One of the hardest parts of changing habits is simply getting started. Eating healthy can be particularly tricky because it seems like a very big change that takes time and know how. That being said, I thought I would start with a few quick tips that won't overwhelm.
Water: Just start drinking it. I mean, a lot. Changing that one thing can make a world of difference. But sometimes even that is not simple. I have a 72 oz water bottle that I carry with me everywhere. I have heard as a rule you should drink at least half your weight in ounces every day. This is a little extra but it works for me. I like having one bottle because its really easy to keep track of where I am oz wise. Finish the bottle and I am good. This bottle cost me less than three dollars and it really does make me drink water. Its worth it!
Eat a protein with your carb: Proteins keep carbohydrates from raising your blood sugars as high, which in turn makes you produce less insulin (a fat storing hormone.) It's a simple thing but it makes a big difference. Just try things like eating cheese with an apple instead of an apple only. Or eating almonds with another favorite snack. You get the idea.
Avoid whites in your diet: Things like white flour, white sugar, and white salt are really bad for you and often offer no redeeming qualities. Making simple changes like buying a slightly better sugar and using it in cooking (pure cane sugar is better than processed white sugar), or buying sea salt or Redmond salt instead of plain white salt. Of course, if you could use wheat products instead of white flour it would be better but be careful. When it says enriched wheat flour, it means they added their own nutrients. That's not much better than white.
Just start slow, begin by changing your water intake (if you need to), then when you have that down start with something else. Trust me, it takes time but it won't ever happen if you don't start. So go buy a three dollar water bottle and enjoy. =)
Friday, March 21, 2014
Thursday, March 6, 2014
Got milk? Maybe you shouldn't...
Got milk? Maybe you shouldn't…
What do
you mean 'maybe you shouldn't??" Milk is a staple of life. It is its own
food group, it makes your bones strong, it tastes great with cookies and, and, and ... Okay I get it, how dare I attachk a major part of your diet? Your great
grandma drank it, as people have done for thousands of years, so why not now? Good
question, I am very glad you asked.
What makes milk bad…
Let's start basic. When you drink cow's milk (particularly
commercial milk) you are exposed to the same hormones the cow was experiencing
when she was milked.
In a seminar
given by Ganmaa Davaasambuu, a physician (Mongolia), a Ph.D. in environmental
health (Japan), Davaasambuu explains the dangers of consuming cow's milk. She
states that "Part of the problem seems to be milk from modern dairy farms,
where cows are milked about 300 days a year. For much of that time, the cows are
pregnant. The later in pregnancy a cow is, the more hormones appear in her
milk." (6)
Another
study done at Harvard found that there are "15 steroid sex hormones in
commercial milk right off the shelves, and the highest levels were found in
skim milk, compared to 2% and whole." (1) One of the hormones most
concerning is estrogen. Davaasambuu also states that "Milk from a cow in
the late stage of pregnancy contains up to 33 times as much of a signature
estrogen compound (estrone sulfate) than milk from a non-pregnant cow."
(6)
The
major concern here is cancer. Dacaasambuu says there is a strong link between
prostrate, testes, and breast cancers and high levels of dietary estrogen. She
also states that, "the potential for risk is large. Natural estrogens are
up to 100,000 times more potent than their environmental counterparts, such as
the estrogen-like compounds in pesticides."(6) As stated above cows
(especially in the late stages of pregnancy) have high counts of estrogen in
their milk. "Dairy, she added, accounts for 60 percent to 80 percent of
estrogens consumed." This is largely
due to the fact that dairy cows are milked for simply too long and at the wrong
times. Countries like Mongolia traditionally milk their cows only five months
out of the year and 'if' they milk them while they are pregnant it is only in
the beginning. The estrogen levels in the milk are much lower. (6)
Other studies back Dacaasambuu's hypothesis of
dairy and some types of cancer as well. "One study compared diet and
cancer rates in 42 counties. It showed that milk and cheese consumption are
strongly correlated to the incidence of testicular cancer among men ages 20 to
39. Rates were highest in places like Switzerland and Denmark, where cheese is
a national food, and lowest in Algeria and other countries where dairy is not
so widely consumed." (6) Dacaasambuu goes on to say that because this
research is relatively new she is not suggesting that milk is all together bad
(see the link for details on her disclaimer), but it is obvious to me that
there are major problems with our system of obtaining milk today.
