Tuesday, December 7, 2010

If I could give the world just one pill...


The first request I received for a specific blog topic was for a stream lined supplement regimen and I understand this reader's frustration. A few trips to a health food store and you can end up with a cabinet full of half used bottles and an empty wallet. We all know there is no one magic pill. And I don't believe there is one regimen that will work for everyone. So what are you supposed to do?

Be selective about where you're shopping. 
A big box store generally doesn't sell quality supplements. Their buyers have an MA in business administration not holistic nutrition. Shop at a local co-op or privately owned store. Reputation for quality products and customer service are everything to a smaller store. Make sure the store is fairly clean; Cleanliness is important to health. Do the employees seem to be in generally good health? Everyone gets a bug from time to time or could stand to lose a couple pounds. But if most of the employees do not resemble a level a of health you would be happy to achieve, you might be in the wrong store. Most importantly, ask about the store's general philosophy. Do they even have one? Shop for a store you are happy with.
Know your sales clerk. 
When you go into a store with a specific issue or question, the sales clerk should ask you questions about your health and lifestyle to be sure you're getting a product matched to your needs. If they just hand you a multi off the shelf without an explanation or asking you a few questions, ask to speak with another employee. If the store isn't super busy take a minute to ask about the backgrounds of the employees you're working with. Find one you're comfortable with and try to work with them each time you go to that store. What is that employees general philosophy on health and nutrition? Did they listen to your needs and ask questions? Did you leave the store with a product you are happy with? Every state does not offer a specific degree or certificate for this industry so you'll need to be a little open minded about the employees background and experience but they should have some.
The Products.
It will cost more but select a whole food supplement when possible. Make sure it is 100% whole food. If the label says whole food BASED, it's not. Generally a true whole food supplement will cost a bit more but it is worth it in quality. And you can get USDA certified organic supplements now. Look for them. Why would you want to take a detoxifying herb or fiber that has been sprayed with pesticides and fertilizers? If you really cannot afford the products, tell the clerk. Let them know what your price range is. A good clerk can usually help you select a less expensive product and sacrifice the least amount of quality.
A typical recommended vitamin regimen looks something like this:
Multi-vitamin
Multi-mineral
Fish Oil or Flax
Digestive Enzymes 
Pro-biotics &
Fiber
If I could give the world just one pill.
So you've found a store and an employee you like. You're on a regimen but you just don't want to take it all anymore or you still just cannot afford it. What do you have to take? Spend your money on a high quality pro-biotic. Why? Well, a pro-biotic will increase digestive functions in the intestines and help detoxify the body. The bacteria embed themselves in your intestinal wall and multiply, keeping other harmful organisms from crossing through the wall into the bloodstream. Pro-biotics create and release enzymes into the body helping with upper digestive functions and taming inflammation. Now that your digestive system is cleaner and you are breaking down your food properly into smaller more absorb-able particles , you are getting more vitamins and minerals into your bloodstream when you eat.
Look for the following in your pro-biotic:
1. A high quality pro-biotic is measured in billions of organisms not milligrams. Unless you're sick, the count doesn't really matter. If you're consistent, they will breed in your intestines. But generally more is good.
2.The more types of bacteria the better! There should be an ingredient list box on the bottle with the names of each type of bacteria. Buy as many strains as your wallet will allow. Each bacteria has a similar but different function and only some will work with your body chemistry. If there are less than six types, I wouldn't buy it.
3. Look for enteric coated or time release capsules. Remember, your stomach acid is designed to kill bacteria so the pill has to make it past your stomach to be most effective.
Even if you eat organic and don't take anti-biotics, I would recommend a pro-biotic. Our water contains antibacterial chemicals, even most bottled waters. We shower in antibacterial chlorinated water and we're exposed to antibacterial cleaners and hand lotions everywhere we go. Our bodies are supposed to be teaming with beneficial bacterias. Pro-biotics are by no means a cure all but they are essential in the overall function of the body. If I could recommend just one pill, it would be a pro-biotic.

Wednesday, November 3, 2010

The Forgotten Bean

Carbohydrates are our bodies fuel. We cannot operate properly without them. The problem is that most of us view a carbohydrate as a bowl full of spaghetti noodles, sandwich bread or a rice cake. The fact is that there are very nutritious and much tastier carbohydrates available to us. One of which is the bean. The word bean conjures images of artery clogging tex-mex and super bowl party beanie weenies. I would like to change your perspective of the common bean.

