Are you a visual learner?

I certainly am… I learn a lot from books, but I must admit I need to see things, touch them, get involved with them to really learn (one of the reasons my daughter is in a Montessori school!).  Needless to say, studying nutrition through distance learning was a challenge for me- thankfully technology helped with great presentations, videos, webinars that made all the difference in the world!

Curious about a specific health topic? Want to know what the heck GMOs are? 
Documentaries are a great way to learn a little bit about some of these specific topics. I feel like it's not the same to read about a CAFO (Concentrated Animal Feeding Operation) than to see a video of how these animals are raised; or to hear and see the many interviews with scientists, researchers, PHd’s and many other qualified professionals passionately explaining their concerns about the health risks of GMOs.

***A word of caution though: documentaries are not meant to be science or completely true (or false!)- they are meant to make you think and learn a little about a specific topic; from there you must do some research and come to your own conclusion.***

Here is a list of some I’ve enjoyed through the years and helped me learn:

Food Matters- the most important one! Love this one and it can get you started to learn about why you should even consider caring about the food you eat. It shows and explains why, and how, food is medicine.

Food, Inc.- Food politics at its best! This film will expose the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA. Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. Do not miss!!

Forks Over Knives- This is a perfect example of one that I learned from, but I don’t necessarily agree 100%...still a great one to watch! This film examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods.

Genetic Roulette- Never-Before-Seen-Evidence points to genetically engineered foods as a major contributor to rising disease rates in the US population, especially among children. Gastrointestinal disorders, allergies, inflammatory diseases, and infertility are just some of the problems implicated in humans, pets, livestock, and lab animals that eat genetically modified soybeans and corn.  A very important film to watch and topic to learn about!

American Meat- I’m passionate about this one for obvious reasons: we plan on farming grass-fed, organic cattle in our farm, and like Joel Salatin explains in this film- there is a humane, sustainable, and responsible way to do so. 
The film begins with a history of our current industrial system, the feedlots and confinement operations are unveiled, not through hidden cameras, but through the eyes of the farmers who live and work there. From there, the story shifts to Salatin's Polyface farm where he has developed an alternative agricultural model based on rotational grazing and local distribution. Nationwide, a local-food movement of farmers, chefs, and everyday people has taken root... But could it ever feed us all?

Hungry for Change- Another great one! From the makers of Food Matters, the film exposes shocking secrets the diet, weight loss and food industry don't want you to know about; deceptive strategies designed to keep you coming back for more. Find out what's keeping you from having the body and health you deserve and how to escape the diet trap forever.

King Corn- This one simply put unveils how everything in our country is made of corn! The film is about two friends, one acre of corn, and the subsidized crop that drives our fast-food nation. In the film, Ian Cheney and Curt Ellis, best friends from college on the east coast, move to the heartland to learn where their food comes from- what they find raises troubling questions about how we eat—and how we farm.

A lot of these are available on Netflix or Amazon Prime.  So perhaps during these dark, cold winter months, snuggle up with some tea, mulled cider, or spiced nuts, and learn a little about the food you eat!

Recipe: Quinoa with Black Beans and Cilantro

I LOOOOVE this recipe! We try to eat vegetarian a few times a week.  I started following the "Meatless Monday" movement a few years ago but I've learned that we really do not need as much animal protein as we consume, so now it is "Meatless Several-Days-a-Week".

When eating animal protein it should be of the highest quality- organic, grass-fed, no antibiotics and hormones, wild fish (rather than farmed), etc...  As you may know, this can get expensive (although there are ways around that- will blog about that some other time), but for your health, and in my household- it is the only way to go... (hence, the few vegetarian meals a week!)

So here is one of our "meatless" recipes, packed with good protein from the beans and quinoa, good vegetables and spices, and my all.time.favorite.herb- CILANTRO!

Quinoa with Black Beans and Cilantro
Servings: Makes 4 to 6 servings

• 1 tablespoon coconut oil
• 2 cups chopped white onions
• 1 cup chopped red bell pepper
• 1 cup quinoa,* rinsed, drained
• 2 teaspoons chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 1 1/2 cups water
• 1 15-ounce (BPA free) can or box black beans, rinsed, drained
• 1/2 cup chopped fresh cilantro, divided
• Crumbled Cotija cheese or feta cheese (optional)
• Sliced avocado

1. Heat oil in heavy medium saucepan over medium-high heat. 
2. Add onions and red pepper; sauté until beginning to soften, about 5 minutes. Stir in next 4 ingredients. 
3. Add water; bring to boil. 
4. Cover, reduce heat to medium-low, and simmer until quinoa is almost tender, about 14 minutes. 
5. Add beans and 1/4 cup cilantro; cook uncovered until heated through and liquid is fully absorbed, about 3 minutes. 
6. Transfer to bowl; sprinkle with 1/4 cup cilantro and cheese, if desired, and serve with sliced avocados on the side.