One of
my favorite ways to decide if something is good or bad is to look at nature. For
example, when we are born our mother produces milk. This happens with all mammals.
Usually by the age of 18 months (and often much sooner) animals wean their
babies and stop producing milk. This happens with humans as well. But instead
of following the example of nature we put our children right on milk again.
Cow's milk usually, and expose them to the hormones and estrogen found therein.
In comparing cow milk to human milk (which of course is only consumed as an
infant) "the biochemical make-up of cow's milk is perfectly suited to turn
a 65-pound newborn calf into a 400-pound cow in one year. It contains, for
example, three times more protein and seven times more mineral content while
human milk has 10 times as much essential fatty acids, three times as much
selenium, and half the calcium. Some may like cow's milk but drinking it is
both unnecessary and potentially harmful." (2).
Calcium, Vitamin D, and Bones
In simple terms milk from
the store does not help your bones, and here is why. Dr. Josh Axe, a man on a
mission to change the diet of America, stated, "Milk in its all natural state, what we call
‘raw milk,’ is an alkaline food. Once it goes through the pasteurization and
homogenization processes it becomes an acidic food. And this is
one place where the problem lies." He explains that "According to the
International Osteoporosis Foundation, the United States and Europe account for
51% of all fractures from osteoporosis." He goes on to say that the United
States and Europe are also numbers one and two for countries who consume the
most dairy.(7) Yep you heard right, the people who drink the most commercial
milk have the weakest bones… scary considering what our beloved and trusted
media has lead us to believe. There are many ways to get calcium aside from
milk. Green leafy vegetables for instance have way fewer calories, many added nutrients
and no risks that I know of and they can be great sources of calcium
(particularly spinach). Other foods high in calcium include Almonds, oranges,
blackstrap molasses, sesame seeds and more (for a list of foods high in calcium
visit this sight http://www.fitday.com/fitness-articles/nutrition/healthy-eating/12-vegetables-high-in-calcium.html
). As for vitamin D, the primary source
of vitamin D for most people is the sun. You can also take vitamin D
supplements if you feel the need. (8)
Lactose intolerance and why I mention it.
Here is
a quick explanation of lactose intolerance (I have a reason for saying this =).
Lactose is the sugar in milk. Our bodies produce lactase to break down the
lactose into two simple sugars, glucose and galactose. Those simple sugars are
then absorbed into the bloodstream. When your body does not produce enough
lactase you cannot fully digest the lactose and will experience mild discomfort
and other symptoms. (3) Now, why did I tell you this? The funny thing about
lactase is that most mammals stop producing it after weaning. However, humans
have developed "lactase persistence" (notice the word developed?)
basically meaning we are forcing our bodies to continue to tolerate milk. (4)
Needless
to say there are many reasons to eliminate milk/dairy out of your diet, but
where do you go from there? Well it's not so bleak as you think. For one thing
I have not actually eliminated dairy completely. I have, GREATLY reduced the
amount I consume but I have a small amount now and then. Listen to your body,
if you are feeling good about the amount of dairy in your diet then stick to it
(this includes feeling good about your weight and your skin BTW =). On another positive note aged block cheese is
usually less harmful and has some positive health benefits (http://www.doctorsolve.com/blog/2010/01/7-health-benefits-of-cheese.html
). Milk can be broken down into two proteins; casein and whey. (It is about 80%
casein and 20% whey). Whey is sweet because it contains the lactose. When
cheese is made they separate the two proteins and use only the casein and send
the whey off for protein drinks.(5) So you are at least not getting the
lactose. Last of all there are many dairy substitutes. I for one love almond
milk! I make ice cream with it and use it in all my cooking. Pure unsweetened
almond milk is only 30 calories a glass and has 50% more calcium than cow milk
making it a great substitute.
