These foods are the ones that you have to stay away from, but it is not all bad news! We have listed foods that can replace the want/need for the bad foods!
The Worst Foods...
1. Table salt
2. Vegetable oil
3. Microwave popcorn
4. Margarine
5. Processed meat
6. Artificial sweeteners
7. Canned tomatoes
8. Non-organic potatoes
9. Soy protein isolate and other GMO soy products
The Best Replacements...
1. Pink Himalayan Sea Salt
2. Organic Virgin Coconut Oil
3. Sprouted Pumpkin Seeds
4. Grass Fed Butter
5. Pasture Raised/Wild Caught Animal Products
6. Stevia or Monk Fruit
7. Fresh Organic Tomatoes
8. Organic Produce
9. Fermented Soy Products - Liquid Amino Acids
Check out our website for more resources on how to get health and stay healthy!
Monday, July 31, 2017
Tuesday, July 25, 2017
5 Most Important Supplements!
You’ve probably got a bathroom cabinet or kitchen cupboard full of
them. If you’re like most people, studies prove you love, love, love supplements. In 2015 alone, Americans spent over $20 billion on vitamins, minerals, antioxidants, and other nutrients in a bottle.
Don’t shoot the messenger, but you’re probably spending hard-earned money on empty claims, unsubstantiated promises, inferior quality products and too many products!
Even if you do take the right products (professional-quality supplements are usually perfectly legit), you probably don’t need to take 40 or 50 supplements, despite that “burn 10 pounds by this weekend” ad or what your best friend says.
That said, you should take them. Foundational supplements provide therapeutic amounts of vitamins, minerals, antioxidants, and other nutrients you might not be – OK, probably aren’t – getting in your diet. Even if you eat a totally organic, fresh-from-the-garden diet, numerous factors, including topsoil depletion, pesticides, and transit time (those strawberries you’re eating might have grown weeks ago and shipped cross-country) mean you aren’t getting optimal nutrients.
But let's be honest: I’m not always eating a stellar diet, and probably neither are you.
You also might be stressed out, not sleeping great, taking pharmaceutical drugs, or using or overusing things like caffeine and alcohol. All those things further deplete nutrients. That’s where a few foundational supplements can fill in nutrient gaps. Less is more, so ditch those gargantuan supplement bags and streamline to these 5 essentials.
When my patients take them they feel better, look better, have more energy, and find weight loss easier. And you probably will too.
1. Multivitamin-mineral. A quality multi contains optimal vitamins and minerals in their most absorbable form in the correct ratios. That’s a mouthful, so if you’re in doubt, splurge on the best professional-brand multi your healthcare professional or online vendor sells. Even then, you’re probably spending far less than you would on a designer coffee daily. Among their many benefits, studies show a daily multi can help prevent cancer and osteoporosis. Sorry, most one-a-day multis don’t cut it. To get therapeutic amounts of nutrients (not “minimal wage nutrition” as many contain), you might need to take 3 - 6, or more, capsules per day.
2. Fish oil. Inflammation plays a role in nearly every disease on the planet, including obesity. Essential fatty acids – meaning your body cannot make them – fall into 2 categories: Omega 3 and omega 6 fatty acids. The former are mostly anti-inflammatory, the latter usually inflammatory (with a few exceptions). Our hunter-gatherer ancestors consumed about an equal ratio of omega 3 and omega 6 fatty acids, but today we consume up to 50 times more inflammatory omega 6 fatty acids. A fish oil supplement delivers therapeutic amounts of the omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that reduce inflammation and protect your heart, brain, and more. Like with multis, quality matters a lot. Skip the bargain-basement fish oils, which might be rancid and contaminated with mercury or other junk.
3. Vitamin D. Researchers estimate about half the world population has vitamin D deficiencies. [Researchers link those deficiencies to many chronic diseases, including heart disease and cancer. That’s unfortunate since vitamin D is a very inexpensive vitamin, but more is definitely not better here. Ask your doctor for a 25-Hydroxy Vitamin D Test. Even if you eat vitamin-D rich foods or get optimal sun, you might be deficient. You’ll want to take a 10,000-IU daily supplement until you hit an ideal range, and then shift back to 2,000 – 5,000 IUs daily.
4. Probiotic. The number one health complaint and reason folks visit a doctor is gut issues. A healthy gut regulates brain function, digestion, nutrient absorption, immune function, and overall health. Antibiotics overuse, GMOs, environmental toxicity, and chronic stress deplete good gut flora, making a quality probiotic beneficial. Look for one that has billions – not millions – of microorganisms with several bacterial strains.
