We’ve all heard that we need to “eat a balanced meal.” But, what exactly is a balanced meal? According to the US government’s My Pyramid, a balanced meal consists of grains, vegetables, fruits, milk, meat, beans and fats. That’s a nice variety of foods.

Giving the pyramid a closer look, I entered my height (5’4”), weight (128 pounds) and daily activity level (30-60 minutes). I was given my own personal pyramid that recommended 2000 calories per day. I don’t count calories, ever! I am more concerned about the quality of my food - it has to be naturally raised, organic, seasonal, etc. I thought 2000 calories seemed like a large quantity for my petite frame, so I continued to the pyramid menu planner and entered the foods I ate on that particular day. I wanted to discover just how many calories it is that I do consume. I ate multi-grain bread with butter and jelly, and a poached egg for breakfast, a handful of trail mix as a mid-morning snack, brown rice pilaf, turkey and cooked vegetables for lunch, a peach in the afternoon for snack, and fish with sauteed vegetables for dinner… and I can’t forget that large oatmeal, walnut, raisin cookie the size of my head. My total caloric intake for that day was 1561. The planner suggested I wasn’t eating enough calories and should increase dairy, fruit, and good fats to reach my 2000 calorie goal. According to the site, my next step to creating a balanced meal was:

Choose a fat-free or low-fat yogurt for a snack.
Have a cappuccino or latte with fat-free milk.
Use fat-free or low-fat milk instead of water in your oatmeal and hot cereals.
Make a smoothie in the blender from fruit and low-fat or fat-free yogurt.
For dessert, make pudding with fat-free or low-fat milk.
Use fat-free or low-fat milk when making cream of tomato or mushroom soup.

Egads! It suggested low fat or fat free dairy options. I do NOT eat fat-free or low-fat anything. Neglecting the fat always makes me crave more snacks and sugary foods (excess sugar turns to fat). And besides, the recommended amount of dairy (3 cups daily) would certainly increase my caloric intake and my body weight at the same time. I returned to the menu planner and entered a few more days of my usual summer eating habits, and the results all came back around 1600 or less. I decided to switch it up and enter the food I would normally consume on a cold winter day. I increased overall food intake and added hearty stews. My total intake for a winter day was 2109. Then I decided to enter what I eat before I get my menstrual cycle (oh the horror! my apologies to the men reading this). Butter, fat and red meat were all increased. It seems my caloric intake prior to my menstrual cycle was a whopping 2426! Thank goodness I don’t eat like that everyday.

It’s clear that my body’s caloric needs change on a daily, monthly and seasonal basis. In the winter my daily calories are 300-400 more than in the summer. And, when I get my period…. well I can eat like a linebacker.

I commend the US government for trying to help people figure out how much and what to eat, but they don’t take seasonality or daily/monthly cycles into consideration. Many of the government recommendations at mypyramid.gov are very good (eat whole grains instead of refined grains, variety of vegetables, fruits, beans, meats, good fats, etc.), but it’s imperative to understand a few basic rules when creating a fully balanced meal for your body:

• Every body is unique and has its own set of food requirements
• Do NOT adhere to a specific amount of calories, listen to what your body needs
• Some days you may need more food, some days you may need less
• If you live in a temperate/seasonal climate (like the Northeastern United States), your food requirements will change as the weather changes
• Nourish your body with some form of daily exercise, (even a 25-30 minute walk will do)
• Feed your skin with vitamin D fortified sunshine
Check out the government’s nutritional guidelines (http://www.mypyramid.gov) and combine it with some of the above suggestions. Keep a food diary for two weeks and write down how you feel both physically and emotionally after eating. That’s one of the best ways to get inside you and figure out your body’s needs.

For more guidance and support you can sign up for health coaching (http://www.andreabeaman.com/productsServices.html) and we can work on it together. And, check out August’s monthly recipes (http://www.andreabeaman.com/recipe_august.html) for a nourishing, seasonal and delicious meal.

Sea vegetables (aka seaweeds) have been incorporated into the human diet since ancient times, and not just by the Japanese; Hawaiians, Koreans, Chinese, Maoris (New Zealand), Celts, Vikings, Romans, British, Scottish, Irish, American Indians and many others have derived numerous nutritional benefits eating these savory delicacies from the sea.

Rich in minerals and trace minerals, sea vegetables provide more than 50 essential elements required for the body’s physiological functions. Population studies show that people with diets high in sea vegetables have few symptoms of mineral deficiencies and longer life spans. And, sea vegetables have been used medicinally to treat hypertension, heart disease, goiter, kidney disease, ulcers, obesity, constipation, menstrual disorders, high cholesterol, cancer, radiation poisoning, heavy metal toxicity and more(1)(2). If this isn’t reason enough to begin eating these nutrient rich foods, I’ll give you one more … when cooked properly, they taste great!

Over the years, I’ve served sea vegetables to some very discerning palates (including my young nephews) and the consensus is “delicious!” Below are some popular sea vegetables and their notable properties.

