The short answer: Maybe... It depends... On a lot of things... like your personal biochemistry, the source of the dairy, and the ingredients in the yogurt to name a few. The longer answer: First let’s take a VERY short look at the history of dairy as a human food. Really we should not be able to digest milk beyond when we should be weaned from our mothers, by about the age of six. Waaaaaaay back during when human tribes were far flung around the globe and not in regular contact with each other, the northern European tribes, Egyptians, and other groups who were domesticating cattle began to exhibit a genetic mutation that left the gene responsible for making the lactase enzyme in the “on” position. This meant that these humans could continue to digest the lactose sugars in milk beyond childhood. The tribes who were not exposed to this mutation have maintained their “normal” adulthood lactose-intolerance. This is why many African and Asian populations are largely lactose-intolerant. Today this is changing as genetic material is rapidly mixing as we become a more global society.
Dairy as a food has changed radically in the last 150 years with the advent of pesticides, industrial confinement dairies, growth-hormone injections, antibiotics and pasteurization. Let’s just look at pasteurization for a minute. This process was largely adopted in an effort to stop the spread of diseases such as typhoid, scarlet fever, and tuberculosis that sickened many people during the early 1900s by way of ingesting contaminated milk products. Pasteurization is now mandated in many states and dairy products must meet certain national standards to cross state lines. The two main pasteurization techniques subject raw milk to temperatures exceeding 161F for 15 seconds (high-heat-short-time; HTST) or 280F for 2 seconds (ultra-high-heat; UHT). The UHT or “ultra-pasteurized” process is becoming more popular so now you can even find milk in tetra-packs on unrefrigerated grocery shelves.
What does this do to the milk? Consider that milk proteins, primarily whey and casein, are fragile. When they are subjected to high heat, vigorous shaking, or high-speed blending, they begin to break apart quickly into random amino-acid groups or singles in a process known as “denaturing”. The body likes to receive intact un-denatured proteins so it can break them apart into the puzzle pieces it knows how to use. Highly processed dairy products create dubious protein bioavailability for our human systems. In addition, the high heat damages the fats found in milk, including beneficial conjugated linoleic acid (CLA) which helps trigger healthy body composition balance (i.e. supports lean mass and helps the body let go of extra body fat mass).
Keep in mind that toxins tend to travel most effectively up the food chain in fats (the subject another upcoming post) and you’ll want to avoid any non-organic dairy product as well.
So back to the yogurt question: Yes, unflavored yogurt made from whole, organic milk from grass-fed, hormone-free cows can be healthy for people who are not allergic to dairy or lactose intolerant. Highly-processed, denatured, fat-free, "squeeze-pack" yogurts with loads of sugar or sugar-substitutes and carrageenan thickeners? not so much (and especially not for children). Get the good stuff. Get as close to milk from a happy, healthy Bessie as you can. Get REAL.
Thursday, March 21, 2013
Thursday, March 7, 2013
Reader Question: "What foods are the most important to eat organic?"
An excellent question and let me say, you aren't the only one
confused about this! First let’s clear up some misconceptions about what
organic is and isn’t. What exactly does “organic” mean anyway?
According to the USDA National Organic Program website,
“organically grown” means the food was grown and processed without any
synthetic fertilizers or pesticides. However, this doesn’t exclude
fertilizers or pesticides that are naturally derived, so, this doesn’t
mean the foods were never sprayed with anything. Currently “organic”
also means no sewage sludge, irradiation or genetic modification can be
used in the production of the food or ingredient (whew!).
As of 2002 there are three sub-designations that are important to know about: “100% organic”, “organic” and “made with organic ingredients”. The “100% organic” designation is the only one that is just that. All the ingredients must be certified organic. In the case of “organic”, all agricultural ingredients must be certified organic except where a special “National List” allows them not to be. These non-organic ingredients can’t make up more than 5% of the total (not counting water and salt). In the case of “made with organic ingredients”, at least 70% of the finished product has to be certified organic (not counting water and salt). Any other ingredients that are not required to be organic on the National List can’t be produced but “excluded methods” (another special list).
Tricky? You bet! Political? Absolutely! Consumer friendly? Nope. That said, it’s still a good idea to eat as organically as you can afford to for your long-term health and the overall health of our interlinked ecosystems. But, what do you do when you can’t afford to eat all organically all the time? Here are a few simple things to keep in mind. First, the lower on the food chain you eat, the less intensely concentrated these toxins become before you consume them. As you move farther away from the original interaction between dirt, seed, sun and rain (ex: chard > beetle > chicken > egg; or grass > cow > milk > butter) the more the toxic residues from fertilizers, pesticides, herbicides, fungicides, hormones, antibiotics, and more become, so as the human at the top, you ingest much higher quantities via eggs or butter than you do via chard or oats. Spend your hard earned cash on organic butter (and other dairy), meats, poultry, and eggs. Breathe a little easier about whole grains, most veggies and most fruits. For a really good list of the top most contaminated and the top cleanest conventionally grown fruits and veggies, get the Environmental Working Group’s “Dirty Dozen” and “Clean 15” lists. They even have an ap for your phone so you have it with you when you grocery shop. For starters, only buy organic apples and spinach, but don’t worry so much about broccoli or avocados.
