Category Archives: health

Killer At Large – A Review

by health, reviews

Killer At Large 
Directed by Steven Greenstreet
ShineBox Media Productions

There is an epidemic in our country. A disease overtaking the population which is forecast to increase dramatically over the next decade. That disease? Diabetes. According to a November 2010 UnitedHealth report, by 2020 more than 50% of all Americans may be affected by diabetes. This disease could wind up costing our health care system over $3 trillion dollars. And that is simply the monetary cost. The cost to those suffering from this disease is much greater.

Diabetes is a progressive disease that can result in an overwhelming range of complications from fatigue, weakness and weight gain to high blood pressure, high cholesterol, cardiovascular disease, nerve damage and more. Diabetes is a leading cause of blindness, kidney failure, and foot ulcers which often require amputation. Most often diabetes is tied hand-in-hand with obesity. As the rates of obesity in this country soar so do the rates of diabetes and other weight-related illnesses.

Sadly not enough is being done to educate people, especially our youth, about their health. It is a sobering thought that the current generation of youth most likely have a life expectancy that is shorter than that of their parents. It is disturbing to realize that we are surrounded by drugs and surgical procedures but not nutritional education, physical fitness and better food choices. We are assaulted by a host of negative nutritional choices, our physical activity levels have decreased dramatically, and rates for obesity continue to rise.

Killer At Large is a documentary film that looks at this issue. Filmed in 2008 the filmmakers interviewed many public figures including Former President Clinton, Former Surgeon General Richard Carmona (who call obesity “the terror from within”), and best selling author Michael Pollan. Hearing the statistics, seeing the images, this film starkly highlights the overwhelming reality of this epidemic. It is truly disturbing to watch a 12 year old girl receiving liposuction because she believes it is the only way for her to control her weight. This is a tragedy. This epidemic is a crisis.

Watching this film will hopefully encourage people to make changes. To recognize that we make over 200 food choices every day, most of which are unconscious. This film highlights the toxic food environment that we live in and how it affects our society. This awareness is, I believe, the first step toward making healthier life choices which are critical for avoiding obesity and related diseases.

Watch the trailer below and then consider organizing a screening in your community to get started on making a change.

I originally wrote this for a private client. They are no longer publishing their newsletter and I am now able to share this review with you.

disclaimer: cmp.ly/5

Two Angry Moms – A Review

by health, reviews

Two Angry Moms
A-Ray Productions
Director: Amy Kafala

Do you know what your child eats at school for lunch every day? Are you sure? Maybe you are one of those moms who packs a healthy lunch for your kids. Perhaps you allow your child to occasionally get a snack or a special lunch from the cafeteria. Can you be sure that they are making the right choices? Are they trading for other food items with friends? Are they bringing their own money? Are they using the money you may give them for things that you don’t approve of?

Schools claim to want to promote “healthy eating” and “good choices.” Sadly all of that goes out the window when the Food Service Company walks in the door. Concerned with only one thing, profitability, they twist the message of healthy eating and then say it is the parents job to teach their kids to make good choices. How can they make good choices, even when taught to do so at home, if they are surrounded by bad ones?

Often the school cafeteria is full of fried foods, artificial colors, preservatives, sugary treats, flavored milks and low nutrition, often non-fresh food. School parties with candy, vending machines in the hallway, ice cream machines in the cafeteria, these all add to the lure of bad choices.

Two Angry Moms is a documentary about what happened when two women, both passionate about the heath of their kids and others, got together and attempted to change the system. Amy Kafala, a Certified Holistic Health Counselor, and Dr. Susan Rubin, Founder of Better School Food, created a grass-roots movement. Going across the country raising important questions about school food and it’s impact on education, fitness, as a contributing factor to disease, and as part of forming lifelong health habits. According to their press release there are over 4.3 billion (stop and think about that number for a minute) school lunches served every year.  The two reached out to luminaries such as Chef Alice Waters, Creator of the Edible Schoolyard program, and Chef Tony Geraci, now the Director of Food and Nutrition in Baltimore, among others to highlight what is wrong with the current cafeteria setup and to show how we can all make a difference.  They share the message that it is possible to successfully get real food into the cafeteria and into our kids. Advocating to make a change and help others spread the word they are reaching out across the country.

As stated on their website, http://www.twoangrymoms.org, “Texas Agricultural secretary Susan Combs said that it’s going to take 2 million angry moms to change the school lunch program. Please join us!” Want to learn more? Check out the following organizations, watch the movie trailer, take the School Junk Food Test (you’ll be surprised by what you learn).  Then become an Angry Mom (or Dad).

