HC's "Top 10" -- Coconut Oil

There are so many reasons to incorporate coconut oil into a healthy eating plan. Coconut oil is one that can safely be used when cooking because of its tolerance to high heat, unlike most oils which change structure and become unhealthy after reaching higher temperatures.1 The healthiest coconut oils are those that are cold-pressed and virgin or extra virgin.1

Coconut oil is high in fat, but most of it is of a healthy kind referred to as medium-chain triglycerides (MCT's) and does not raise cholesterol.1 One of these MCT's is lauric acid which has been shown to provide antiviral, antibacterial, and antimicrobial support.1

Some health conditions caused by bacteria that are killed by the MCT's in coconut oil include strep throat, food poisoning, urinary tract infections, meningitis, gonorrhea, Chlamydia, Helicobacter pylori, candida, and others.1 Coconut oil strengthens the immune system and, according to Johnny Bowden, author of The 150 Healthiest Foods on Earth, including coconut oil into an infant’s diet increases the absorption of amino acids, calcium, and magnesium.1  Interestingly, osteoporosis is rarely found in populations of people who regularly consume (unsweetened) coconut and coconut oil.1

Coconut oil is a solid oil with a melting temperature of 76 degrees.2  Therefore, it is in liquid form when inside the body.  Coconut oil can be used in place of margarine, butter, or any other oil in cooking and in baking.3 Coconut oil is a very safe and healthy food to incorporate into the diet, as long as it is high quality, organic, cold-pressed, and virgin.1 I eat it right off the spoon! 

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Coconutoil.com. (2010). Retrieved from http://www.coconutoil.com/ on November 29, 2010.
3Tropicaltraditions.com. (2010). Frequently asked questions.  Retrieved from http://www.tropicaltraditions.com/faq.htm#1 on November 29, 2010.

HC's "Top 10" -- Cinnamon

Cinnamon is every bit as healthy as it is delicious. It contains many compounds that help the body to function better, such as anthocyanins, which contribute to capillary health; phytochemicals that fight off problematic intestinal bacteria like candida; compounds that may reduce the incidence of ulcers; and compounds that reduce inflammation which may help with joint, muscle, and menstrual pain.1 Cinnamon, as a carminative, also helps with digestion and can relieve gas and stomach pain.1

Probably one of the best known health benefits of cinnamon, and the one that has the USDA’s attention, is its ability to stabilize and lower blood sugar.1 The phytochemicals, chalcone polymers, are responsible for raising the cells’ ability to metabolize glucose by twenty times by imitating the body’s insulin behavior.1 In one study, cinnamon also helped to lower cholesterol in people with type II diabetes and there is promising evidence pointing to cinnamon’s potential ability to lower blood pressure.1

According to a research scientist at the USDA, the most effective way for type II diabetics to lower blood sugar with cinnamon is to put 3 tablespoons of ground cinnamon and approximately 3/4 tsp of baking soda in a 32-ounce jar; fill the jar with boiling water; let it cool; strain, keeping only the the liquid; and put it in the refrigerator for later consumption.1 She suggests drinking about 9-ounces of the tea four times per day, dropping down to one or two cups a day after one to three weeks.1 People with type I diabetes are advised to drink one or two cups per day in the beginning and then increase each week by one cup.1 Anyone following these methods should keep an eye on their glucose levels.1

Cinnamon can be incorporated into the diet it many ways.  It can be used as a topping for oatmeal, as well as  baked acorn and butternut squashes.  It can be sprinkled on whole grain toast or berries.  It can be added to coffee, herbal tea, or apple cider.  Get creative and enjoy this wonderful warming and healthful spice!

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.

HC's "Top 10" -- Oatmeal

Eating oatmeal provides a number of health benefits. It is a great source of fiber, containing both soluble and insoluble fiber.1 We keep hearing about fiber and how good it is for us, but why is it so good?  Fiber can help to prevent constipation, hemorrhoids and diverticulosis and may help to lower total cholesterol and bad cholesterol.2 Fiber may help to reduce the incidence of colon cancer and appendicitis.3 Furthermore, fiber can help lower blood sugar and therefore help better manage diabetes.2


Both soluble and insoluble fiber are not digested and are, therefore, not absorbed into the bloodstream.2 Rather than being used for energy, the fiber in foods is excreted from our bodies bringing waste substances with it.2 Soluble fiber forms a gel when mixed with liquid and slows digestion, while insoluble fiber does not.2 Insoluble fiber passes through our intestines largely intact increasing bulk and easing food passage.2 In these ways, fiber keeps our digestive systems healthy.

The soluble fiber in oatmeal is beta-glucan, a substance that has been shown to reduce heart disease and strengthen the immune system.1 Oatmeal is high in protein and contains important minerals such as phosphorous, manganese, selenium, potassium, and iron.1


As stated earlier, oatmeal may be a good choice for those suffering with diabetes, as it appears not to cause any spikes in blood sugar and may have more of an equalizing effect.1 However, people suffering from kidney stones, gout, or other uric acid types of conditions may want to avoid oatmeal because it contains purines, which have a negative effect on uric acid in the body.1 In addition, oats contain gluten, so those with gluten sensitivity may need to eliminate oatmeal from their diets.1

According to Johnny Bowden, author of The 150 Healthiest Foods on Earth, the best oats to eat are groats, steel-cut oats, and old-fashioned rolled oats because these less processed varieties have more fiber and do not cause the problems that many of the higher glycemic, more processed versions do.1The higher fiber varieties have a glycemic index of about 55.3 (Foods with a glycemic rating of 55 or below do not overtrigger insulin).3

As the weather turns cooler, eating hot oatmeal for breakfast (or for any other meal) may be a great choice. Interestingly, however, Bowden points out that oats do not need to be cooked and can be an added ingredient to healthy cold cereal mixes.1 Either way, oatmeal is delicious and can be topped with shredded (unsweetened) coconut, cinnamon, slivered almonds, raisins, and anything else you like!

1 Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2 Tsang, G. (November 2005). HealthCastle.com. Fiber 101: soluble vs. insoluble fiber. Retrieve on October 3, 2010, from http://www.healthcastle.com/fiber-solubleinsoluble.shtml.
3 Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkely: Celestial Arts.

"Top 10" -- Almonds/Almond Butter

Almonds are crunchy, delicious, and have many health benefits. According to several studies, people who eat the most nuts are less likely to be overweight.1  In fact, because protein and fat are filling, eating almonds in limited quantities may actually help people to lose weight.1 The fat in almonds is primarily heart healthy monosaturated fat, so not to worry.1

Almonds are a component of the Mediterranean diet, an eating plan that has been proven to reduce heart disease.1  Even diabetics can eat almonds because they contain very few carbohydrates.1  Almonds are a good source of protein and fiber and they contain calcium, phosphorous, magnesium, and vitamin E.1  In fact, just a 1/4 cup of almonds contains approximately 25% of the daily value of magnesium at 99 mg and about 257 mg of potassium.2  Both of these minerals are critical to healthy blood pressure.