Lastly, when you start reducing "food products" with lots of ingredients on the labels and start eating more whole foods, you eliminate places where toxins can easily get hidden. Keep it REAL! Bon appetite!
(also published on the Patch.com)
As of 2002 there are three sub-designations that are important to know about: “100% organic”, “organic” and “made with organic ingredients”. The “100% organic” designation is the only one that is just that. All the ingredients must be certified organic. In the case of “organic”, all agricultural ingredients must be certified organic except where a special “National List” allows them not to be. These non-organic ingredients can’t make up more than 5% of the total (not counting water and salt). In the case of “made with organic ingredients”, at least 70% of the finished product has to be certified organic (not counting water and salt). Any other ingredients that are not required to be organic on the National List can’t be produced but “excluded methods” (another special list).
Tricky? You bet! Political? Absolutely! Consumer friendly? Nope. That said, it’s still a good idea to eat as organically as you can afford to for your long-term health and the overall health of our interlinked ecosystems. But, what do you do when you can’t afford to eat all organically all the time? Here are a few simple things to keep in mind. First, the lower on the food chain you eat, the less intensely concentrated these toxins become before you consume them. As you move farther away from the original interaction between dirt, seed, sun and rain (ex: chard > beetle > chicken > egg; or grass > cow > milk > butter) the more the toxic residues from fertilizers, pesticides, herbicides, fungicides, hormones, antibiotics, and more become, so as the human at the top, you ingest much higher quantities via eggs or butter than you do via chard or oats. Spend your hard earned cash on organic butter (and other dairy), meats, poultry, and eggs. Breathe a little easier about whole grains, most veggies and most fruits. For a really good list of the top most contaminated and the top cleanest conventionally grown fruits and veggies, get the Environmental Working Group’s “Dirty Dozen” and “Clean 15” lists. They even have an ap for your phone so you have it with you when you grocery shop. For starters, only buy organic apples and spinach, but don’t worry so much about broccoli or avocados.
Lastly, when you start reducing "food products" with lots of ingredients on the labels and start eating more whole foods, you eliminate places where toxins can easily get hidden. Keep it REAL! Bon appetite!
(also published on the Patch.com)
Wednesday, January 2, 2013
Finally! A NO RESOLUTION New Year
So, I'm sure you've noticed... We're all still here... As one of my friends posted on FaceBook, "do I get a medal or something? I've survived 4 apocalypses so far..." Maybe it's the sense of "why bother to make plans when the world is about to end" that people were using to put off making healthy changes. And yet, I agree with being resolution-free this time around. Resolutions are doomed.
Yep, you read that right. I'm making NO resolutions this year. Why? Because they are generally doomed to fail. Why? Because they are usually unrealistic and over-reaching. Oh, we think we have our best interests in mind, and we certainly have our best intentions when making those cross-my-heart promises, but we set our sights awfully high and try to use a sheer force of will to attain our goals. There are numerous studies out now that talk about willpower as a limited resource. I have to agree, and we tend to burn through it using it as an inappropriate fuel to get things done. Sure, it will get you there, but like rocket fuel, it burns hot and fast. It's the wrong tool for lasting change.
I have a proposal: rather than make doomed resolutions, let's instead envision a future we want to inhabit. That future includes all aspects of who you are -- your psyche, your emotional state, your health, your financial resources, your relationships, your spiritual life, and everything else you can imagine. Instead of creating a very small tight box of high expectations, paint a picture of where you want to be with a broad and colorful brush with room to expand! Start envisioning yourself in a world of your own creation. Fill in as much detail as you can. What senses can you employ to make it feel even more real? Does the food you dream forward to eating have a taste? Does that garden you are walking through have a key scent? What color is the check you are writing to pay off that last bill? What does that deep breath feel like as you reach that mountain peak and look to vistas far beyond your current ability to climb? How REAL can you make it look and feel in your mind and your body? Is your body pain-free and moving with ease? Remember, you can dream ANYTHING you want. There are no limits to imagination, no one will be judging your results, so go wild with embellishments! Ok? Got it? Working on a few pictures already? GOOD! Now live in that vision for just 5 minutes everyday this month. Allow your inner kid to roam through this landscape and fill in more details each time you visit. Maybe it's what you do as you wake each morning or before you fall asleep each night. If you want to, write it down or draw it out. Lean into it emotionally. Fill it in with joy and ease. Take deep breaths of the fresh air in your vision.
