Category Archives: health

wheat gluten field

Glyphosate And Gluten

by food intolerance, grains, health

Glyphosate myths, facts and a reality check
by Sara Russell, Ph.D., NTP

I'm really glad that more and more people are learning of the dangers of glyphosate. 
Please remember that, no matter how awful glyphosate may be (and that's a whole lot of awful), it doesn't make everything else harmless. In this age of memes and click-bait titles, it’s easy to come to the wrong conclusion through reductive thinking processes. But for those with severe health problems, misconceptions about glyphosate may cause very grave harm.

Myth # 1: “It’s the glyphosate, not the gluten”

One common refrain that has been repeated over the past few years in various permutations is some variation on the theme of “It's not the wheat, it's the glyphosate” or “it's not the gluten, it's the glyphosate” and that because glyphosate is evil, people with celiac disease and other serious medical conditions who avoid gluten for health reasons can safely consume gluten-containing grains as long as they are organic and heirloom.

Myth #2 “Wheat in Italy and France is safe for everyone”

Another common myth is that if you're celiac or otherwise severely gluten-sensitive, eating a croissant or baguette while on vacation in Italy or France is fine because “their gluten is different” and “they don't use glyphosate in Europe…”

Did you know that 40% of the wheat consumed in Italy is imported from North America? And you may be surprised that glyphosate is actually pretty common in European agriculture, including Italian and French, although less widespread than in the US and of course not permitted in organic agriculture. If you digest your food better while on vacation, that's because you're more relaxed. Italy has an incredibly high rate of celiac disease, and while there are a few very sick celiac patients in Italy who still sneak wheat products here and there, most of them are smart enough to stick to their doctor's orders to consume a strictly gluten-free diet. The Italian government considers this such an important issue that each diagnosed celiac in Italy is given vouchers of 100 euro per month that are valid on specific gluten-free foods.

Myth #3: “If it’s bad for me, I’ll know right away”

A lot of celiac disease is “silent” – that means that many celiac people feel no immediate stereotypical gastrointestinal reaction in many cases and a significant number of people with celiac disease struggle with mysterious fatigue, nutritional deficiencies and neurological and/or psychological symptoms for decades before getting a diagnosis. Sometimes parents or even grandparents only get a diagnosis after a child in the family gets diagnosed.

Harmful rhetoric

While it's true that glyphosate is a poison for all of us, a lot of people are sensitive to gluten and/or allergic to gluten-containing foods, and I do think the line of thought that exaggerates the glyphosate piece is putting a lot of truly gluten-sensitive people at risk (including some celiac people who are being advised against all reason to consume gluten-containing organic and heirloom varieties of wheat). 
Yes, glyphosate (or stress, for that matter) can definitely accentuate the effect of gluten on weakened body barriers, but a body that has mounted an autoimmune or allergic response to gluten is a gluten-sensitive body in its own right.

Exceptions?

I think that only those people with a sub-clinical gluten sensitivity (not an allergy and not an autoimmune response to gluten or its components) may fit with the picture of a possible wheat intolerance being correctable by taking care to reduce glyphosate exposure. This doesn’t mean just switching to organic, heirloom wheat. It means avoiding environmental exposure from yard chemicals in your neighborhood. It means not living in an area where glyphosate is sprayed on crops. It means avoiding crops that are sprayed with glyphosate, including – sorry, everyone – wine. It means doing the long, hard, deep work of foundational healing before re-introducing possible trigger foods into your diet.

Toxicities are synergistic, not mutually exclusive

I feel that the line of saying “it's not the gluten, it's the glyphosate!” is a bit like saying, “It's not the mercury, it's the aluminum!” or “It's not the lead poisoning, it's the EMFs” – these are false dichotomies, which acknowledge one danger by denying another. Yet the effects of toxic exposures, allergies, autoimmunity are compounded and synergistic, not mutually exclusive.

 

Sara Russell is a Nutritional Therapy Practitioner who works remotely with clients worldwide, specializing in complex health conditions. Sara’s approach is client-centered, approaching each clients' health goals from a foundationally from a root-cause-oriented, bio-individual perspective. She resides in the Tuscan countryside with her husband and seven-year-old son. You can learn more about Sara’s work and read her blog at Build, Nurture, Restore. 

Six Reasons To Love Adult Coloring Books

by habits, health, ingredients, meditation, personal care, stress, Uncategorized,

When you first think of coloring, you might picture children with bunches of crayons excitedly coloring in books with their favorite cartoon characters. But there’s a growing trend of adults that enjoy coloring. This has brought about the release of more complex coloring sheets and books designed exclusively for adults.

Many adults have discovered that not only is coloring fun, it also has health benefits, too. As a form of self-care (and self-care is one of my "ingredients for a healthy life") coloring books are right up there for a simple, easy way to take a break.  If you’ve been thinking about adding coloring books to your self-care strategy, here are some of the ways this hobby can help support better health:

  1. Stress reliever
  2. Elevates mood
  3. The Un-tech Effect
  4. Improves focus
  5. Anyone can color
  6. Highly portable

 

1. Stress Reliever


According to a study published in the Art Therapy: Journal of the American Art Therapy Association, coloring in mandala or geometric patterns appears to lower stress and anxiety levels.  

When your body is stressed it produces cortisol.  In small doses this hormone can be beneficial, helping you get through a nerve-wracking speech or boosting your energy when you're in the middle of a crisis such as a car accident. Too much cortisol over an extended period of time can lead to health problems. Problems like type 2 diabetes, obesity, high blood pressure, and anxiety.

While coloring doesn’t prevent you from producing cortisol, it’s believed to help lower your cortisol levels. This may be because coloring allows you to get into the creative zone and focus on something enjoyable, rather than worrying about your problems. This, in turn, can help you to relax and release the tension in your body.

One of the conclusions of the Art Therapy study was that “It seems that the complexity and structure of the plaid and mandala designs drew the participants into a meditative-like state that helped reduce their anxiety.”

 

2. Elevates Mood


Besides easing stress, coloring can also improve your mood. This could be due in part to the fact that no one is judging your art. In many ways, coloring is a freeing experience for adults. It may also be because coloring can lead to something called flow. 

Developed by positive psychology cofounder, Mihaly Csikszentmihalyi, flow is the concept of a highly focused mental state. When in a state of flow you are removing outside distractions.  Using coloring as something to create that flow, you let go of stress (as mentioned above) and are focusing the simple act of coloring. This can provide space which allows you to unwind.  Your flow state can then boost creativity, productivity, and positivity.

 

3. The Un-Tech Effect


Let's face it, our lives are immersed in technology. Your phone, your watch, your computer, tablet, and television are all highly technical and always pulling for your attention.  Even our homes are becoming smarter and more high tech. Doorbells, lights, heating systems, refrigerator, and more are requiring us to tap into technology. All of that technology interface can be overwhelming, overstimulating, and somewhat stressful. It feels like you are always surrounded. That's because you are.

