee, tea for your main source of liquid intake.
Drink about 1/2 your weight in ounces. You can overdo water and throw off your electrolyte balance. But, if you are very active or work out, you may need a little more than most.
Drinking plenty of water helps keep toxins moving out of your body and helps keep you properly hydrated for many bodily systems to work appropriately.
Clorinated and flourinated water is not the best choice - nor is bottled water. Get a nice carbon or osmosis filter for your home and use that to take to work and when your out and about.
Get a stainless steel water bottle and keep in front of you throughout the day to help you remember to drink, drink, drink.
Water rich fruits and vegetables contribute to your water intake.
Detoxifying the body
Fasting and natural cleansing can be a great habit to get into. There are many types of fasting and cleansing programs. Do some research and find out what works for you weather seasonal, monthly or yearly.
One major rule of thumb for any cleansing is to get rid of toxic foods and drinks such as soft drinks, all caffeinated drinks, alcohol, sugar, baked goods, meats, butter, fried foods and all junk foods. Check out Elson Haas, MD - The Detox Diet.
Nourish the body - every chance you get
Every time you eat something, think about what it will do for your body. There are only two choices, will it nourish your body, or will it contribute to causing havoc and free radical damage.
For example, if you are hungry for a mid morning snack, would you eat a handful of white, refined, heavily salted pretzels or a handful of blueberries. I guarantee you if you get in the habit of thinking about what you put in your body, you will start to make better choices.
All the advice I give in my blog will help improve your immune system. It's up to you if you want to pursue knowledge in this area. It takes time to get it. It takes time to create new habits so be patient.
Thanks for reading healthy food bytes
So, is Tamiflu shot the answer? Well guess what, there may not be enough Tamiflu to treat all cases of this "pandemic". You know the effectiveness of the current flu vaccine depends largely on the health of the individual. So, will this flu vaccine target the exact strain causing the infection. It changes so rapidly and there are so many that I doubt it. Some reports say that the virus may be developing a resistance to Tamiflu already. Google Dr. Russell Blaylock. He has a
few words for you regarding overimmunization's devastating effects.
What is a nutritionist's approach to all flu outbreaks?
Prevention!
Maintaining a healthy immune system is key. This is why some people are not affected so much by the flu or colds or other viruses. They either have a naturally strong immune system or work at having a strong immune system. These are the same people who have a much lower risk of other diseases such as diabetes, heart problems, and cancer. God made us so that we can resist all sorts of bacteria and viruses and diseases. But we have destroyed our design to fight off pathogens with poor eating habits and a sedentary lifestyle.
Here are a few steps:
Drink plenty of pure water
Don't rely on soft drinks, coffee, tea for your main source of liquid intake.
Drink about 1/2 your weight in ounces. You can overdo water and throw off your electrolyte balance. But, if you are very active or work out, you may need a little more than most.
Drinking plenty of water helps keep toxins moving out of your body and helps keep you properly hydrated for many bodily systems to work appropriately.
Clorinated and flourinated water is not the best choice - nor is bottled water. Get a nice carbon or osmosis filter for your home and use that to take to work and when your out and about.
Get a stainless steel water bottle and keep in front of you throughout the day to help you remember to drink, drink, drink.
Water rich fruits and vegetables contribute to your water intake.
Detoxifying the body
Fasting and natural cleansing can be a great habit to get into. There are many types of fasting and cleansing programs. Do some research and find out what works for you weather seasonal, monthly or yearly.
One major rule of thumb for any cleansing is to get rid of toxic foods and drinks such as soft drinks, all caffeinated drinks, alcohol, sugar, baked goods, meats, butter, fried foods and all junk foods. Check out Elson Haas, MD - The Detox Diet.
Nourish the body - every chance you get
Every time you eat something, think about what it will do for your body. There are only two choices, will it nourish your body, or will it contribute to causing havoc and free radical damage.
For example, if you are hungry for a mid morning snack, would you eat a handful of white, refined, heavily salted pretzels or a handful of blueberries. I guarantee you if you get in the habit of thinking about what you put in your body, you will start to make better choices.
All the advice I give in my blog will help improve your immune system. It's up to you if you want to pursue knowledge in this area. It takes time to get it. It takes time to create new habits so be patient.
Thanks for reading healthy food bytes
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