5. Magnesium. Over 300 enzymatic reactions require this underrated mineral that upwards of 80% of Americans are deficient in. Besides not eating enough magnesium-rich foods (nuts, seeds, and leafy greens are good sources), things like chronic stress and caffeine deplete this mineral. Look for a chelated magnesium supplement or powder, start with about 300 mg daily, and increase gradually till you hit 600 mg - 1,200 mg. Too much at once might leave you running to the bathroom.
Consider these inexpensive ways to cover your nutrient bases for vibrant, amazing health. For just about everyone, these 5 essential foundation supplements cover many of your nutrient bases.
Don’t shoot the messenger, but you’re probably spending hard-earned money on empty claims, unsubstantiated promises, inferior quality products and too many products!
Even if you do take the right products (professional-quality supplements are usually perfectly legit), you probably don’t need to take 40 or 50 supplements, despite that “burn 10 pounds by this weekend” ad or what your best friend says.
That said, you should take them. Foundational supplements provide therapeutic amounts of vitamins, minerals, antioxidants, and other nutrients you might not be – OK, probably aren’t – getting in your diet. Even if you eat a totally organic, fresh-from-the-garden diet, numerous factors, including topsoil depletion, pesticides, and transit time (those strawberries you’re eating might have grown weeks ago and shipped cross-country) mean you aren’t getting optimal nutrients.
But let's be honest: I’m not always eating a stellar diet, and probably neither are you.
You also might be stressed out, not sleeping great, taking pharmaceutical drugs, or using or overusing things like caffeine and alcohol. All those things further deplete nutrients. That’s where a few foundational supplements can fill in nutrient gaps. Less is more, so ditch those gargantuan supplement bags and streamline to these 5 essentials.
When my patients take them they feel better, look better, have more energy, and find weight loss easier. And you probably will too.
1. Multivitamin-mineral. A quality multi contains optimal vitamins and minerals in their most absorbable form in the correct ratios. That’s a mouthful, so if you’re in doubt, splurge on the best professional-brand multi your healthcare professional or online vendor sells. Even then, you’re probably spending far less than you would on a designer coffee daily. Among their many benefits, studies show a daily multi can help prevent cancer and osteoporosis. Sorry, most one-a-day multis don’t cut it. To get therapeutic amounts of nutrients (not “minimal wage nutrition” as many contain), you might need to take 3 - 6, or more, capsules per day.
2. Fish oil. Inflammation plays a role in nearly every disease on the planet, including obesity. Essential fatty acids – meaning your body cannot make them – fall into 2 categories: Omega 3 and omega 6 fatty acids. The former are mostly anti-inflammatory, the latter usually inflammatory (with a few exceptions). Our hunter-gatherer ancestors consumed about an equal ratio of omega 3 and omega 6 fatty acids, but today we consume up to 50 times more inflammatory omega 6 fatty acids. A fish oil supplement delivers therapeutic amounts of the omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that reduce inflammation and protect your heart, brain, and more. Like with multis, quality matters a lot. Skip the bargain-basement fish oils, which might be rancid and contaminated with mercury or other junk.
3. Vitamin D. Researchers estimate about half the world population has vitamin D deficiencies. [Researchers link those deficiencies to many chronic diseases, including heart disease and cancer. That’s unfortunate since vitamin D is a very inexpensive vitamin, but more is definitely not better here. Ask your doctor for a 25-Hydroxy Vitamin D Test. Even if you eat vitamin-D rich foods or get optimal sun, you might be deficient. You’ll want to take a 10,000-IU daily supplement until you hit an ideal range, and then shift back to 2,000 – 5,000 IUs daily.
4. Probiotic. The number one health complaint and reason folks visit a doctor is gut issues. A healthy gut regulates brain function, digestion, nutrient absorption, immune function, and overall health. Antibiotics overuse, GMOs, environmental toxicity, and chronic stress deplete good gut flora, making a quality probiotic beneficial. Look for one that has billions – not millions – of microorganisms with several bacterial strains.
5. Magnesium. Over 300 enzymatic reactions require this underrated mineral that upwards of 80% of Americans are deficient in. Besides not eating enough magnesium-rich foods (nuts, seeds, and leafy greens are good sources), things like chronic stress and caffeine deplete this mineral. Look for a chelated magnesium supplement or powder, start with about 300 mg daily, and increase gradually till you hit 600 mg - 1,200 mg. Too much at once might leave you running to the bathroom.