Yet with just your imagination, some paper, and a few coloring tools you can set aside some me-time and take a break from all that technology. Your brain will actually function better after a break and you'll feel calmer too.

 

4. Improves Focus


Another advantage of coloring is that it improves your focus. Many people find that coloring while listening to webinars or lectures makes it easier to absorb the information. Some of this may be due to an innate tendency to be a kinesthetic, or hands-on learner. But even those who aren't typically kinesthetic learners may benefit. Many people find that keeping their hands busy, means their mind is less likely to wander.

Because coloring gives you better focus and more clarity, it can also be a good activity to do before you sit down to set goals or develop new strategies. Many highly creative people, such as Albert Einstein and Thomas Edison, found answers to problems they were working on when they took a break and didn't focus on the problem. The creativity required for coloring may help you think of new ways to tackle your goals and get the results you're looking for.

 

5. Anyone Can Color 


Many people suppress their artistic impulses telling themselves that they simply aren't creative. The truth is we are all creative. We all have that spark within us. The beauty of adult coloring books is that when you're coloring it's a no pressure situation. You're not expecting to have your coloring pages hung in a famous museum. You're simply coloring. And you don't even have to color inside the lines if you don't want to. You can make green clouds, pink skies, or anything your imagination can conjure up. It's a totally personal choice of what you color, what colors you choose, and how you put everything together.

 

6. Highly Portable 


Coloring is one of those activities that can be done anywhere. There are even small books or tiny coloring kits that can be tucked into a purse or a backpack to have at the ready. Perfect for long waits at the department of motor vehicles or alone at a coffee shop. Wherever you are and whatever time you have available, coloring can fill in the gaps and give you a healthy break.

If you love to color and are looking for new sources of coloring material be sure to check out my ebook, Mira's Marvelous Mandalas with 55 ready to print beautiful mandala designs to bring you hours of creative fun and mindfulness.

Get the ebook

Favorite Instant Pot Tools

by crockpot, family, Gifts, habits, health, questions, shopping guides, Uncategorized

I was a little late jumping onto the Instant Pot train, but now I really can't remember what I did without it!  It is my absolute favorite tool in the kitchen. Pressure cooking made easy-as-pie (hmmm... I haven't tried making a pie in my pot yet...)  The ease alone would be enough but Instant Pot takes it even further - a slow cooker, rice cooker, steamer, warmer and sauté pot, and that's just the 6-in-1 model.  The 9-in-1 model also makes yogurt, cooks eggs, sterilizes AND makes cake. All this multi-tasking, no hogging my kitchen counter space - it's a keeper. So I've given my Instant Pot it's very own drawer, to store all its handy accessories.  Here are my favorites.

TEMPERED GLASS LID
A clear glass lid is perfect for when slow cooking, sautéing, keeping food warm, or even serving direct from the pot.
Instant Pot Tempered Glass Lid

STAINLESS STEEL INNER COOKING POT
Having a second inner pot makes it really easy to prepare multiple dishes. I find it especially handy when I’m meal-prepping. I can make a main dish, and then quickly pop in a new inner and make quinoa, rice a veggie and such. It’s almost as handy as having two Instant Pots.
Instant Pot Inner Cooking Pot

SEALING RINGS
The Instant Pot lid sealing ring is made of silicone. It’s really durable and will last you a long time. It can, however, hold onto food odor. I wash mine in my dishwasher after each use. I also periodically “steam-clean” it in the pot - toss a couple cut up lemons and a cup of water into the pot and cook on manual high pressure for fifteen minutes. I do have a second ring to use when I make a neutral or sweet dish and I really want to ensure no savory aromas are transferred.
Instant Pot Sealing Rings

STACKABLE INSERT PANS
Stackable insert pans are great when you have more than one dish you can cook at once – steaming, cooking veggies and rice. Or cooking two dozen hard-boiled eggs at a time. These make reheat leftovers in the Instant Pot so easy and fast, a much better choice than using a microwave.
Stackable Stainless-steel Insert Pans

STEAMER BASKET
A steam basket or rack is essential for Instant Pot cooking. I especially like one with moveable sides so it can adjust and accommodate food of all shapes and sizes. I like the extendable removable handle on this XOX model, it’s handy when lifting hot food from the pot.
OXO Good Grips Stainless Steel Steamer with Handle

TRIVET-RACK-STAND
I use a taller trivet in addition to the trivet that comes with the Instant Pot, so I can cook in several layers. I’ll often cook things like sweet potatoes on the lower level and place an entrée in a pan above on the higher level. If you do this, take care that the height of the tallest item is not higher than the pot’s maximum fill line.
Trivet Rack Stand

HOT POT GRIPPER CLIP
Sort of like a hot pad’s much stronger studier weight-lifter cousin. Just clip the grip end onto the hot pot, or pan or basket and lift it from the Instant Pot. My friend Coleen, an Instant Pot veteran, gave me these when I first got my pot. She was absolutely right about how much I’d love them!
Hot Pot Gripper Clip

CHEESECAKE PAN
Perfect for cheesecake, tarts, quiches and more cheesecake. This pan was designed with Instant Pot cooking in mind, it has a handle for lowering into and lifting out of the pot. The only problem I have found with this pan is that it is too easy to make cheesecake. It's very tempting to have cheesecake every week. LOL
Stainless Steel Cheesecake Pan

YOGURT MAKER CUPS
My Instant Pot doesn’t have the Yogurt function (sad face) so this yogurt maker cup set is on my wishlist for now. When it’s time to give my pot an Instant Pot sister, it will be the yogurt-making 10-in-1 model.

COOKBOOKS: Now that I have an instant pot and love the versatility of this device I realized I needed a couple of cookbooks to help me find delicious recipes as well as instructions for standards like chili. Here are the ones I have: The Ultimate Instant Pot Cookbook  and Dinner In An Instant 

If you loved this list, be sure to check out my Favorite Kitchen Tools list. I've done the research so you don't have to!

Affiliate Disclosure: Recommendations I share on my website may contain affiliate links. If you click through my referral link, at no additional cost to you, I may earn a small commission if you make a purchase. I only recommend products and services I use myself and would share with friends and family. Your purchases from these companies through my links helps me continue to bring you free information on my site.

iodine-rich foods include shrimp

Do You Need More Iodine?

by fish, health, nutrients

Iodine is an essential nutrient

In order for your body to keep the thyroid functioning properly while maintaining a healthy metabolism you need iodine. This tiny little gland (located in the neck near the larynx) is part of the endocrine system. It is responsible for producing the hormones that regulate your body's metabolic rate. It also supports digestive function, heart, muscle, and bone health as well as brain development. The catch is that the body doesn't make iodine on its own, which means you have to get it through certain foods. Otherwise, you'll be facing an iodine deficiency, which comes with some undesirable symptoms. So if you want to stay healthy, here's what you should know about the role of iodine in the body–and how to make sure you get enough of this nutrient.