I originally wrote this for a private client. They are no longer publishing their newsletter and I am now able to share this review with you.

disclaimer: cmp.ly/5

Detox Bath

by health, recipes, ,

Baths versus showers

 

There are many ways to “clean up” which can include showers or baths. Many of us tend to take showers rather than baths. For some it's a matter of necessity with no tub available, for others showering is seen as faster and more convenient.  

Yet, taking some time and enjoying a bath can be a powerful way to help balance our bodies.  First there is the slow down, taking the time to soak.  A form of hydrotherapy, that relaxing time goes a long way toward counteracting the hectic pace at which most of us lead our lives.  Baths can also, however, be a great way to help us re-mineralize our system.  This is done through the use of something called a detox bath.

Health benefits of a bath

 

Our skin is our largest body organ, sometimes referred to as the “third kidney.”  What we put on it goes into our system.  This works for both positive and negative ingredients.  Often, we are exposed to many environmental stressors and/or we eat foods that may cause a more acidic body state.  While a bath cannot counteract all of that it can help to balance us.  Many people find that when they take a detox bath, they feel much better and more relaxed.  

It's often recommended to take the bath immediately before bed. In fact one small scale study showed a positive correlation between bathing and improved sleep.  Some participants reported falling asleep faster and researchers noticed that after bathing sleep movement was reduced for the first three hours.

A bath can not only be relaxing but also may have positive benefits for your overall health. These benefits can include improved mental and emotional health, soothe muscle and joint pain, and increase blood flow, thus supplying more oxygen to the periphery areas of the body. One study published in the British Cardiac Society, Heart, found that among middle aged people taking baths was linked to a reduced risk for cardiovascular disease.  All of which adds up to a good reason to include regular baths as part of your self care routine.

What’s in that tub?

 

Many people, when they think about a bath, think about bubble baths.  Those aren’t recommended due to the ingredients.  A much better option is an epsom salt soak.  And while you can purchase scented bath salt products you need to be careful about what the fragrance is made from, what the ingredients are, plus you may be spending too much. As it turns out you can make a simple detox bath at home for pennies.  

While daily bathing is fine and has a variety of health benefits as mentioned above, it is often suggested to not take a detox bath more than 2-3 times a week so as to not overwhelm your system. 

This detox bath recipe includes Epsom salt which helps to soothe inflammation, reduce stress, promote elimination of environmental toxins, and help with re-mineralizing the body with its magnesium content. The baking soda is alkalizing for the skin and many people report the combination to be very soothing.

Detox Bath

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Ingredients
  

  • 1 cup Epsom salts
  • 1 cup baking soda
  • 5-7 drops relaxing essential oil (the most relaxing ones are lavendar*, ylang ylang, sandalwod, geranium, and vanilla)

Instructions
 

  • Run a hot bath and add the ingredients
  • Combine the ingredients and add them into the bath
  • Soak for 20 minutes immediately before bed
  • Take the time to invest in you and your health with a relaxing detox bath.

Notes

Note: Hot baths and sauna bathing are not recommended if you are pregnant, nursing, or have a health condition which might be negatively affected by immersion in high heat.

 

[expand title="Sources"] 

Family Medicine. Four reasons to take a bath. Cleveland Clinic.

Ukai, Tomohiko et al. "Habitual Tub Bathing And Risks Of Incident Coronary Heart Disease And Stroke". Heart, vol 106, no. 10, 2020, pp. 732-737. BMJ, doi:10.1136/heartjnl-2019-315752. 

Kanda, Kiyoko et al. "Bathing Before Sleep In The Young And In The Elderly". European Journal Of Applied Physiology And Occupational Physiology, vol 80, no. 2, 1999, pp. 71-75. Springer Science And Business Media LLC, doi:10.1007/s004210050560. 

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Parenthood And Exercise Not Mutually Exclusive

by exercise, health
family fun time | photo: vharjadi

Today we have a guest post from Alex Webb of Tristate Orthopaedic, a sports medicine provider in  Cincinnati.  Alex is someone who has been working very hard to figure out just where exercise fits in to her busy schedule – and she doesn’t even have children yet! Follow her on twitter @alexandriakwebb.

We all think our lives are busy, but ask any parent and they will tell you that they miss “busy.” Being a parent makes busy feel like Sunday brunch in bed. Without a doubt, being a parent is rewarding, but between work, household duties, family time, social obligations, and running children to all of their appointments and social engagements it’s all too easy to neglect another aspect of your life: Yourself. 

