Tag Archives: #diet

Are you a part of the Clean Plate Club?

Posted on by

Growing up, I remember sitting at the kitchen table and staring at a plate of goulash, trying to mentally will it to go away….but my mother telling me I couldn’t leave the table without cleaning my plate because there were some children who didn’t have food. Ugh. I remember thinking, they wouldn’t want the goulash! But, when there were foods that I liked, I was in the “Clean Plate Club” in no time flat (I am a ridiculously fast eater for some reason.) But despite us not wanting to waste food, this may be a bad thing to teach children; it can cause some bad habits later on.

How can it be bad?

A few studies have been done recently to look at how often parents these days are actually pushing this “clean plate club” idea on kids, and the journal Adolescent found that 2/3rds of parents actually still push this idea on their adolescent and teenage children. When you encourage your children to eat based on how much you offer them, and teach them to eat ALL of the food, they learn to eat what is in front of them, and not to eat based on what their body is feeling and needing, or on satiety.  As portions seem to get bigger and bigger, and children are just eating what’s given to them, they are consuming more and more fat and calories than necessary.  They will consume more than their bodies need, and tend to gain weight over time. While they are growing quickly and hormones are changing, it doesn’t always take effect immediately, but it will lead to bad habits as an adult too. Also, the study (which looked at around 2200 children and 3500 parents) found that parents of overweight children, despite encouraging the clean plate club earlier on in life, started encouraging less food consumption (possibly under eat), while children that were skinnier were still being encouraged to eat large amounts (possibly overeat).  The Center for Disease Control has found that in the past 3 decades, childhood obesity has increased by 2 fold and adolescent obesity has tripled, and in 2010 alone 1/3 of all children were noted as obese.

healthy foodsIt is really important to teach portion sizes, but also healthy eating, and proper eating: fill your house with healthy foods and snacks, let them make the right choices.  If they choose to fill up on carrot sticks (even with peanut butter), great, it’s much better than potato chips! They can learn when they feel full on their own without parents hovering; sometimes pressuring them to eat more or less makes the situation worse, they can learn to eat on their own.  When they are growing, they will eat more because their bodies need the nutrition, and when it slows, so will their intake. As parents, we need to supply the healthy foods for them to eat, and to teach them to make the right choices.

So don’t push that clean plate club! Just push the healthy foods.  And sometimes having your child talk to their Healthcare Practitioner (HCP) or a nutritionist can help them to learn better food choices, if they are making poor choices on their own, and so they can also learn the long-term implications of poor eating habits. Regulate what they eat by making healthy food available, not by forcing, and you will have a better chance of them learning to eat healthy!

Yours in Good Health

B

Give me Liberte….or nothing!

Posted on by

I do love yogurt, but after living in the UK and getting hooked on real life Greek yogurt, it was hard to come back to the states and get a yogurt that compared with the consistency and flavor.  Honestly, I was a total Chobani convert, as that was the closest I could find, and I like it.  It wasn’t quite the same, but it’s decently priced, full of probiotics, and delish, so I was a pretty happy girl. But a few weeks ago, on my trip up to the Natural Food Market that I have to travel to for my raw milk, I was perusing the aisles and looking for some new products, mostly because I’m a nerd and that’s what I like to do, and a yogurt brand I had never seen caught my eye.  I saw a brand called Liberté, which is not local to me in New England, but from Colorado, and from a smaller company, as opposed to the larger corporations that usually sell yogurts nationally.  Of course I bought it in every flavor to give it a try!

LIBERTE What is Liberté?

It is a small family owned company that began in Montreal, Canada in 1936 as a kosher dairy farm and in the 1980’s changed their focus to yogurt, but still only using pure, clean ingredients, to make a pure product.  They now produce out of Colorado, and use only dairy products that are antibiotic and hormone free, certified, and from local resources. Plus, they do not use anything artificial at all in their products; their cultures are specific to their product and all yogurts are hand-processed. They use skim milk and real fruit, which makes this yogurt not only 100% real, but 100% amazing. It is almost decadent how delicious it is, and for 130 calories with 0 fat per serving? I’m sold! It truly has a perfect texture, so much like the Greek yogurt from Greece, and it just tastes so fresh.  Each flavor was really yummy, of course they have plain, but they also have five others: blackberry, blueberry, lemon, peach and passion fruit, and strawberry.  The price was slightly more than the large corporation equivalent, but for getting a pure and clean product, it’s totally worth it to me!  I must say, I am a huge fan of Greek yogurt, but they also make a Mediterranean yogurt that has a thinner consistency for those of you who don’t dig the Greek.