Symptoms of Iodine Deficiency

First, it's important to know if you get enough iodine in your diet. Your doctor will be able to test you for iodine deficiency, but you can also pay attention to some telltale signs that you don't have sufficient iodine in your body. In general, the symptoms all revolve around the thyroid. For example, you might notice goiter, which means your thyroid gland is enlarged.

In addition, if you have an iodine deficiency, you might also have low thyroid levels–or hypothyroidism. The symptoms of this condition include:

  • fatigue
  • dry skin
  • muscle weakness
  • weight gain
  • slower heart rate
  • feeling cold (when others feel the temperature is comfortable or even warm)
  • frequent issues with constipation
  • depression

The symptoms of hypothyroidism in children include slow growth and mental delays. 

Best Food Sources of Iodine

You can prevent the symptoms of low iodine by eating foods rich in this nutrient.The ocean has lots of iodine, which means most seafood has it, too. In particular, you can find iodine in tuna, cod, shrimp, and seaweed. Sea salt, however, is not a rich source of iodine. Because of this, you may be tempted to simply use iodized table salt. Unfortunately, this is sodium chloride which has added iodide, not a naturally occurring, most beneficial form. So while it is recommended that you use sea salt rather than iodized table salt you need to be sure to include iodine rich foods in your diet or add it supplementally. 

Iodine-rich foods include:

  • sea vegetables (kombu, wakame, nori, dulse)
  • fish/seafood (tuna, cod, shrimp)
  • turkey breast
  • navy beans
  • yogurt
  • raw milk
  • eggs
  • potato (with the peel).

It is important to choose the best quality of these items possible in order to support optimal health. Remember to choose organic, pasture-raised, or free-range if possible to avoid added hormones, antibiotics, pesticides, and genetically modified animal feed.

Household Exposures That Block Iodine

Another fact to consider is the role of halogens in the body. Halogens are a group of five chemically similar elements, including chlorine, bromine, astatine, fluorine, and iodine. However, since halogens are so alike chemically, they actually compete with each other in the body, which means they can block your body's ability to absorb the iodine you get from food. For this reason, it's important to make sure you get enough iodine and not too high a dose of the other halogens.

If you live in an area with city water you are being exposed to chlorine and fluorine through your water. These halogens compete with iodine for receptor sites on the thyroid. In order to remove chlorine and fluorine in your cooking, drinking, and bathing water you can add filters to your home* including showerhead and bathtub tap filters.

At Home Iodine Test

Now that you know how important iodine is you may be wondering if you have enough in your system (especially if you're not eating iodine rich foods in your diet). One way to determine what your levels are is to do Iodine Patch Test:

  1. Begin in the morning after showering
  2. Using 2% Tincture of Iodine (easily available at drugstore) paint a 2” x 2” patch on the lower belly or upper thigh
  3. Note the time you painted the patch
  4. Observe the patch over the next 24 hours and record the following
    When the patch begins to lighten: _______ AM / PM
    When the patch disappears completely: ________ AM / PM
    Any description of the patch after 24 hours

The faster the patch disappears the higher your need for iodine is likely to be.

If the patch begins to slightly lighten after 24 hours this is considered a normal result.

If the patch disappears or almost disappears in under 24 hours you would want to increase iodine-rich foods and possibly consider adding supplemental iodine. You are encouraged to talk with a healthcare provider about your iodine levels and how much you need.

Clearly, we all need sufficient levels of iodine in order to stay healthy. Now that you know how to determine if your levels are low, consider eating more iodine-rich foods to make sure you're not missing out on this important nutrient.

 

 

 

*disclosure 

Do You Have Oral Allergy Syndrome?

by environment, food intolerance, health, immune system, seasons,

You wake up in the morning and you brush your teeth then wash your face with your all natural face wash.  You’re in a hurry to get out the door for work but know you need to at least try to eat something, so you grab a ripe peach, or my favorite a crisp apple, to eat on the way to work.  You take a few bites and then it starts, your mouth gets itchy and your tongue starts to burn.  You start to think, “Was there something in my toothpaste?  Maybe I got some of the facewash in my mouth?  I think I would have known that.”

While there are real concerns with the products we use for our oral hygiene, there is another concern that may not have crossed your mind, pollen food syndrome, also known as PFS. 

What is PFS?

PFS is an allergic response marked by severe itching of the skin of the lips and mouth that can come with swelling or tenderness in and around the mouth or lips. 

PFS, also known as oral allergy syndrome, OAS, is distinct from another condition affecting the lips and mouth, burning mouth syndrome, or BMS. 

The difference between the two conditions is the cause of the itching and burning.  In BMS, the symptoms can be caused by a variety of things such as a systemic issue like diabetic nerve damage, nutritional deficiencies, hormonal changes, psychological disorders or from other causes like chemotherapy, neurodegenerative diseases like Parkinson’s, simple mouth infections like cold sores, or a candida infection.

When the condition is BMS the issue can sometimes be resolved by removal of the causative factor, such as changing to a different brand of toothpaste if the is caused by a specific chemical in it, such as sodium lauryl sulfate. In the case of systemic causes, dietary changes and treating any nutritional deficiencies can help to solve the overarching issue. In PFS the cause is from an antibody cross-reaction with proteins in the problem food. 

For our immune system to work properly, a protein on a bacteria needs to be recognized by our immune system.  Once recognized, our immune system can then identify and go to work attacking the problem organism.  The issue in PFS, like all allergies, comes when your body starts to recognize proteins as problematic when it shouldn’t.

Fortunately, unlike other food allergies, PFS is rarely life-threatening, though this fact won’t comfort someone who suffers from PFS.  A diagnosis of PFS is typically done on a case by case basis and those with PFS often have a history of hay fever with skin tests to the pollens or foods in question.

Due to the need to rule out other causative factors, people typically don’t get diagnosed until they have a medical history documenting issue. This explains why children are often undiagnosed. Some doctors will look at total or specific IgE antibodies to try and confirm an immune response and to rule out other factors.

How is PFS different?

While the itching, pain, and discomfort from PFS may seem like BMS, there are important differences.  One of these differences is that those who suffer from PFS often have an allergy to something else such as a classic food allergy, or an allergy to pollen. 

Another factor is that in people with PFS, the trigger foods typically come when raw food is consumed, and sufferers don’t have the same reaction when the food is cooked.  If you reacted to a raw apple or peach, you typically don’t get the same reaction to a cooked fruit dessert such as an apple or peach pie. This is because the proteins that cause the reaction in the food are not heat tolerant.  When these foods are cooked, the proteins will start to break down and thus won’t result in an immune response because our body is no longer able to recognize these proteins it thinks are harmful. 

