The Soy Conundrum: Part 1

This is a HUGE topic that would take volumes to adequately explore, but I’ll try to give you the highlights. If you’ve been following health trends, you are likely as confused as most Americans about soy. Is it healthy for human consumption? My answer is a tentative maybe. Here’s why...

How Soy is Grown: About 85% of all soy grown is now genetically modified. Even if you don’t care about the genetic material itself, what this tinkering has done has allowed these crops to be even more heavily sprayed with pesticides and herbicides which travel up the food chain. We are seeing more and more research coming in now about how these residues contribute to disease, especially in children.

Health Claims: Most of the health claims are marginal at best. When you actually read through the literature and the research, you’ll find there are small benefits to LDL reduction associated with eating soy (although it’s hard to determine if that is the reason or if it’s because participants traded conventional meats for soy a few meals a week and maybe it was really just the removal of the damaged fats and fat soluble toxins that did the trick). Most of the positive health benefits are found from using fermented soy foods, not from products like “Tofurky” or SPI (soy protein isolate).

Protein Quality: You will hear many proponents of vegetarian and vegan diets claim that soy offers a complete protein source. While it is true on a chemical level that soy offers a broad spectrum of essential amino acids, it also important to understand that soy contains chemicals that slow or prevent the digestion of proteins and significantly impair the bioavailability of their component amino acids.

Human systems simply don’t produce the all the enzymes essential to the complete digestion of soy protein or the breakdown of the “anti-nutrients” that get in the way. When we rely strictly on soy for protein, or have a very high intake of soy products in the diet, we risk long term amino acid and mineral deficiencies that create problems in all our systems including hypothyroidism, anemia and immuno-deficiency.

Anti-nutrients: These are substances that either impair nutrient bioavailability or are chemicals that directly impinge on human systems creating health problems in the long term. One of these problematic substances is phytic acid or phytate. Soy has one of the highest amounts of phytate of any legume or grain studied, and to make matters worse, the phytates in soy are highly resistant to breaking down by heat (unlike phytates found in spinach, for example). Phytic acid blocks the absorption of vital minerals such as calcium, magnesium, iron, copper and zinc. Because we don’t have the capacity to break down phytates, we have to rely on other mechanisms to do it for us. Happily, bacteria can do this via fermentation. This is why fermented soy products are considered by most nutrition experts to be the best form for human consumption. Fermented soy products include tamari (soy sauce), miso and tempeh.

Unfermented soy also contains enzyme inhibitors that block one of your body’s main proteases: trypsin. This is essential in the digestion and breakdown of proteins. Diets high in trypsin inhibitors can precipitate pancreatitis (and other pathological conditions of the pancreas), amino acid deficiencies and gastric distress as the undigested proteins make their way through the intestines.

If you choose to use soy, please choose organic, non-GMO, fermented products, and rotate your protein sources so you don’t rely exclusively, or even heavily, on soy. It is essential that growing children NOT use soy exclusively as their bodies try to build bones and brains. There are plenty of other legumes out there and when combined with a grain you will have a complete amino acid profile, and a broader spectrum of nutrients.

Get Informed. Get Help if you need it. And Get REAL.

(also published on the Patch.com)

One-Track-Mind vs The Juggler

OK, I know I’m going to get flack for this one, but I’m going out on a limb to see if I can talk some sense into some of my clients and friends who are getting frustrated with what feels like one of their partners’ most intractable behavioral flaws. Let’s look at genes for a moment. If you think about the mechanisms involved in the way genes get passed on to future generations, it makes sense that there is a division in a species into one half that generally is the most involved in child rearing and one half that is the most involved in food gathering and protective behaviors. Stating the obvious, in humans, women are the ones capable of carrying and birthing a child and then feeding it directly through breast milk through the first few years of life. Men are needed to create the child and have been charged with providing for and protecting the mother and child during their vulnerable years. Without both of these roles the future genetic potential of the species is in jeopardy. This is not to say that men can’t be nurturers and women can’t be providers and protectors, it’s just an observation of the majority of the species. That said, the roles that have generally developed in most tribes of humans over the millennia take advantage of the strengths of each gender. I hear extraordinarily often how frustrated men are with women, and women are with men, for not being more like each other. Frankly I’m thrilled that we have different strengths!