To clarify, I am in no way sponsored by Liberté, I just like to bring to you healthy products that are made in the freshest, healthiest, and least processed way.  Plus, supporting smaller companies that use local resources for their products is something that I feel very strongly about; if you know where your products come from, the better your chances of getting products that are clean without fillers or anything else not listed!

Give Liberté a try, and see if you can taste a difference form your regular yogurt. I have made the switch, and love every second of it! Go out and get some.

Yours in Good Health

B

Sodium: Is how much you ingest bad?

Posted on by

For years and years and years HCPs have been telling you to cut out sodium as much as you can from your diet, and I feel like it is everywhere that people know they shouldn’t eat too much sodium, but, why?  And some ways to make sure you aren’t being duped into eating more sodium than you have intended!

SaltmillWhy is too much sodium bad?

Sodium is necessary for your body to thrive because it helps with a lot of the body processes like muscle contraction and relaxation (like with one of the most important muscles: our hearts), so it helps with blood pressure and also functions in our brains. But too much sodium can lead to a body retaining too much water, increase our blood pressure (due to the extra fluid retention related to the sodium), but this puts you at a higher risk for heart attacks and strokes.  For something that is a pretty attainable, lowering your sodium intake, it’s a great way to he healthy and protect your heart.

Where is sodium lurking?

If you are healthy with no medical issues, you can take in up to 2300mg of sodium per day (that’s about a teaspoon of salt) but if you have chronic kidney disease, heart disease, high blood pressure, or are over 50 years old, the suggested daily amount of sodium is 1500mg (which is not very much at all).  Sodium is in almost everything, and if it is pre-made or pre-packaged, the sodium content is usually unbelievably high!  So, if you are on (or should be on) a sodium restricted diet, there are some things you should skip or use sparingly:

– Pre-made foods from stores ( both fresh AND frozen, unless they are labelled as low sodium, but read the labels to be sure)

– Canned foods (even veggies/beans are loaded with sodium as a preservative; I have been buying dry beans and giving them a super soak, much healthier and no sodium added!)

– Condiments (including various spices!)

– Processed meats

– Fast foods

– Processed snack foods (potato chips, cheese curls, etc.)

– Cheeses

– Soups (even low sodium still has a lot of sodium, so I tend to make my own and not add any salt!)

And remember that fresh foods like fruits and veggies naturally have sodium in them, so even though you might think that you are not eating any extra sodium, you might be. Plus, always read the labels to be sure how much sodium is present in various foods! Many different beverages, including some bottled waters have sodium in them, so your best bet at sticking to a low sodium diet, is to reach for foods labelled as “low sodium”, reading package labels, shy away from beverages other than water, and don’t add any salt to your foods when you are cooking!  Plus, half the battle is being aware of how much sodium you should be taking in, and making an effort to stick to it.

And, if you do splurge, make sure to drink a lot of water, and get some exercise to help flush that extra sodium out of your system.

Yours in Good Health

B

A Secret to Healthy Eating: Cheating!!!

Posted on by

I was asked by a few readers about how I am able to eat healthy all the time, and how I have such willpower to forgo sugar laden or fatty foods all the time, and I realized that if that is the way I have portrayed myself, I need to apologize! I am a regular person, and I have the same cravings as anyone else….probably the strongest cravings for skittles and chewy candy of anyone on the planet! Yet, I still do consider myself a healthy person, because while I do give in every now and again, the rest of my diet is really clean, organic, and I make pretty decent choices (lean proteins, veggies, fruits, and lots of whole grains .)

How do you stay healthy amid cravings?