PFS is often seen in people who have cross-reactions to birch, grass, or ragweed pollens.  People who are sensitized to birch pollen often cross-react with apple, pears, carrots, or celery and those sensitized with grass pollen will often cross-react with celery and carrots. There is concern that pesticides applied to plants may increase the expression of cross-reactive proteins in plants.  This means that eating clean foods and minimizing the chemicals in our environment can go a long way in terms of prevention PFS prevention.   

The Cross Reactors

Tree Pollen (typically birch and alder)

Fruits: Apple, apricot, cherry, fig, kiwi, lychee, nectarine, pear, plum, peach, prune, persimmon, strawberry

Vegetables: Beans, carrot, celery, green pepper, potato, parsnip, peas

Nuts: Almond, hazelnut, walnut

Spices: Anise, basil, dill, caraway, chicory, coriander, cumin, fennel, marjoram, oregano, parsley, paprika, pepper, tarragon, thyme

Other foods: Lentils, peanut, soybean, sunflower seeds

Grass

Fruits: Date, fig, kiwi, melons, orange, tomato, watermelon

Vegetables: Peas, potato

Other foods: Peanut

Mugwort (More common in Europe and Asia)

Fruits: Apple, melons, orange, peach, tomato, watermelon

Vegetables: Carrot, celery, green pepper, onion, parsnip

Other foods: Chamomile, sunflower seeds

Ragweed (pollinates in autumn)

Fruits: Banana, melons (e.g. cantaloupe, honeydew), watermelons

Vegetables: Cucumbers, zuchhini

At a glance

What to do if you have PFS?

If you suspect you have, or have been diagnosed with, PFS one of the first things you may be told is that there is no treatment available and to simply avoid the food that is causing the reaction. 

As mentioned above, cooked foods don’t result in the same reaction most of the time. When the food is from a fruit like an apple, you can also remove the skin as a way to weaken or remove the reaction.  The reason removing the skin works for some foods is because the skin often contains more protein than the rest of the food. 

When you remove the skin, you also take the problem causing proteins with it.  This should be done with caution though because fruits and vegetables can contain different amounts of the problematic protein depending on the conditions the food was grown in or how ripe it is. This means that removing the skin of one type of apple might not work while it may for another. 

It’s been estimated that 47-70% of people who suffer from allergic rhinitis also have PFS.  So if you have seasonal allergies it may be worth finding out if you have minor PFS symptoms that have gone unnoticed.

[expand title="Sources"] 

Allergic Living. (2010). Oral Allergy: Plants, Foods That Cross-React.  Retrieved from: https://allergicliving.com/2010/08/30/the-cross-reactors/

Coculescu, E. C., Ţovaru, Ş., & Coculescu, B. I. (2014). Epidemiological and etiological aspects of burning mouth syndrome. Journal of Medicine & Life, 7(3), 305-309Hofmann, A., & Burks, A. W. (2008). Pollen food syndrome: update on the allergens. Current Allergy and Asthma Reports, 8(5), 413-417.

Ludman, S., et al. (2016). Pollen food syndrome amongst children with seasonal allergic rhinitis attending allergy clinic. Pediatric Allergy & Immunology, 27(2), 134-140. doi:10.1111/pai.12504

Ivković-Jureković, I. (2015). Oral allergy syndrome in children. International Dental Journal, 65(3), 164-168. doi:10.1111/idj.12164

Portnoy, J. (2015). IgE in clinical allergy and allergy diagnosis. World Allergy Organization. Retrieved from: http://www.worldallergy.org/professional/allergic_diseases_center/ige/

Rivinius, C. (2009). Burning mouth syndrome: Identification, diagnosis, and treatment. Journal of The American Academy of Nurse Practitioners, 21(8), 423-429. doi:10.1111/j.1745-7599.2009.00424.x

Seto, C. (2010) OAS- When raw food is forbidden.  Allergic Living. Retrieved from: https://allergicliving.com/2010/07/02/oral-allergy-syndrome-a-life-without-fruit/

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Favorite Kitchen Tools

by family, Gifts, habits, health, questions, shopping guides, Uncategorized

Good kitchen tools can help make cooking easy, delicious and fun. I've put together a list of a few of my favorites, the ones I find myself reaching for over and over again. Some are new discoveries and some are my dependable old friends.

 

CHEF'S KNIFE
Everyone needs a good chef’s knife. With an 8” blade and perfectly balanced, this is my favorite and I use it all the time. When I was displaced by Hurricane Harvey for a few months the one thing I missed the most was my knife.
Wüsthof Classic 8-Inch Chef's Knife

FLEX EDGE BEATER
I love my mixer and all of the attachments that come with it. Especially this scraper mixer blade This is an amazing mixer because it makes short work of beating, mixing, and blending. I even use it to mix my meatloaf.
KitchenAid Flex Edge Beater

IMMERSION BLENDER
This is the handiest dandiest tool in my kitchen. Perfect for making mayonnaise, blending soups and sauces, making applesauce, I also use it for making a bulletproof style boosted tea.
All-Clad Stainless Steel Immersion Blender

CUISINART
My mother bought me one years ago and I remember thinking “What the heck am I going to do with it?” Now I don’t know how I’d live without it. I use it to chop everything, including making chopped salads in the summer.
Cuisinart 14-Cup Food Processor

JULIENNE BLADE
Perfect for making julienned vegetables and especially for ‘zoodling’ zucchini, butternut squash. I’ve even used it to julienne apples for a shredded apple dessert.
OXO Good Grips Julienne Peeler

ECO-FRIENDLY FOOD STORAGE
I'm a big supporter of the movement to reduce plastic, especially one-time use plastic. I do my best to use eco-friendly products. In my kitchen, I’ve moved away from plastic wrap to Bee's Wrap for food storage. Made of organic cotton, naturally antibacterial sustainably harvested beeswax, and organic jojoba oil that help keep food fresh. Each cloth is washable, reusable and compostable. Even their product packaging is sustainable, made from 100% recycled paper and biodegradable cellulose.
Bee's Wrap 3-Piece Sustainable Reusable Food Storage

VITAMIX
I Iove my Vitamix. It was an investment for sure, but there's good reason that foodies, home chefs and restaurant kitchens around the world are loyal to Vitamix. Mine gets used almost every day. Sure, it’s perfect for making smoothies, but it’s also great for blending NiceCream (“ice cream” made from frozen banana), homemade almond milk, coconut whipped cream, soup, and more.
Vitamix 7500