Why? What good is it to dream? Why am I seeming to suddenly advocate the creation of a complete fantasy when in all my previous posts I exhort you to Get REAL? I'll tell you: because thoughts become things. You know those old tapes you've had running in your head? The ones that tell you in your own voice that you're "sick and tired" of your job? (and presto, you feel sick and tired a LOT, right?) You know the one that tells you that you are bored with life, or the one that belittles your inner-kid's joy in finding beauty in the mirror? You know that voice that tells you that you'll never make it and doubts your every step? Yeah, that's the voice that kills every resolution you ever made. Why bother creating a beautiful vision? Because it is the vision that will pull you forward, not the whip that drives you from behind! It is the vision that will tempt you to take the next step back to your healthy self, not the guilt of breaking a promise! It is the vision and the details that will give you reasons to keep going until you see and feel the changes as they become REAL. After spending time truly envisioning your Self in an environment that is supportive of your health and happiness, start making steps each day towards that vision. No, it may not ultimately end up having pink ponies or crystal castles or galaxy cruisers, but you will find that many of the elements DO show up. Most importantly, as your world begins to shift, it is the shifting itself that begins to pull you forward. It is the feeling better each day that makes you WANT to keep taking steps. This isn't a chore, you don't even need will power, it is a process of creating joy and liberation from limiting beliefs about your Self that you may have been holding onto for decades!
Get Imaginative! Get out the mental paint set! Get REAL!
Yep, you read that right. I'm making NO resolutions this year. Why? Because they are generally doomed to fail. Why? Because they are usually unrealistic and over-reaching. Oh, we think we have our best interests in mind, and we certainly have our best intentions when making those cross-my-heart promises, but we set our sights awfully high and try to use a sheer force of will to attain our goals. There are numerous studies out now that talk about willpower as a limited resource. I have to agree, and we tend to burn through it using it as an inappropriate fuel to get things done. Sure, it will get you there, but like rocket fuel, it burns hot and fast. It's the wrong tool for lasting change.
I have a proposal: rather than make doomed resolutions, let's instead envision a future we want to inhabit. That future includes all aspects of who you are -- your psyche, your emotional state, your health, your financial resources, your relationships, your spiritual life, and everything else you can imagine. Instead of creating a very small tight box of high expectations, paint a picture of where you want to be with a broad and colorful brush with room to expand! Start envisioning yourself in a world of your own creation. Fill in as much detail as you can. What senses can you employ to make it feel even more real? Does the food you dream forward to eating have a taste? Does that garden you are walking through have a key scent? What color is the check you are writing to pay off that last bill? What does that deep breath feel like as you reach that mountain peak and look to vistas far beyond your current ability to climb? How REAL can you make it look and feel in your mind and your body? Is your body pain-free and moving with ease? Remember, you can dream ANYTHING you want. There are no limits to imagination, no one will be judging your results, so go wild with embellishments! Ok? Got it? Working on a few pictures already? GOOD! Now live in that vision for just 5 minutes everyday this month. Allow your inner kid to roam through this landscape and fill in more details each time you visit. Maybe it's what you do as you wake each morning or before you fall asleep each night. If you want to, write it down or draw it out. Lean into it emotionally. Fill it in with joy and ease. Take deep breaths of the fresh air in your vision.
Why? What good is it to dream? Why am I seeming to suddenly advocate the creation of a complete fantasy when in all my previous posts I exhort you to Get REAL? I'll tell you: because thoughts become things. You know those old tapes you've had running in your head? The ones that tell you in your own voice that you're "sick and tired" of your job? (and presto, you feel sick and tired a LOT, right?) You know the one that tells you that you are bored with life, or the one that belittles your inner-kid's joy in finding beauty in the mirror? You know that voice that tells you that you'll never make it and doubts your every step? Yeah, that's the voice that kills every resolution you ever made. Why bother creating a beautiful vision? Because it is the vision that will pull you forward, not the whip that drives you from behind! It is the vision that will tempt you to take the next step back to your healthy self, not the guilt of breaking a promise! It is the vision and the details that will give you reasons to keep going until you see and feel the changes as they become REAL. After spending time truly envisioning your Self in an environment that is supportive of your health and happiness, start making steps each day towards that vision. No, it may not ultimately end up having pink ponies or crystal castles or galaxy cruisers, but you will find that many of the elements DO show up. Most importantly, as your world begins to shift, it is the shifting itself that begins to pull you forward. It is the feeling better each day that makes you WANT to keep taking steps. This isn't a chore, you don't even need will power, it is a process of creating joy and liberation from limiting beliefs about your Self that you may have been holding onto for decades!
Get Imaginative! Get out the mental paint set! Get REAL!