It is so easy to be having a stressful day (or a hormonal day!) and have your body tell you “eat massive quantities of chocolate (or insert most intense craving here)” so you find that food, eat it, and your brian is happy for a millisecond, then you feel slow, sluggish, gross, and sometimes regret eating it. Whereas, if you reached over that candy bar and grabbed some nuts, or a yummy (healthy) salad, you eat your healthy option and you feel light, satiated, and stronger for skipping that craving! Why wouldn’t you skip that craving? I get it though.  I have hungry hungry hippo days where I feel like I want to consume everything in front of me….including people’s appendages, if they aren’t careful.  But on those days, I do what almost everyone who eats healthy or is trying to lose weight does: I have a cheat! Now, a cheat day is what can separate those happy with their waistlines from those who aren’t; a cheat day is not when you give into your cravings ALL day, it is merely when you give yourself a little treat, a serving sized treat, not a couple of king sized Snickers bars and an entire bag of potato chips!

Hot Chocolate All day today I honestly felt like I could kill for chocolate, and despite being offered (close enough to smell) my favorite chocolate chunk cookies, I held strong, I stuck to the lunch I brought to work, ate my healthy dinner, and after getting a little work done, my big treat was a cup of hot chocolate.  It satiated my chocolate craving, it was warm and cozy on a cold night, and it helped to alleviate my stress as I drank it while cuddling with my puppies, doing my nightly mental recap on the day. It was low-fat, and it satiated my craving, plus it was a special treat for accomplishing all I needed to do today, and I only ended up drinking half of it, because a whole cup is usually too much for me, so there is no guilt whatsoever! So, it is a cheat, but it is also a treat for sticking to my diet and a job well done; if you can’t pat yourself on the back, no one else will!

Also, if you are really super craving something, have a snack like an apple (full of fiber but sweet) or a handful of nuts (if you are a salt craver) and drink a glass of water and wait 20 minutes. Sometimes you can trick your body to hit those sweet/salty receptors and stave off that craving with a healthy snack…then it is merely dealing with the mental part of it, where you just want to nosh on your favorite snack! Plus, sometimes cravings mean that you are missing something from your diet, like when I am craving spinach, I clearly have not had my fill of green leafy veggies, so that craving I feel like I can go over the top with. That being said, If you don’t give yourself that cheat, then you will end up splurging later…like I tend to do with veggies that I am craving, but I keep it in check and stick to serving sizes with things that are not as good for me.

Plus, I get my daily exercise in, and when I step it up and have much harder workouts, I know I have a caloric deficit, so a “fun size” serving of skittles won’t knock me over the edge or ruin my diet for the day. On days that I don’t work out, you are hard pressed to find me giving myself a “cheat” simply because I haven’t burned off those extra calories.

And remember, that you can do whatever you want with your daily calories, if that means eating three candy bars, french fries, or healthy meals throughout the day, it is your choice how to live and eat. I understand the cravings, but I urge you to see try the other side of eating because at the end of the day you need to feel good about yourself and your choices; seeing food as fuel and taking emotion out of it gives you a whole new outlook and it feels great. Try healthy alternatives to fatty snacks (see a cup of hot cocoa, or baking sweet potato french “fries”) and ditch the guilt at the door.  And the best? Having a friend that also opts for a healthy lifestyle that will urge you to snack/eat healthier instead of telling you to go for it with the bad food…but who also knows you gotta give in sometimes (just in moderation!)

Be healthy, makes choices that make you feel good, and allow you to live your life positively.

Yours in Good Health

B

 

Should I take Vitamins?

Posted on by

I am asked frequently who should take vitamins, and by frequently, I mean on a daily basis.  And there are certain subsets of people who should take vitamins, and for others it’s a complete waste of money.  Many times people tend to take more vitamins and supplements than is really necessary.

Should I be taking vitamins daily?

Vitamins and other supplements can be really pricey, and not really worth the price tag. Most of the vitamins and supplements that you find are not FDA tested to ensure that the claims on the labels actually match what is inside of the product, even commercially sold vitamins, are not approved.  Most of the time, if you really need to be on a vitamin supplementation, your Healthcare Practitioner (HCP) will write you a prescription for it, then you know that the amount of supplement you need is what you are actually getting.

Truly the only people who should be taking vitamin supplementation are people who have a malabsorption disorders:

Chron’s disease, Irritable Bowel Disorder (IBD), Celiac Disease, lactose intolerance, severe food allergies, bariatric surgery (gastric bypass), pancreatic insufficiency, hypothyroidism, Addison’s disease, among other issues.