The FDA made an official health announcement in 2003 which says, “Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, like almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”1  Johnny Bowden, author of The 150 Healthiest Foods on Earth, believes that the FDA language is too guarded and he claims there is an abundance of evidence that proves heart disease risk is reduced by eating almonds.1

Eating almonds reduces surges in blood sugar after meals which may help to prevent diabetes.2  In one study, the glycemic indexes of healthy participants who included almonds or almond butter with their high glycemic meals were reduced by more than 40 points, and the more almonds eaten the more the glycemic response was reduced.2  For example, spreading almond butter on morning toast may curb sharp rises in blood sugar.

Bowden suggests that blending several tablespoons of almonds with some water produces healthy almond milk.1  Almond milk is great in smoothies!  Eating almond butter is another way to incorporate these healthy nuts into the diet. Bowden recommends spreading it on celery sticks or sliced apples for easy snacks.1

Almonds are at their freshest and in season during mid-summer, though packaged almonds are available year round.2  Almonds can be found almost anyplace that food is sold.  Interestingly, California's 6,000 almond growers supply 100% of our domestic supply and export almonds to more than 90 nations, with Germany and Japan being the largest export consumers.3

1Bowden, J. 2007. The 150 healthiest foods on earth: the surprising unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2World's Healthiest Foods.  Almonds. 2010. Retrieved from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20 on September 5, 2010.
3Waterfood Nut Company. 2010. Retrieved from http://www.waterfordnut.com/facts.html on September 6, 2010.

"Top 10" -- Eggs

All of the news about egg recalls lately may be scaring you away from eating eggs.  However, eggs can be a very healthy food provided they come from organic, free range chickens that are fed a healthy diet high in omega-3 fatty acids.1  In fact, eggs obtained from organically-fed, cage free chickens are virtually free of salmonella.1 Most eggs in grocery stores come from chickens who live their entire lives in cramped, dirty spaces, never having seen the light of day, and who are fed antibiotics and growth hormones.1  These environments are breeding grounds for disease.

Eggs are an excellent source of protein and they provide all essential amino acids, as well as vitamins, minerals, and other nutrients that help the heart, eyes, cells, and brain to function properly.1  One of these important nutrients is choline a precursor to the brain neurotransmitter, acetylcholine, which is essential for memory and thought processing.1  The Physician’s Desk Reference claims that without acetylcholine the brain may be more prone to diseases such as Alzheimer’s and dementia.1  Choline is also a key part of phosphatidylcholine, a lipid which helps to prevent cholesterol and fat from getting deposited in the liver.1

Eating eggs has other benefits. Eggs contain selenium, a mineral believed to aid in cancer prevention, and lutein and zeaxanthin, two antioxidants believed to protect the eyes.1  According to one study, eggs may even protect against breast cancer.1 The study showed that women who ate six eggs per week versus two eggs per week were 44 percent less likely to develop breast cancer.1  In addition, according to the Harvard Medical School Guide to Healthy Eating, it has never been proven that people who eat more eggs have more heart attacks than those who eat fewer.1  Elson Haas, M.D., provides a little more insight into the cholesterol connection.  He says that research shows that eating eggs "when not associated with a high-fat diet does not appreciably raise the serum cholesterol."2  So, what you eat with your eggs has quite a bit to do with how your cholesterol may be affected.

Johnny Bowden, author of The 150 Healthiest Foods on Earth, suggests that the healthiest ways of cooking eggs are poaching and boiling.1  Dr. Haas warns against eating fried eggs because of the fats typically used to fry them.2

Here are a couple of things that you can look for on egg cartons to make sure you are buying healthy eggs:

- Certified Humane seal
- USDA Organic seal
- Omega-3 statement or language that indicates a vegetarian diet or a diet high in flaxseed
- No antibiotics

1Bowden, J. (2007). The 150 healthiest foods on earth: the suprising unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.

"Top 10" -- Spinach

There is a lot more to spinach than what meets the eye, though it certainly is good for the eyes.  Spinach contains lutein, a carotenoid that protects the eyes against vision loss and disease.1 Interestingly, lutein requires fat in order for the body to assimilate it, so some nutritionists recommend eating spinach with hard boiled eggs or a little olive oil.1

Spinach contains many other nutrients, as well, including high amounts of vitamin K, which is critical for bone health, because it helps the other minerals and substances get into the bones, one of which is osteocalcin.1 Other nutrients in spinach include vitamin A, vitamin C, calcium, folic acid, quercitin, manganese, magnesium, and iron.1

The flavonoids in spinach have been shown to reduce the incidence of some types of cancer, such as stomach cancer, breast cancer, and prostate cancer.1  In addition, the antioxidants in spinach have been linked to lower cholesterol and healthy blood vessels.1

The vitamins in spinach have been shown to be good for the brain by reducing inflammation which may protect the brain from mental decline.1 Spinach is high in the blood pressure lowering mineral, magnesium.1 Spinach is also high in iron.  A one cup serving contains almost 2 mg.2 The iron in spinach may be especially important for women in child bearing years, many of whom may be iron deficient.1

Spinach has lots of calcium, but it also contains oxalate which may bind with calcium, tending to decrease its absorption in the body.3 Thus, the body may actually only assimilate a very small amount of the calcium in spinach as compared to other sources of calcium like broccoli.3

Best of all, spinach is extremely low in calories, contains no fat or cholesterol, and tastes great!  According to one study, it doesn't require eating a lot of spinach to reap its protective benefits.1

Fresh spinach once it has been cooked, or canned spinach once it has been opened, should be eaten within a day and not stored.2  Lightly cooked spinach or steamed spinach is loaded with nutrients.2 To benefit from the folate in spinach, it is better to steam it than to boil it.3

Like apples, spinach is on the Environmental Working Group’s list of foods containing high amounts of pesticides so eating organic is recommended.1

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
3Wikipedia. July 31, 2010. Spinach. Retrieved from http://en.wikipedia.org/wiki/Spinach on August 6, 2010.

"Top 10" -- Avocados

Avocados are considered an uncommon fruit that grows on trees, have inner seeds, and contain high amounts of oil.1  Avocados are a higher calorie food, each containing approximately 300 calories and consisting of about 12 grams of carbohydrates, 30 grams of fat, and 4 to 5 grams of protein.1  Don't let the calories and fat scare you, though.

Eating avocados is a great way to incorporate healthy monounsaturated fat into the diet.2 Regularly eating avocados has been shown to reduce cholesterol, including LDL and triglycerides.2 Eating foods rich in monounsaturated fat has also been tied to a decreased risk of diabetes and cancer.2 Avocados contain a few grams of saturated fat, but because they are from a whole, natural food, they are not considered harmful like other fats found in many processed foods and animal products.2

Beta-sitosterol, another compound found in avocados has demonstrated cholesterol lowering effects and seems to greatly protect the prostate.2 In addition, this superfood has nearly zero impact on blood sugar.2

Avocados are rich in other crucial nutrients such as potassium, folate, vitamin A, and beta-carotene.2 They also contain lutein, which is an antioxidant that provides excellent protection for the eyes and skin.2 Further, one avocado can provide up to one half day’s worth of fiber.2

Interestingly, there is a difference between California and Florida avocados -- both are good, but California avocados have approximately 20 percent less calories than Florida avocados, 13 percent less fat, and 60 percent fewer carbohydrates.2 California avocados have also been shown to contain more lutein and zeaxanthin, important antioxidants.2 On the flip side, Florida avocados have approximately 20 percent more potassium, as well as some additional calcium and phosphorous.2 Those those that are watching fat and calorie intake may want to eat the California variety.2

1Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet & nutritional medicine. Berkeley: Celestial Art.
2Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.