Consider these inexpensive ways to cover your nutrient bases for vibrant, amazing health. For just about everyone, these 5 essential foundation supplements cover many of your nutrient bases.
Sunday, July 9, 2017
How Many Grams Of Sugar Per Day?
Sugar has gotten a bad rap and for
good reason. It’s in almost every packaged food you pick up at the
grocery store, and there seems to be quite a sugar addiction epidemic
in the United States. If you don’t see the word “sugar” in the
ingredients list, there is likely another form of it that you simply do
not recognize. Given what we know about sugar intake and the health
problems the wrong amount can cause, how many grams of sugar per day
should we consume?
It seems our taste buds have adapted to the desire to crave sugar, and if our food has not been sweetened with it, it doesn’t taste nearly as good to many people. There is an upside here: Taste buds can adapt so you don’t crave all that sugar, but how? Read on to learn all about how to reduce sugar, along with with how many grams of sugar per day you should actual consume for optimal health.
To put that into perspective, one teaspoon is equal to four grams of sugar. An eight-ounce glass of orange juice has 5.5 teaspoons of sugar. That’s equal to over 20 grams. That’s why you want to eat your fruit; don’t drink it. Another option is to cut the juice by using half water and half juice, while drinking a total of four to six ounces — not eight to 12. And keep in mind that most bottled juices and beverages contain two servings per individual bottle. Don’t ignore the label.
Let’s not forget about the kids. How many grams of sugar per day should they consume? Children do not need so much sugar, yet it’s in everything. Sugar consumption for children should not go beyond three teaspoons of sugar per day, which equates to 12 grams. Did you know that one cup of Fruit Loops contains 3.75 teaspoons of sugar? That’s over the recommended amount for kids. Now you know why most cereals are not the best choice for anyone.
You now have a sense of just how much sugar per day you should consume, but how do you track your sugar intake? The best way is to keep a journal. There are lots of online trackers you can use, and they’re especially helpful in cases when there is no nutritional information on the label or in the case of whole foods, such as fresh fruit.
Some common names for added sugars or foods with added sugars are:
It’s better to have the whole fruit, but choosing the right fruit is important. A medium-sized orange contains about 12 grams of natural sugar. A cup of strawberries contains about half that. Dried fruit and whole fruit contain about the same, calorie and sugar wise, but you lose a lot of hydration benefits due to the loss of water during the dehydration process. (3, 4)
Some foods are simply lower in sugar content so if watching your waistline is a key factor, where your sugar comes from may make a difference. However, both the orange and strawberries are low in calories and nutrient-dense, containing three grams of fiber, 100 percent of the recommended daily consumption for vitamin C, folic acid, potassium and more. If you opt for that 20-ounce can of soda, here’s what you get instead: 225 calories, zero nutrients and 60 grams of added sugar, probably as high fructose corn syrup. Which one sounds more appealing? The soda or the strawberries?
Regardless, having sugar from real food is the way to go since it contains fructose, which is great for energy. When sugar has been extracted from foods, you’re left with zero fiber and the nutrient density is greatly depleted. Go for the real thing — and no that’s not Coca-Cola. (5, 6)
The Obesity Society reports that sugar consumption has increased by more than 30 percent over the past three decades. In 1977 sugar consumption averaged about 228 calories per day but jumped to 300 calories in 2009–2010, and it may be higher now with children consuming even more. These added sugars, which are placed in sauces, breads and pastas, in addition to excessive amounts in sweets, beverages and cereals, put unnecessary calories into the diet and cause inflammation disease and more. While it may increase energy briefly, it greatly reduces much-needed nutrients.
Studies indicate that the reduction of sugar can make a big difference in our health, particularly regarding type II diabetes and obesity. Advocates suggest that by implementing a cap-and-trade policy, sugar emissions by food manufacturers can be reduced at a rate of 1 percent per year, which may reduce the rate of obesity by 1.7 percentage points and the incidence of type 2 diabetes by 21.7 cases per 100,000 people over 20 years. This may reduce health care spending by nearly $9.7 billion. (7)
The Centers for Disease Control and Prevention has some more stats on how much sugar Americans consume: (8)
It seems our taste buds have adapted to the desire to crave sugar, and if our food has not been sweetened with it, it doesn’t taste nearly as good to many people. There is an upside here: Taste buds can adapt so you don’t crave all that sugar, but how? Read on to learn all about how to reduce sugar, along with with how many grams of sugar per day you should actual consume for optimal health.
How Many Grams of Sugar Per Day Should You Consume?
