So many people think that they are being healthy every day, and for the most part they are: they exercise, they drink water, they eat organic meats and fruits/veg,  but then they add chemicals to their various foods and drinks during the day.  These chemicals are in the form of Splenda, Aspartame, Nutrasweet, Saccharin, etc.  Now, I am not going to go as far as saying that they cause cancer, which I know is a rumor out there that was started by health food fanatics long ago, because there is no current scientific proof of that.  Saccharin was shown to cause cancer in lab rats, given in high doses, but has yet to be shown in humans.

What we do know is that you are adding a chemical, that is man made to your daily intake, so that you can eat or drink something, that you probably shouldn’t, to cut calories. I guess that is good, but because it isn’t actually sugar you are just trying to trick your body into thinking that you are eating that sweet thing that you are craving, but your body is hip to that jive!  So the first time you eat the artificial sweetener, your body reacts as if you ate sugar, so your blood sugar spikes, your pancreas releases a burst of insulin, and your liver starts trying to convert the sugar into energy or into fat if not used immediately. Sometimes the body even begins to slow down when you eat sweet things because it knows that the sweet stuff isn’t absorbed or digestible.  Plus, studies have shown that people who ingest lots of artificial sweeteners actually tend to eat more calories throughout the day because you’re not actually satiating your bodies craving du jour!

What are the side effects that the Department of Health and Human services listed in 1995 as side effects of aspartame (in particular)?  Headaches, neurological disorders, abdominal pain, seizures, an nausea.  But, one of the creepiest facts is that when these chemicals are broken down in your body, they breakdown further into other chemicals, one of which is formaldehyde!  Formaldehyde is a known carcinogen, and what we used to embalm people with, but it is so carcinogenic (for those doing the embalming, obviously) that they have moved to other products for the same results.  The side effects of formaldehyde ingestion in small amounts is, strangely enough, the same as aspartame (gee, I wonder why ?!?)

Am I telling you to pound down sugar instead?  No!!  I am just saying that if you want something sweet, eat a treat made with organic raw cane sugar, sweetened with agave nectar, or eat the candy bar (or whatever treat you are craving is)!  Everything in moderation is the name of the game, and I am all about that- seriously there are days when all my body craves are sugary treats, and I have to stop myself from eating a whole bag of goobers in one sitting.  But, I don’t allow myself to do that every day 🙂  If you are someone who needs that daily afternoon boost and drinks a diet coke, opt for agave sweetened iced or hot green tea/black tea (bring your own agave/cane sugar and sweeten on your own). I know that now when I bake, I have been making recipes without refined white sugar, and without sugar alternatives, that taste delish and, honestly, most people don’t even know that they are healthier alternatives!!

So try to limit the artificial sweeteners, if you HAVE to drink your daily diet coke, then do so, but please don’t drink splenda/etc in your morning coffee- try a healthy alternative.  who knows, you might like it better, and your body will thank you!!

Yours in Good Health
B

Kombucha is a colony of bacteria and yeast that is added to green or black tea and fermented.  Sounds yummy, right?  Actually GT Kombucha is my favorite brand, and most of the flavors are DELISH (although there is one ginger flavor that kinda makes me gag a bit).  There has been very little actual scientific studies on the true health benefits of this beverage in the US, but it has been studied in Germany and Russia in the early 20th century into the cold war era as a treatment for cancer and/or a cancer prevention ‘medicine’; Germany claims to have verified the treatment and prevention of cancer.  In the 1990’s when kombucha came to the US, very few studies were done, mostly because no medical companies would make money off of it; people can make their own at home!  It has been consumed in mass quantities in China for over 2,000 years, and Eastern medicine weighs heavy stock in its health benefits.

Kombucha is created by growing colonies of bacteria off of one another (very similar to the way that people make their own yogurt).  Although it has gotten some bad press as of late because Lindsay Lohan claimed that drinking Kombucha made her SCRAM bracelet go off. Due to the fermentation process, it does have a small amount of alcohol in it, but the labels all state less than 0.5% but after Ms. Lohan’s indiscretion (which could NOT be the result of kombucha) most major brands were tested and were found to have above the 0.5% alcohol content and the FDA then declares that an “alcoholic” beverage.  So, it is tougher to find than it used to be.  Whole Foods used to have a whole array of various brands and flavors have pulled it from their shelves, but I can still find it at my local organic grocery store.

Why is it good for you?