"Top 10" -- Blueberries

Blueberries are plentiful at this time of year making them particularly easy to incorporate into the diet. They are less expensive in the summer months, as well, and "locally grown" blueberries can often be found in grocery stores. Many orchards and farms also offer blueberry picking for those interested in the adventure of gathering their own food. Fresh blueberries are in season in the United States from May through October, but frozen blueberries grown in other countries are available here throughout the year.2

Blueberries aren't just delicious -- they have been shown to curtail memory loss and other types of brain deterioration.1 This is primarily because of compounds called anthocyanins that provide antioxidant and anti-inflammatory effects helping to reduce the chance of getting Alzheimer's disease, Parkinson's disease, heart disease, and arthritis.1 These compounds may also help to maintain eye health.1

Blueberries have a very high Oxygen Radical Absorbance Capacity (ORAC) rating, which means they have a significant capability to combat free radicals.1 "Blueberries, raspberries, and blackberries top the list when it comes to free-radical scavenging antioxidants."3 Research has even shown that wild blueberries demonstrate some remarkable cancer fighting abilities.1

Blueberries also contains a substance called pterostilbene, which is more effective than resveratol in reducing cholesterol, limiting artery plaque, and reducing blood fat.1

Blueberries are easily accessible at any time of year and can be eaten fresh or frozen to obtain their health benefits.1 My favorite ways to eat them are in smoothies, on oatmeal or cereal, and by the handful as an easy snack.

Unfortunately, blueberries are on the Environmental Working Group's "Dirty Dozen" list of foods most heavily contaminated with pesticides, so buying organic is recommended. For more information, please visit http://www.foodnews.org/ or http://www.ewg.org/.

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2WHFoods.com. July 16, 2010. Blueberries. Retrieved from http://www.whfoods.com/genpage.php?tnames=foodspice&dbid=8
3Tweed, V. and Vukovic, L. Spring 2010. Amazing Wellness. Supercharge.

"Top 10" -- Apples

Apples come in a variety of colors, textures, and flavors, making their appeal vast. Yet many people may not know how healthy this common fruit is. The consumption of apples has actually been shown to decrease the chances of getting diabetes, cancer, asthma, and even heart disease.1

Apples contain important phytochemicals, minerals, and fiber all contributing to their healthful status. Phytochemicals, including flavonoids, are compounds that provide antioxidant power.1 One of the primary phytochemicals in apples is quercitin, which has been shown to reduce prostate cancer cell development.1 Studies have shown that the phytochemical compounds in apples, many of which are in the skin, have been shown to substantially reduce liver cancer cell growth, colon cancer cell growth, and lung cancer risk.1

Apples are an important source of minerals, particularly boron, which is critical for healthy bones.1 Boron has even been shown to be an important limiting factor for arthritis symptoms and is important for maintaining energy.1 Eating apples can even help to keep the teeth clean.2

Apples are rich in soluble fiber, namely pectin, which can help to reduce LDL cholesterol as well as to stabilize blood sugar.1 However, people with blood sugar issues or diabetes may need to consult their doctor about eating apples because they contain a natural sugar called fructose.1

Buying organic apples is recommended because of the potential for pesticide contamination, according to the Environmental Working Group, which put apples on its list of 12 foods most contaminated with pesticides.1 In addition, avoiding apple juice is advised unless it is homemade, as many commercial juices are little more than sugar and water.1

Apples are filling and make a great snack at only 100 calories each!2

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Haas, E. (2006), Staying healthy with nutrition: the complete guide to diet & nutritional medicine. Berkeley: Celestial Arts.

Health Coach's Top 10 Healthy Foods

This next blog series will focus on my personal "Top 10" foods list that I culled from The 150 Healthiest Foods on Earth, written by Johnny Bowden.1 There are so many healthy foods from which to choose making it difficult to narrow the list to only 10. However, I finally settled on a list that consists of readily available foods that are commonly eaten, even by those who are not paticularly health conscious. After all, a list is only good insofar as it is incorporated into the diet. In addition, many of the foods I chose are complementary to one another, provide a balance of essential nutrients, and include options for reducing toxicity potential. The foods on my "Top 10" list are:

Apples

Blueberries

Avocados

Spinach

Eggs

Almonds/almond butter

Oatmeal

Cinnamon

Coconut oil

Water

I did not include meat or fish on the list, primarily because people already consume vast amounts of meat and most fish is contaminated with mercury or other toxins. I concentrated on foods that can be incorporated into a daily eating plan regardless of budget and ones that can be paired with one another. For instance, blueberries, cinnamon, and almonds can be toppings for oatmeal; eggs, almonds, and avocados can be used as toppings for spinach salads; and almond butter slathered on apples can make a great snack. In addition, I included coconunt oil on my list in the hope that I may educate people about the benefits of using healthy oils when cooking. Finally, I included water on the list because it is critical to every body function and because most people simply do not drink enough of it.

Over the coming weeks I will go into detail about the health benefits of each of the "Top 10" foods. But you don't have to wait until then to begin enjoying these healthful delights.

1 Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beveryly, MA: Fair Winds Press.

A look at enzymes

"Food is composed not only of protein, carbohydrates, fats, fibers, vitamins, and minerals, but also enzymes."1 What are enzymes and why are they important?

According to Dr. Howard Loomis, author of Enzymes: The Key to Health, life is not able to exist without enzymes and all living things contain enzymes.1 He goes on to explain that "enzymatic activity is responsible for every biochemical reaction that occurs in living matter."1 Why does that matter to me? Because I am living matter! That means that my body can only function properly if I have the right amount of enzymes working in me.

Dr. Loomis and others believe that enzyme deficiency may underlie many degenerative diseases. How do we become enzyme deficient? Enzymes are nutrients and must come from the foods we eat.1 However, not all foods contains enzymes at the point when we eat them. Cooked and processed foods have had their enzymes destroyed.

Food manufacturers understand that enzymes are responsible for ripening and eventually spoiling fresh food, and thus, "enzymes must be removed from our food supply in order for food products to achieve extended shelf life."1 This is achieved by heating and processing foods. What is important to understand is that these are the very same enzymes that help our bodies to assimilate and digest food and its associated nutrients. Most canned, bottled, and processed foods do not contain the enzymes necessary for good health.

How can we make sure we are getting enough enzymes? By eating raw foods! Raw fruits, vegetables, and other foods are teeming with enzymes. The same enzymes critical to every body function. The same enzymes required for healthy digestion. The same enzymes that vitamins and minerals need to perform their essential functions.