One of the things that comes up repeatedly in sessions is that men have a one-track-mind and can’t do more than one thing at a time, and women are multi-tasking mavens who expect everyone to do six things at once. This makes perfect sense to me from the standpoint of genes making sure they get passed along. In the not too distant past, those in charge of food acquisition were perpetually in harm’s way. Think about it, the game hunter with a spear or the berry gatherer in grizzly territory had to risk death daily to be sure their families had a regular supply of food. More often than not, this person was male. It was vital that they remained singularly focused on their life threatening task or their genes would be removed from the gene pool when they became saber-toothed tiger lunch. The nurturer of the family was most often back at camp or in the village preparing food, preserving food, making and repairing clothing, and watching the children. The only way all of these things could be accomplished in order to secure their genes for future generations was if this person could split their concentration among many tasks in order to adequately care for the family. The nurturer, most often, was female.

Both roles were and are essential. Genetically, those that followed these models survived more often than those who didn’t and the pattern got set at a biochemical level. In our modern, Western, world we have shown that these roles can be reversed and even shared with success. Yes, there are always genetic variations. Yes, there is a certain amount of training that can overcome genetic tendencies. But, it is my belief that these tendencies developed in humans for very good biological reasons.

I encourage my juggler/nurturer clients to find the good qualities of of their more singularly-focused partners. These people can take a task from start to finish without getting distracted. When their attention is completely focused on their partners, there is no doubt about their loyalties. I encourage my hunter/warrior clients to find the joy in being enveloped in an environment that nurtures so many aspects of their lives. The support of a multi-tasker is invaluable for the hunter/warrior’s ability to step into single-minded focus. It is the balance between the two that creates the safest and most secure environment for our genes to move forward to future generations. Again, this is NOT saying that women can’t be warriors or huntresses and men can’t be nurturers, or that we can't each be a mish-mash of both, I’m just saying that a balance of single-focus and multi-tasking is beneficial for us all as a species. Can you find a way to love that side of your partner rather than being disappointed that they aren’t more like you? Viv la difference!

Get Connected. Get Healthy. Get REAL.

Re - Solutions

OK. You made it though the holidaze. Congratulations. Now what? Now comes that nagging feeling that you've overindulged and have to repent. This usually centers on creating some sort of austere diet and exercise plan that your "Super Self" will coerce your "Evil Twin" into following for "your own good".  Aahh... and here is where it all goes down the drain before you even get started.

DIET is a Four Letter Word. Back when I was a kid, a "four letter word" was a "bad word". The word "diet" has all the negative connotations that are associated with punishment and deprivation. It is based on willpower and internal motivational strength. It is a period of time that is book-ended and taken out of a person's "normal" life during which they force themselves into a very tight small box of behaviors and usually without any internal or external support. Put simply: IF YOU DIET YOU ARE DESTINED TO FAIL unless you happen to have the will of an automaton, the emotional range of a barbell, and live in a bunker with no temptations to stray from the tight-rope thin path to your goal weight.

The reality is that we humans are complicated, have stressful lives that overlap and interact with other complicated and stressful lives. We are continuously bombarded with advertisements for weight loss miracle pills/shakes/frozen meals/supplements/medications/surgeries at the same time we are assaulted with advertising for the "return of the McRib", "I-dare-you-to-eat-just-one" chips, 2-for-1 large so-there's-no-need-to-share pizzas, and super-sized fries for the same price as regular. Mixed messages? Yup. One set appeals to your inner parent and the other to the inner child. You are being set up. Who benefits? The pharmaceutical industry, the food industry and the diet industry. You read that right. The Diet Industry. There are huge amounts of money to be made on you. This industry is there to help your wallet lose weight, not you.