Detoxification: because of all of the enzymes and good bacteria that are present in the beverage, it helps to detoxify your body of some of the bad stuff that we, unfortunately, consume.
Cancer Prevention :(I’m not sold on this as fact BUT…) it had high levels of glucaric acid which has been linked to an increase in cancer remission (but these studies are heavily skewed in that people made MAJOR lifestyle changes and this was only one of them). It is worth a chance though that it can help prevent cancer.
Arthritis/Joint pain: it had high levels of glucosamines which can help to decrease swelling and joint pain.
It is also full of probiotics, anti-oxidants,  and can boost your energy and immune system through the detox process.

It can be rather tough to drink at first (the vinegar flavor in some of them can be overwhelming!) but stick with it, and let me know if you feel better….I know I do when I drink it regularly, but I also usually am eating super healthy at the same time!

Yours in Good Health
B

A lot of commercial farmers give their livestock antibiotics to keep them healthy despite conditions being less than what mother earth had planned for them to live in.  Those cute little piggies, chicks, and cows are usually born healthy, but need antibiotics to keep healthy in environments of overcrowding, lack of grass, and small quarters so the antibiotics help to promote growth and weight gain.  I, obviously, love all creatures big and small, BUT there is no way that I can live a vegetarian lifestyle….as much as I care how creatures are treated, I like to eat them too!  I know, a little hypocritical…sorry!  A scary little fact is that, approximately 70% of all antibiotics in America are sold to be given to farm animals, and this practice is completely unregulated on either a local or national level.  The FDA made a statement that using antibiotics strictly for growth in animals is wrong, but they only have  voluntary call for farmers to stop the use of the antibiotics.

So, how does this affect the consumers of these products?  Well, for one, it can help to create the “super bugs” that everyone is afraid of (i.e. bacteria that are resistant to bacteria because they are over exposed).  The animals can retain these super bug infections, and they can be spread through consumption; some strains found in humans have been linked back to cattle and poultry.  It can also trigger antibiotic reactions in people who are highly allergic, as they are trace amounts in the meat of the animals that we eat.  And, it can increase our resistance.  When all of our antibiotics stop working, our society is in for a whole lot of trouble!

What can you do?
1) Buy from local farmers, or go to butchers where they can tell you where the meat came from, and if it is steroid and antibiotic free (which usually means that it is grass fed as well and humanely treated). If I am in a major food store chain, I will buy Bison meat, as it is not yet an over produced meat and it is stated on the label as antibiotic/hormone free, and grass fed.  I must admit that Bell & Evans chicken you can buy at some major food chains (I usually get it at the butcher but did find it in one Stop & Shop) is also hormone/antibiotic free and grass fed.  When they are grass fed, it usually means that they are treated humanely, which makes me feel better; they are living their lives grazing and eating what they were intended to.

2) Contact the FDA and let them know your thoughts on this topic: http://actionnetwork.org/campaign/FDA_VFD
They created this site for people to submit their thoughts/ideas related to their stance on the use of antibiotics for animal growth.  Maybe if we all use our voices, we can make a difference and make this governmentally regulated!!!

I also suggest that you see “Food, Inc.” to see various sides of the food industry.  It is, for sure, more expensive to purchase meat that is antibiotic/hormone free and grass fed BUT after watching that movie, you will not be able to eat anything else.  It is NOT for the faint of heart!

So, give it some thought and help prevent the spread of these “super bugs” and the use of antibiotics with animals, and please write to the FDA and lets help regulate the use of antibiotics in meat!

Yours in Good Health
B

A good friend of mine was telling me the woes of his stress eating yesterday, and it can be super hard to deal with.  The worst part?  When you are stressed out, your bodies cortisol levels are high, which makes you crave “comfort foods”, leading to weight gain, and then when the initial stress is over, you get stressed about the weight gain!!  It can be a viscous cycle!

How can you combat stress eating?  It really means that you have to combat stress by realizing that it is occurring.  When you are in tune with your body, you know when you are undergoing stress, so best thing to do is to schedule your time, when possible, to allow for things that relax you like yoga, walks, time with a significant other/good friend, read a book, watch a movie, cuddle a creature, etc.  Whatever makes you feel happy and good, even for just an hour a day, will make you feel better.  As for the eating specifically:
1. Make sure that you are eating meals and not munching mindlessly on bad food (like high carbs, processed foods, etc)
2. Keep only healthy foods in your house. If all you have to munch on is grapes, and you are crunched for time to do anything, you aren’t running out for unhealthy snacks!
3. Try drinking green tea in the afternoon, it can give you a little energy boost and calm your nerves at the same time.
4. Also, try to eat high fiber foods that will fill you up and normalize your bodies sugar levels
5. Bring your own healthy foods/snacks to work/school/etc with you.
6. Just be conscious of what you’re eating: I’ve totally been there when you are so totally over the top stressed that all you can imagine is ordering a pizza and eat mindlessly, while you have a million other things on your mind.  Try and keep yourself in the moment and realize what you are putting in your mouth.
7. If you tend to have a sweet tooth, keep “healthier” sweets around like cubes of dark chocolate, chocolate covered fruits, or eat the SERVING size of your favorite candy. Also, drinking a cup of hot chocolate gives you protein and satisfies your sweet tooth!  If salt is what does it for you, eat something that is salty but OK for you like salted nuts, seeds, or eat the small serving size bags of pretzels/chips but eat them with hummus to boost protein- it will keep you filled.