Tuesday, October 30, 2012
GMOs: Genetically Modified Organisms in Our Food Supply
It is unnerving that three of the top five crops grown in the US are now mostly genetically modified. The number one crop, corn, is now 86% GM. Although only 12% of the yields are considered to be consumed directly by humans, over 80% is consumed by livestock and we consume them or their products. The number two crop, soy, is now 93% GM and 79% of all the edible oil consumed by Americans is soy oil. In addition, the following crops are also GM: cottonseed (93%), canola (90%), sugar beets (95%), as well as nearly all Hawaiian papaya, some zucchini and crookneck squash.(1,2)
Traits of GM crops
There are basically two main ways that GMOs are designed: 1) to create a plant that is herbicide tolerant (63% of GMOs); and 2) to create a plant that generates its own pesticides internally (16% of GMOs). About 21% of crops are designed to do both.
Industry Claims
Claims by the companies responsible for this technology, and the creation of the pesticides and herbicides that are used on these crops, assert that GMOs are perfectly safe for human consumption based on the use of some of these pesticides topically on crops over the past decades. As an example, Bt toxin (Bacillus thuringiensis) has been used as a spray on non-GM crops without research into long term effects on human health. Yet, the industry claims that by creating a plant that produces its own Bt toxin, it is essentially the same thing. However, the problem is one of both toxin concentration which is much higher in GM crops, and the alteration of other parts of the organism in ways that have not been studied for long term effects.
Other places you might not think to look for GMO ingredients:
Medications
Supplements
Possible application of biotechnology (3)
The application of genetic engineering is possible in the following ingredients of food supplements. It is however not possible to make general statements whether or not biotechnology was used in a specific product and to which extent.
Vitamins and provitamins: vitamin C, vitamin E, beta-carotene, vitamin B2 (riboflavin), vitamin B12, biotin
Amino acids: cysteine, lysine, tryptophan, methionine, threonine, phenylalanine, glutaminic acid
Secondary plant metabolites: Plant sterols (phytosterines)
Soy protein
Brewing yeast
Enzymes (like amylase, lipase, lactase as digestive agents)
Flavours
Papaya
Emulsifiers: soya lecithin, soybean polyose (E426)
Filling agents: cellulose, ethylcellulose (E 462), dextrin
Acidity regulators: citric acid
Ingredients and additives that contain or likely contain GMOs:
Acetylated starch
Amino acid
Annatto
Ascorbic acid
Aspartame
Beta-carotene
Biotin
Bread Crumbs
Caramel
Caramel colouring
Caramel sugar
Carotinoids
Cellulose
Citric acid
Cobalamin
Corn flour
Cottonseed oil
Cysteine
Cystine
Dextrin
Dextrose
Diacetyl
Egg white solid
Egg yolk solid
Erythrit
Ethyl maltol
Ethylcellulose
Fatty acids
Flavours
Flaxseed
Flour
Fondant
Fructose
Fructose syrup
Glaze
Gluconic acid
Glucono-delta-lactone
Glucose
Glucose syrup
Glutamate
Glutamic acid
Glycerin
Guanylate
Guanylic acid
Hydroxypropylstarch
Inosinate
Inosinic acid
Invert sugar syrup
Invertase
Isomalt
Lactic acid
Lactoflavin
Lactose
Lecithin
Leucine
Linseed oil
Lysine
Lysozyme
Maize germ oil
Malt sugar
Maltitol syrup
Maltodextrins
Maltol
Maltose
Maltose syrup
Mannitol
Methionine
Methylcellulose
Milk protein
Modified Starch
Mono and Diglycerides
Natamycin
Nisin
Oxidised Starch
Persipan
Phenylalanine
Plant Fat
Plant oil
Plant protein product
Plant Sterols
Polenta
Polydextrose
Rapeseed oil
Riboflavin
Sorbitol
Soy Flour
Soy isolate
Soy Oil
Soy protein
Soya lecithin
Soybean polyose
Starch
Starch hydrolysate
Starch phosphate
Starch Sodium octenyl succinate
Sugar
Sunflower Oil
Sweeteners
Tapioca
Textured Soy Protein
Thaumatin
Threonin
Tocopherol
Trehalose
Trockeneiklar
Tryptophan
Vanilla aroma
Vanillin
Vitamin B12
Vitamin B2 (Riboflavin)
Vitamin C
Vitamin E
Vitamins
Whey products
Xanthan
Xylitol
Yeast
Yeast extract
Yeast flakes
(from http://www.gmo-compass.org/eng/database/ingredients/)
Enzymes that are derived from or likely derived from GMOs:
Acetolactate decarboxylase
Aminopeptidase
Amylase
Asparaginase
Catalase
Cellulase
CGTase
Chymosin
Galactosidase
Glucanase
Glucose isomerase
Glucose oxidase
Hemicellulase
Hexose oxidase
Laccase
Lactase
Lipase
Lipoxygenase
Mannanase
Pectinase
Pectinesterase
Phytase
Protease
Pullulanase
Transglutaminase
Xylanase
(from http://www.gmo-compass.org/eng/database/enzymes/)
(1) http://www.epa.gov/oecaagct/ag101/cropmajor.html
(2) “Seeds of Deception” by Jeffery Smith
(3) http://www.gmo-compass.org/eng/database/food/360.food_supplements.html
Get Informed. Get Clear. Get REAL.