INSTANT POT
I’ve had my Instant Pot for less than a year now, and I really can't remember what I did without it! It is my absolute favorite tool in the kitchen. Pressure cooking made easy-as-pie (hmmm… pie. I haven't tried making a pie in my pot yet…)  The ease alone would be enough but Instant Pot takes it even further – a slow cooker, rice cooker, steamer, warmer and sauté pot, and that's just the 6-in-1 model.  The 7-in-1  also makes yogurt, and the 9-in-1  cooks eggs, sterilizes, makes yogurt AND cake. All this multi-tasking, no hogging my kitchen counter space – it's a keeper. So I've given my Instant Pot it's very own drawer, to store all its handy accessories.  I have so many favorites I've made a favorites list for Instant Pot Tools too. You can read that list here.
Instant Pot

LE CREUSET PAN
I adore my Le Creuset pan. It’s cast iron and enameled. From eggs for breakfast to sautéing veggies for dinner, this pan practically lives on my stovetop because we use it so much.
Le Creuset Signature Iron Handle Skillet, 9-Inch

MANDOLIN SLICER
Fabulous for slicing things at any time of year it’s great for salads, frying, canning, and makes quick work of different cuts for a wide variety of foods
Mueller Austria V-Pro 5 Blade Adjustable Mandolin

SHAMELESS PLUG
If you’re giving gifts for the kitchen this holiday season why not share a copy of my book The Pantry Principle: how to read the label and understand what’s really in your food? This is a fabulous resource to help you learn more about your food, so you can make healthy choices. Available in Kindle or paperback, it’s an essential guide for anyone who eats, in other words, it's an essential guide for everyone.

 

 

 

 

 

Affiliate Disclosure: Recommendations I share on my website may contain affiliate links. If you click through my referral link, at no additional cost to you, I may earn a small commission if you make a purchase. I only recommend products and services I use myself and would share with friends and family. Your purchases from these companies through my links helps me continue to bring you free information on my site.

 

 

Terrific Health Benefits Of Turmeric

by health, herbs and spices, Uncategorized

Officially known as Curcuma longa, turmeric is an herb that has been used for thousands of years. You can use this incredibly tasty spice with a variety of foods and it even provides several important health benefits.

What Is Turmeric?

Native to India and related to the ginger plant, turmeric is the primary spice used in the Indian dish known as curry. Often available at ethnic grocery stores, sometimes at larger traditional grocery stores, it's best to use turmeric when it's fresh since the essential oils are more powerful. Fresh turmeric, however, doesn't last long and must either be consumed quickly, frozen, or made into powder form.

Health benefits of turmeric

Turmeric provides several incredible health benefits and may play a part in preventing many diseases. The bioactive compounds, called curcuminoids, are largely responsible for the health benefits of turmeric:

  • natural anti-inflammatory properties
  • highly antioxidant
  • improves brain function
  • may lower the risk of cardiovascular disease
  • may potentially help prevent certain cancers
  • when applied in paste form may help promote the healing of wounds and bruises

Tasty ways to use turmeric

Most often we think of turmeric as it is used in curries, but there are many ways to enjoy it. Incorporating healthy ingredients into scrambled eggs or a tasty frittata is easy when you add turmeric. It works well with nearly all types of veggies, particularly cauliflower. Rice, stews, soups, desserts, and tea are all delicious when turmeric is added to the recipe. Turmeric is even used in juices and different types of smoothies.

Turmeric is an incredible herb that can be used fresh or in powder form. It offers a rich, distinct flavor to dozens of dishes and may be instrumental in preventing many serious health conditions. Keeping fresh or powdered turmeric in the kitchen is a great way to add rich flavor to foods you enjoy while providing many potential health benefits.

 

Mushroom Curry
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Ingredients
  1. 1 cup coconut milk
  2. 2 roma tomatoes, diced (keep liquid)
  3. 1/2 tsp turmeric powder
  4. 1 1/2 tsp coriander powder
  5. 1 tsp grated fresh ginger
  6. 1/2 tsp fresh ground black pepper
  7. 4 coves garlic, minced
  8. 1 medium onion, diced
  9. 2-4 tbsp coconut oil
  10. 2 large portobello mushrooms, diced bite size
  11. 2 zucchini, diced bite size
  12. 2 yellow squash, diced bite size
  13. 2 cups snap peas diced
  14. 1 bell pepper, diced
  15. 1 eggplant diced
  16. 1 tsp sea salt
  17. 2 tbsp cashews, divided
  18. 2 tbsp cilantro, minced
Instructions
  1. Mix together cumin, coriander, turmeric, and black pepper and set aside
  2. Place eggplant into a bowl and sprinkle with salt to sweat
  3. Set aside to sit for one hour, rinse before using
  4. Add 2 tbsp coconut oil to pan
  5. Add onion and saute until starting to soften
  6. Add garlic and ginger and cook 2 minute
  7. Add spices and stir well for 1 minute
  8. Add tomatoes and liquid
  9. Add mushrooms and stir well, cook 1-2 minutes, add more coconut oil if needed
  10. Add vegetables and cook 2-3 minutes
  11. Add coconut milk, bring to a boil, reduce heat, cover and simmer 15 minutes or so until vegetables are tender
  12. Add sea salt
  13. Serve over basmati rice
  14. Garnish with cilantro and cashews
  15. Top with quick mango pickle if desired
Adapted from Curry In A Hurry
Adapted from Curry In A Hurry
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 

 

Quick Mango Pickle
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Ingredients
  1. 3 ripe but firm mangos, peeled, seeded, and diced
  2. 1/2 tsp turmeric powder
  3. 1/2 tsp paprika
  4. 1 clove garlic, minced
  5. 1/2 tsp sea salt
  6. 2 tbsp coconut oil
  7. 1/2 tsp mustard seeds
  8. 1/2 tsp urad dal
  9. pinch chili powder
  10. 1 tbsp apple cider vinegar
Instructions
  1. heat oil
  2. add mustard seed and urad dal and cook 1 minute
  3. add garlic and cook 1minute
  4. add turmeric, paprika, and chili powder, stir well
  5. reduce heat
  6. add mango and vinegar, cover and simmer on low 20 minutes or until soft and well combined
Notes
  1. keeps well in the fridge for 2-3 weeks
Adapted from India Today
Adapted from India Today
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 

 
Sources:

Grover, A.K. and Samson, S.E. Benefits of antioxidant supplements for knee osteoarthritis: rationale and reality. Nutr J. 2016; 15: 1.nPublished online 2016 Jan 5. 

McClees, Heather. One Green Planet. How to heal cuts and wounds with turmeric. 2017 Feb 8.

Nagpal, M and Sood, S. Anti-inflammatory and Anti-oxidant Properties of Curcuma longa (Turmeric) Versus Zingiber officinale(Ginger) Rhizomes in Rat Adjuvant-Induced Arthritis. J Nat Sci Biol Med. 2013 Jan-Jun; 4(1): 3–7.