One great way to take care of yourself is through physical activity. Some of the benefits of exercising are improved health, more energy, improved mood, better sleep, and an improved sex life. While all those benefits (and the list doesn’t end there) sound great, the parents out there are most certainly saying, “Of course I should be exercising – I already know that, but when? How?”

Being a parent and trying to work out can be difficult but it isn’t impossible. Here are some great ways to incorporate physical activity into your life when you have young children:

  • Turn your lunch hour into a power hour:  If you work outside the home, consider using your lunch hour to get in some physical activity and eating your lunch at your desk either before or after. If you can’t make it to a gym, simply head outside and walk around or roam the building. Do squats, lunges, or stretches at your desk. If you can, spend part of the day sitting on a stability ball to help improve your core strength and balance. 
  • Nap time is go time:  While your children nap, get a quick workout in. There are thousands and thousands of fitness DVDs you can try – simply turn the sound down and start to sweat while your children catch a few Zs. To save money, visit your local library, second hand store, or neighborhood yard sales to find fitness videos. 
  • Get out there and play:  Kids love to play, and you shouldn’t be afraid to be like a kid yourself when playing with your children. If it’s a nice day, head to the park or your backyard and get your heart rate up with a game of tag, duck-duck-goose, jump rope, hopscotch, ring around the rosy, or a water balloon fight. Push your kids on the swings, go down the slide with them, and climb around on the jungle gym. If the weather isn’t cooperative, you can always play indoors. Some of the activities already mentioned can be played indoors or you can put on some music and dance the day away. 
  • It’s double duty time:  Even when you have children the house still has to be cleaned and meals still have to be prepared. While you’re going about your household chores try incorporating some extra physical activity. For instance, if you have to go up or down stairs try making more trips than necessary or taking the steps faster than normal. If you’re waiting for water to boil or the sink to fill up do a few squats. Try doing some lunges while you vacuum. 
  • Turn your kids into exercise equipment:  There are a lot of devices available which allow parents to incorporate their children in their exercise routine. For instance, if you run purchase a jogging stroller; if you bike purchase a trailer that pulls behind. You can also purchase baby carriers which strap to your chest or back to make taking your child with you on a walk relatively easy. The added benefit of all these devices is that they allow you to burn more calories than you would if you just went running, biking, or walking on your own. 
  • Let’s make a deal: A lot of fitness facilities now offer daycare for children; however, if your facility doesn’t or if a gym isn’t in your budget there are other options. Make a deal with your spouse, a family member, or close friend where he or she watches your children for a few hours while you exercise and you’ll return the favor. 
  • Just say no:  Sure, those super close parking spaces reserved for expectant mothers and mothers with young children are convenient and oh-so tempting, but resist the urge. Park further out when your child is young and carry him or her in; make sure to use the opposite arm on the way out so you build and tone evenly. If your child is in a baby carrier try doing a few bicep curls as you walk. 
  • Let your children be your workout partner:  Typically, children will be more than happy to workout with you and do mini-versions of whatever it is your doing. Granted, there will probably be interruptions that prevent you from going full out but some physical activity is better than none. 
  • Pop in a video:  While your children are watching the same animated adventure for the thousandth time, you can exercise. You can use an elliptical, treadmill, stationary bike, or just get down on the floor and do other exercises such as push-ups, sit-ups, planks, lunges, stretches, and squats. 

Even though it turns life into a hectic, pell-mell sprint, having children is great. While taking care of your children and ensuring they have a safe and healthy environment should be a top priority, it is also important to take care of yourself. Exercising has many advantages, both physical and psychological, and should be a part of any parent’s life.

Don’t allow parenthood to kick exercise to the curb – the two do not have to be mutually exclusive. 

Take Back Your Kitchen

by habits, health, recipes

I was talking with a friend of mine who recently moved to this area.  She was stunned to discover how many people don’t cook.  It seemed very strange to her that so many eat out almost all the time or purchase prepared “convenience” foods.  I think this is something which is happening not just where we live but all over the country.

While I no longer cook the way I used to when I had three small children at home, I do cook on a regular basis.  In prior days I cooked a lot, every day.  I still cook a lot but the meals tend to be simpler and less involved.  I still use my slow cooker frequently however instead of feeding five it now feeds two to three with leftovers, a bonus as far as I am concerned.  A hearty pot of soup, a tasty stew, these are all so easy, delicious and nourishing.  And the leftovers are perfect for our current lifestyle.