Finally, try to get adequate sleep (8 hours) which I know seems impossible sometimes, but your brain and body need that time to rest, try to get in at least 30 minutes of exercise (ANY kind just to shut your brain off and work your muscles), drink your 8 glasses of water, and limit caffeine (I know you feel you need it, but it can make your stress worse!!)  And, realize, when the stress is over, your routine can go back to normal, and if you have gained any weight, it will fall off- a drop in cortisol levels does amazing things for the body!

So, good luck to my friend- we will be working out together soon enough 😉 and keep these tips in mind for the rest of you who will have their periods of stress in the future!

Yours in Good Health
B

I was grabbing some groceries at my favorite farm/grocers (they sell their fruits/veg and then groceries from all independent companies, plus they have raw milks and cheeses- LOVE it there!!!) but as I was checking out, I saw a little packet of pumpkin seeds, and was like, hmmmm, I totally love them around Halloween, I want them.  So, got home, and decided to have my delicious little treat.  in about 5 minutes, I ate them all….they were SO much better than the ones I make, and better than any others I have ever tried before.  They are from a company called “Gerbs” www.gerbspumpkinseeds.com out of Rhode Island and is a company of three brothers.  The products are all pumpkin seed related (chocolate clusters, pumpkin seeds brittle, and different flavors of roasted seeds.  The products are made by hand and there is no risk of tree nuts, soy, gluten, or milk allergens (well, milk in the chocolate products).  I have literally ordered one of everything from their web site and can’t wait to give them all a try!!  But, enough about the company….I decided to look into if my latest little seedy obsession is actually beneficial for me. Oh yes it is!!


Why are pumpkin seeds so good for you?


Well, they are full of magnesium, which is a tough electrolyte to replace outside of foods (most oral magnesium supplements, just make you poop)- 1 cup gives you over 92% of your daily needs (most Americans are apparently deficient in magnesium- that was news to me!  They also are full of zinc and Omega-3/6 fatty acids and protein!


They are a natural anti-inflammatory, maybe my body was craving them because I’ve been running too much and my knee is swollen, but really they have been shown to decrease inflammation is joints of animals when added into their diet and not have any of the side effects of anti-inflammatory drugs.


Many cultures that use herbal treatments, as opposed to modern medicine, use them to treat parasites such as tapeworms and schisitosomiasis (a parasite from worms)


Pumpkin seeds can reduce cholesterol levels due to the high amount of fiber found in the hulls and  Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.


Also, they are great for prostates, fellas!  They are being studied for exactly why, but it helps with swelling from BPH (benign prostatic hyperplasia- swellling of the prostate) to make urination less frequent and more comfortable.


Eating zinc can help with increasing bone density, much like eating high calcium.


So, I see nothing wrong with my favorite new tasty treats, other than the fact that I look like a squirrel eating my snacks!  So, give them a try, and because of their high protein and anti-inflammatory effects, eat a handful an house before running or working out, and you will notice a difference in your energy level (from the protein) and more comfort (if you are a chronic ibuprofen taker before working out!!)


Yours in Good Health


B

I know that we all hear that it is important to change up your workout routine, but I really think that very few people do, basically because we are trying to fit our workouts into a very hectic lifestyle.  Why is it important to switch things up?  Mostly to stave off boredom: you are much more likely to do something that you are totally stoked about and really makes you excited and energized.  But, we also forget that once you get into shape, unfortunately, you ned to work really hard to stay in shape or to sculpt your body, and if you do the same thing, your body will plateau (I know the dreaded plateau!)

I tend to run a lot (obviously), to change it up I do interval training: sprints that total a couple of miles, lunges, high knees, and in between I do push-up, crunches (about 8 different types), and I NEVER stop to take a break.  It is sooooo much harder than my runs, even though I sometimes dread those days, interval training days always seem easier to me mentally, but then doing it is a true test of my physical abilities!  I also have been trying to swim (I am horrible at it…like to crappy to go to a gym) in the ocean and it, again, is such a change for my body and I know that I am burning so many more calories because I am STARVING afterwards, which makes it all feel worth it!!