* A grain-like seed with a delicate flavor and a texture similar to that of couscous; available at natural foods stores. 

Note: You can get more creative with this dish and add corn (non-gmo or organic!), sliced cherry tomatoes, maybe even squeeze some lime for a little zest!

Note #2: Soak or rinse the quinoa for at least 5 minutes to remove the saponins in it.  Saponin is a coating in quinoa which gives it a bitter taste. The saponin content in quinoa can be mildly toxic, however, the risks associated with quinoa are minimal provided that it is pre-washed and the leaves are not eaten in excess.

Have you tried quinoa? Do you have favorite quinoa dishes? Please comment below, would love to hear what they are!

Diet sodas- why not??

I'm sure you've heard it before- "STOP drinking diet (actually, all) sodas".  But why, really, one may ask?  Here are 8 BIG reasons to quit drinking sodas NOW!

1. They are Neurotoxic

 While artificial sweeteners may be a zero calorie alternative to sugar, they are in no way healthier. Diet sodas may use a variety of artificial sweeteners in place of sugar, including aspartame, which acts as a neurotoxin.

Made from L-aspartyl-L-phenylalanyl-methyl-ester, aspartame is 200 times as sweet as sugar and contains negligible calories. Once in the human body, aspartame breaks down into phenylalanine, aspartic acid, and methanol. Methanol is a wood alcohol poison that, when heated above 86 degrees Fahrenheit (the human body temperature is 98.6 degrees), converts to formaldehyde. Aspartame is also an excitotoxin that builds up in the brain, and can excite brain neurons to the point of cell death.

2. Causes Headaches and Other Symptoms

 Another artificial sweetener commonly used in diet sodas, sucralose, may cause a host of health problems including headaches.

Made from a modified sugar molecule, sucralose is supposed to pass through the body unabsorbed. Because sucralose is “relatively new” in the market still, its long-term effects have not been measured. Some evidence suggests sucralose may cause migraines, gastrointestinal issues, and thymus gland damage. Sucralose may also intensify sugar cravings, increase appetite, and trigger insulin release.

3. Acidifying- Demineralizing Bones

Soda is made up of a number of acidic chemicals. It is one of the most acidic substances humans ingest. The acids in diet soda demineralize the bones and teeth, and can lead to fractures and osteoporosis. Acid in the body also can lead to a number of health conditions such as inflammation and corrosion of body tissue. When your body is overly acidic your skin will not be as beautiful or youthful. It will contribute to looking older.

4. Caffeinated

Many diet sodas contain caffeine, which is an artificial stimulant and an addictive substance. Caffeine also excessively taxes the liver and can hamper its ability to cleanse and filter toxins from the body. Additionally, caffeine can trigger stress hormones, which can result in chronic stress and weight gain. Caffeine is also a diuretic, which dehydrates the body. It’s best to avoid caffeine in all its forms, particularly diet soda.

5. Increases Risk of Obesity

Studies show that although diet soda has no caloric value, it may have an impact on insulin similar to sugar ingestion. This is most likely due to the cephalic phase insulin response in the brain. When you taste the sweet in diet soda, your body perceives it as sugar and causes the pancreas to release insulin just as it would if you were consuming actual sugar.

Some studies show that drinking diet soda may increase the incidence of obesity and/or prevent you from losing weight.

6. Increases Toxic Load

There’s not a lot that’s natural in diet soda. Here are just a few of the ingredients you may find:

-Artificial coloring

-Phosphoric acid

-Potassium benzoate

-Citric acid

-Carbonated water

Doesn’t sound so delicious and healthy, does it?!! Diet soda places a significant toxic load on your liver and can contribute to toxic sludge in your intestines. You are much better off drinking pure, filtered, non-tap water.

