So true!

Water ~ Your constant companion

Drink Water ... and a lot of it.
Many of us, each day, are functioning on a mildly dehydrated level. This inadequacy of fluid can cause overeating, eating foods that are high in sugar (to wake us up), blood sugar fluctuations, lightheadedness, and most of all, fatigue (the #1 reason for daytime sleepiness is mild dehydration.) 

Additionally, water acts to aid in appetite as we often mistake hunger pains for general thirst. Adequate water intake helps to keep overeating and binging at bay. Water acts as an internal bath, helping to remove waste and toxins our body does not need!  Added bonus - your skin will love love love it!

How much do you need?
You've probably heard the standard "64 ounces" rule.  This is general figure. I like to use this one:

DRINK HALF YOUR BODY WEIGHT IN OUNCES

A 100 lb person would drink 50 oz of water. A 200 lb person would drink 100 oz of water, etc.

And remember to try to drink it from glass and not plastic water bottles.

**Note - if drinking adequate water is new for you, you may find that you notice a "bloating" feeling for a week or so. Not to worry - this will dissipate as your body adjusts to the increase of fluid......keep on drinkin' !

Should I be taking vitamins?

Why? No matter how diligent we are in eating whole, natural, non-processed, non-toxic, healthy foods, we are incapable of getting all the necessary vitamins and minerals our bodies require for optimal health. Environmental factors and food/farming practices deplete our bodies of vital nutrients that we must make up for in supplementation. There is a gap between “adequate” and “optimal” nutrition - which accounts for Americans being 80% nutrient-deficient. This is where high-quality supplementation assists. 
Optimal vitamin supplementation can do the following:

Enhance Immune System

Reduce free radicals

Support healthy brain function

Protect cardiovascular system

Lessen joint pain and enhance health of your bones and joints

Promote radiant skin and prevent wrinkling

Increase metabolism and help stabilize blood sugar

Not all vitamins are created equal. The rule of thumb ~ cheap vitamins = cheap vitamins.  You will get what yoy pay for.  You don’t have do go broke, but you do have to do your homework. Below is a list of suggested pharmaceutical-grade vitamin companies (Note: these are not the ONLY high-quality companies on the market. You may do your own research and fine ones you prefer. These are just suggestions).

USANA (www.usana.com)

Emerson Ecologics (www.emersonecologics.com)

Dr. Andrew Weil - Vitamin Advisor (www.drweil.com)

Dr. Julian Whitaker (www.drwhitaker.com)

Nordic Naturals - available at Super Supplements

Country Life - available at Super Supplements

The primary supplements recommended (per the Linus Pauling Institute at Oregon State University, a world renowned research center on the science of micronutrients), we should be supplementing our diet with:

Vitamin D - 2000 IU per day

EPA and DHA Omega-3 Fatty Acids: 1 g

Pharmaceutical Grade Multi-Vitamin which includes:

Biotin - 30 mcg

Folic Acid - 400 mcg

Niacin20 mg

Pantothenic Acid - 5 mg

Riboflavin - 1.7 mg

Thiamine - 1.5 mg

Vit A - 2,500 IU

Vit B6 - 2 mg

Copper - 900 mcg

Iron - 18 mg

Magnesium - 320 mg (women) 420 mg (men)

Vit B12 - 30 mcg

Vit C - 400 mg

Vit D - 2, 000 IU

Vit E - 200 IU

Vit K - 10 - 20 mcg

Zinc - 15 mg

Selenium - 70 mcg

Chromium - 60 - 120 mcg

Potassium - 4.7 g

Calcium - 1,000 - 1,200 mg


**As always, you should check with your physician or healthcare provider before taking some vitamins that may interact with certain medications.**


Bottom line - - - with proper diet that is supported by quality vitamins and minerals, we should feel confident we're doing all we can to guide our health and walk closer toward Optimal Wellness.

The Truth About Plastics

We shouldn't discuss the topic of toxins in our food without addressing a big culprit in the equation, and that is the packaging and storage for our food.  Here are some facts about the plastics in the U.S.