Traits of GM crops
There are basically two main ways that GMOs are designed: 1) to create a plant that is herbicide tolerant (63% of GMOs); and 2) to create a plant that generates its own pesticides internally (16% of GMOs). About 21% of crops are designed to do both.
Industry Claims
Claims by the companies responsible for this technology, and the creation of the pesticides and herbicides that are used on these crops, assert that GMOs are perfectly safe for human consumption based on the use of some of these pesticides topically on crops over the past decades. As an example, Bt toxin (Bacillus thuringiensis) has been used as a spray on non-GM crops without research into long term effects on human health. Yet, the industry claims that by creating a plant that produces its own Bt toxin, it is essentially the same thing. However, the problem is one of both toxin concentration which is much higher in GM crops, and the alteration of other parts of the organism in ways that have not been studied for long term effects.
Other places you might not think to look for GMO ingredients:
Medications
Supplements
Possible application of biotechnology (3)
The application of genetic engineering is possible in the following ingredients of food supplements. It is however not possible to make general statements whether or not biotechnology was used in a specific product and to which extent.
Vitamins and provitamins: vitamin C, vitamin E, beta-carotene, vitamin B2 (riboflavin), vitamin B12, biotin
Amino acids: cysteine, lysine, tryptophan, methionine, threonine, phenylalanine, glutaminic acid
Secondary plant metabolites: Plant sterols (phytosterines)
Soy protein
Brewing yeast
Enzymes (like amylase, lipase, lactase as digestive agents)
Flavours
Papaya
Emulsifiers: soya lecithin, soybean polyose (E426)
Filling agents: cellulose, ethylcellulose (E 462), dextrin
Acidity regulators: citric acid
Ingredients and additives that contain or likely contain GMOs:
Acetylated starch
Amino acid
Annatto
Ascorbic acid
Aspartame
Beta-carotene
Biotin
Bread Crumbs
Caramel
Caramel colouring
Caramel sugar
Carotinoids
Cellulose
Citric acid
Cobalamin
Corn flour
Cottonseed oil
Cysteine
Cystine
Dextrin
Dextrose
Diacetyl
Egg white solid
Egg yolk solid
Erythrit
Ethyl maltol
Ethylcellulose
Fatty acids
Flavours
Flaxseed
Flour
Fondant
Fructose
Fructose syrup
Glaze
Gluconic acid
Glucono-delta-lactone
Glucose
Glucose syrup
Glutamate
Glutamic acid
Glycerin
Guanylate
Guanylic acid
Hydroxypropylstarch
Inosinate
Inosinic acid
Invert sugar syrup
Invertase
Isomalt
Lactic acid
Lactoflavin
Lactose
Lecithin
Leucine
Linseed oil
Lysine
Lysozyme
Maize germ oil
Malt sugar
Maltitol syrup
Maltodextrins
Maltol
Maltose
Maltose syrup
Mannitol
Methionine
Methylcellulose
Milk protein
Modified Starch
Mono and Diglycerides
Natamycin
Nisin
Oxidised Starch
Persipan
Phenylalanine
Plant Fat
Plant oil
Plant protein product
Plant Sterols
Polenta
Polydextrose
Rapeseed oil
Riboflavin
Sorbitol
Soy Flour
Soy isolate
Soy Oil
Soy protein
Soya lecithin
Soybean polyose
Starch
Starch hydrolysate
Starch phosphate
Starch Sodium octenyl succinate
Sugar
Sunflower Oil
Sweeteners
Tapioca
Textured Soy Protein
Thaumatin
Threonin
Tocopherol
Trehalose
Trockeneiklar
Tryptophan
Vanilla aroma
Vanillin
Vitamin B12
Vitamin B2 (Riboflavin)
Vitamin C
Vitamin E
Vitamins
Whey products
Xanthan
Xylitol
Yeast
Yeast extract
Yeast flakes
(from http://www.gmo-compass.org/eng/database/ingredients/)
Enzymes that are derived from or likely derived from GMOs:
Acetolactate decarboxylase
Aminopeptidase
Amylase
Asparaginase
Catalase
Cellulase
CGTase
Chymosin
Galactosidase
Glucanase
Glucose isomerase
Glucose oxidase
Hemicellulase
Hexose oxidase
Laccase
Lactase
Lipase
Lipoxygenase
Mannanase
Pectinase
Pectinesterase
Phytase
Protease
Pullulanase
Transglutaminase
Xylanase
(from http://www.gmo-compass.org/eng/database/enzymes/)
(1) http://www.epa.gov/oecaagct/ag101/cropmajor.html
(2) “Seeds of Deception” by Jeffery Smith
(3) http://www.gmo-compass.org/eng/database/food/360.food_supplements.html
Get Informed. Get Clear. Get REAL.