Don't count calories. Count blessings. Get REAL. Take back your power and live your life with the passion, verve and vitality you were meant to have! How, you ask? Simple really. Focus on these five things with gentleness towards yourself and gratitude:
1 - Eat REAL foods. Give up processed foods, anything that you only have to microwave and serve, excess sugars (not all sugars!), damaged fats and poisoned proteins. Eat a rainbow of veggies, fruits, healthy meats/fish/poultry (if you aren't vegetarian of course), organic whole dairy products, whole grains and healthy fats. YES FATS. Fats are what triggers the sense of satiety and tells your body you can stop eating. Without fat in your meal you will be hungry again very quickly. And yes, the occasional dessert! But eat it right up next to your meal. And by the way, occasional means just that, not after (or instead of) every meal as we've been told by the marketing agencies we can do...
2 - Move. It's what you were built to do. You weren't built to run marathons weekly or to swim the English Channel. You were built to trudge. You were built to move all day every day. You were not built to sit. Move your body through space under your own power for at least 60 minutes per day at a pace that suggests you might have just been hung up on AGAIN by AT&T after being on hold for 45 minutes. Grrr!
3 - Drink water. Just water. Clean water. Cool, not iced, water. Drink one ounce for every half-pound of you. If you weigh 200 pounds, your daily intake should be 100 ounces. If you must, have herbal tea or a squeeze of lemon in your water. If you have caffeine or alcohol, remember it sets you back and you have to drink that much more to get back to square one.
4 - Eliminate as much added sugar as possible. Naturally occurring sweetness in fruits and veggies are fine. Artificial sweeteners offer you nothing but health problems and a continuing addiction to extreme sweetness. Cut it back. Use sugar if you must but do so knowing that's what you're using and be sensible. No agave is not the answer. This is another case of "natural" does not equal "healthy".
5 - Breathe. Yup, you read that right. Breathe. We forget that one of THE most important things we can do is change the air. Clear your head. Oxygenate your brain. Wake up your muscles. Crank up your metabolism. Expel toxins that are released in the breath. Consciously taking a few breaths reduces your stress levels instantly. Try it. It's something you can literally do any time. Important times to implement taking a few conscious breaths are: before beginning a meal, before a potentially stressful meeting, while sitting in traffic, before going to bed at night, and before engaging in your day in the morning.

You can do these things! If you focus on these 5 things rather than trying to make unsustainable and doomed resolutions, you can change the course of your history from this day forward. I dare you to try it. Take pictures, take measurements, then put the scale in the garage, keep a journal and let me know how you feel this time next year. Thumb your nose at the expensive diet plans and gym memberships. Laugh at the ridiculous advertising that makes no rational sense. Take your power and money back from Big Pharma and Big Agra. Get Sensible. Get Healthy. Get REAL.

Overweight, Obesity and Diabetes: the other rising tide

Global warming has been in the news a lot lately and yes, the potential of the rising oceans is a major concern for our generation and beyond. However, the bigger threat to our immediate health and that of our healthcare system is the dramatic increase in health issues related to overweight and obesity in developed and developing countries alike. At current rates, the healthcare costs associated with the sequelae related to dysfunctional metabolism will stress to bursting our current systems of heath insurance and health care.

Pharmaceutical companies are already finding their supplies of insulin in demand at a greater rate than they can supply it and, of course, costs are increasing (to the thrill of shareholders, but not those who are insulin dependent). Drugs used to treat diabetes, including insulin and metformin, have become a $34 billion annual business (up 12% since only last year). Huge companies such as Novo Nordisk are making half of their profits on insulin alone. For Novo Nordisk that amounts to half of their $11.1 billion in sales. There are 366 million diabetes sufferers worldwide of which 1 dies every 7 seconds from issues that develop from the disease. The total health care costs related to diabetes is $465 billing according to the International Diabetes Federation.*

The maddening thing is that nearly all of these cases could have been avoided, and those that got started could have been reversed if people had only been given adequate information on how to take care of themselves. Probably THE most damaging information perpetuated in the last 40 years has been the nearly ubiquitous advice to ditch dietary fats in favor of high-glycemic carbohydrates. By dramatically increasing highly processed grains and sugars and taking out the traditional healthy fats that the body needs to maintain the endocrine system, brain, nervous system, and immunity, we have stomped on the accelerator driving our collective pancreases to the brink of destruction by forcing our bodies to process far more sugars than ever before in the history of the human food supply. Time and time again I have seen people struggle with weight, blood lipids, and blood sugar who are trying valiantly to follow low-fat diets and still seeing no positive change in their health or weight.

Finally, we are beginning to hear the voices of reason from scientists and biochemists and even journalists like Gary Taubes (see his new book "Why We Get Fat") and Nina Planck (check out her book "Real Food") who point out that we have been on the wrong track for decades. We MUST turn this ship around before our healthcare system is flooded. The incidence of type 2 diabetes has been increasing dramatically in younger and younger patients. What used to be considered "adult-onset" diabetes, is now showing up in children as young as 8 and 10 years old. To me this is even more ominous and immediately threatening than the polar ice caps melting...

Wake Up. Take Charge. Get Healthy. Get REAL.



