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.