* The plastics industry is the third largest manufacturing industry in the U.S. - get out!!
* The U.S. plastic industry creates more than $341 billion in annual shipments - big money!
* There are over 16,632 plastic facilities in the U.S. - what?!?!?
(www.plasticsindustry.org)

Plastic has become so prevalent in every day life, we don't even notice it any more. However, as the increase in plastic usage goes up, our health simultaneously has declined (not to mention the whole environmental issue with this compound that does not break down!!) Is there a link?  Could this be a small chip in the disharmony within our bodies?  Read on.

Convenience is synonymous with plastic.  Think about how much food comes in plastic packaging!  Just open your refrigerator or cupboards and see for yourself.  Some of you may have heard reports about the affects of certain compounds in plastic that "aren't good for you."  But we had the luxury of listening to Dixie, a loyal B2Ber and (lucky for us) one who worked in the food and beverage container industry for 10 years as an Environmental Engineer. She shared with us more insight.  Dixie openly offered some suggestions regarding the use of plastics ~ and the reality of the dangers they cause to our health.  Here is what we learned last week:

1. ALL plastics breakdown and release chemicals, especially when heated or stressed (by microwaves, dishwashers, rubbing, denting, everyday use, etc.)

2. The chemicals released include BPA and pthalates and they mimic our hormones, specifically estrogen in women and testosterone in men, and upset how the hormones behave in our bodies. (YIKES!)

3. "BPA Free" does not mean that the plastic is free of chemicals that affect hormonal activity. Some are even more dangerous than BPA. (EEK! Why do we not hear of this?)

4. Generally...the higher the recycling number on the bottom of the plastic, the harder the plastic and the harder it is to leach chemicals. However, the higher the number, the more toxic the chemicals are that were used in that product.  (Hmmmm. Catch 22.)

5. Aluminum and steel containers are coated with an epoxy resin that contains BPA and can chip easily if metal is dented and degrade over time. (So.....gotta use them wisely)

When we say "plastic" we are talking about:
Saran Wrap, water bottles, plastic baggies, Ziploc Take-a-Longs, plastic dishes, storage containers, "steamer" veggies in a bag, quick & easy microwave meals, baby bottles and nipples, and a plethora of other products. You really have to watch for it. Heck, I bought pre-cooked organic brown rice the other day and the directions told me to make a cut in the plastic covering and nuke it in the plastic bowl for two minutes.  Grrr.  Good thing I had just heard Dixie....so I transferred it to glass first.

Suggestions:
Do not to heat any food in plastic in the microwave.

Always allow food to completely cool before using plastic storage.

Never put plastics in the dishwasher.  Wash them in luke warm water with very little soap.

Glass is the best option for food storage, especially liquids and fatty foods.  

For your daily water bottle, choose glass. Here is a link for one brand:  www.lifefactory.com

Be extra careful with babies and children; think bottles, pacifiers, plastic toys, etc.  Their little bodies are still developing.

Do not buy cans that are dented - it breaks the seal inside and allows chemicals to leak into the food. And do not store food in an opened can in the fridge....transfer to glass.

Replace any BPA-Free products regularly - six months to a year - as they have broken down at that point.

Once again, we fall back to time and the need to save it in our hectic lives.  Glass = more washing.  Glass = less convenient.  Glass = more $. But it also = less waste, less exposure to possible health problems, and more thought about our meals and environment.

We can't avoid plastic all of the time, so adopt the 80/20 rule.....80% "plastic free"....20% "because I had to." It's all good stuff, Folks!  Just more tools for your journey toward Optimal Health!

The "Dirty Dozen"

Here is a list of food that would be best if they were organic.

Why?

Because when tested, these foods routinely contained the highest levels of pesticides or chemicals on them (at least 30 different kinds - eeeh ghads!!)

• Apples
• Celery
• Strawberries
• Peaches
• Spinach
• Nectarines
• Grapes
• Bell Peppers
• Potatoes
• Blueberries
• Meat Products, Dairy Products & Egg Products  (double whammy on these because of both pesticides AND hormones/steroids/antibiotics. Ick)

Interesting little video that might help convince you :)
> http://www.youtube.com/watch?v=exBEFCiWyW0&feature=youtube_gdata_player


And ALL produce, organic or not, should be thoroughly cleaned with a non-toxic wash. This is the one I prefer, available at many local stores ( I get mine at Fred Meyer in the Organic section or Trader Joe's)



Envirrone Vegetable Wash..........Love it.
However, even a great washing can't remove the yuck from food, so it's best to go organic with them.  If you've got the extra cash, these would be next - better safe than sorry:

• Onions
• Avocados
• Pineapple
• Cabbage
• Broccoli
• Bananas
• Asparagus
• Corn
• Mangoes

Now what??