7. Increases Risk of Heart Disease

A study at University of Miami Miller School of Medicine showed that people who drank diet soda daily had a 61 percent increased risk of a cardiovascular event. The study followed more than 2,500 participants for about nine years, during which 559 vascular events occurred. Even accounting for age and other risk factors, the risk with diet soda consumption appeared to be at least 48 percent higher. With that kind of risk, why take a chance on diet soda?

8. May Contribute to Metabolic Syndrome

A study at University of Minnesota’s School of Public Health in 2008 linked diet soda to metabolic syndrome, a cluster of metabolic disorders including obesity, high blood pressure, elevated triglycerides and hormone resistance. According to the study, consuming diet soda increased the risk of developing metabolic syndrome by 34 percent, which was higher than the elevated risk from consuming two other unhealthy types of foods – meat (26 percent increased risk), and fried foods (25 percent increased risk).

With all of these health risks, you have to ask yourself, is diet soda worth it? (By the way, many of these health risks are shared with regular sodas, not just diet.)

Avoiding soda may be one of the best things you can do for your health and beauty!

Super Eggs: Debunking the Great Myth

Let’s cut to the chase: Eggs are not bad for your cholesterol, nor are they bad for your health.

There, I said it…phew… I almost cry every time I see boxes of “Egg beaters” (or any egg whites for that matter). Why eat them this way?? The egg yolk is one of the most nutrient dense food out there!

But, aren't eggs high in cholesterol?

Yes, eggs contain a high amount of cholesterol. One large egg has about 200mg of cholesterol, mostly in the yolk. Despite this, researchers note that only one-third of the body's cholesterol comes from dietary sources; the rest is produced by the liver. The whole "egg-cholesterol-heart disease" myth is old school, new research says a sedentary lifestyle or smoking have greater effects on cholesterol levels or the risk of cardiovascular disease than egg consumption does. It’s also important to remember that total cholesterol levels are not the great predictor of heart disease they were once thought to be.

By the way, Cholesterol is Vital To Your Body. 
You actually need cholesterol for the production of steroid hormones like testosterone and also to build and repair cells (which is a perpetually occurring process in the human body).

What about the saturated fat?

Yes, eggs are also fairly high in fat. Roughly 5g of fat per egg to be precise. About 2g of that fat is saturated fat, however, which of course means that the other half is unsaturated. Many people cut the yolk to cut the calories, but I invite you to re-think that.  Egg yolks are a super rich source of nutrients that actually may play a role in preventing heart disease, while egg whites offer minimal nutritional value aside from protein. Cut calories in sodas, candies, breads, and cookies that offer very little or no nutrients and add back the eggs!

Eggs-The Great Nutrition Facts.

Eggs have significant amounts of vitamin D, E, A, B vitamins, calcium, some iron and zinc but is also rich in important trace minerals and nutrients like tryptophan, selenium, and iodine, as well as omega 3-fats.

Eggs are one of the best sources of CHOLINE! 
Choline helps keep your cell membranes functioning properly, plays a role in nerve communications, and reduces chronic inflammation.  In pregnant women, along with folic acid, it helps prevent neural tube defects and plays a role in brain development. When it comes to cardiovascular disease, choline is essential to allow transport of fat and cholesterol from the liver to the cells of the body. If you don’t take in enough choline, it can lead to fatty liver and liver dysfunction. Choline also plays a role in preventing elevated levels of homocysteine, which are also associated with increased risk for cardiovascular disease. So, these eggs might actually be good for your heart?? Yes!! They are!

Shopping for Eggs.

Good: Organic. Organic standards help lower risk of contaminated feed and organic eggs usually have higher nutrient quality. However, remember that organic by itself does not guarantee a natural lifestyle for the egg-laying chickens and a natural lifestyle (eating bugs and worms from the ground) adds nutrients.

Better: Pasture-Raised. A natural lifestyle, but be careful with the confusing array of labeling terms. You probably find "pasture-raised," "pastured," "free-range" and "cage-free" on egg packaging, but labeling laws allow products to display these terms even if the egg-laying chickens spend little or no time outdoors in a pasture setting. (I know, it’s crazy!!) Talk to your grocer and find out how the chickens were actually raised. I personally like Vital Farm eggs, completely pasture raised.  I like supporting them! for a big production farm, they are doing it right! Of course, for this you pay, they are pricey.

Best: Local, pasture-raised. Organic, pasture-raised eggs may be available from local farms with small flocks and a natural lifestyle for their chickens. Check your farmer’s markets, small grocery stores, or better yet… have a backyard? consider a chicken coop!! 