Also, if you are pregnant, you should be taking prenatal vitamins, folic acid, and iron supplementation to ensure that your fetus is getting adequate nutrition, and your HCP will order these for you so they are FDA approved supplements.

vitamin veggies
If you have a truly poor diet, where you really don’t eat fruits and vegetables,even in juice form, and eat fast food on the regular, then you should probably take vitamins, but if you eat a regular diet, get in fruits and vegetables, then you really don’t need to take any sort of supplementation. It’s just a waste of money. Most of the vitamins and nutrients that are found in supplements can be added to your diet through adding a few fruits and or veggies a day to your diet. I think of my morning smoothies as my vitamins: jam-packed with 4 different fruits, of various colors, which basically gets me all I need for the day (but good thing I add in other fruits and veggies during the day.)

I’m not saying you all have to be smoothie converts, but it actually ends up being cheaper for you to add some fruits and veggies to your diets, and ditch the pills!

Yours in Good Health

B

 

An alternative sweetener and a yummy fruit?

Posted on by

This may sound a little too good to be true, and not everyone will be a fan, but there is a fruit that is grown locally in Peru that is full of nutrients, and can be eaten as a fruit, then when dried, used as a sweetener.

What is this fruit?

The fruit is called lucuma (or a lucma at times.)  It’s full name is the Pouteria lucuma, and is primarily grown in Peru and Chile as they need to grow in altitudes between 1,000-2,400 meters, and in warmer weather.  They can sometimes be called “eggfruits” because the flesh of the fruit is the consistency of a hard-boiled egg, but don’t let that turn you off from trying it, because the flavor has been described as everything from caramel to maple, sweet potato to pumpkin. I know, not what you normally expect from a fruit, and due to the consistency (I am a very tactile eater) I don’t want to jump right in with a spoon, but it is quite tasty added to smoothies, and in ice cream (on its own as a flavor or when mixed with vanilla.) Yum! And besides its unique flavor, it is full of vitamins and nutrients: calcium, Vitamin A (beta carotene), Vitamin B3, iron, and zinc. And as an added bonus?  It has fiber and antioxidants in it!

lucumaHow is it used as a sweetener?

When the flesh of the lucuma fruit is dried, then ground into a powder, it still contains all of those vitamins and nutrients, and because of the inherent fruit sweetness (fructose), it is still sweet when dried and ground.  It is a low glycemic index food, which means it adds the sweetness, but it does not have a huge impact on your bodies insulin levels (with a surge up then crash like sugar.) It is a different kind of sweet than straight sugar cane sugar, so it cane take some getting used to, but I quite enjoy the different flavor that it has, and if you are looking to cut out sugar from your diet but still have some sweet in your life, it is a great option!  And it is an option for diabetics too.  And you can use it in anything that you would normally sweeten: smoothies, ice cream, coffee/tea, and when baking!

These fruits can be hard to find outside of Peruvian/South American specialty stores, but if you are lucky enough to find one, give it a try.  And, you can find lucuma powder at any health food store and many organic stores.  Try it and let me know what you think!

Yours in Good Health

B

The Benefits of Raw Milk

Posted on by

People think I am bonkers for my obsession with raw milk and raw dairy products, and there is a lot of fear about drinking raw milk, and I think that is due to people not really understanding what it is and all of the benefits.  I will not lie and say that there are no risks, because there are, and some people with immunocompromised systems (due to illness, chronic disease, and/or medications) that should probably not drink raw milk, and those who are pregnant should always err on the safe side and only ingest pasteurized food.

What is Raw Milk?

Raw milk is milk that is not pasteurized. The pasteurization process that involves heating the milk to a temperature, for a length of time and then immediately cooling it; this diminished the amount of pathogens (viruses and bacteria) present, and makes it safer to consume, although there still are some present, and an expiration date.  Raw milk from cows that are fed a clean antibiotic and hormone free diet, is a completely balanced diet in itself, with proteins, probiotics, and other vitamins and minerals.  There are some true raw milk fanatics that solely live off of raw milk.  I am not that person, but it can be done!

Raw MilkWhat are the Benefits?