Can I cook my vegetables? Of course you can, but you may not be getting the health benefits from your veggies that you once thought. Consider this: enzymes are destroyed at 118 degrees fahrenheit.1 So, cooking them actually strips them of their most vital functions.

We may actually be enzyme deficient if we haven't been eating lots of raw foods our whole lives. Digestive discomfort of any kind may be pointing to enzyme deficiency. In other words, we may not have enough digestive enzymes to properly digest our foods and to assimilate nutrients, paving the way for disease. Many natural health experts recommend that we consume more raw foods and that we take a good plant-based digestive enzyme before every meal.

1Loomis, H. 2007. Enzymes: the key to health. 21st Century: Madison, WI.

Nutrition 101 - Drink (clean) water

There is a lot of debate about the best type of water to drink, whether it is plain tap water, bottled water, or filtered water. There is also debate about how much water is best to drink....six glasses, eight glasses, a gallon. There is no debate, however, about the need to drink water. We need it to live.

Our bodies are made up of 83% water!1 Water is the primary ingredient in our muscles and our brains.1 In fact, water is required for every process that takes place in our bodies.1 Sounds pretty important. Here are a number of things that water helps to do in the body, according to Johnny Bowden, author of The 150 Healthiest Foods on Earth:

- removes fat and toxins from the body
- increases energy
- improves physical and mental functioning
- aids in digestion
- facilitates absorption of vitamins and other nutrients
- helps to reduce muscle cramping
- protects us from coronary heart disease1

A Loma Linda University study cited in Bowden's book found that, "high daily intakes of water (five or more glasses) were associated with significantly lower risk for fatal coronary heart disease events, even after adjusting for smoking, hypertension, and body mass index."1

Other benefits of water include that it has zero calories, increases metabolism, regulates appetite, reduces daytime fatigue, and moisturizes the skin.2

So how much of this healthy substance should we drink? As much as you want to. The key is to stay hydrated throughout the day, so whether that means six glasses, eight glasses, or a gallon can only be determined by you, your activity level, and how you feel. What feels like the right amount for you? Decide what is right for you and go for it.

We know water is important, but what kind is best? Tap water is often cited as being the best option because it must meet certain safety standards and because it is the least expensive. On the other hand, bottled water is touted as being superior for a variety of reasons. Still, home water filters are often recommend.

The best recommendation I have heard about the subject is to do your own research. Whether you choose to drink tap water or bottled water, learn what is in your water. Are there chemicals and other toxins in the water? How is the water that you are drinking "purified" or cleaned? You can go to the Centers for Disease Control website (cdc.gov) and do a search on "water" to learn about "safe" tap water, "acceptable" levels of toxins, facts about "purified" bottled water, and guidelines for choosing water filters. Knowledge may be your best friend when it comes to choosing which waters to drink. My own research led me to use a carbon faucet filter for some things like cooking and purified bottled water for drinking.

1Bowden, J. 2007. The 150 Healthiest Foods on Earth. Fair Winds: Beverly, MA.
2Drink More Water. A Few More Healthy Water Facts. May, 19, 2010. "The Montgomery Gazette."

Nutrition 101 - Avoid processed foods, preservatives, and additives

Have you ever noticed the lengthy list of ingredients on packaged foods? You may not even recognize many of these ingredients or know how to pronounce them. One of my nutrition class assignments was to compare several foods relative to their processing and how the preparation of each distinguished one from the other in terms of nutritional analysis, health benefits and disadvantages, and overall taste experience. I compared and contrasted three homemade recipes using whole foods with corresponding packaged versions of the same foods.

What I found was that the overall quality of ingredients used in the processed foods was not very good. They were non-organic, very starchy, and included additives, preservatives, and colorings. On the other hand, the whole foods recipes had quality ingredients, rich in nutrients, enzymes, and amino acids, and did not include preservatives, additives, and flavorings. Further, because the ingredients used in the homemade recipes were organic, they contained no hidden pesticides, herbicides, or fungicides.1

One of the recipes I chose to compare was a vegetable soup that I often make which contains about 12 organic ingredients. The processed version of the vegetable soup contained considerably more ingredients, primarily consisting of starchy vegetables, as well as additives and preservatives such as high fructose corn syrup, modifed food starch, monosodium glutamate, yeast extract, flavoring, vitamins, and a high amount of sodium.2 I found similar results in the other two foods that I compared.

Careful shoppers may be able to find some processed foods that are relatively nutritious and contain few additives and preservatives. However, many packaged and processed foods are often lower in nutrition than their whole foods counterparts and may contain some harmful ingredients. Reading food labels may be our best defense against some questionable ingredients. According the Louise Light, author of What to Eat, we should especially be on the lookout for the following additives:

- Some food colorings have been associated with allergies, hyperactivity, and asthma.

- Nitrates, which are found in packaged lunch meats, hot dogs, and bacon, become carcinogenic when consumed.

- Sulfur dioxide may be associated with asthma and allergies.

- Monosodium glutamate (MSG) may significantly increase the amount of insulin the pancreas produces.

- Other factors such as synthetic flavors, food waxes, plastic packaging, and genetically modified foods have been associated with various health problems.3

Processed foods are not comparable to homemade whole foods in terms of nutrition and health benefits. Whole foods are lower in calories and fat, higher in fiber, lower in sodium, and sugar, and do not contain starches, preservatives, additives, or pesticides.

1 Haas, E.M., & Levin, B. (2006). Staying healthy with nutrition: The complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
2 Campbell Soup Co. Vegetarian Vegetable Soup.
3 Light, L. (2006). What to eat: The ten things you really need to know to eat well and be healthy! New York: McGraw-Hill.

Nutrition 101 - Avoid eating too much salt

"Avoid too much salt," the experts say. We hear this all the time, but how much is too much? In the United States, the average person's consumption of sodium per day is between 3,000 and 4,000 milligrams, well above the ideal.1 According to Louise Light's book, What to Eat, the recommended sodium intake for young people is less than 2,300 milligrams, while the daily sodium intake for middle aged and older people should be no more than 1,500 milligrams.2

If you're thinking you don't need to worry because you hardly use any salt, you might be interested to learn than 77% of our sodium intake comes from packaged and restaurant foods.3 Only 6% of our daily sodium comes from the salt shaker.3 A few examples of restaurant foods high in sodium include the Outback Steakhouse Bloomin' Onion with sauce at 5,510 milligrams, Olive Garden's Chicken Parmigiana and spaghetti at 3,380 milligrams, and P.F. Chang's Kung Pao Chicken and rice at 2,820 milligrams.1

You may have heard that high sodium intake can cause or exacerbate high blood pressure in some people. That is true, but it may also raise the risk of heart attacks, strokes, asthma, kidney stones, osteoporosis, and stomach cancer.3 Some people are not as sensitive to salt as others, but experts recommend we should assume we are sensitive to it.1

How do we cut back on our sodium intake or reduce the effects of the salt we do consume? Reading labels of the packaged foods we buy can help a lot.2 Also, eating more fresh foods, prepared at home, can go a long way to reducing our sodium intake.3 Fruits, vegetables, whole grains, and some low-fat dairy products contain very little sodium and provide calcium and potassium which seem to ease the negative effects of sodium on blood pressure.3 Some additional tips from Consumer Reports on Health include:

- Cutting back on canned meat, soups, cold cuts, frozen dinners and pizza.
- Buy products will less than 140 mg of sodium per serving.
- Rinse canned tuna and beans.
- Don't salt cooking water.
- Use herbs and spices in place of sodium.
- Limit the use of high-sodium condiments like soy and barbecue sauce.3

For a delicious salt-free seasoning blend, try Bragg Organic Sprinkle, which contains 24 herbs and spices. You can find this product at http://www.bragg.com/ or in stores such as Whole Foods.