Weight Management: Don't reject the 227 calories in 1 cup of cooked black turtle beans. These little suckers are filling. Kudos to you if you can eat a whole cup! And where else are you going to get 15 grams of protein with less than 1 gram of fat? Last time I checked a protein snack bar, it was about $2 per serving for similar nutrition stats and not nearly as filling. I think it's safe to say that these little beans will help trim your waistline and fatten your wallet. Oh and 15 grams of fiber, that's 60% of your daily value!

Diabetes: Black turtle beans are high carbohydrate but the protein in them should keep your blood sugar balanced. There are 41g of carbohydrates but less than 1 gram of actual sugar. I'm all for the slow release of body fuel from this complex carb.

Heart Health: This bean has less than 1 gram of fat, 0 cholesterol and the sodium is up to you. Did I mention 15 grams of fiber! Watch out if you buy canned beans. Sometimes the manufacturers load them up with salt but there is usually a no salt added variety available.

Hormone Health: Beans and legumes are high in phytoestrogens. This means that they will bind to your estrogen receptors and block the animal estrogens that are too prevalent in the average American diet. A more comfortable cycle and cancer prevention are just two more reasons I stand behind this little black bean. There is no need for black cohash supplements if you eat enough beans. And for those of you considering a baby, this bean has 64 %DV of folate.

 I challenge you to eat black beans at least twice this week. I buy them canned with no salt to save time. I rinse them, bring them to a boil. Then I mash them so they are more like refried beans. Then sprinkle a little shredded mozzarella on top. I love them and so does my very picky 6 year old. I have also included a couple recipe links below that you may want to try.

*You can save even more money and be eco-friendly by buying beans dry in bulk
*Beans have natural toxins and should always be thoroughly rinsed and brought to a boil. This will also help to avoid gas.


Black Bean & Sweet Potato Chili
http://www.goodlifeeats.com/2010/08/black-bean-and-sweet-potato-chili.html


Black Bean Salad *you can easily get away with less salt in this recipe*
http://www.foodnetwork.com/recipes/guy-fieri/black-bean-salad-recipe/index.html





Tuesday, October 26, 2010

An apple a day...

I love Apples! Apples are definitely in season in the U.S. and now is a great time to get local apples at a farmer's market or harvest festival. If local apples are not available to you, buy organic at your local health food store. My favorite is the pink lady apple. Gala and Fuji apples are also very popular. I suggest you try a few types. If you buy organic, you'll taste the difference.

Did you know that the apple tree may be the first cultivated tree in human history? Apples have been a popular health food for centuries. In Germanic and Norse mythology apples were given to the gods to keep them young and we all know the saying about an apple a day. So what is so great about a regular old apple?

Weight Loss: At only 65 calories a pop, an apple is pretty darn filling and those apple skins will give your colon a gentle scrub too.

Diabetes: Okay, sugar is sugar. So you still need to be careful. But your body cannot operate w/out sugars and unprocessed fruit sugars are definitely the way to go. An apple has approximately 13g of sugar so smear a little bit of your favorite almond or peanut butter on apple slices to balance them out with a little bit of protein. My son loves this! (Check the labels for corn syrup. Yuck!)

Heart Health: An apple has less than 1 mg of sodium, 0 mg of cholesterol, and 12% of your daily fiber, mostly soluble. This fruit packs some artery cleaning power!

Apples are not the highest in Vitamin C but they do hold some pretty high antioxidant power with phenolic compounds like Quercetin. This makes apples great for your skin and pretty decent cancer prevention.

Are apples the fountain of youth? Maybe not. But they are an inexpensive and tasty way to do something great for yourself today. This week: I challenge you to eat an organic or local apple every day. At the end of the week tell me how apples make you feel.

Spinach & Apple Salad
 http://allrecipes.com//Recipe/spinach-apple-salad/Detail.aspx#

Why another blog about health?

I worked in the holistic health industry for over 8 years. My family and friends call & text on a daily basis asking for health or fitness advice. I run into old customers or clients in stores and they ask me questions about the items they are putting into their basket. Most of them have similar issues. They want to know what I think of their new meal plan, gym class, supplement regimen, etc. Sometimes they are ill or injured and want an effective natural treatment. Sometimes they feel uncertain about the advice of their trainer or doctor.
I have decided to catalogue this advice in a more usable manner and create a blog. To create a daily or maybe weekly goal or tip for each of us to achieve or learn. No one needs to tell us that our health is important. But sometimes we get overwhelmed. And so this blog is dedicated to all of my wonderful family and friends on the quest for a healthier lifestyle. 


There are two mistakes one can make along the road to truth…not going all the way, and not starting. -Buddha