I believe that just about anyone who walks into a house fragrant with the smells of a roasting chicken  or a robust ragout will comment on how delicious that house smells.  We know good food when we smell it, we just think we can cut corners to make it.

We’ve been sold a bill of goods about food and sacrificing “convenience” for time.  I believe it’s a myth.  There are things that you can do to make your time in the kitchen faster or less involved.  But there’s no way that you can convince me that prepared foods in a box or a can are “just like homemade.”  Especially after you read the label and see how many non-food items are in that package.  I also find that in spite of the rising cost of groceries your food dollars are well spent when you buy the ingredients for homemade wholesome food.

Additionally most of us have forgotten how to cook.  A lot of people have lost the native understanding of how flavors go together, how spices work, what constitutes the basics of culinary knowledge.  One of my biggest joys right now is watching my two older daughters taking their culinary knowledge to the next level.  Working together with them in the kitchen or enjoying a fabulous meal that they have made from scratch.  Sharing my cooking knowledge with them as they add their own twist to a dish or develop their own culinary style.

Just because you don’t cook doesn’t mean that these skills can’t be relearned and you can’t take back your kitchen.  You can.  And not only will it taste better and, I believe, be better for you, you’re nourishing more that just your belly.  There’s something intrinsic about cooking and eating something that you have prepared yourself that quite simply nourishes the soul.

Here are a few simple, easy recipes that I have created which you can easily prepare at home:

Breakfast Quiche Muffins – these can be made in muffin form and frozen until needed.  Or you can make it as a quiche and serve it for breakfast, lunch, or dinner.  You need to adjust the time as it will take longer to cook if you cook it in a pie pan as a large quiche.

Black Bean Casserole – this is a great dish to serve as is with lots of steamed veggies on the side.  But the leftovers are also fabulous for topping on salads, baked potatoes (with my salsa recipe), they also stand on their own reheated as leftovers very nicely.

Peas-y Peas and Celery – this is a fabulous side dish, easy to make and absolutely delicious.

For true kitchen basics here are some videos:

Giada DeLaurentis’ Tomato Sauce – this is a basic sauce that goes with pasta, chicken, beef, and is very versatile

Mark Bittman’s Roasted Tomato Soup – because nothing says comfort food like a good bowl of homemade tomato soup.  This is the deluxe version and totally worth making

Homemade Chili – a classic comfort food it’s always good to know how to make this

Bechamel Sauce – a white sauce a basic foundation for many different uses

Paula Deen’s Macaroni and Cheese – once you start making homemade you’ll never want the boxed stuff again.  Be warned though this is a treat food and needs to be served as a side dish not the entree

Jill Sanpietro’s Basic Pizza – much better than store bought and easier to make it just the way you like it

Whole food cooking doesn’t have to be expensive.

Top Hydrating Foods For Summer

by health, water

Hydrating For The Season

The seasons have changed and those hot, summer days can cause you to sweat.  A lot.  Through sweating, you wind up losing valuable hydration.  While it's important to make sure that you drink enough to stay well hydrated don't forget to also look at what you're eating.  Many of the foods that are in season at the time of year have high water content and therefore can help keep you hydrated.

Health effects of dehydration

Dehydration can cause a wide range of negative health effects:

  • low blood pressure
  • increased heart rate
  • headache
  • weakness
  • dizziness
  • possibly even unconsciousness   

Making sure that you are aware of your hydration needs can help you avoid these symptoms and help you stay healthy during the heat of summer.

Hydration Formula

Before we talk about hydrating foods let's look at how much fluid you should be taking in.  This formula is based on an average person who is not exerting themselves to a high level. This is a very rough estimation of required hydration.  Start with your body weight, divide it in half, and convert those ounces to cups.  As an example:

                         A person weighing 150 lbs
                         Divided in half = 75 lbs
                         75 ounces = 9.4 cups

This number then needs to be further modified depending on whether you are living in an extreme temperature location, if you are exercising and how much, if you are pregnant or nursing, and/or how much of your hydration may be coming from food.  

Obviously, if you are out running a 5K, doing Bikram yoga or even spending long hours in the sun doing yard work you need to up your fluid intake. But this formula serves well as a general starting point.

It is important not only to stay well hydrated but also to consider the source of your hydration.  Avoid rehydrating through overconsumption of high sugar (such as soda or sports drinks), caffeinated, or alcoholic beverages.

Drinking More Water

Some people don't like to drink water.  Here are a few ways that you can bump it up a little.