1Liebman, B. April 2010. Shaving salt, saving lives. Nutrition action newsletter. Center for Science in the Pubic Interest.

2Light, L. 2006. What to eat: the ten things you really need to know to eat well and be healthy! McGraw-Hill: New York.

3Consumer Reports on Health. April 2010. Salt: How low should you go? Consumer Reports.

Nutrition 101 - Eat foods that naturally contain calcium

Think dairy is the only way to get calcium? Think again. A study that was reported in the September 2005 issue of the American Journal of Clinical Nutrition found that boys who eat the largest number of fruits and vegetables have the strongest bones.1 "Those who consumed 10 servings of fruits and vegetables daily wound up with significantly more calcium in their bones than those who ate less, despite eating the right amounts of dairy foods."1

One of the most important factors for preserving calcium in the bones is ensuring the body is balanced in terms of its pH, a measure used to determine the acid-alkaline balance. When the body becomes acidic (from eating lots of processed foods, sugar, soft drinks, white flour, white rice, beef, milk, and others) it begins to pull calcium out of the bones, a process which reduces the acidity.2 Therefore, a diet rich in alkaline foods, like fruits and vegetables, is important for maintaining bone mass. Fruits and vegetables also contain many important bone-nourishing minerals.2 The effect of eating alkaline food sources is that the body's pH shifts toward neutral or alkaline, allowing the bones to retain their calcium stores.2 One recommendation for maintaining this favorable balance is to "fill half of your plate with vegetables, one-quarter with fish or other lean proten, and the remaining one-quarter with a small amount of starch, such as brown rice."2

Some of the best food sources of calcium are: kale, mustard greens, turnip greens, broccoli, almonds, canned fish (sardines and salmon), and in limited amounts, dairy such as swiss cheese, yogurt, and milk.1,3

Many people now take calcium supplements to ensure strong bones. However, some of these products contain calcium in the form of mineral salts (a.k.a. rocks) which do not assimilate in the body very well. Therefore, food-based calcium supplements that contain other bone building nutritients like Vitamin D, Vitamin K, magnesium, strontium, phosphorous, and manganese might be worth considering. Two companies that carry food-based supplements can be found at http://www.foodform.com/ and http://www.realfoodnutrients.com/.

1 Light, L. 2006. What to eat: the ten things you really need to know to eat well and be healthy! McGraw-Hill: New York.
2 Stengler, M. Spring 2010. Better bone health. Vitamin Shoppe Amazing Wellness.
3 Haas, E. 2006. Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Celestial Arts: Berkeley.

Nutrition 101 - Eat wild-caught fish and free-range, organic meat and eggs

When choosing to eat fish or land-based animals and their by-products, it is a good idea to be mindful of where and how they were raised. Certain types of fish and many conventionally raised animals may contain toxins primarily because of what they eat. For instance, polychlorinated biphenyle chemicals (PCB's) that are used for making dyes and paints, as well as many other products, still linger in the environment and are found in the tissues of fish and land animals despite having been banned in the 1970's.1

In addition, the high mercury content in fish may be problematic.1 Wild fish generally contain fewer heavy metals and pesticides than farm raised fish, and are not as likely to be genetically modified.2 On the other hand, most farm raised salmon are fed diced fish that have consumed PCB's from the environment.1 Cold water fish like wild-caught salmon have more omega-3 fat than farm-raised Atlantic salmon.3

The Environmental Defense Fund lists the following fish as having the most favorable impact on our health and the least harmful impact on the environment:

Salmon
Mahi-mahi
Tilapia
Striped bass
Halibut
Herring
Catfish
Arctic char
Abalone2

Being selective about meats and other animals products may be beneficial, as well. Eating land animals that have been raised humanely and have been organically or grass fed may be important to our long term health. The animal's health and well-being is directly connected to the health of the meat, the eggs, and other by-products they generate. The health of these foods directly impacts our own health.1 It is also important to remember to eat lean meats, as toxins are stored in the fatty parts of the animals.2 Further, organic meats will contain far fewer toxins than meats from conventionally raised animals.

1Rubin, J. 2005. The great physician's rx for health & wellness. Thomas Nelson: Nashville.
2Light, L. 2006. What to eat: the ten things you really need to know to eat well and be healthy! McGraw-Hill: New York.
3Colbert, D. 2007. The seven pillars of health. Strang: Lake Mary, Florida.

Nutrition 101 - Avoid refined sugars and flours

Perhaps this is not the right time to cover this subject so soon after Passover and Easter when many of us still have parts of our chocolate bunnies and other goodies to eat...or maybe it is the perfect time.

Dr. William Coda Martin posed the following question in 1957: "When is a food a food and when is it a poison?"1 He defined poison in medical terms as "any substance applied to the body, ingested or developed within the body, which causes or may cause disease."1 Dr. Martin considered refined sugar a poison because it is stripped of its "life forces, vitamins, and minerals."1 Refined flours are included in this definition because they act in the body just like refined sugars, and provide little to no energy or nutrition.

Following is a summary of what happens when we consistently eat these refined products:

Refined sugars and flours produce an acidic condition in the body, and an increasing number of minerals are required from the depths of the body in order to regain an acid/alkaline balance. Also, as a way to preserve the health of the blood by reducing acidity, calcium and other minerals are leached from the bones and teeth resulting in rotting and deteriorating. Continuous consumption of these foods eventually affects every organ in the body. First, they are stored in the liver in the form of glucose (glycogen), but the liver's ability is restricted, so when the liver has had enough, the extra glycogen is returned to the blood in the form of fatty acids. The fatty acids are transported to every part of the body and stored in the ones that get the least amount of activity, namely the stomach, the thighs, the behind, and the breasts.1

Disease is the next step and may manifest as: type 2 diabetes, metabolic syndrome (syndrome X), inflammatory conditions, high blood pressure, hyperinsulinemia, hypoglycemia, high cholesterol, and Candida (yeast overgrowth), and many others.2

Replacing refined foods with whole, unprocessed foods may help us to avoid many health problems and provide us with a lot more energy and much needed nutrition. And, since refined sugars and flours trigger fat-making hormones2, it is recommended that you cut out all refined sugars if you want to lose weight.3 Just in time for bathing suit season!