Saturday, August 11, 2012
Boosting Energy: the Dangers of the Quick Fix
Breakfast for Elliot is a bowl of frosted corn flakes with skim milk and a cup of black coffee. Zinging he hits the highway for work. By 10am he’s been to the break room twice for coffee and nibbles from the birthday cake left in the staff fridge. 12:30 lunch meeting where he eats a store-bought roast beef sandwich that is more bread than beef. Now it’s 3pm. Thinking is getting hard. Elliot is dragging and looking at the clock every 5 minutes wishing he could speed up time... He reaches for a cola/latte/mocha/chocolate bar to accelerate himself through to quitting time... Blood sugar surges, heart rate increases, insulin jets through the bloodstream trying to manage glucose...
Ok, let’s rewind all the way back to breakfast and see if we can’t help Elliot set himself up for a productive and energetic day...
Breakfast really is one of the most important meals of the day. It sets the stage for the rest of his day. Will he have enough fuel to keep his brain functioning on high when he needs it? If he breaks the fast he endured between 7am and dinner the night before with a balance of nutrients from each major food category he will stand a good chance. Good breakfast choices include low-glycemic carbohydrates like old fashioned oatmeal or 9-grain cereal, or low-sugar granola without dried fruit. Add to that a source of protein to give the body base materials for cell signally, nutrient transport and tissue repair such as eggs, nuts, or plain whole milk yogurt. Don’t leave out the healthy fats! Dietary fats act as the oak log on the bonfire that burns in the hours after the carbohydrate fuel has burnt off. Healthy fats include butter and whole milk fat from organic grass-fed cows, the oils found in nuts that can be put on oatmeal or in granola, and the fat found in whole coconut milk.
Coffee or tea can be beneficial, but it is advisable to be careful about adding sugar and avoid using sugar substitutes if you want to keep your brain healthy and your body trim. Caffeine and sugar together can help the brain be efficient and may be a good combination in small quantities prior to a strenuous thinking task such as taking and exam. But, in slightly larger quantities and frequencies, the sugar that comes in with the caffeine is more prone to become body fat than be used as fuel for speedy thought processes. Remember to keep drinking water though because caffeine will dehydrate the body and brain. Water is essential to efficient conduction of the electrical impulses that make up thoughts and nerve function.
Having access to healthy snacks at work or school is essential to keeping the brain happy and functioning without getting fuzzy. It is important to keep fuel coming in and not go more than about 3-4 hours without eating anything for brain performance and metabolism to stay high. Good choices to take along include trail mix (without candy), fresh fruit and a small pack of nuts or nut butter, hard boiled egg and crackers, or humus and sliced veggies.
Lunch should consist primarily of vegetables and protein with a sauce or dressing that includes a healthy fat. Examples might be a big salad with grilled salmon and hollandaise sauce, vegetable stir fry with chicken (skip the rice), or black bean and veggie soup or chili. By taking out the “white” food group of highly processed grains (bread, white rice, potatoes, pasta) you remove the culprit for the 3pm slump and the 5pm need to eat the couch before dinner.
Dinners for most of us need to be rearranged. This should not be our largest meal of the day after which we then slump mentally exhausted onto the couch and channel surf for 3 hours before bed. Dinners should be more like the “suppers” of old -- a lighter meal than lunch with more veggies than starches and a keen attention to lean healthy proteins for the body to use throughout the night as it moves into rest and repair mode. Loading up on high glycemic carbohydrates and grains is the wrong move for most people. These are the faster burning fuels that are better used during the day when we are vertical and exerting ourselves (hopefully!) physically. It is the proteins and vitamins and minerals and enzymes that are most useful to our bodies at night.
These are very general suggestions! For more details on how your own particular body utilizes foods and which sort of eating plan would work best for you, please consult with a nutritionist who understands that you are your own personal Universe. If there was a single “diet book” that worked for everyone, we wouldn’t have shelves full of different options. A qualified professional can help create meal plans and menus that will work for your whole family and not turn you into a short-order cook for each member of the household. It doesn’t have to be hard.
Get curious. Get informed. Get REAL.
Ok, let’s rewind all the way back to breakfast and see if we can’t help Elliot set himself up for a productive and energetic day...