  1.  Add flavor to your water by the use of things such as mint, cucumber, lemon, or lime.   By adding a little flavor (without sugar or chemicals) you may find yourself inclined to drink more water.  
  2. For those people who are used to drinking soda, consider purchasing a SodaStream seltzer maker (avoid the flavored, chemical-laden additives) and start to break yourself of the soda habit.  This has an added benefit of reducing your plastic waste because you won't throw out endless amounts of plastic bottles.  I have had my SodaStream for over 3 years and my bottles are still going strong.
  3. Try drinking water kefir, a great way to quench your thirst and add healthy probiotics to your system at the same time.   Note:  water kefir needs to be drunk in moderation as too much can overwhelm your system.

Hydrating Foods

Eating lots of hydrating foods has an effect on how much fluid intake you will need.  Food sources such as smoothies and cold soups (like this amazing gazpacho) add hydration as well as satisfying the appetite.  Specific foods which are high in water content include:

  • apples - tend to be highly contaminated with pesticides so it is worthwhile to purchase these organic.  High in fiber, vitamin C and the flavonol quercetin which is beneficial for heart health, blood sugar stabilization also considered anti-inflammatory.
  • bok choy - sometimes referred to as Chinese Cabbage, low in calories and high in vitamins A, C, calcium, and fiber. Like most cabbages, it is believed to be anti-carcinogenic.  There are some concerns about pesticide use with this vegetable and an organic purchase is suggested.
  • carrots - in addition being an excellent source of vitamin A carrots also provide good levels of fiber, vitamin C, K, and potassium.  Highly antioxidant they are considered a good cardiovascular support food. 
  • cantaloupe - extremely high in vitamins A and C cantaloupes are also a good source of potassium.  The high levels of vitamin A make them very supportive of lung health while the high levels of A and C make them a good choice for eye health.  Be sure to wash thoroughly before cutting open.
  • cucumbers - very high in vitamin K,  considered antioxidant and anti-inflammatory.  Because they are one of the "dirty dozen" purchase these organic whenever possible.
  • celery - another great source of vitamin K,  high in fiber and studies indicate that it can be helpful in reducing blood pressure.  Another "dirty dozen" veggie; choose organic whenever possible.
  • cherries - very high in vitamin C and a good source of potassium, cherries come in both tart and sweet varieties.  Shown to be effective for helping to reduce blood pressure, it seems cherries may also support collagen health.
  • grapefruit - very high in vitamin C with a very high antioxidant level.  As with most citrus, it also contains limonoids, a phytonutrient which appears to be helpful in reducing tumors.
  • peaches - purchase organic due to the high levels of pesticide contamination.  Highly antioxidant, a good source of fiber, vitamin C and potassium. Peaches are believed to help support healthy skin due to their high levels of phytonutrients.
  • plums - high in vitamin A, C, K, and fiber, also help the body to absorb more iron from iron-rich foods.  Highly supportive of eye health with studies showing that plums may lower the risk of age-related macular degeneration.
  • strawberries - another pesticide-laden fruit, these are best purchased organic.  Very high in vitamin C, also provide manganese and fiber.  Not only are they anti-oxidant and anti-inflammatory, but emerging research also seems to indicate that daily intake of strawberries may be related to a reduction in inflammatory bowel disease.
  • tomatoes - a great source of antioxidants and high in vitamins A, C, K, and potassium.  In addition to being cardio-supportive new research appears to indicate that tomatoes may also be beneficial for bone health, especially in post-menopausal women.  
  • watermelon - very high in vitamin C, also provides a good source of vitamin A, some potassium and magnesium.  Watermelon is considered an anti-inflammatory, alkalizing fruit.
  • yogurt - in addition to being a good source of calcium, live culture yogurt also provides probiotics, phosphorus, potassium, zinc, and protein.  As a dairy product, it is also one of our few food sources of vitamin D.  Organic is the best choice to avoid antibiotics, hormones, and GMO feed.  It's also important to get whole milk yogurt as the vitamin D in the yogurt is a fat-soluble vitamin (meaning it needs to be eaten with fat for the body to properly utilize it).  Choose the plain variety and add fresh fruit if needed for sweetness to avoid the added sugars.
  • kefir - a delicious fermented yogurt, kefir is thinner and has a tangy tart flavor to it.  With all the benefits of yogurt, kefir adds a little extra probiotic punch as the fermentation increases probiotic activity.
Try to include more of these fabulous and tasty foods into your summertime diet.  Not only will they provide nutritional support, but they'll also help keep you hydrated.