As I referenced before, Raw Milk has a lot of protein in it, in the form of amino acids (the building blocks of protein for our bodies.) There are 8 amino acids present in raw milk, some of which aid the body in absorbing and binding iron, others have anti-viral properties, and anti-microbial properties (some specifically to kill off bacteria that can cause cavities!) And, while it does have carbohydrates in the form of lactose present, many who are “lactose intolerant” are able to tolerate Raw Milk because it has the bacteria lactobacilli bacteria, which breaks down the lactose, so your body doesn’t have to!  It also has saturated fat in it, which I know is not usually thought of as good for you, but it helps to trigger the satiety response; you feel full faster and tend to eat less. It is also full of vitamins and minerals, including lots of calcium, to make for a healthy a vitamin packed snack. Also, because it isn’t pasteurized, it is full of probiotics (active bacteria that are beneficial to your health.) All the vitamins, minerals, proteins, fats, probiotics, and cholesterol, this is a full day of good stuff in a glass!

What are the Risks?

Because Raw Milk is not pasteurized, there is a risk that some harmful bacteria like Salmonella, Listeria, or E. Coli can be present in the milk.  If they are present, then you are at risk for those infections, which can cause stomach cramping, diarrhea, vomiting, fever, and can require hospitalization for severe dehydration treatment.  This is why people who are immunocompromised from age, chronic disease, or medications AND pregnant women and young children should steer away from Raw Milk.  Really this is the biggest risk.  There have been numerous people who have gotten sick from Raw Milk in the past, and the risk is highest when the cows are not grass-fed and if they were fed foods with hormones and antibiotics. If they are not grass-fed, and free ranged, there is a risk that the cows can be infected from the food and exposure to the bacteria in feces.

Raw Milk production is very highly regulated, and it is illegal in some states, and very strict rules in others, so my personal opinion is that the risks from Raw Milk are very low, and I have been strictly drinking Raw Milk for 4 years, with no issues. It tastes fresh, delicious, and it adds a nutritional benefit to my morning smoothies, tea, etc. I am not the kind of person who used to sit down with a glass of milk normally, but I started once I began drinking Raw Milk. The pasteurization process with traditional milk found in stores, kills off  not only almost all of the probiotics, but a lot of the vitamins and minerals are lost, along with some of the amino acids. If you are interested in giving it a try, you can check out the regulations by state.  You will feel better, absorb more calcium, and look better too; the less processed foods you add to your diet the better!!

Yours in Good Health

B

A Teeth Whitening Diet??

Posted on by

We all know that there are foods we eat than can stain our teeth, like drinking coffee, red wine, tea,  and eating blackberries, beets, or blueberries.  But there are some foods that stain your teeth that may shock you AND some that you can eat that will help to promote teeth whitening.  So, no need to go to the dentist every couple of years and pay $500 for teeth whitening.  Eat your way to white teeth!

What foods can cause staining?

Other than the ones I just referred to above, there are some real shockers.  You think that you are safe from staining your teeth by drinking white wine?  Apparently the tannins and acids that are present in white wine, actually scratch your teeth and promote staining by other foods. Sodas (dark) tend to stain teeth due to the color of the beverage, but also light sodas can stain the teeth due to the acidity of the beverage, as well as sports drinks (think: Gatorade).  Isn’t that a total bummer?  You think that drinking light-colored things wouldn’t necessarily be awesome for your teeth (most of those items do have high sugar content) but you wouldn’t think that they would either stain your teeth or pave the way for staining! Apparently whatever would stain a white cotton T-shirt, would also stain your teeth.

bunny food or happy teeth food?

bunny food or happy teeth food?

What foods can I eat to make my teeth pearly white?

Apples! Apples, while yes they do have some acidity to them, are also really crunchy and full of fiber which can help scrub the teeth.  Actually most hard and crunchy fruits and vegetables will also help to scrub teeth clean and make them glisten: raw cauliflower, celery, green beans, carrots, pears, and jicama (to name a few) are not only low in calories, and high in fiber and yumminess, they also clean your teeth!  So next time you see  veggies out as finger food, grab them and start chomping for some last-minute whitening!

Some cheeses and other dairy products (think milk and yogurt) contain enzymes that help to strengthen teeth and prevent decay, so it helps to keep your enamel looking nice and white!

Strawberries can help to polish teeth and make them appear whiter and shinier, due to an enzyme called malic acid that is present in them.