Breakfast really is one of the most important meals of the day. It sets the stage for the rest of his day. Will he have enough fuel to keep his brain functioning on high when he needs it? If he breaks the fast he endured between 7am and dinner the night before with a balance of nutrients from each major food category he will stand a good chance. Good breakfast choices include low-glycemic carbohydrates like old fashioned oatmeal or 9-grain cereal, or low-sugar granola without dried fruit. Add to that a source of protein to give the body base materials for cell signally, nutrient transport and tissue repair such as eggs, nuts, or plain whole milk yogurt. Don’t leave out the healthy fats! Dietary fats act as the oak log on the bonfire that burns in the hours after the carbohydrate fuel has burnt off. Healthy fats include butter and whole milk fat from organic grass-fed cows, the oils found in nuts that can be put on oatmeal or in granola, and the fat found in whole coconut milk.
Coffee or tea can be beneficial, but it is advisable to be careful about adding sugar and avoid using sugar substitutes if you want to keep your brain healthy and your body trim. Caffeine and sugar together can help the brain be efficient and may be a good combination in small quantities prior to a strenuous thinking task such as taking and exam. But, in slightly larger quantities and frequencies, the sugar that comes in with the caffeine is more prone to become body fat than be used as fuel for speedy thought processes. Remember to keep drinking water though because caffeine will dehydrate the body and brain. Water is essential to efficient conduction of the electrical impulses that make up thoughts and nerve function.
Having access to healthy snacks at work or school is essential to keeping the brain happy and functioning without getting fuzzy. It is important to keep fuel coming in and not go more than about 3-4 hours without eating anything for brain performance and metabolism to stay high. Good choices to take along include trail mix (without candy), fresh fruit and a small pack of nuts or nut butter, hard boiled egg and crackers, or humus and sliced veggies.
Lunch should consist primarily of vegetables and protein with a sauce or dressing that includes a healthy fat. Examples might be a big salad with grilled salmon and hollandaise sauce, vegetable stir fry with chicken (skip the rice), or black bean and veggie soup or chili. By taking out the “white” food group of highly processed grains (bread, white rice, potatoes, pasta) you remove the culprit for the 3pm slump and the 5pm need to eat the couch before dinner.
Dinners for most of us need to be rearranged. This should not be our largest meal of the day after which we then slump mentally exhausted onto the couch and channel surf for 3 hours before bed. Dinners should be more like the “suppers” of old -- a lighter meal than lunch with more veggies than starches and a keen attention to lean healthy proteins for the body to use throughout the night as it moves into rest and repair mode. Loading up on high glycemic carbohydrates and grains is the wrong move for most people. These are the faster burning fuels that are better used during the day when we are vertical and exerting ourselves (hopefully!) physically. It is the proteins and vitamins and minerals and enzymes that are most useful to our bodies at night.
These are very general suggestions! For more details on how your own particular body utilizes foods and which sort of eating plan would work best for you, please consult with a nutritionist who understands that you are your own personal Universe. If there was a single “diet book” that worked for everyone, we wouldn’t have shelves full of different options. A qualified professional can help create meal plans and menus that will work for your whole family and not turn you into a short-order cook for each member of the household. It doesn’t have to be hard.
Get curious. Get informed. Get REAL.
Wednesday, May 16, 2012
Man Parts
Why is it that the topic of “men’s health” always seems to be a synonym for prostate health or erectile dysfunction? Yes, the prostate gland is important, but there is a whole MAN attached to it and his overall health is vital to the health of all his parts. Let’s look at a few things that are important to consider in whole-body health trajectories that don’t get much attention.
Building blocks: We all played with them as kids. You learned about how a wobbly foundation meant that your castle would fall over more easily than a well built one. You learned about how certain blocks fit together better than others. And you learned that using the bigger blocks on the bottom gave your castle more stability.
Translation: There are a few big pieces to focus on for overall health at the foundation level that will make all the difference in the stability and maintainability of health in the long run. The really cool thing is that all of these are under personal control, not the purview of the pharmaceutical companies or the medical community. In most cases, the biggest contributor to health or dis-ease is what we do (or don’t do) every day.
What to Eat? Start with less... Over-consumption of food and the development of obesity is one of the leading causes of all chronic dis-eases in the US and is directly implicated in the development of benign prostatic hyperplasia (BPH), prostate cancer, erectile dysfunction (ED), heart dis-ease, diabetes and more.
One of the greatest disservices perpetuated on the American public has been the idea that a low- or no-fat diet is somehow healthy. The key is the type of fat and where it comes from. You actually need some saturated fats along with essential fatty acids, but fake, damaged or contaminated fats are deadly. Low/non-fat conventional dairy products have been linked to prostate cancer, and high intakes of unprotected omega 3 fatty acids (i.e. not enough antioxidants) are linked to the development of BPH.