Learn More on My eBook: Hydration For A Healthy Life

Discover the secrets to staying hydrated and maintaining a healthy lifestyle with "Hydration For A Healthy Life". Learn about the importance of water, electrolytes, and alkaline beverages, as well as tips for staying hydrated year-round. Plus, enjoy delicious recipes for infused waters that make hitting your hydration goals easy and enjoyable.

Whether you're a fitness enthusiast or simply looking to improve your overall health, this eBook has everything you need to keep your body running smoothly. Grab your copy now and drink up to a healthier you!

gluten free

Understanding Gluten Free

by gluten free, health, ulcerative colitis
I've realized that I need to put together this post on gluten free.  I've been writing about the topic for a while but mostly in smaller posts either on Facebook or Twitter.  But there still seems to be some confusion out there about gluten so I'm answering a number of questions and putting it all in one place.

What is gluten?  

Gluten is a composite of gliadin and glutenin and is the active protein which makes flours sticky enough to rise when baked into  bread products.  The more gluten there is in a grain the more stretchy the flour made from that grain will be, and the more it can rise.

What's the big deal about gluten?  

For those who have autoimmune disorders such as Celiac Disease or an IgA deficiency eating gluten can provoke an inflammatory body response and is very damaging to the intestinal system. It can cause a wide range of digestive difficulties including diarrhea, constipation, bloating, gas, pain, and damage to the intestinal tissues.  Additionally many people who suffer from Inflammatory Bowel Diseases (such as Crohn's or Ulcerative Colitis) find that they do not do well when they eat gluten. Trudy Scott, author of The Antianxiety Food Solution notes in her book that there are a number of clinical studies showing that gluten can also provoke anxiety, depression, and other mood disorders.  Trudy provides easy to understand instructions for a gluten elimination challenge on her blog.

Which grains have gluten? gluten

Fewer grains are glutinous than non-glutinous; they are easy to remember using the mnemonic BROWS. That stands for Barley, Rye, Oats, Wheat, and Spelt. While oats do not contain gluten they are often grown near, stored with or transported with grains that do contain gluten so there is a concern regarding cross contamination.  Therefore many people who need to avoid gluten choose to buy certified gluten free oats.  All of the other grains do not have gluten; these include quinoa, teff, amaranth, corn, rice, buckwheat, and millet.

Gluten free does not mean low carb

I have heard that there are some people who think that if a product is gluten free that also means it is low carb.  Grains by their nature are higher in carbohydrates; so gluten free grains (any grains really) do not qualify as low carb.  It is important to note that some grains are lower in carbohydrates than others.

Gluten free does not mean whole grain

Sadly many people in the search for gluten free don't stop to consider that the healthiest way to eat grains is in their whole form.  A whole grain contains the outer bran, the endosperm, and the innermost germ where the beneficial oils are.  Unfortunately many gluten free products available on the market are not made with whole grains.  They are made primarily with the starchy endosperm.  Whole grains are important as the fiber and the germ help to slow down how quickly your body can absorb the simple carbohydrate of the endosperm and also helps to balance blood sugar levels.  The fiber is also important for digestive and bowel health.  Eating a diet high in simple carbohydrates can cause weight gain, intestinal problems, and other health problems.

Gluten free is NOT a weight loss plan

I am not certain how this concept got it's start.  The only supposition I have (and this is my personal thought, not substantiated as yet by any studies) is that people who went gluten free and lost weight did so either because they lost the "false fat" from inflammation, or because they changed their entire nutritional plan.  By being mindful of the gluten in their food they were also mindful of other aspects of their eating which in turn lead to weight loss.

Gluten free for athletes

This appears to be true.  While there are currently no definitive studies regarding this issue it seems many athletes are going gluten free and finding that they feel better and anectdotally report better performance.  Articles about gluten free athletic performance have appeared in magazines such as Men's Health.  And according to the website The Gluten-Free Athlete a number of professional athletes are following this diet.  If you are interested in trying this you can either stop eating gluten and see how you do, or consider taking using Trudy's gluten elimination challenge.

How pervasive is gluten

People who need to avoid gluten because of health issues need to be aware of the fact that gluten not only appears in food but also in many personal care products.  Our skin is our largest body organ and anything we put on it gets into our system.  Gluten can be found in lipstick, lotions, moisturizers, and shampoo products.  It is important that you read the ingredients on these labels as well as on your food if you need to avoid gluten.