As a
side note eliminating dairy in your diet can help your completion immensely. There
are many studies on milk contributing to acne and I am planning on doing a post
solely on this subject when I start a series on skin care. If you have any
questions let me know and I will address them in my next post. Thanks for reading.
Saturday, March 1, 2014
When life gives you lemons? Squeeze them into your water (and why)!
Youtube video on making lemon water
My first beautybynature blog post! YAY! I am very excited to start sharing this blog and hopefully helping others with their health. Now, I am going to start with a disclaimer: I am not a professional nutritionist and I am not a doctor. I am, however, a passionate health freak who thinks it's great fun to study natural remedies and prevention over treatment. My goal is to give simple yet powerful health suggestions that anyone can take in their lives without overwhelming people by with extremes. So here we go.
My first beautybynature blog post! YAY! I am very excited to start sharing this blog and hopefully helping others with their health. Now, I am going to start with a disclaimer: I am not a professional nutritionist and I am not a doctor. I am, however, a passionate health freak who thinks it's great fun to study natural remedies and prevention over treatment. My goal is to give simple yet powerful health suggestions that anyone can take in their lives without overwhelming people by with extremes. So here we go.
When life gives you lemons? Squeeze them into your water
(and why).
At the
age of two I had already been hospitalized twice because of asthma. Likewise my
father, brother, and grandma have struggled with this disease all their lives
as well. The other day I was studying the health benefits of lemon water and I
came across its possibly treating asthma. I am really into natural remedies so
I was quite intrigued. This is what I found.
For
starters lemons are an exceptional source of vitamin C containing 187 % DV in
one cup of raw lemon juice. Vitamin C is an immune system booster which can prevent
problems that trigger asthma (such as allergies or a cold and stress). Lemons
also reduce inflammation by removing the uric acid in your joints. In the case
of treating asthma with lemon water, it is also helpful to add a touch of ginger
to your remedy. Ginger is also highly anti-inflammatory. It can help clear the
airways and ease breathing faster. (1)
Needless
to say I was quite excited about this knowledge. But when coupled with the rest
of the benefits of lemon water I was (and am) completely sold on drinking it. Here
are just a few extra advantages to lemons that you might not know.
Digestive health: lemons are an antioxidant and a cleanser. Therefor they work to loosen the toxins in your dietary track and can relieve digestion problems such as heartburn burping and bloating . (2)
Digestive health: lemons are an antioxidant and a cleanser. Therefor they work to loosen the toxins in your dietary track and can relieve digestion problems such as heartburn burping and bloating . (2)
Skin
health: the antioxidants in lemons will not only help reduce or cure blemishes
but they also reduce wrinkles, and cleanse your blood. Your skin will look
radiant and healthy. You can also apply lemon juice directly to scars and it
can reduce or erase them. (2)
Weight
loss and caffeine resistance: This to me was really neat. I happen to feel
quite strongly that caffeinated beverages are one of the primary causes of
weight problems in America. Lemons not only contain pectin fiber which can curb
hunger cravings, but you can also replace lemon water for your favorite caffeinated
drink. Just try a hot cup of lemon water in the morning and see what it does to
your afternoon. It can boost your energy levels, make you feel alert and
refreshed and won't give you an energy crash in the afternoon. (2)
Extras: Lemons also contain calcium ( 2 % DV), Vitamin A (1 % DV), Dietary fiber (4 %
DV), Protein (1g), magnesium (4 % DV), Copper (4 % DV), potassium (9 % DV),
Many of the B vitamins Including B6 (6 % DV) and Folate (8 % DV) among others. (3)
Worried
about your teeth? No problem. Diluting the lemon juice by squeezing it into
water will keep the acidic levels down. Lemons are also metabolized as alkaline
so they actually reduce the acid levels in your body.
How much
to use? One guide I found suggested that those weighing over 150lbs should use
the juice of one lemon and those weighing less that 150lbs should use half a
lemon. A good time to take it is first thing in the morning about a half hour
before eating. That gives your body time to digest it and reap all the rewards.
It is wise to use lukewarm water and avoid brushing your teeth right after
drinking it. (2)
So when
life gives you lemons bon appetit!
Sites I visited.
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