Water helps to wash away anything that may be caught on your teeth that could cause staining if left there. And if you have no water and no toothbrush, what are you to do?  Chew on sugar-free gum! While dentists don’t normally love it, it also helps to clan your teeth by grabbing some of the stain causing items off of your teeth, plus it helps to promote  more saliva in your mouth.  Saliva can help to neutralize acids, thus prevent tooth decay and staining.

Is there anything else I can do?

Brush your teeth three times a day!  I am totally the nerd at work with a toothbrush and floss in a little pack that I keep in my desk to brush my teeth after lunch, and I’m really OK with it because I don’t have little brown nubs in my mouth (that was a little too far!) But avoid smoking, tobacco stains are some of the worst to get out of your teeth and it’s just really a bad habit anyway (think about ways to quit). And finally, when you are drinking tea or coffee or anything that might stain those beautiful chompers, drink through a straw, so at least you don’t stain your smilers (they are what everyone sees first!)

So brush those teeth, eat raw crunchy fruits and veg, and when you do need your caffeine fix?  Use a straw (just make sure that your beverage is a good drinking temperature or risk burning your mouth!) and keep those teeth happy and white!

Yours in Good Health

B

A Happy and Healthy New Year!

Posted on by

I hear a LOT of chatter about “my diet starts tomorrow!”, “I think I’m going to go gluten-free to lose some weight”, and my favorite “Just signed up for a new gym, so I know I’m going to go every day, and 2013 will be my year.” I appreciate all of the gusto, and that people decide to make a change, with a definitive date in mind (i.e. New Years day), and I REALLY want everyone to be successful, so why don’t we make a resolution we can stick to?  Perhaps, being healthier in 2013! There are so many things you can do to be healthier without making ridiculous requests of yourself that you know you won’t be able to keep.

How do I go about being healthier?

–Make a commitment to exercise: Try something new, something different, and something you aren’t committing to for a whole year! So don’t spend a ton of money at a gym, maybe get a pack of passes to a yoga and/or Pilates studio? Pole dancing? Spinning? Boot camp? Pick your poison; try something new, and stick to a two to three month commitment.  There’s no need to be married to it, if you like it, stick with it, if you don’t, you are not out a ton of money and you will find something new, but you are trying something new exercising, and you’re excited about it, which means you’re more apt to do it.  Paying a ton of money and signing a years contract to a gym does not mean you will actually be going there to run on that hamster wheel…right?

–Take the time for nutrition: Make a food journal, if you feel that you need to step up your diet and eat healthier, and figure out where your calories are coming from.  Don’t cheat yourself, but write down everything (including beverages) that you ingest during the day, and try to find ways to make it healthier, or cut calories.  Do you snack on candy at work? Bring trail mix (full of fiber, some sweetness from dried fruits, and protein from nuts) which will keep you satiated longer than candy and you will feel better, or just bring some protein in the form of nuts, yogurt, jerky, etc. if you bring your own snacks that you enjoy and are healthy, it will cut down on the amount of mindless snacking, that can add up in calories! Plus making your own food, you have more control over the ingredients and the amount of fats/sugars added, so your nutrition is literally in your own hands.

–Try to decrease refined sugars: It is difficult and definitely a commitment, but I am not a huge fan of people quitting things cold turkey, as it were. Watch the foods you are eating, and read nutrition labels, and try to cut out anything with extra sugars added and cut down on how much you add to your morning coffee (for example), or breakfast cereal.  Try Coconut palm sugar or agave, something that is not a chemical, with a low glycemic index that still makes your sweet tooth feel satiated!

–Commit to eat out LESS: Eating out or getting take out foods a lot, not only will cost a lot, but there are hidden fat and calories in take out food, that you wouldn’t add yourself.  If you don’t cook, maybe grab a friend and take a cooking class?  Or just teach yourself, as long as you make a commitment to learn to cook, you can do it…even if not burning toast is a feat for you, give yourself a pat on the back for getting it done! Some food items that seem like you have to buy them because they would be hard to make, are so easy to make and more delicious when you make them yourself, like: hummus and pita chips, salads, soups, etc..  So simple, and you can cut fat, calories, and extra sodium! I made a tomato basil bisque with 1/4 of the fat and calories that you would normally get at a restaurant- so easy, fast, and yumbos!