The Whole Food Guide For Breast Cancer Survivors

by health, reviews

For all of those out there who have survived breast cancer there is now a book, The Whole Food Guide For Breast Cancer Survivors, that goes beyond primary treatment and survival.  With the information in this book you can learn how to support your body, to be can be healthy and strong using nutrition and a holistic health focus.

Covering a wide variety of topics including environmental risk factors, understanding hormones, glucose and metabolism, chemical exposures, and even a thorough explanation of those nutrients and foods which are highly supportive to health, this book covers the broad spectrum of what you need to know.  Providing background material and in-depth studies the work is well-supported and scientifically grounded.

Written in a straightforward and easy to understand manner the book provides a solid foundation of knowledge for anyone wanting to gain a deeper understanding of how their food affects their body and their health when breast cancer is involved.  It also includes a wide variety of delicious recipes, the foundations of eating for health, a sample meal plan, and ideas for incorporating these healthy and delicious food choices into your diet.

It isn’t, however, just a discussion of nutrients and chemicals; the book also points out various types of therapy, diagnostic tools, and laboratories that offer additional or alternative treatments for breast cancer.  There are educational resources including books and support organizations.  The resource section even lists a number of retreats that are specifically for breast cancer patients, survivors, and some are also for family members.

If you or someone you love is a breast cancer survivors, this book would be a great resource.  But it’s not just for survivors, it would also be an excellent roadmap for those who may discover that they are at risk for breast cancer.

disclaimer: cmp.ly/5, cmp.ly/1, cmp.ly/6

Should You Care About Alkaline Beverages?

by drinks, health, vegetables, vinegar, , ,
Because the first thing you drink every day is really important why not start with something that's going to be good for your health?
 
When working with clients, I regularly remind people to start their day with an alkalizing beverage.  This invariably brings up the question, "What is an alkalizing beverage and why do I need to drink it?"
 

Second question first. Your body does better when it is in a more alkaline state. If you happen to remember from your high school biology class, a pH of 7.0 is base or neutral. You should be somewhere between 7.2-7.4 in order to be healthy.  When your body is in a more acidic state you can potentially be prone to illness.  

 

Effects of PH imbalance 

 

Maintaining an acidic body state for a long period of time can cause a wide variety of illnesses such as headaches, inflammation, bloating, acne, hair or nails that break easily, and other symptoms.

Because the body seeks balance, if it is too acidic it will pull minerals from your bones and from muscle tissue.  Eventually, you can experience a significant depletion of minerals.

 

How to maintain PH balance

 

However, simply drinking alkalizing beverages isn't enough. You actually need to consume a more alkaline diet.

Our modern American diet tends to be highly acidic, especially when it's high in processed foods and animal products. So in order to shift away from high acidity, it's a good idea to include more alkalizing foods in your diet. 

Ideally, most people appear to do best when they consume a diet that is 60-70% alkalizing foods.  This includes:

In addition to making sure you add alkalizing foods to your diet, it can be a good idea to start the day with an alkalizing drink. 

However, it's important to know that just drinking alkaline water isn't going to alkalize your body.  Studies indicate that drinking alkaline water does not increase body pH.

That doesn't mean there aren't any benefits though.  Drinking naturally alkaline water may help decrease the enzyme that can cause acid reflux. Other research seems to indicate that drinking alkaline water may be beneficial for people with conditions such as diabetes, high cholesterol, and/or high blood pressure.

 

What is an alkalizing beverage? 

 

Rather than simply drinking alkaline water, consider having a glass of water with 1-2 tablespoons of lemon juice or raw apple cider vinegar. If you're not used to the tartness of either of these you may have to work up to it by starting with 1 teaspoon in a glass of water and increasing a teaspoon at a time.   

Adding a greens powder to water or a morning smoothie is another way to get an alkalizing beverage into your day.  Another option would be to drink kombucha or water kefir, either plain or adding a healthy slug to water glass.  This can be a great start to the day and one that has the added benefit of probiotics to further support gut health.

 

Vinegar and lemons are acidic so how can they be alkalizing?

 

 It's one of the odd properties of acid-alkaline balance.  Yes, we do consider them to be acidic however their ash, or residue after they have been broken down, is alkaline.  That makes them alkalizing food.  This alkalizing effect is also found with limes and grapefruits however not with oranges.

If you want to test to see whether your specific body state is more alkaline or more acidic you can purchase a First Morning Urine Ph Kit.These strips test either urine or saliva (urine is generally considered to be a better indicator).  If you are interested in changing your diet you could also consider getting a copy of The Joy in Living The Alkaline Way.  Both the pH Test Kit and the book are available online at Better Lab Tests Now. 