Also, as of late, I have been adding pull-ups to my routine as well.  Now, for everyone that was tortured by the “Presidential challenge” as a child (like me) and who has nightmares of the pull-up….you need to get over it and give them a try again.  They are an amazing full body workout and really challenging- another true test of your physical abilities.  I can only do 8 in a row, and that seems like a ton, so even if you can do one or 2- go on with your bad self and feel good!!

Try to avoid the plateau and overworking of the same muscles, and I totally promise that you will see a difference in the sculpt and tone of your body.  Also, you can make those high intensity days more frequent, then add in another type of workout one day a week (very low intensity like yoga) to give yourself a mental challenge and keep it fun, and shape your body in new ways!

Yours in Good Health!

B

Now that it is summer, and the temperatures are rising, we all need to be aware of the signs, symptoms, and treatment of heatstroke. It can effect anyone, but most often it is infants, the elderly (with pre-existing conditions), athletes, and outdoor workers. When it is hot out, and you are overly exerting yourself, you can easily dehydrate, and it becomes difficult for your body to autoregulate your temperature. Normally your body regulates through shivering (when cold) and sweating (when hot). When your body is unable to do this, you are at a high risk or heat stroke.

What are some signs/symptoms?

It can mimic the signs of a heart attack, or have no symptoms at all until someone collapses. Initial signs can be : nausea, vomiting, fatigue, weakness, dizziness, and headache. At this point, the person has heat exhaustion, should be encouraged to get to cooler temperatures, and drink fluids (preferably with electrolytes). Heatstroke symtpoms can consist of: rapid pulse, high temperature without sweating and reddened skin, confusion, agitation, lethargy, and eventually coma.

What should I do?
As earlier stated, when you/someone else first has symptoms of heat exhaustion, you should get out of the sun/heat and into shade or air conditioning (if possible) and take off as many clothes as possible to allow the body to try and regulate itself. Encourage fluids (even if they are throwing up) encourage any sort of fluids- including popscicle, Gatorade, water, etc. If you see someone in full heatstroke, immediately get them out of the heat and call 911- it is a true medical emergency requiring IV fluids and heart/temperature monitoring, at the very least.

How can I prevent it?
Drink lots of fluids in the sun, limit exertion in the heat (if you do something outside, try for before 10am and after 2pm), limit caffiene (it can dehydrate), avoid alcohol in the sun (I know that boating/beaching in the sun with a cold beer is fun, but can be very dangerous). If you do drink alcohol out in the sun, try to get in ample water and sports drinks between beers, if possible. Try to limit extreme sun for children and elderly- never leave either of these populations in hot cars for extensive amounts of time, and keep them out of high exposure times (10am-2pm). (same advise for pooches too!! )

Basically, use common sense with the heat and don’t overdo it outside on hot days, and listen to your body because it will tell you when to get out of the sun! And, FYI, these hot humid days are the ones to worry about losing too much sodium! So pleas hydrate and take some breaks from the heat 🙂

Yours in Good Health
B

In honor of the first day of summer, I wanted to give you guys one of my favorite quick, easy, summer favorites!   It is fast and you can make tons of substitutions based on your preferences (and what’s fresh at your local farm/farmer’s market):

1 bell pepper (I prefer red due to high vitamin C content) diced
3 scallions diced
1/4 red onion diced
2-3 carrots (either diced or shredded)
3 celery stalks diced
1/2 cucumber (skin on) diced
12 snap peas (snapped)
1/2 zucchini diced
1/2 yellow squash diced
1 box high protein high fiber pasta ( I like the Barilla penne)
Either organic grass-fed chicken or ahi tuna (marinate in a soy/olive oil marinade) then grill.

Dressing:
1/4 cup toasted sesame oil
1/4 cup red wine vinegar
a couple of tablespoons sesame seeds (I like to toast on the stove top stirring frequently until lightly browned)
1/2 teaspoon  granulated garlic (or a half clove fresh garlic diced finely)
salt and pepper to taste

Wash and dice all veggies, cook pasta as directed on the box (I leave out the salt and add a bit of olive oil to the water to prevent sticking), drain the pasta and rinse with cold water to prevent further cooking.  While pasta is cooking, grill tuna or chicken.  Once all is cooked/diced/ready to go ( I chop chicken into small bites and ahi tuna I usually slice and put atop the bed of pasta/veg).  Mix together the dressing ingredients, and toss into the protein/pasta/veg mixture.

This dish is soo easy, really healthy, and you can change it however you want…I usually make my own marinades and dressings and change them every time.  But, it is filled with vitamins, proteins, fiber, and low calorie too!  I serve it cold, so it is great on a hot day and it keeps for a couple of days so you can have healthy lunches/dinners pre-made!!

I hope that you all enjoy and make it your own 🙂

Yours in Good Health

B