The American Heart Association recommends most American women eat to no more than 100 calories per day of sugar (six teaspoons or 20 grams) and no more than 150 calories per day for men (or about nine teaspoons or 36 grams). (1)To put that into perspective, one teaspoon is equal to four grams of sugar. An eight-ounce glass of orange juice has 5.5 teaspoons of sugar. That’s equal to over 20 grams. That’s why you want to eat your fruit; don’t drink it. Another option is to cut the juice by using half water and half juice, while drinking a total of four to six ounces — not eight to 12. And keep in mind that most bottled juices and beverages contain two servings per individual bottle. Don’t ignore the label.
Let’s not forget about the kids. How many grams of sugar per day should they consume? Children do not need so much sugar, yet it’s in everything. Sugar consumption for children should not go beyond three teaspoons of sugar per day, which equates to 12 grams. Did you know that one cup of Fruit Loops contains 3.75 teaspoons of sugar? That’s over the recommended amount for kids. Now you know why most cereals are not the best choice for anyone.
You now have a sense of just how much sugar per day you should consume, but how do you track your sugar intake? The best way is to keep a journal. There are lots of online trackers you can use, and they’re especially helpful in cases when there is no nutritional information on the label or in the case of whole foods, such as fresh fruit.
Sugar Consumption in the U.S.
Let’s delve into what sugar is all about and just how much sugar is too much. According to the American Heart Association, there are two types of sugars found in our diets. There are those that are truly natural that come from foods like fruit and vegetables, and there are added sugars and artificial sweetener such as those little blue, yellow and pink packets (a BIG no-no) found at the coffee stand; white sugar; brown sugar; and even chemically manufactured sugars like high fructose corn syrup. These added sugars are ingredients that are in foods like soft drinks, fruit drinks, candy, cakes, cookies, ice cream, sweetened yogurt, and grains like waffles, many breads and cereals. (2)Some common names for added sugars or foods with added sugars are:
- Brown sugar
- Agave
- Corn sweetener
- Corn syrup
- Fruit juice concentrates
- High Fructose Corn Syrup
- Honey
- Invert sugar
- Malt sugar
- Molasses
- Raw sugar
- Sugar
- Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
- Syrup
It’s better to have the whole fruit, but choosing the right fruit is important. A medium-sized orange contains about 12 grams of natural sugar. A cup of strawberries contains about half that. Dried fruit and whole fruit contain about the same, calorie and sugar wise, but you lose a lot of hydration benefits due to the loss of water during the dehydration process. (3, 4)
Some foods are simply lower in sugar content so if watching your waistline is a key factor, where your sugar comes from may make a difference. However, both the orange and strawberries are low in calories and nutrient-dense, containing three grams of fiber, 100 percent of the recommended daily consumption for vitamin C, folic acid, potassium and more. If you opt for that 20-ounce can of soda, here’s what you get instead: 225 calories, zero nutrients and 60 grams of added sugar, probably as high fructose corn syrup. Which one sounds more appealing? The soda or the strawberries?
Regardless, having sugar from real food is the way to go since it contains fructose, which is great for energy. When sugar has been extracted from foods, you’re left with zero fiber and the nutrient density is greatly depleted. Go for the real thing — and no that’s not Coca-Cola. (5, 6)
The Obesity Society reports that sugar consumption has increased by more than 30 percent over the past three decades. In 1977 sugar consumption averaged about 228 calories per day but jumped to 300 calories in 2009–2010, and it may be higher now with children consuming even more. These added sugars, which are placed in sauces, breads and pastas, in addition to excessive amounts in sweets, beverages and cereals, put unnecessary calories into the diet and cause inflammation disease and more. While it may increase energy briefly, it greatly reduces much-needed nutrients.
Studies indicate that the reduction of sugar can make a big difference in our health, particularly regarding type II diabetes and obesity. Advocates suggest that by implementing a cap-and-trade policy, sugar emissions by food manufacturers can be reduced at a rate of 1 percent per year, which may reduce the rate of obesity by 1.7 percentage points and the incidence of type 2 diabetes by 21.7 cases per 100,000 people over 20 years. This may reduce health care spending by nearly $9.7 billion. (7)
The Centers for Disease Control and Prevention has some more stats on how much sugar Americans consume: (8)
- From 2011-14, U.S. youth consumed 143 calories and adults consumed 145 calories from sugar-sweetened beverages (SSBs).
- SSB intake higher among boys, adolescents, non-Hispanic blacks or youth living in low-income families among youths.
- Among adults, SSB intake is higher among males, young adults, non-Hispanic blacks or Mexican American, or low-income adults.
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