Simply enter the word Alkaline into the search bar to get a free copy of the book, order the test kit, plus find more information about alkalizing.

So yes, it's a good idea to start your day with an alkalizing beverage and drink for your health. And then evaluate your diet to add more alkalizing foods.

 

Sources

 

 

"Alkaline Water: Better Than Plain Water?". Mayo Clinic, 2021, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/alkaline-water/faq-20058029. 

Koufman, Jamie A., and Nikki Johnston. "Potential Benefits Of Ph 8.8 Alkaline Drinking Water As An Adjunct In The Treatment Of Reflux Disease". Annals Of Otology, Rhinology & Laryngology, vol 121, no. 7, 2012, pp. 431-434. SAGE Publications, doi:10.1177/000348941212100702.

"Preliminary Observation On Changes Of Blood Pressure, Blood Sugar And Blood Lipids After Using Alkaline Ionized Drinking Water--《Shanghai Journal Of Preventive Medicine》2001年12期 ". En.Cnki.Com.Cn, 2021, http://en.cnki.com.cn/Article_en/CJFDTOTAL-SHYI200112005.htm.

Michelle Liew, B.A. "15 Signs Your Body Has Too High Acidity Levels And How To Fix It". Life Advancer, 2016, https://www.lifeadvancer.com/body-high-acidity-levels/. 

 

 

 

 

Going Walden

by gratitude, health, holidays

I spent the weekend in the woods.  Maybe not really “going walden” but certainly headed in that direction.  It was a holiday of sorts, a get-away from my often hectic and over-scheduled life.  It was amazing, restorative, thought-provoking, and, most importantly, fun.  I disconnected from technology leaving behind my laptop, connectivity tools, news feed, and all social media.  While I did bring my cell phone that was for practicality reasons and I chose not to take or make any calls all weekend.  What did I do?

I laughed more in those 48 hours than I believe I have laughed in the last three months.  We’re not talking polite chuckles or giggling either.  We are talking deep belly laughs, huge guffaws with a group of women all similarly roaring with laughter.  We were the noisiest campsite there and we were not constrained.

I reconnected.  Many of the women on this trip are friends who I adore.  They are fascinating, interesting, vibrant, intelligent, amazing people.  But we are all so busy with the demands of our modern lives that we promise ourselves in passing we will get together for that lunch or tea or whatever.  And yet somehow we don’t manage to find the time.  This weekend we had nothing but time.

I ate very well.  Hats off to Colleen, our organizer and her sous chef, Natalie.  With four gluten-intolerant campers and one vegetarian out of nine women they pulled off a tasty, delicious, satisfying menu for everyone.  They did it without going overboard either.  It was simple, delicious, and unfussy.  While we all know food tastes much better around a campfire, I am a firm believer that it also tastes much better when it comes from whole foods.  Our menu was dinner: taco bar, breakfast: scrambled eggs and fruit, lunch: veggies and dips with fruit and gluten free cookies, dinner: cuban beans and cornbread with gluten free smores (gotta have those), breakfast: leftovers and fruit.  Yes, there were M&M’s and chips and other foods there as well, but the menu was predominately simple, whole foods.

I reconnected with nature.  I had forgotten how restorative this is for the soul.  Yes, I go out in my garden, yes I take my dogs for walks through the woods, yes I look for opportunities to put my feet in the dirt.  But this was in the middle of a gorgeous state park with no distractions, hardly any traffic, and a quietude that just does not exist in my backyard.  There was wildlife all around us (we were fortunate to have Helen with us who is a birder and quite knowledgeable) and we saw deer, turtles, alligators, birds, bunnies, interesting bugs and more.  There was a lot of tree hugging (literally and figuratively) going on; I even had the opportunity for a most delicious, restful nap under a sprawling tree with a light breeze.

I remembered my appreciation for the basics.  Sleeping on a mat on the floor reminded me that I am fortunate enough to have a bed at home (and a quite comfy, large, well decorated one at that).  Having a public restroom available I was appreciative for the running water in the toilets, the sinks and the showers.  I was appreciative for all of the tax dollars and use-contributions that pay to maintain the state park system.  I also appreciated the quiet, the lack of distractions and the ability to slow down, even if just for that moment.

This is part of holistic living.  We need to find that balance; to find those moments in our lives that speak to us.  To be more than a particular aspect of our being — wife, mother, daughter, committee-member, professional, caregiver, insert-your-hat-here.  To let go of some of that, even if just for a short while, and plainly be ourselves.

And how was your weekend?