1Global Healing Center. 2010. Refined sugar - the sweetest poison of all: why sugar is toxic to the body. Retrieved from http://www.globalhealingcenter.com/
2Light, L. 2006. What to eat: the ten things you really need to know to eat well and be healthy. McGraw-Hill: New York
3Tierra, M. 1998. The way of herbs. Pocket Books: New York.

Nutrition 101 - Eat healthy fats

We have all heard that there are good fats and bad fats, but what does this mean, what are they, and how do I choose the best ones? There are three types of fats: polyunsaturated, saturated, and monounsaturated.

Polyunsaturated fats contain healthy omega 3 and omega 6 essential fatty acids which are critical for healthy cellular function, for brain function and development, for protecting the nervous system, for assimilating vitamins, for skin and vascular health, and for proper immune system function.6,7 . These beneficial fats may be found in soy foods, in peanuts, in fatty fish, in some margarines, in sunflower oil, and in corn oil.

"Foods high in omega-3-fatty acids include salmon, halibut, sardines, albacore, trout, herring, walnut, flaxseed oil, and canola oil. Other foods that contain omega-3-fatty acids include shrimp, clams, light chunk tuna, catfish, cod, and spinach."9

Some polyunsaturated fats, however, are highly processed, and become trans fats.1 Trans fats, also known as partially hydrogenated oils, are produced by adding hydrogen to liquid oils to make them more solid and have been linked to heart disease and cancer.1 Trans fats are commonly found in French fries, doughnuts, packaged cookies, and store bought baked goods.2 Trans fats have been found to increase the risk for a heart attack or other cardiovascular problems by as much as 23 percent just by increasing intake by just two percent.2

Saturated fats found in fatty meats, butter, whole milk, cheese, ice cream palm kernel oil, peanut oil, and lard have been found to elevate triglycerides and cholesterol.3 They also have been linked to increasing the risk of heart attack and stroke.3 Most experts agree that it is best to avoid or limit saturated fats in the diet.

Monounsaturated fats are beneficial to include in your diet and can be found in nuts, seeds, flax, and avocados.4 Many people are afraid of eating fat, but Dr. Andrew Weil, when describing his anti-inflammatory diet, says that 30% of the daily calories should come from healthy fats.5 Monounsaturated fats also contain essential fatty acids. Monounsaturated fats include olive oil, sesame oil, almond oil, and flax oil.4,6,7 Consumer Reports on Health says that these oils may help to keep the arteries elastic giving them the ability to adjust to abrupt changes in blood flow, a key to preventing heart attacks.8

When purchasing oils, it is best to buy organic, cold-pressed, minimally processed oils.8 Further it is recommended that we avoid the high heat processed oils, as many of them are made from genetically modified ingredients, and which may contain toxic substances.7

1Hilton Johnson Productions, Inc. (March 25, 2010). Health tip of the day. Retrieved from http://www.healthcoachtraining.com/.
2Doheny, K. (2010). Vitacost daily health news. In New York City, trans fat ban is working: success has spawned similar efforts across the U.S., report finds.
3Hilton Johnson Productions, Inc. (March 26, 2010). Health tip of the day. Retrieved from http://www.healthcoachtraining.com/.
4Hilton Johnson Productions, Inc. (March 23, 2010). Health tip of the day. Retrieved from http://www.healthcoachtraining.com/.
5Weil, A. (2010). Science of anti-inflammatory nutrition. Retrieved from http://www.drweil.com/.
6Hilton Johnson Productions, Inc. (March 24, 2010). Health tip of the day. Retrieved from http://www.healthcoachtraining.com/.
7Light, L. (2006). What to eat: the ten things you really need to know to eat well and be healthy! McGraw Hill: New York.
Hilton Johnson Productions, Inc. (March 27, 2010). Health tip of the day. Retrieved from http://www.healthcoachtraining.com/.
8Consumer Reports on Health. (February 2010). The facts about fats.
9 Lee, D. and Thomas, G. (March 30, 2009). Fats, Fish Oil and Omega-3-Fatty Acids. Retrieved from http://www.medicinenet.com/script/main/art.asp?articlekey=23820&page=2.

Nutrition 101 - Eat Organic Foods When You Can

You can find organic foods in almost every grocery store now, and eating organic food is becoming more mainstream every day. Interestingly, eating organic food is the way people have eaten since the beginning of time. It wasn't until the 20th century that synthetic pesticides and hormones became part of our food production.1 Many experts now agree that many of these chemicals are carcinogenic and are disease causing.

Organic foods, by law, cannot contain many of the 500 harsh pesticides, herbicides, and insecticides that are used for conventionally grown foods.1,2 In addition, organic foods cannot contain any genetically modified ingredients (GMOs), those ingredients that create the crop's own internal pesticides.2 In the case of animal foods, the term organic cannot be used if antibiotics or growth hormones have been used.1

Organic foods have been found to be more nutritious containing higher amounts of vitamins A and C, calcium, magnesium, chromium, selenium, and iron. In addition, they are free of harmful additives that are "suspected of contributing to heart disease, high blood pressure, diabetes, cancer, osteoporosis, migraines, ADHD, Parkinson's, and Alzheimer's."2

Higher cost is often expressed as a concern related to buying organic foods, but trading out many of the processed and "junk" foods that people eat for organic foods is cost neutral and may actually yield a cost savings.2

Following is a partial list of foods that numerous experts believe to be the most problematic and ones they recommend to be consumed as organic products:

Apples
Bell Peppers
Celery
Cherries
Coffee
Eggs
Imported grapes
Milk
Nectarines
Peaches
Pears
Potatoes
Raspberries
Seafood
Spinach (and all leafy greens)
Strawberries
Wheat3,4

In her book, What to Eat, Luise Light says that health and safety are encouraging people to turn back to organic food. She also shares that experts predict the majority of Americans will be eating organic foods by the year 2020.2

1Wikipedia. (July 2009). Organic Food. Retrieved from http://en.wikipedia.org/wiki/Organic_food
2Light, L. (2006). What to eat: the ten things you really need to know to eat well and be healthy! McGraw-Hill: New York.
3Haas, E. (2007). Staying healthy with nutrition: the complete guide to diet an nutritional medicine. Celestial Arts: Berkeley.
4Hilton Johnson Productions. (February 2010). Health tip of the day: getting fit one step at a time. Retrieved from http://www.healthcoachtraining.com/.

Nutrition 101 - Eat Whole Grains

If you haven't yet switched to whole grains, you may love them once you try them. They are denser, nuttier in flavor, and more satisfying. In addition, they contain vitamins, minerals, protein, and fiber in their whole and natural states. Refined and processed flours and grains, on the other hand, have been stripped of their nutrition and fiber.