So what does it mean to be "Organic?" This is a great punch list, straight off Organic Valley's website. I think it simply sums it up

1. Nutrient density

Organic farmers nourish the soil that feeds our food. Research shows that organically-produced foods are higher in antioxidants and other nutrients than their conventional counterparts.

2. No persistent pesticides or synthetic fertilizers.

Designed by intent to kill living organisms, persistent pesticides can be harmful to wildlife and human health, especially as they contaminate our food, air and water or accumulate in our cells. Synthetic fertilizers require large quantities of fossil fuels to produce, and contribute to soil degradation and ocean dead zones.

3. No synthetic growth or breeding hormones.

Avoiding synthetic hormones (which are frequently given to conventional dairy and meat animals to alter reproductive cycles and speed up growth) means less stress for animals, and reduced human exposure to endocrine-disrupting chemicals.

4. No antibiotics.

Overuse of antibiotics in farm animals leads to the development of dangerous antibiotic-resistant infections. Organic farmers instead rely on natural measures to promote and maintain animal health.

5. No GMOs.

Genetically engineered crops are a relatively recent technology with potentially devastating impacts on ecosystems and human and animal health. Organic regulations forbid the use of genetically engineered seeds or animals (including clones).

6. Animal care.

Organic philosophy means raising animals in harmony with nature. Quality animal care keeps animals healthy and productive, naturally. As we like to say, happy cows make the best milk!

Here's the next argument.........

"Organic costs too much!"

I know. Not news to me, folks. Yes, it is more expensive. But here's my justification (and this is coming from a fixed/single-income home where my sweet husband does not climb any sort of corporate ladder. The small income I do contribute goes largely to our food budget) :

I'm not willing to risk it. I am willing to sacrifice in other areas of our lives in order to spend a little more on high quality food. I'm going to try whatever is in my power to strive toward Optimal Health.  And truth be told, I find the higher quality of food we eat, the less we really need to feel satisfied! (We know our portion sizes are out of control in this country and going organic helped us to fix that problem quickly ~ win/win!)

I don't want to ingest controllable chemicals, drugs, or artificial garbage. There are many toxins I can't avoid, so why not do something about the ones I can?

On the $ end of it - Ever heard of supply and demand? If we consumers begin demanding more organic choices (you vote every time you buy something) the supply will go up, companies will begin to compete and guess what? Yup.  We will drive the cost down. This could take some time, but I am already seeing more and more organic products on the shelves of my fav stores and when they go on sale, they are NO MORE expensive than non-organic products. Herein lies the hardest part - you gotta take the time to watch the ads and shop smart!! In our fast-paced, fast-food, quick & easy, eat-on-the-run, culture, meal planning is a thing of the past, but it pays off, I promise. (NOTE*** If you see a great buy - PLEASE POST IT on this blog for all to hear :)
_________________________________________________________________________________

Feeling a bit like this????

DO NOT, I repeat, DOT NOT flip out and feel you need to trade out your entire kitchen right this second.  This, as I've said, takes time. You can toss if you want, but the best way to do this is in a three step process:

1) Decide on the biggest and easiest changes you want to make right away. My recommendation is to focus on Dairy and Meat products (you are getting both the drugs and the pesticides since they eat from the pastures treated with that gunk).  Meal plan it out and then start shopping around for the best buys on these products.  Get used to this for a couple of weeks.

2) Then, inventory the rest of your kitchen and write down the staple items you will replace with higher quality.  The next time you make your shopping list, refer to those notes.

3) Slowly begin replacing most items in your kitchen. Note that not all items will be organic. There ARE companies out there that don't use a ton of the no-no's - but you have to take the time to read and do some homework. Sometimes we just have to go with the cleanest version possible.  I get that and I practice it.

No need to point out that eating out is much harder when trying to rid ourselves of toxins, right?  Restaurants have to provide the "nutritional" content in food, but they don't have to provide the ingredients.  Face it  - eating at home becomes the norm and THAT JUST FEELS BETTER!!!!