Agar agar (kanten) – rich in calcium, trace minerals and fiber, agar contains no calories and is considered a natural laxative. It is quick cooking and perfect for making cooling desserts, aspics, and puddings.

Alaria – high in vitamin A, and a delicious when added to soups. You can also blanch, marinate or soak this sea vegetable to make it ready to use in other recipes.

Arame – rich in iron and calcium, this sea vegetable cooks quickly and has a mildly sweet flavor. Arame can be soaked and blanched for a few minutes or marinated.
.
Dulse – rich in iron, potassium, magnesium, calcium and phosphorous. We hit the mineral jackpot with dulse! Great to eat straight out of the bag as a snack or sprinkled on salads and soups (check for small shells and thoroughly clean before using).

Hiziki – this sea vegetable is the richest in calcium and potassium. It is legendary in the Far East for enhancing beauty and adding luster, strength and shine to the hair, skin and nails. Saute with a little oil for best tasting results.

Kelp – rich in glutamic acid that tenderizes and increases digestibility of beans. Also rich in iodine that stimulates the thyroid to burn fat. Can be roasted, fried, boiled, sautéed or marinated.

Kombu – rich in glutamic and alginic acid, and iodine. Alginic acid binds with toxins and heavy metals in the digestive tract and excretes them from the body. Kombu can be roasted, used in soup stock, boiled, sautéed (cautionary note on both kelp and kombu: they contain excessive amounts of iodine and can disrupt thyroid function if eaten in large quantities – small quantities of these powerhouse sea vegetables is best.)

Nori – highest protein content of all the sea vegetables and rich in Vitamin A. Traditionally used for sushi. Must be lightly toasted to bring out its’ sweet nutty flavor. Great shredded and used as a garnish for stir fries, soups, salads, and of course, used in whole sheet form to make sushi rolls.

Wakame – mild taste, soft texture, rich in vitamin C and B vitamins. This is the traditional sea veggie for miso soup, but can be used in any soup or marinated and used in salads.

Sea veggies have been around for a long time, so it may be a good idea to incorporate them into your diet so you can be around for a long time, too! Check out this month’s delicious recipes. They each contain a different type of sea vegetable in the ingredients. http://www.andreabeaman.com/recipe_july.html

And, if you want to try more sea veggie recipes you can find them at:
http://www.andreabeaman.com/seaVegetables.html

Or order The Whole Truth Eating and Recipe Guide:
http://www.andreabeaman.com/theWholeTruth_ERG.html

Sources
1. Sea Vegetable Celebration, Shep Erhart and Leslie Cerier, 2001, Book Publishing Company
2. Cooking with Sea Vegetables, Peter and Montse Bradford, 1985, Healing Arts Press

Recent scientific studies have revealed shocking information about vitamin and mineral supplements. According to the Journal of American Medical Association, antioxidant vitamins increased a person’s risk of dying by up to 16%, The University of Washington found that vitamin E elevated lung cancer risk, and researchers at the National Cancer Institute found that men who took more than one multivitamin daily had higher rates of prostate cancer (1).

Animals in the wild do not need supplements to thrive and neither do humans. We are a part of nature and if we eat wholesome food provided by our environment, it contains all the elements we need in perfect balance (fiber, water, protein, vitamins, minerals, carbohydrates, etc.). Our body will use what it needs and naturally discard the waste. As discovered in many studies, overdoses of isolated supplements accumulate in the body and can wreak havoc on our internal system. In the short term supplements may do some good, but in the long term they can cause serious harm. (1)

 There are better and more delicious ways to get the vitamins and minerals your body needs without the toxic side effects. Below is a chart of some of many popular vitamins and minerals and the foods sources where you can obtain them safely and naturally (2).

I encourage you to toss out your costly supplements and use that money to buy wholesome, natural foods. Then, get into the kitchen and cook up a delicious and nutritious meal like the one below:
Monthly Meal 

Sources

1. http://www.rd.com/living-healthy/are-vitamins-really-that-good-for-you-/article46647.html
2. Prescription For Nutritional Healing, Phyllis A. Balch, CNC, Penguin Books

The newest food trend, “locavore,” advises to eat what grows in our immediate environment.  The truth is… this is not a new concept.  Humans have traditionally eaten locally grown, seasonal foods for centuries.  Unfortunately, modern technology has changed our traditional way of eating and today every type of food is available at any time of the year regardless of the season or environment where it is grown.  This modern way of eating everything from everywhere not only destroys the environment by burning large amounts of fossil fuel to ship foods far away places, it weakens the digestive and immune system, and the entire body as a whole.  Egads!  All that destruction from something as simple as food?  If you are wondering how and why, keep reading.