(*as referenced in Bloomburg Business Week Oct 3-9/11 p. 30-31)

Reinventing Box Lunches

In case you hadn’t noticed all the back-to-school sales, getting the kids out the door in time for school is just around the corner. One of questions (and exasperations) I hear about a lot is “I want my kids to eat healthy at school, but I don’t know what to give them and it’s easier to send them off with lunch money for the cafeteria.” Part of the conundrum revolves around a child’s age. When they are younger parents have more influence over their food choices. I always suggest that parents avail themselves of the opportunity to expose their kids to lots of different flavors while they are young and get them used to eating healthy nourishing foods early. This sets the stage for good habits later in life. The tricky part is getting through the tweens and teens when peers have more influence over food choices. 

I highly recommend making time in the morning to make your children box lunches. While you’re at it, make one for yourself if you’re headed out the door too. In the long run you will save money and promote good habits for them (and for yourself). It is very important for kids to see you take care of yourself so they have a good role model. If it takes getting yourself (and your kids) up 15 minutes earlier, it’s worth it. Teens can certainly be making their own lunches after some simple training.

Make it Fun:

One really fun way to keep lunches interesting for kids (and adults!) is to use Japanese style bento boxes (check out www.laptoplunches.com or www.lunchinabox.net) or Indian style tiffin boxes (www.lunchboxes.com/indian.html or www.amazon.com/Eco-Lunch-Box-three-in-one-set/dp/B0040MH642/ref=pd_sim_k_6). This concept falls in line with another recommendation I make with regards to grocery shopping: rather than getting home with all the bags and just stuffing everything away, take a little time to “pre-process” some of the veggies and fruits into slices or chunks that can be easily added to salads, stir-fries, or used for dipping. If you have done some of this work beforehand, it makes it easy to simply fill some of the bento boxes with fresh healthy foods quickly on a busy morning.

Contents:

1. Great things for younger children and for adult mid-day snacks are bean dips and spreads with veggies and/or whole grain crackers. Try the curried hummus recipe below for a vibrant golden tasty option. You can make bean dips from any bean.
2. Leftovers are a great option too. When cooking dinner the night before, think about cooking twice as much as you need for that meal so everyone has leftovers for their lunch boxes the next day. You can even put the leftovers away in lunch box containers so all you have to do is grab and go in the morning.
3. Soups, stews and chili are good choices as well. Again, simply make more than you need for a dinner meal and store in lunch sized (spill proof) containers that you can pack in an insulated lunch box. You can even get soup style thermoses with wide mouth tops
4. Salads: keep in mind that salads don’t have to begin with lettuce! There are thousands of ways to put together a combination of ingredients that can be called “salad”. You can create a grain and legume salad such as quinoa and lentils with a bunch of other delicious veggies diced small and marinated overnight in a simple dressing of olive oil and lime juice with a little salt and pepper. There are also delicious tuna salads, egg salads and chicken salads that you can create to you children’s taste. If you make some of these things in advance, it’s easy to scoop some into a lunch container and blast out the door in the morning. 

It takes a little pre-planning, but home made lunches made from real food ingredients are guaranteed to be more nutritious than most of the offerings at the cafeteria (particularly the options your children will likely choose when left to their own devices), and it is far less expensive in the long run for both you and your children to eat a lunch brought from home.

Quick Curried Hummus

all organic ingredients if you can

by Kia Sanford MS CN

1 large can garbanzo beans, drained and rinsed

3 cloves garlic, peeled

3 scallions with greens, chopped

juice of 1 lemon (you can add a little grated rind as well, I use Meyer lemons when available)

a generous ¼ cup tahini

2 Tbsp tamari

1 Tbsp cider vinegar

1 Tbsp olive oil

¼ tsp ground cumin

¼ tsp ground coriander

¼ tsp ground ginger

¼ tsp turmeric

½ tsp Kosher salt

Put all ingredients in food processor and let it run until the consistency is what you want. Adjust spices to your taste (may want to add a little more salt). To make it more creamy, add olive oil to your taste. Serve with veggies or whole grain crackers for dipping, or use as a sandwich spread.

Stalking the Sprout

I have to admit, I used to really hate Brussels sprouts. I mean truly gagging hate them. And then I moved to Santa Cruz, California, for college in the county where these little alien-looking gems grow, and some blessed soul actually cooked them for me without draining the life from them. It’s that time of year again and so many folks I talk to get that same look on their faces that I know I used to have at the mention of these cruciferous goodies. So, here you go, one delectable and exceedingly simple way to prepare fresh from the stalk sprouts...

First, procure a stalk of sprouts! (If you happen to be in the California San Francisco Bay Area, they are even in Trader Joe's right now). Then carefully cut the needed number of sprouts from the stalk (about 6-8 per person is a good serving).