 

Easy, yummy, good for you, and cost friendly!

Easy, yummy, good for you, and cost friendly!

–Try not to obsess about numbers: I am the opposite of most people and I don’t even own a scale.  I judge my weight based off of how I look and feel in clothes.  I roughly know what I weigh, but I am never certain until I go for a check up and I get weighed! But, if you are someone who weighs themselves a few tips: don’t do it daily (especially for women, hormones can really mess with that number), but weigh yourself at the same time weekly (this will give you a better average), and don’t be so obsessed with ONE number that you want to weigh.  Just be healthy, and exercise, and your weigh will come down to what it should be; if you starve yourself or workout like bonkers to hit a certain number, once you hit it, you will most likely won’t stay there: you set yourself up for failure.

Truly making a commitment to yourself and bettering your health is the first decision that you make, from there on, it is so easy to stick to it: buy healthy foods (buy groceries primarily from the outer aisles of the store), stock up on healthy snacks and keep them around (if you have easy access to healthy foods you are more apt to eat them), and try some new exercises, grab a buddy and go! The only person that can impeded your commitment to a healthier you IS you, so make that decision, go for it fully, and take charge over your own body.  It will feel good to be healthy, and starting off with healthy choices makes you feel good and will lead to a chain reaction of healthy choices.  So here’s to 2013 and a healthier version of you!!!

Yours in Good Health

B

Another Reason to Know the Source of Your Food.

Posted on by

There have been many cases of food coming from other countries, being contaminated, causing significant health issues, and then we never really hear about it again. I have been asked recently a lot about the contaminated powdered milk and baby formula from a few years ago, if other foods had melamine in them, and what the big deal is?  I think this Melanine issue in foods from China merely highlighted the fact that we need to really take a good look at where our food comes from and the standards that we have in the US, UK, and EU are not shared worldwide.

What was the big controversy?

In 2007 and 2008, a factory in China that was producing formula, tried to undercut the competition, by cutting their milk production costs by using raw milk (non-pasteurized) and then cutting it with water to increase the volume. In order to make the milk products have that have the appropriate amount of protein, they needed to add something. Protein levels are usually checked through the levels of nitrogens present. What they decided to add is Melanine.  Melanine is and organic powdered chemical that is very high in nitrogens, and it is frequently found in adhesives, plastics, countertops, etc. It is NOT a form of food, and it has no nutritional value. Melanine was found in wheat gluten, rice proteins, frozen yogurt, some coffee drinks (with Milk products), and various pet foods that came from China. It is actually detrimental to our health, and this is not an approved additional supplement/practice by any of the organizations worldwide that regulate food.

What are the side effects of Melanine?

Most of all the information that we have regarding the effects of Melanine are from animal studies, as it is nowhere deemed safe for human consumption, so it has never been studied. When the pet food contaminated with Melanine were hitting the shelves in the US, large numbers of animals died, shortly after ingesting the foods. Melanine can cause irritability, blood in the urine, high blood pressure, and renal (kidney) failure.  It is assumed, based upon animals, that the Melanine crystallizes with other byproducts in the body, and can clog up the kidney tubules causing kidney stones and lead to total blockage of urine passing, leading to renal failure.

 What does this mean?

Well, since the issue in 2007 and 2008, the use of Melanine has become much more scrutinized, and foods from China are now being tested for it, so we are pretty certain foods do not have it.  But the whole issue made me really question foods processed outside the US.  I clearly try to live a clean lifestyle, I eat organically and minimally processed (as much as possible), and I like to think it works for me, and I realize it is not possible for everyone. But I really want you all to think about where your food comes from, where it is processed. I loved that when I lived in the UK, the food source was well labelled on the package; I knew exactly where my veg came from, my fruits, etc. if they were grown and packaged outside the UK. Think about buying fruits and veg at local food sources, like local farms, farm stands, farmers markets, or other stores that sell locally sourced organic foods. Join a Community Sustained Agriculture (CSA) group, and support local farmers all while ensuring you are eating fresh, organic, unprocessed foods.  It is a piece of mind for me, knowing that my food does not have anything, like Melanine, added to it that could kill me, my family, or my pets.

Food for thought!

Yours in Good Health

B