The final point I want to make is that I am a realist. I do not eat 100% organic or 100% clean every single meal of every single day.  Some people do, and I admire that so much. But I have a husband, three active kids, and a business.....you know, a life. So while I encourage and support everything mentioned so far, I also feel completely at peace ordering a pizza or dining out for a meal. I do not obsess about it nor do I rid myself with guilt.  I make a point to choose nutritious foods and avoid toxic foods the majority of the time, but know that when I do indulge....it's okay.  At least I'm aware of what I'm eating, and that, friends, is our biggest concern. 

definition of majority: obsolete - the quality or state of being greater

Besides, healthy folks have a bit more wiggle room. :)

Do I Need to Go Organic?

How does one avoid these processed food ingredients?

Whole foods and/or try organic.

"Do I have to?"
This is the single most common question I get asked each week.  Let me preface this by saying that there will be opposition to my opinion and I expect it. After all, we're talking the livelihood of many in the conventional farming industry.  But this is my opinion - you feel free to make yours.

We have to rewind a little bit to get the full picture.      

Since the 1940's, farming has drastically changed. During this time the agriculture industry has been authorized to use man-made products to assist their crops and give animals a boost in their growth and production. Pesticides, herbicides, fungicides, growth hormones, steroids, and antibiotics are all routinely used on crops and with farm animals. What's the big deal, right?  Well......not so fast. 

Many people assume that, since they are legal, these products must be "safe." Unfortunately, there's lack of research on how these things affect our health, and the toxicity levels that do exist is not adequately communicated to consumers. Just because it has a label from the Environmental Protection Agency (EPA) does not mean it is safe. 

Case in point: When my school district sprays the playground with any sort of chemical, they are required by law to inform me.  Why?  Because it's safe?  Noooo......  Listen, would you allow your child eat their PB & J in a field after it's been sprayed?  I would hope not.  It's common sense. THESE CHEMICALS WERE MEANT TO KILL....weeds, fungus, pests. What makes us think they don't do damage to the human body?

On to the crud injected into animals......seriously.....EEK!  Growth hormones and antibiotics in our meat means hormones and antibiotics in our BODIES.  No coincidence that a number of hormone-related illness and disease are on the rise!!! We wonder why our young girls are starting to menstruate as early as the 4th grade!? We wonder why we have antibiotic resistance!? We wonder why our infertility problems have skyrocketed!? We wonder why so many people have Thyroid Disorder? We wonder why we have estrogen, progesterone, testosterone, and DHEA imbalances?  Can anyone say PMS? Menopause nightmares?  Hormone-related cancers of all kinds???? 
Let us not be ignorant.
It just makes sense, doesn't it?  The timeline, for me, definitely indicates a correlation between the systematic changes in our food production and the rise of human illness and disease. It might not be the sole cause, but seriously..............just spend 15 minutes on Google if this didn't raise your eyebrows.

Consumer consumption of these harmful products promotes disharmony within our bodies.  Disharmony is a breeding ground for illness and disease.  We mess with the God-given design of our foods and we have opened up a whole lotta health issues.  And looking at the big 'ol picture has me pretty convinced there's a strong connection with the toxins in our foods and environment and the poor quality of our health and wellness.

You will hear arguments on the other side of this opinion. I respect that.  However,

I.will.err.on.the.side.of.caution.whenever.I.am.able.

unless and until an unbiased study is done to tell me that ingesting these things causes NO damage.

Don't take the stance, "What I don't know won't hurt me." In this case, it sure might. 
Why not be safer than sorry?

Please don't be misled - we cannot control getting certain illnesses or diseases, or even colds and flu's, all of the time.  Bad things happen even to people with the best of intentions. But should we be that person who is unfortunately diagnosed with a bummer of a problem, don't we want our bodies to be prepared to fight it?  Should we not give our immune systems the opportunity to reach their full potential? I just heard of an acquaintance who was diagnosed with pancreatic cancer. Do you know who one of her very first appointments was with after her diagnosis?  A NUTRITIONIST.  Yup. Okay, NOW they're telling her how to help her body with food - - - -whaddaya know?? And then guess what they said............yes........."make sure you're exercising."  No way, really?  Wonderful advice and I am so happy to hear they credit these things with helping a body in distress, but we need to take note and help it  BEFORE we are diagnosed, or it could be too late.