Remove the outer leaves of these mini cabbages, take off any remaining stem, and cut in half. Don't worry if some additional leaves fall off in the process, they'll crisp up when cooking.

Add about 1 tablespoon of organic butter and 4-8 tablespoons of dry white wine, sake or broth to a sauce pan and heat on medium-low until butter is melted.

Add the sprouts and season with fresh ground black pepper and a little salt (I like kosher salt or Himalayan pink).

Stir or shake the pan to coat the sprouts and then cover. Let the sprouts cook for a couple of minutes before lowering the heat to a simmer.

After about 4-5 minutes shake or stir the sprouts and cover again for a couple more minutes. Start checking for doneness and to be sure your pot doesn't boil dry. Your sprouts should be nicely browned on one side and all the liquid should be gone. The sprouts should be slightly soft but still a little crunchy in the center. 

Serve immediately! You want them hot! Here is the dinner I had tonight with lamb, quinoa and a yogurt cilantro sauce, flanked by a few slices of crunchy apples. Fantastic! 

Harvest

August is here. Finally. And how. I'm not sure about where you're living, but here in the San Francisco Bay Area it's been living up to John Muir's complaints until yesterday when we blew through heat records. Yesterday my car thermometer registered 107F in Mill Valley which has been fogged in and regularly in the 60s most of the summer. The happy news is that this heat wave means my tomato plants are finally producing! Well, at least the ones that the deer haven't bonsai'd. There's just nothing like a vine ripened tomato you've been fussing over all summer. Having been spoiled by my green-thumb mother who had 1/4 acre gardens during my childhood, I just can't bring myself to buy tasteless, hard, pale commercial tomatoes. They're more like packing material than food.

You know, I find myself saying things like that about so many commercial foods. Think about it, when have you ever bought produce that was actually full of flavor from the local Safeway or Albertsons or A&P? They're starting to get a clue and offering organic versions which are slightly better, but so many of the organic producers are trying to create shippable products that can be picked too early and with a density that doesn't fit all fruits and veggies. Even the produce that is supposed to be dense, like a carrot, remains tasteless when compared to one pulled from your back yard, or from a local farm stand.

Do yourself a favor and treat yourself to a trip to a farmers' market or roadside stand in the next few weeks. Even if you can't find an organic offering, get some fruits and vegetables that are ripened in the field. The taste will blow you away if you're used to everything tasting the same. You don't have to prepare them in any fancy way. Let the flavors of the produce speak for themselves. Have a little butter on your corn or green beans. Have sliced tomatoes with a little fresh basil, sea sale and olive oil. Try a green salad topped with as many different colors as you can find and then just a quick squeeze of lime, olive oil, salt and pepper.

Great food doesn't have to be complicated, it just has to start with great REAL ingredients.

"If 1 is Good, then 2 must be Great!"

With finances at the forefront of many American’s minds, we have begun reaching more often for alternatives to expensive standard healthcare options. Recent reports show that rather than running to the doctor with aches, pains and colds, people are using botanical medicines and nutritional supplements as a first line of defense. This is often a very good option, however, it is important to understand that just because something is “natural” doesn’t mean it is safe to take more than the recommended dose.

I can’t tell you how many times clients tell me “this tincture/supplement works so well I thought I’d take twice as much so I’d feel better even faster.” This is NOT how botanicals or nutritional supplements work. Just like pharmaceutical medicines, herbal medicines and supplements can be dangerous is high doses. Keep in mind that nearly all our pharmaceutical agents were originally derived from the plant kingdom. Simple examples are aspirin which was originally derived from white willow bark, and the heart medication digoxin which comes from the flower foxglove (aka digitalis).

Please follow the directions on the container if you are treating yourself, and absolutely follow the directions of your practitioner if you are working with a trained professional. Be sure to tell your healthcare provider what you are taking including all medications and supplements because some of them can interfere with each other in detrimental ways. When in doubt, work with a trained professional to help you make healthy choices for you and your loved ones. Don't play doctor just because you can purchase something over the counter at your health food store.

I'm laying this on thick because I care. Really.

Recession Eating

Many of you out there are asking: "so OK Kia, you have me sold on the idea of eating higher quality foods, but how do I do that on a budget that just keeps getting tighter?" I have to say I'm right there with you on the financial end of things. If the budget gets any tighter I'll be camping for the summer. Still, I don't skimp on the one area that I know will keep me healthy through this crisis: real food. There are hundreds of ways to stick with real food, and in fact, real food is ultimately cheaper. Here are a few hints and tips that might help slow the bleed from the bank account.