The same holds true for proteins, especially animal derived proteins. There are vast differences in health consequences between consuming organic, grass-fed, “happy” beef/dairy and commercial, feed-lot, grain (and “other”) fed beef/dairy. Our biggest problem, however, is likely to be highly processed carbohydrates including products made with refined sugars and flours, refined white rice, and starchy veggies that have been subjected to high heat. High-glycemic index carbohydrates (highly processed carbs and sugars) have been linked to prostate cancer and BPH. If I could make a one sentence recommendation for your overall health it would be this: Eat foods that were grown the way they were meant to live (organically) with the least amount of processing possible and prepared with care. If we all did this I would be willing to bet that 80% of our chronic health issues would magically disappear.
What to Drink: Simple, water. Those studies claiming that red wine is beneficial for heart dis-ease? Yeah, those have been found to be mostly false. Sorry. And beer is one of the worst things to indulge in daily, even more so than sodas which are looking worse and worse as the studies roll in. Coffee? Good news! One coffee drink per day is good for the liver and helps to prevent diabetes. The trick is to eliminate the sugar and only use organic grass-fed hormone-free whole milk or half and half. Soy milk? Let’s just say “don’t go there” and leave that for another discussion. Water. Clean, pure, non-distilled water.
What to Do: Another simple answer, move. If there were a medication that could provide all the benefits of exercise, MDs would be sued for malpractice if they didn’t prescribe it for everyone! Basically there are only benefits, even the side effects are beneficial! It’s no wonder because moving is what we were built to do. This modern age has seen a new ill health syndrome develop called SED or sedentary death syndrome. The less you move the greater your chances of early death or a long, drawn out, dis-ease riddled old age. And is it related to BPH, prostate cancer and ED? You bet. No surprise there. The research all shows that the better shape you’re in, the better ALL your man parts work! (And yes, the sex is better too...)
Get the gunk out. Get moving. Get serious about your health. Get REAL.
Building blocks: We all played with them as kids. You learned about how a wobbly foundation meant that your castle would fall over more easily than a well built one. You learned about how certain blocks fit together better than others. And you learned that using the bigger blocks on the bottom gave your castle more stability.
Translation: There are a few big pieces to focus on for overall health at the foundation level that will make all the difference in the stability and maintainability of health in the long run. The really cool thing is that all of these are under personal control, not the purview of the pharmaceutical companies or the medical community. In most cases, the biggest contributor to health or dis-ease is what we do (or don’t do) every day.
What to Eat? Start with less... Over-consumption of food and the development of obesity is one of the leading causes of all chronic dis-eases in the US and is directly implicated in the development of benign prostatic hyperplasia (BPH), prostate cancer, erectile dysfunction (ED), heart dis-ease, diabetes and more.
One of the greatest disservices perpetuated on the American public has been the idea that a low- or no-fat diet is somehow healthy. The key is the type of fat and where it comes from. You actually need some saturated fats along with essential fatty acids, but fake, damaged or contaminated fats are deadly. Low/non-fat conventional dairy products have been linked to prostate cancer, and high intakes of unprotected omega 3 fatty acids (i.e. not enough antioxidants) are linked to the development of BPH.
The same holds true for proteins, especially animal derived proteins. There are vast differences in health consequences between consuming organic, grass-fed, “happy” beef/dairy and commercial, feed-lot, grain (and “other”) fed beef/dairy. Our biggest problem, however, is likely to be highly processed carbohydrates including products made with refined sugars and flours, refined white rice, and starchy veggies that have been subjected to high heat. High-glycemic index carbohydrates (highly processed carbs and sugars) have been linked to prostate cancer and BPH. If I could make a one sentence recommendation for your overall health it would be this: Eat foods that were grown the way they were meant to live (organically) with the least amount of processing possible and prepared with care. If we all did this I would be willing to bet that 80% of our chronic health issues would magically disappear.
What to Drink: Simple, water. Those studies claiming that red wine is beneficial for heart dis-ease? Yeah, those have been found to be mostly false. Sorry. And beer is one of the worst things to indulge in daily, even more so than sodas which are looking worse and worse as the studies roll in. Coffee? Good news! One coffee drink per day is good for the liver and helps to prevent diabetes. The trick is to eliminate the sugar and only use organic grass-fed hormone-free whole milk or half and half. Soy milk? Let’s just say “don’t go there” and leave that for another discussion. Water. Clean, pure, non-distilled water.
What to Do: Another simple answer, move. If there were a medication that could provide all the benefits of exercise, MDs would be sued for malpractice if they didn’t prescribe it for everyone! Basically there are only benefits, even the side effects are beneficial! It’s no wonder because moving is what we were built to do. This modern age has seen a new ill health syndrome develop called SED or sedentary death syndrome. The less you move the greater your chances of early death or a long, drawn out, dis-ease riddled old age. And is it related to BPH, prostate cancer and ED? You bet. No surprise there. The research all shows that the better shape you’re in, the better ALL your man parts work! (And yes, the sex is better too...)
Get the gunk out. Get moving. Get serious about your health. Get REAL.
Monday, April 23, 2012
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.
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.
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