Because the B vitamins found in whole grains are so important to healthy body function, by law some of them must be added back in to the refined and processed versions of these foods, but they are synthetic. And, many other important properties and nutrients, like fiber and magnesium, are not added back in.1

Whole grain foods contain the bran (the outer layer with fiber and nutrients), the germ (the middle layer with essential fatty acids and Vitamin E), and the endosperm (the soft part in the center which contains the starch), so you get all of the nutrients that whole grains have to offer. However, refined grains, such as white flour and white rice, contain only the endosperm of the starch part so you miss out on a lot of vitamins and minerals. Thus, because whole grains contain the entire grain, they are much more nutritious than refined grains.2

The American Cancer Society, the American Heart Association, and the American Diabetes Association, each representing a prevalent and debilitating disease, recommend eating whole grains for disease prevention.2,3,4 The American Heart Association states that, "unrefined whole-grain foods contain fiber than can help lower your blood cholesterol and help you feel full, which may help you manage your weight."4

Refined carbohydrates may increase the risk of diabetes, while a diet high in whole grains and fiber have been associated with a lower risk.1 Two studies, one with 42,000 men and one with 75,000 women, showed that those who at the most whole grains had a 40 percent lower risk of diabetes than those who ate the fewest.1

Statistics like these are fairly significant and similar findings relating to other serious degenerative diseases and the correlation to eating lower amounts of whole grains are well known. In fact, Elson Haas, M.D. believes that, "lack of fiber may likely be the most significant cause in the advance of chronic, serious, deadly disease."

So, where can you get all this fiber without getting tired of eating the same things every day? When you think of whole grains you may think only of the whole wheat products you can find in grocery stores. However, there are many whole grains available at natural food stores and they are delicious. Some of these whole grains include millet, quinoa, brown rice, kamut, buckwheat, spelt, and others.

Serving recommendations for eating whole grains:

4 servings per day
1 serving equals:
1 slice of whole grain bread
1/2 cup whole grain cereal, pasta, or rice6

1Center for the Science in the Public Interest. Nutrition Action Newsletter. (September 2008). Diabetes: how to play defense.
2American Diabetes Association. (2010). Food and fitness: carbohydrates.
3American Cancer Society. (2010). The complete guide: nutrition and physical activity. Retrieved from http://www.cancer.org/docroot/PED/content/PED_3_2X_Diet_and_Activity_Factors_That_Affect_Risks.asp?sitearea=PED
4American Heart Association. (2010). Diet and lifestyle recommendation. Retrieved from http://www.americanheart.org/presenter.jhtml?identifier=851
5Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
6Center for Science in the Public Interest. Nutrition Action Newsletter. (October 2009). A day's worth of food.

Nutrition 101 - Fruits and Vegetables

"Fruits and vegetables....more matters," so goes the tagline of the Produce for Better Health Foundation.1 Most nutrition experts agree. Why all the fuss about fruits and veggies? Why do experts keep tellings us they are so important? Fruits and vegetables contain important vitamins, minerals, and antioxidants, as well as fiber, all of which help to prevent disease.2 They also contain properties that protect the body against viruses, allergies, and inflammation.2 Basically, they are nutrition powerhouses.

The Produce for Better Health Foundation conveniently lists on their website 10 reasons why we should eat more of nature's bounty.1 I added the commentary below each of their reasons:

1. Because they taste great!
Let's face it, that's what it's all about for most of us. If we don't like the taste, we're not going to eat it. We can probably all find some fruit and vegetable that we like. How about some luscious, red strawberries or a succulent peach? What about a ripe, juicy red tomato or some lightly steamed broccoli? Yummmm.

2. Because they are fun to eat.
Who doesn't have fun eating watermelons or corn on the cob? Grilling vegetables on the barbecue can be fun, too. And, if you're really adventurous, growing your own vegetables can be particularly fun and rewarding as you watch them grow from tiny seeds to mouthwatering delectables.

3. They can be quick and natural snacks.
Carrot sticks, celery sticks, an apple, or a banana. No fuss, no muss. How much quicker can you get?

4. There is so much variety.
There are so many different fruits and vegetables it's almost impossible to get bored with them if you're willing to try something new occasionally. Had any mangoes or kiwis or butternut squash lately?

5. They are packed with vitamins and minerals.
Okay, so this is the boring part. We all know they are nutritious, but many of us don't put a high priority on whether or not our food contains vitamins and minerals when making our meal choices. However, food-based vitamins and minerals have proven to be critical to the healthy functioning of every cell in the human body.

6. They may reduce disease.
In addition to the many vitamins and minerals, fruits and veggies contain antioxidants, which may help to combat those nasty free radicals that are the source of so many degenerative diseases.

7. They are low in calories.
More great news! How many of us are looking for ways to enjoy our food without worrying about packing on the pounds? Fruits and vegetables unlike most other foods, can be eaten in large quantities without fear of surpassing our recommended daily caloric intake.

8. They contain fiber.
Fiber has been proven to be one of the major factors in promoting a healthy digestive and eliminative system. Fiber keeps things moving so that toxic buildup can be avoided. Dr. Don Colbert says that you need twenty-five to thirty grams of fiber every day to keep the colon moving toxins out.3

9.They are convenient.
If you want convenience, you can find most veggies already cut so you can just grab and go. You can choose from fozen, canned, or freshly prepared options of many varieties of fruits and vegetables.

10. They are colorful.
Even if you don't like to eat fruits and vegetables you have probably enjoyed looking at the array of colors in the produce section of the grocery store. The colors have a purpose beyond just providing pretty displays, though. They represent their various phytonutrients, each having unique benefits that protect the body.3

Most people in the United States eat a maximum of two vegetables a day, usually consisting of iceberg lettuce and potatoes that are french fried.2 Are you the typical American?

1 Produce for Better Health Foundation. (2010). Top 10 reasons to eat more fruits and veggies. Retrieved from http://www.fruitsandveggiesmorematters.org/.
2 Light, L. (2006). What to eat: the ten things you really need to know to eat well and be happy. New York: McGraw-Hill.
3 Colbert, D. (2007). The seven pillars of health. Lake Mary, Florida: Siloam.

Nutrition 101 - Introduction

"It is likely that the poor farming people of developing nations have a better diet than North Americans do," states Elson Haas, MD, in his book, Staying Healthy with Nutrition.1 Why would he say that? The majority of people in the world do not have access to the kinds of processed foods that Americans eat. Poorer people must make meals of whole foods like rice, beans, vegetables, and fruits.....foods they are able to grow themselves. In contrast, Haas claims that most Americans ingest 128 pounds of sugar, 15 pounds of salt, and 9 pounds of typical food additives each year.1 Many foods that we eat are lacking in important vitamins, minerals, antioxidants, essential fatty acids, and fiber, all of which are important to maintaining good health.

So what does a healthy diet look like? According to Luise Light's book, What to Eat, there are 10 components of a healthy eating plan:

Eat lots of fruits and vegetables
Eat whole grains, including pasta, rice, and bread
Eat organic foods when you can
Eat natural fats, not chemically made fats
Don't eat refined flours and sugars
Eat wild-caught fish and organic meat and eggs
Eat foods that naturally contain calcium
Don't eat a lot of salt
Don't eat foods with a lot of preservatives, additives, and colorings
Drink clean water (3)

These are all things we have heard before, but maybe there are a few new facts we can learn. In my next 10 entries I will explore each of these 10 components in detail and explain why they may be important to overall health.