1 - If you haven't tried vegetarian cooking, now's the time. Although you have to play chemist just a little bit to be sure you have complete protein sources, you can save a bunch of money by eating lower on the food chain. The trick with protein is you want to have a legume and a grain together in the same meal. This will ensure that you are getting all the essential amino acids in your meal. Although there are folks who will try to convince you that soy offers a complete and perfect vegetarian protein option, I'm here to tell you that they are stretching the truth just a bit. Soy has some health consequences if used as the main source of protein for a long period of time. You are better off having it occasionally and yes, with a whole grain. (The politics and science of soy is the topic for volumes, but if you want more info please let me know.) Go to the bulk section of your grocery store and pick out a couple of whole grains and legums (beans) you haven't tried before. Most grains will cook in about 1.5-2 parts water to 1 part grain. Most beans you will want to soak overnight, rinse, and cook slowly until just underdone with a bay leaf or some cumin. Rinse and store both of these in airtight containers in the fridge and use in recipes throughout the week. The beans will cook their last little bit in the meal you create.

2 - Veggies. You can get an enormous amount of veggies for your budgetary dollar. If you are lucky enough to have a farmers' market nearby, or a small plot of land or a raised bed or even a couple of pots, you can have access to the freshest veggies throughout the growing season. Greens are easy to grow and even easier to cook. A simple option for most greens from kale to chard to spinach is to "sweat" them. The way to do this is to rinse your greens and shake the water off lazily leaving some moisture on them. In a large pot (I use my pasta pot), heat about a tablespoon or 2 of olive oil on medium. Grate in fresh ginger or add minced fresh garlic as the oil gets to temperature. Then add the greens and quickly stir around for a second or so. Put the lid on the pot and leave it alone for about a minute. Give the greens another quick stir and then serve immediately. It literally takes about 2 minutes to create a wonderful side of aromatic greens. Find other veggies you haven't tried and do a google search with their name and the word "recipe" and you'll find thousands of options.

3 - Bulk buying. Now is when those pantries and chest freezers start paying off. When you find high quality foods on sale, buy a bunch. I do this with things like whole grains and nuts (freeze these), canned organic whole coconut milk, frozen organic veggies and fruits, meats, and organic butter (which you can freeze too). If you are in an area where you have access to purchasing meats in bulk (like organic grass-fed beef) see if you can go in with friends and neighbors on a whole side of beef. This will save you a considerable amount on your grocery bill. Don't buy fresh fruits or veggies in huge quantities unless you plan to preserve them in some fashion. I also don't recommend buying your oils in large quantities. Most households won't go through those big jugs before they start to go rancid. And remember, a good oil gone bad is just as bad as a bad oil.

4 - Shop the sales but don't fall prey to coupon buying for highly processed "food products" just because they are "on sale". Cheap products are very expensive in the long run when you factor in your health care bills. Also remember that the minute something is packaged, you are paying for that convenience. Here again, head to the bulk section of your market and see if the beans you want are there first before buying them in the "ethnic foods aisle" in bags or boxes. (If your market doesn't have a bulk section, make the suggestion to the store manager.)

5 - One of the biggest expenditures in the grocery budget is on beverages. Consider that your body really just wants water. I know that in many municipalities the water has an unpleasant flavor or odor. Rather than spending huge amounts of money on unhealthy options such as sodas and juices, invest in a good quality water filter. If you simply must have a flavor in your drink, try a simple slice of lemon or lime, or make a big container of diluted herbal tea to drink hot or cold. One way to get kids to start drinking water is to simply not have the other options around. Entice them with ice cubes made with a piece of frozen fruit in each cube. Show kids how to make homemade lemonade and control the amount of sugar that goes in (this is actually a good lesson for kids to see how much sugar really is in most sweet drinks). Make your own coffee at home! Those boutique coffee drinks are often at least $3.50 each. Do one a day for a month and you've just spent over $100 without thinking about it. The other budget killer is alcohol. Think carefully about how much you really drink and how much you could cut back, both for the sake of you wallet and for the health of your liver.

It's time to get smart about spending habits. And really, they're just habits. It takes getting conscious first, then deciding from there where you want to spend your money. When it comes to food, it's often a choice between a little more money for high quality food now or deceptively cheap food now and big health care bills later. Get smart. Get REAL.