Ramirez-Tortosa, M.C., et al. Oral administration of a turmeric extract inhibits LDL oxidation and has hypocholesterolemic effects in rabbits with experimental atherosclerosis. Atherosclerosis. Volume 147, Issue 2, December 1999, Pages 371-378.

Shanmugam, M.K., et al. The Multifaceted Role of Curcumin in Cancer Prevention and Treatment. Molecules 2015, 20(2), 2728-2769.

 

 

 


What Is Leaky Gut?

by food intolerance, health, immune system

You may never see the term “leaky gut” on a hospital chart.  That's not because it isn't real or acknowledged by the functional medicine community. Leaky Gut Syndrome, sometimes referred to as Intestinal Permeability, is a term used to describe a set of symptoms that have an undiagnosed cause. It can be challenging to get your doctor on board when you have the symptoms. This is due to the fact that there are no specific diagnostic criteria for leaky gut. Plus identifying the cause is not always easy. That can leave you struggling to find answers, much less a solution. The good news is that there are ways to combat leaky gut syndrome.

Symptoms of Leaky Gut Syndrome

Leaky gut syndrome can have a lot of symptoms, though all of them are a result of the digestive organs. The most common symptoms include:

  • Gas
  • Bloating
  • Cramps
  • Aches and pains
  • Food sensitivities

The first four symptoms often point toward a food sensitivity that may be triggering the other symptoms. Many doctors fail to find the reason why. Why do you have these symptoms after eating gluten, large amounts of fat, red meat, or whatever your triggering food or ingredient happens to be? Research hasn't caught up to the symptoms, but many doctors acknowledge that there must be some underlying cause for food sensitivities. Until mainstream medical care catches up, you can still mitigate your symptoms by avoiding foods that trigger a negative response.

Identify Your Food Sensitivities

If you want to say goodbye to the worst of your leaky gut symptoms, you need to know what is causing the reaction. One common starting point is to implement an Elimination Diet. Eliminations diets usually remove the seven most common food allergens–corn, eggs, soy, wheat/gluten, nuts, fish, and dairy. You'll also avoid added sugars and processed foods where possible. You want to follow this dietary plan for approximately 6-8 weeks.  One issue with an elimination diet, however, is that you might not find everything. As you start adding foods back in on a weekly basis, you could be missing delayed reactions or attributing them to the wrong foods. An elimination diet also does not easily identify additives or environmental exposures that can be contributing to the issue.

A simpler way to identify food sensitivities is to use testing such as a Delayed Allergy Test (LRA) by Elisa ACT. Through blood draw and analysis, the LRA test identifies all three of the different reactions to food sensitivities on as many as 505 distinct items. It includes foods, food additives, toxic metals, molds, and environmental chemicals. That means that even if you don't notice a reaction, the test will. That's really good news when you have delayed reactions that can be easily overlooked or attributed to a different cause.

Control Your Symptoms Through Diet

Once you know which foods trigger your sensitivities, you can just avoid them, right? Unfortunately, it's not really that easy. Simply knocking food items off of your grocery list can leave you with an increased risk of developing new sensitivities. This is because you often wind up substituting something you're sensitive to for a new food and then eating large amounts of that food.  A common example is people who choose a gluten-free diet and then start to consume large amounts of corn or rice starch.  They then find out six months down the road, when they retest, that they have now developed a sensitivity to corn or rice.

Rotation diets can help you handle this issue. Following a four-day plan, you eat foods on a strictly controlled schedule. By limiting exposure to proteins so you only consume them once every four days, you reduce the likelihood of developing new sensitivities or intolerances. This is one of the biggest benefits to the rotation diet. The last thing you want is to develop an endless cycle of additional allergies.

Additionally adding in functional foods, where allowable, such as bone broth and lacto-ferments can help support good gut health. Lacto-ferments can include kombucha, kefir, and lacto-fermented vegetables such as kimchi.  Increasing collagen peptides in the diet is also supportive as this is very healing for the gut.

Get On Board With Treatment

There is no cure for leaky gut syndrome, primarily because there is no single cause. Those with celiac, Crohn's, IBS, or several other autoimmune disorders can have many of the same symptoms. Your gut is the heart of your immune system. When it isn't working properly, you are more vulnerable to disease and other illnesses. A leaky gut can leave you feeling generally worn down, and causes can range from poor stress management to diagnosable diseases. When you can't find the cause, you should still work toward mitigating your symptoms. Run the tests and come up with a nutrition plan and rotation diet that works for you.

Our suggestion is to run an LRA test and come up with a nutrition plan and rotation diet that works for you. It's important to remember that the more compliant you are with your new nutrition plan, the more effective these changes are going to be when it comes to improving your gut health. Strict elimination, combined with good nutrition and gut support, can often be very helpful in reducing or removing the uncomfortable symptoms that lead you to test in the first place.

 

Coconut oil on wooden spoon

Why I’m Still Eating Coconut Oil

by fats and oil, health

Update: A new article claiming that coconut oil is “pure poison” has hit the newsfeed. And the media is going into a frenzy, it is bad for you, is it good for you? This whole ping-pong effect has consumers feeling overwhelmed, confused, and worried about their health.  I'm going to once again state my position.  Coconut oil is not a harmful fat.  There are too many studies out there showing the benefits of consuming medium chain triglyceride fatty acids (see the reference section below). 

An article in USA Today on coconut oil has created a flurry of concern when it comes to what to eat. A supposedly new report from the American Heart Association (AHA) shows that coconut oil isn't good for you, was never good for you, and you should stop eating it immediately. This has gotten picked up by several different media sources (because they love soundbytes — little news headlines that generate interest but don't provide in-depth information).  The AHA recommendation states, “Because coconut oil increases LDL cholesterol, a cause of CVD [cardiovascular disease], and has no known offsetting favorable effects, we advise against the use of coconut oil.”

Given the increased number of people who are consuming coconut oil this has caused a lot of confusion. It also generated a lot of people reaching out to me wanting to know what to do. I spent a lot of time during the first two days after this article came out answering emails and responding to social media posts.  Here is my rebuttal of the article(s).  Let's start with the short answer: Coconut oil is healthy for you, I will continue to eat it, and I continue to suggest it as a healthy fat. Now, as they say, for the rest of the story.

Switching fats

I find it somewhat odd that this “news” comes out in the same timeframe as another article reporting on an advisory from the American Heart Association, Why you should switch from butter to margarine: Simple change could be as good as statins for your heart. Margarine is a trans-fat, it's hydrogenated or partially hydrogenated to make it solid at room temperature. Trans-fats are harmful for cardiovascular health and were removed from the FDA's Generally Recognized As Safe list back in 2013. With regard to consumption of trans-fats the AHA clearly states, “The American Heart Association recommends cutting back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.” So I find it very curious that they appear to be once again encouraging margarine consumption while dissing a source of healthy fat.