As Dr. John Gray points out, "A healthful body always hungers for healthful foods."2

1 Haas, E.M., & Levin, B. (2006). Staying healthy with nutrition: The complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
2 Hilton Johnson Productions, Inc. (2010). Health Tip of the Day. Retrieved from http://healthcoachtraining.com/.
3 Light, L. (2006) What to eat: The ten things you really need to know to eat well and be healthy! New York: McGraw_hill.

Digestion, Part 2

According to the Foundation for Digestive Health and Nutrition, "more than 70 million people suffer from digestive disorders that interfere with their work and their lives." You may be one of the people experiencing digestive issues, but have never really learned what might be causing them. Or, you may be one of the lucky ones who do not have any digestive difficulties at all. In either case, knowledge is power, and I hope to provide information that may put you on a path to getting and/or staying healthy.


Many people in the natural health field believe that most digestive disorders are connected and are simply different manifestations of the same problem, namely toxic overload. Toxic overload can mean intestinal invaders or microorganisms in your digestive tract. These invaders can be infections; parasites; or toxins and fungi from our air, food, and water supplies. They can begin to cause imbalances in our intestinal flora and these imbalances may be made worse by chronic stress, a diet high in refinded flours and sugars, and the use of antibiotics and other medication which may open the door for yeast problems.


Doug Kaufmann, host of the television program Know the Cause and author of "The Fungus Link" book series, believes all digestive disorders, as well as many inflammatory ailments such as arthritis and fibromyalgia are the result of fungi that get into our bodies through food and, left unchecked, wreak havoc on our organs and body systems. Further, Dr. Valerie Saxion reported on her television show, Alternative Health, that 944 million people worldwide had parasites in the 1940's....how many must it be today?! In addition, Dr. Oz claimed on The Oprah Show that "90% of Americans will have a problem with parasites in their lifetime."


Toxic overload can also mean there is old fecal matter that has been backed up in the body for years, all the while becoming more and more toxic and poisonous. It may simply be time to get the crud out! Think about this....our bodies tell us when something is wrong, whether through constipation, diarrhea, or an upset stomach. For instance, Dr. Richard Schulz, one of the foremost authorities on natural healing in the world, explains that "diarrhea is a natural protective function of your body. It is a resonse to intestinal poisoning...when your immune sensors in your intestinal tract detect harmful toxic bacteria or microorganisms, they immediately force your bowel to evacuate all its contents before the water is removed, while your feces is still in liquid form."

As a first step to healing digestive disorders, many natural practitioners recommend doing some type of cleanse or detox several times a year to ride the body of potential toxins as this may help the digestive system. These general cleanses as well as targeted cleanses meant to detoxify the bowel, liver, or kidneys, can be found at any health shop, natural food store, or on-line. Many of these cleansing products contain specific herbs and other natural ingredients that assist the body in removing old waste products, parasites, yeasts, and other toxins.

The "bottom" line is that some digestive disorders may be healed just by eliminating old trash and intestinal pests! You may have just found a new definition for spring cleaning this year.

Digestion, Part 1

According to Elson M. Haas, M.D., "...the digestive tract and its function may be the single most important body component determining health and disease."2 Thus, understanding what types of things support healthy digestion and what may lead to an unhealthy digestive tract can be important.

How does one know whether or not he or she has a healthy digestive tract? A good place to start might be to identify when one could be experiencing indications of an unhealthy digestive tract. Some manifestations of an unhealthy digestive system are experienced as overelimination, constipation, flatulence, abdominal pain, bloating, cramping of bowels, indigestion, and others.1,2,3,4

What causes these uncomfortable manifestations? Poor digestion is very often a result of our eating habits, low-quality food, and a stressful lifestyle.1 Often, the body will let us know when we have poor eating habits through indigestion and gas.1 Poor eating habits could include eating too quickly, combining the wrong foods at meals, drinking too much water with meals, eating too many raw foods, and overeating in general.4 Over time,the stomach, intestines, liver, kidneys, and pancreas, which are all organs of digestion, can become weaker and cause imbalances in the body.4

Other possible causes of digestive problems are illnesses caused by contaminated food, as well as, intestinal infections that, left unchecked, may cause Candida yeast.3 In addition, intestinal disturbances may be a result of decreased digestive enzymes in the stomach, which may come naturally with age, with stress, or from less than ideal food choices.2

A simple and balanced diet is often recommended to promote healthy digestion and to keep the system running well. Vitamins, minerals, proteins, and fats are important factors to consider when deciding which foods to eat. An imbalance in the types and amounts of foods one eats may cause digestive disturbances. For instance, overeating refined foods can weaken the digestive system.4 Also, eating too many raw or cold foods may lead to overelimination causing important vitamins and minerals to be lost.4 On the other hand, eating large amounts of meat may also cause problems by overwhelming the digestive system which then inhibits it from assimilating many necessary nutrients.4

In my next several blog entries I will explore how digestion may be improved through diet, lifestyle changes, supplementation, and more.

1 Gladstar, R. (2008). Herbal Recipes for Vibrant Health. North Adams, MA: Storey Publishing. 2 Haas, E.M., & Levin, B. (2006). Staying healthy with nutrition: The complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
3 Light, L. (2006). What to eat: The ten things you really need to know to eat well and be healthy! New York: McGraw-Hill.
4 Tierra, M. (1998). The Way of Herbs. New York: Pocket Books.

My Story

My interest in natural health and nutrition was birthed by my desire to become healthy during a three year chronic illness. During the first part of my illness I sought medical help from five doctors, and despite innumerable blood tests, X-rays, scans, and other attempts at diagnosis, the source of my illness remained undetermined. A number of the doctors prescribed various medications for me, none of which made me feel better or helped me to get well, and some of which seemed to make the illness worse. After several months it became obvious that, despite the well-intentioned efforts of the doctors, I was going to have to become my own health educator and advocate.

I began studying my symptoms, researching possible diagnoses, and exploring alternative means for achieving good health. Though I was not yet able to diagnose the illness, I discovered a lot of information in books and on-line about how I could improve my health by using natural elements. In addition, I found an integrative medicine doctor and a naturopathic doctor who both practice with natural medicine disciplines and who were able to help me further my health goals by following the principles therein. The results I experienced in my health from proper nutrition, natural medicine, sunlight, water, exercise, sleep, oxygen, reducing stress, and prayer were dramatic.

I credit natural medicine and holistic nutrition with my renewed health and vitality, and want other people to experience the joy of feeling well by taking responsibility for their health. The hope that springs forth from the knowledge that we can dramatically influence the health of our bodies by natural means is something I would like more people to experience. I discovered that information about natural health options is not always available or encouraged through mainstream sources, and that I had to find my own way. It took me three years of continuous study and research to learn what I have about natural health and holistic nutrition and the ability to further good health by incorporating them both. I am now earning a Master's degree in holistic nutrition and hope to impart some valuable information to you.