Remember…

Eating and being healthy is much more than finding "low-fat", "low-calorie" foods; it is about nutrient-dense foods, exercise, and stress-management… it also means that what's good for one might be poison for another.  If you find eggs causes you discomfort or sensitivity, then please don't eat them! there are plenty of fruits, vegetables, and other foods full of these nutrients. Just keep exploring what feels good to you!

But if you can...then move a little, relax, cut the processed foods, and add back those eggs in the diet!   My favorite? Scrambled Eggs Super! with veggies like kale, mushrooms, onions and garlic, yum!!

H2Oh so good!

If you live in Chicago and have seen me around, you've met my Klean Kanteen water bottle! I'm always carrying it around and drinking my water, since I've learned how extremely important water is for you.  DRINK MORE WATER! is usually my first advice to a new client. Here's why...

Water Content in our Body

On the average, water makes up 60-70% of your body weight. The range is due to the fact that different cells contain different amounts of water. Muscle cells, for example, are 70-75% water whereas fat cells are only 10-15% water. Therefore, a muscular person will have a larger percentage of his/her body weight coming from water. Check out this picture with all the amazing work of water in our body.

Loss of Water and Dehydration

Our bodies are constantly losing water. The most obvious way is through daily urine output but also through our skin, respiration and feces. Also, if you exercise, you sweat. Studies of athletes have shown sweat losses of 2 quarts per hour while exercising! 

Effects of Dehydration

When the body is dehydrated it draws needed water from the fluids in and out of the cells, compromising their ability to function. Overall, dehydration endangers two serious metabolic processes of the body that are the main causes of many disorders caused by dehydration. (By the way...when you feel thirst or dry mouth, you are already technically dehydrated.)

These are:

1. Enzymatic slowdown. Enzymes, which perform many functions in the body, are least efficient in thick and concentrated body fluids (dehydrated).  This slowdown eventually paralyzes all the body’s activity, as production of energy, hormones, immunity, etc..
2. Autointoxication. Waste produced by cells cannot be eliminated effectively without water to help evacuate, making the body toxic, which is the starting point for every illness. 

How Much Water Do I Need?

• About 64 oz per day- it’s a good rule of thumb, but not perfect. When you add exercise and hot weather, your fluid needs increase significantly. However, if you drink other liquids like tea, eat soups and lots of fruits, your needs might be less. Honestly, I don't like saying a "number of ounces" nor I use one for myself (there are also effects of "over drinking" water), but somewhere around 64 oz is probably right.
• Exercise and athletes- Water needs are also related to how many calories you burn daily. You need about 1 ml of water for every calorie you burn. So, if you're very active and burn 3000-4000 calories per day, you would need 3-4 liters of water (13-17 cups)!
• Consider water in foods- You do get some fluids from foods you eat (especially fruits and vegetables), and from non-caffeinated beverages (fruit juice, milk, vegetable juice, herbal teas). Remember caffeine and alcohol are both diuretics and contribute to dehydration.

Tips for Adding Water to Your Daily Routine

• Have a glass of water before, or after, your meals (not TOO much during a meal as it dilutes enzymes needed to break down food).
• Drink a glass of water at regular times during the day, such as first thing in the morning.
• Get yourself a 27oz water bottle (like my Klean Kanteen! or Sigg) and make sure to drink at least 2 of those. Perhaps one before noon, and another in the afternoon.
• Take a sip of water as you pass a water fountain!
• Drink water before and after being outside on a hot or cold day.
• Add a lime or lemon to a tall glass of ice water for a flavor twist!
• Fill up a big (ideally 64 oz) jar of water and make a point of finishing it before the day is over.
• Drink herbal teas. These are not only warming, but the herbs are great for you, and it adds up to your water count!

Quality of Water: Avoid FLUORIDE in tap water!

-Calcifies the pineal gland- linked to early puberty, infertility, and even cancer.

-Damages thyroid gland

-May cause arthritic symptoms

Best is Spring water (NOT bottled!- Best to avoid plastics containing BPA).

• Reverse Osmosis filter, BUT it removes almost ALL the minerals in water; good or bad so replenish trace minerals by adding 5-7 drops of Essential Trace Minerals for 8 oz glass.
• Findaspring.com
• Alumina Filter- not as powerful as RO, but will remove fluoride
• Brita and charcoal DOES NOT remove fluoride.

Cheers! Drink up... for your health!