What is coconut oil? 

Before we pick apart the headlines let's start by identifying what coconut oil is. It's made from the white, fleshy part of the coconut, sometimes referred to as the meat. The best quality is made from fresh coconut (as opposed to dried) which is expeller pressed. Cold pressed (instead of heat pressed) is even better because it retains more of the nutrients. Coconut oil contains caprylic acid, capric acid, and lauric acid. These medium chain fatty acids provide a number of benefits including:

  • antibiotic, antimicrobial and antifungal
  • highly effective against candida
  • highly digestible and supportive for ulcers and ulcerative colitis
  • not easily stored as fat
  • supportive for brain health
  • beneficial for skin issues such as dandruff, dermatitis, eczema, and psoriasis (taken internally and externally)
  • prevents bone loss 
  • helpful for weight loss
  • beneficial for cardiovascular health

Due to its saturated nature, coconut oil changes from liquid to solid depending on ambient temperature. There is a form of coconut oil on the market referred to as MCT, short for Medium Chain Triglycerides, which is liquid all the time. This does not have the same profile as ‘regular' coconut oil. MCT oil is more concentrated and has different proportions for the different medium chain fatty acids.

The science

Here's why these scare-tactic articles about coconut oil fall short for me. They are not based on new studies. In fact, all the new data coming out shows the health benefits of coconut oil. If you read the recent negative articles carefully you can see that the advisory they quote is based on a review of previous data. They've decided, however, to rename it and call it an American Heart Association Presidential Advisory. It doesn't matter what they call it, it's still not new information. Not only is this old information, it's information that has been debunked. Here's the cliff notes version of what you need to know:

  1. Saturated fat – Dr. Ancel Keys is the man at the center of the whole heart disease/saturated fat issue. He essentially cherry-picked the data to fit his theory that consumption of saturated fats increased cardiovascular disease. (In case you didn't know, cherry picking your data is a bad thing for a researcher.) However, his legacy lives on with scary articles about how bad saturated fat is for us. This continues despite newer studies showing that saturated fat is not as harmful as we have been led to believe.
  2. Hydrogenation – Many of the studies that were done examining the effect of saturated fats on cholesterol levels used hydrogenated coconut oil. That is, they added hydrogen to make it always solid, in effect turning coconut oil into a trans-fat. The cold-pressed, extra virgin, organic coconut oil that you should be buying and consuming has no trans-fats. These studies do not apply and yet they are repeatedly trotted out and cited as a reason to avoid consuming coconut oil
  3. Cholesterol – The articles claim that coconut oil increases cholesterol, especially LDL. However, we can't focus just on one factor, LDL, as a risk for cardiovascular disease. In fact, studies have found cholesterol ratios and HDL levels improved by consuming coconut oil. What's more important is the size of your lipoprotein particles. Lots of small dense particles are more harmful than a number of fewer, larger particles. To get to the true value of heart health you need to look deeper than just LDL. You need to consider the ratio of HDL to LDL, your triglycerides, and your LPP (lipoprotein particle) values.
  4. Inflammatory – Coconut oil is not an inflammatory food. In fact, it has been found to be the opposite. While some saturated fats are inflammatory, coconut oil does not fall into this category. Side note: According to the National Cancer Institute the largest source of saturated fat in the American diet is cheese and pizza. 
  5. Fats – Fats are healthy, and a wonderful source of energy. That's so important I'm going to say it again. Fats are healthy! We need fat. Your brain is made up of 70% fat, your vital organs are surrounded by a protective layer of fat, your hormones are made from fat, and without fat you cannot absorb and utilize the fat-soluble vitamins A, D, E, and K. It's also important to note that fat slows down how fast your body breaks down and absorbs sugar. 
  6. Heart disease – Low fat was NEVER the answer to heart disease. In fact, we now know that the opposite is true. The more we shifted to low fat the more heart disease increased. Leading to more people on statin drugs with diabetes and obesity. Replacing fat with chemicals and carbohydrates is exactly the wrong answer to being healthy. And the available studies continue to support this fact.

About health and coconut oil 

Can you eat too much coconut oil? Yes, you can. Even good-for-you foods can be unhealthy when consumed to excess.  How much is too much? Unfortunately, the answer is “that depends.”  On what?  On you and your bio-individual body. Issues may include whether or not you have food sensitivity issues to coconut or if you have health issues that impair your ability to break down fat, any fat, including the healthy ones.  These and more may contribute to health issues. 

Coconut oil is not the villain that it's being portrayed to be.  And I'm not the only one who feels this way.  Consider this quote by Dr. Mark Hyman,“First, there is not a single study showing that coconut oil causes heart disease. Not one. Second, the whole case against coconut oil is founded on a hypothesis that has been proven wrong”.  

The fats that you want to avoid are the refined vegetable oils such as corn, canola, or soybean oils. Leaving aside the fact that these are genetically modified, they are also highly refined in a process that uses bleach, deodorizers, de-waxing chemicals, and solvents. Not something you want to eat for health.

So yes, you can, eat coconut oil. I will continue to eat coconut oil as part of a healthy diet. It's important to note, however, that when eating coconut oil you want to choose cold-pressed, expeller-pressed, organic, extra virgin for optimal benefit. Coconut oil can be used for cooking or baking, it's great in smoothies (melt it first for proper blending), and it gives a wonderful boost when you add a little to a cup of tea or coffee.  

Remember that eating well to be well includes a balanced, varied, whole food/real food nutritional plan. General guidelines suggest that 30% of your daily diet should come from healthy fats. These include avocados, butter and ghee, coconut oil, olive oil, and nuts and seeds (preferably raw and soaked). In general, it appears that most folks can reasonably consume between 1-4 tablespoons of coconut oil per day.  

 

References:

Arunima, S., and Rajamohan, T. Effect of virgin coconut oil enriched diet on the antioxidant status and paraoxonase 1 activity in ameliorating the oxidative stress in rats — a comparative study. Food Funct. 2013 Sep;4(9):1402-9. doi: 10.1039/c3fo60085h.

Cardoso, D.A., et al. A coconut extra virgin oil-rich diet increases HDL cholesterol and decreases waist circumference and body mass in coronary artery disease patients. Nutr Hosp. 2015;32(5):2144-2152 ISSN 0212-1611 • CODEN NUHOEQ S.V.R. 318. https://www.researchgate.net/profile/Glorimar_Rosa/publication/283576816_A_coconut_extra_virgin_oil_rich_diet_increases_HDL_cholesterol_and_decreases_waist_circumference_and_body_mass_in_coronary_artery_disease_patients/links/56434e3408aef646e6c69a5b.pdf

Deol P., et al. Soybean oil is more obesogenic and diabetogenic than coconut oil and fructose in Mouse: Potential Role for the Liver. PLoS One. 2015 Jul 22;10(7):e0132672. doi: 10.1371/journal.pone.0132672. eCollection 2015.

DiNicolantonio JJ. The cardiometabolic consequences of replacing saturated fats with carbohydrates or Ω-6 polyunsaturated fats: Do the dietary guidelines have it wrong? Open Heart 2014;1:e000032. doi: 10.1136/openhrt-2013-000032. http://openheart.bmj.com/content/1/1/e000032.full

Eyres, L, et al. Coconut oil consumption and cardiovascular risk factors in humans. Nutr Rev (2016) 74 (4): 267-280. DOI: https://doi.org/10.1093/nutrit/nuw002. Published: 05 March 2016. https://academic.oup.com/nutritionreviews/article/74/4/267/1807413/Coconut-oil-consumption-and-cardiovascular-risk

Gavin, James E. Optimizing Diagnosis and management in mild-to-moderate Alzheimer's Disease. Neurodegener Dis Manag. 2012 Jun; 2(3): 291–304. doi:  10.2217/nmt.12.21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3437664/

Hayatullina Z. et al., Virgin coconut oil supplementation prevents bone loss in osteoporosis rat model. Evid Based Complement Alternat Med. 2012;2012:237236. Epub 2012 Sep 16. https://www.ncbi.nlm.nih.gov/pubmed/23024690

Lei, T., et al. Medium-Chain Fatty Acids Attenuate Agonist-Stimulated Lipolysis, Mimicking the Effects of Starvation. Obesity. Volume 12, Issue 4 April 2004. Pages 599–611. http://onlinelibrary.wiley.com/doi/10.1038/oby.2004.69/full

Selverajah, M., et al. Anti-ulcerogenic activity of virgin coconut oil contribute to the stomach health of humankind. TANG Vol.6 No.2, 2016.5, 12-18 (7 pages) http://www.dbpia.co.kr/Journal/ArticleDetail/NODE06688140

Siri-Tarino, PW, et al. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. March 2010 vol. 91 no. 3 535-546. doi: 10.3945/ ajcn.2009.27725. http://ajcn.nutrition.org/content/91/3/535

Vysakh, A. et al. Polyphenolics isolated from virgin coconut oil inhibits adjuvant induced arthritis in rats through antioxidanta and anti-inflammatory action. Int Immunopharmacol. 2014 May;20(1):124-30. doi: 10.1016/j.intimp.2014.02.026. Epub 2014 Mar 6.

 

Reduce The Juice

by health, sweeteners, water

Do your little ones drink juice often? If so, you might want to reconsider.

Especially if there's added sugar, flavors and dyes. But even if it's 100% real fruit juice.

While juice may come from fruit, most commercial brands are processed under extreme conditions and striped of all nutritional benefits. Including vitamin C because it is extremely sensitive to heat and light. Thus, unless it's freshly squeezed, the vitamin C is most likely partially or even fully degraded by the time it hits your lips.

Essentially, all you're left with is liquid sugar. And a lot of it!

The American Heart Association recommends young children consume between 12 to 16 grams of added sugar per day. Which equates to 3 to 4 teaspoons.

Do you know how much sugar one juice box contains?

It varies by brand, but generally they contain between 10 and 20 grams of sugar (2.5 to 5 teaspoons). That means just one juice box could put your child over the recommended limit of added sugar.

Now think about how much juice your child drinks a day.

Maybe 2 to 3 cups per day? If so, this adds 5 to 10 teaspoons of sugar daily from juice alone.

Potential Risks of Too Much Juice

According to the United States Department of Agriculture, sugar sweetened beverages (i.e., fruit juice, soda, sport drinks) account for 36% of the added sugar Americans consume.

Experimental studies show sugar sweetened beverages (SSBs) lead to weight gain because they contribute a significant amount of calories. And people don't eat less to compensate because SSBs aren't satiating or provide lasting energy.

There's no fiber, fat or protein present to slow the progression from liquid sugar to blood sugar. Which can lead to inflammation, insulin resistance and increase the risk of type 2 diabetes and heart disease.

High fructose consumption (a naturally occurring sugar in fruit) has also been shown to burden the liver and increase belly fat.

Thus, now is a great time to break your family's juice habit (or never start one).

Healthier Ways to Hydrate Your Family

 

The best source of daily hydration will always be water. And filtered tap water is ideal.

But if transitioning to plain water overnight is a hard sell, you can start by mixing juice with water. And gradually start adding more water.

To keep things interesting, here are a few other delicious options:

  • Fruit infused water: They're easy and fun to make. My family's favorite combinations are strawberry lemon and watermelon mint. Simply add fruit and herbs to water and let sit in the fridge for at least 4 hours.
  • Herbal tea: my son loves peppermint and ginger
  • Sparkling water
  • Coconut water

When purchasing teas, flavored sparkling water and coconut water, don't forget to check the ingredients for added sugar or other negative ingredients.

To stay hydrated on the road and avoid the temptation to just buy a juice, bring your own containers with healthy beverage choices with you. Skip the plastic bottles in order to avoid issues with BPA (to learn more watch my interview with Lara Adler, The Environmental Toxins Nerd). Glass or stainless steel containers are your best bet. My personal favorite is Glasstic, a shatterproof plastic cylinder around a glass center cylinder. Easy to take apart and wash in the dishwasher, the company claims these are the last water bottle you'll ever need. I bought three over a year ago and they're still going strong. Get 10% off with this link.

To Sum It Up...

Parents ask me all the time how to create a healthier lifestyle for their family. Cutting out juice is the perfect place to start. It's a simple change. But one that will significantly reduce the amount of sugar your little ones consume as well as foster healthier habits for years to come.

[expand title="Sources"] 

"Abundance of fructose not good for the liver, heart." Harvard Health Publications (web log), September 2011. Accessed January 2017.
http://www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart.

Hu, Frank B., and Vasanti S. Malik. "Sugar-sweetened beverages and risk of obesity and type 2 diabetes: Epidemiologic evidence." Physiology & Behavior 100, no. 1 (2010): 47-54. doi:10.1016/j.physbeh.2010.01.036.

Johnston, Carol S., and D.l Bowling. "Stability of Ascorbic Acid in Commercially Available Orange Juices." Journal of the American Dietetic Association 102, no. 4 (2002): 525-29. doi:10.1016/s0002-8223(02)90119-7.

Malik, Vasanti S., and Frank B. Hu. "Sweeteners and Risk of Obesity and Type 2 Diabetes: The Role of Sugar-Sweetened Beverages." Current Diabetes Reports 12, no. 2 (2012): 195-203. doi:10.1007/s11892-012-0259-6.

"Sugar-Sweetened Beverages and Weight Gain in 2- to 5-Year-Old Children." Pediatrics 132, no. 3 (2013). doi:10.1542/peds.2013-0570d.

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