There are many reasons why poor health results from consistently eating foods outside of our climate and season.  According to John Matsen, ND, “All plants contain potassium.  Generally, the more sun they’re exposed to, the more potassium and sugar they contain…. The high potassium and sugar levels alert your kidneys that you’re out in the hot sun (because these foods grow in sunny climates), and that your skin must be making lots of vitamin D.  Therefore, your kidneys don’t activate vitamin D, and you don’t absorb much calcium.  This results in low calcium levels, forcing the body to take calcium from other sources such as bones, teeth and membranes, thus weakening those structures.”(1)

 Another perspective from Traditional Chinese Medicine reveals that salads, vegetables and fruits are cooling to the body.  During the hot summer months this cooling effect can be quite beneficial for most people, but during the cold winter season, it can weaken the digestive system, contribute to candida yeast overgrowth, a damp spleen condition, gas, bloating, cold hands and feet and other more serious ailments.   

For our human body to function optimally, it needs to be aligned with the seasons and environment we live in.  As an added bonus, eating foods grown locally can also reduce and/or eliminate allergies entirely.  For example, if you eat the honey from bees that live in or near your area you are homeopathically ingesting allergy medicine.  The bees travel from various flowers to plants, to trees, and back to the hive carrying pollen on their fuzzy little bodies.  If you ingest honey with trace amount of pollens you can build your immune system internally, naturally.  If you are sick and tired of spending the spring, summer and fall months sneezing your head off and scratching your itchy eyes out, eat locally grown foods to help you find relief.

The easiest way to discover what’s available in your environment is to check out your local farmer’s market.  The traditional farmer can not grow something that is not compatible with his environment. You could also join a Community Supported Agriculture (http://veggies.home.mindspring.com OR www.justfood.org or www.localharvest.org/csa/) and get fresh produce, meat, and dairy products straight from the farmer, delivered once per week at a designated pick-up site.  This is a delicious way to support your health and the earth, too!  Below is an example of some of the vegetables that are available in a temperate climate.

• Cholesterol is responsible for brain synapses (communication between nerve cells in the brain and elsewhere in the body).
• Vitamin D is synthesized from cholesterol by action of sunlight on skin (vitamin D is essential for bone health and protects against cancer).
• Cholesterol is needed for the absorption of fat soluble vitamins (A, D, E, K).
• Cholesterol is present in all parts of the body, including the nervous system, muscle, skin, liver, intestines, and heart. 
• Cholesterol protects against infection and inhibits growth of bacteria.
• Cholesterol repairs cells - “Cholesterol is being transported to tissues as part of an inflammatory response that is there to repair damage.”
• “Low-fat, low-cholesterol diets can be very unhealthy, especially for women. All our major hormones are made from cholesterol: estrogen, progesterone, cortisol, DHEA, and testosterone. If we don’t eat enough, our bodies divert cholesterol from our endocrine system to use for brain function and repair. When that happens, it’s almost impossible for our bodies to maintain hormonal balance.”

As you can see, cholesterol is imperative to health and our liver manufactures it as needed. Our body increases cholesterol as a reaction to both inflammation and stress.  This is a natural, healthy response (self-protective).  If we view cholesterol as the culprit and purposely lower our levels unnaturally with statin drugs, we inevitably set our body up for failure.

Some side effects of statin drugs include: nausea, hostility, depression, loss of mental clarity, Amnesia and early onset Senility, kidney failure, diarrhea, cramping in the legs, sleep disorders, constipation, erectile dysfunction, temperature regulation problems, severe nerve damage, liver damage, destruction of CoQ10 (vital nutrient for health), muscle degeneration and heart attack (the heart is a muscle).

Many studies indicate that cholesterol is NOT the cause of heart disease.  Stress, bacterial infection and poor immunity (that allows bacteria to proliferate) are more probable causes. (View Science Daily article, view Mercola.com article, view Nature Medince article).   If you are worried about your cholesterol level, a healthier way to lower it naturally is to reduce inflammation and stress, and increase natural immunity.

What causes stress?  What breaks down the immune system?  What causes bacteria to proliferate in the human body?  Many foods can wreak havoc our human body and contribute to all of these problems.  Some possibilities:

• Excess sugar intake increases stress hormone and feeds bacteria
• Caffeine increases stress hormone
• Eating sick and diseased animals that are living a stressed life (factory farmed)
• Pesticide laden foods (damage the immune, reproductive and endocrine systems)
• Chemicals and preservatives found in many packaged foods

To avoid the above bodily stressors we need to eat what our ancestors ate: wholesome foods, straight from the earth, naturally and ethically raised, without chemicals or preservatives added.  Many delicious foods including whole grains, beans, animals and animal products (including the notoriously, and wrongly, maligned EGG.  Egg yolks are good for you - eat them for goshsakes!), vegetables, nuts, seeds, fruits, and good quality fats can help.  For information on how these foods and others can positively or negatively affect the body pick up The Eating and Recipe Guide and cook your way to a healthier you!

This month's topic, Creating a Fully Balanced Meal, is one that has many people confused.  And, for good reason!  There is not one diet or one way of eating that is right for everyone. 

Every person is unique and, every person has his or her own individual needs.  For example Shaquille O'Neal, the popular basketball star, is 7 feet 1 inches tall and weighs three hundred and twenty five pounds.  He is a BIG man!  And, Madonna, the diva songstress, is 5 feet 4 inches tall and weighs one hundred and fifteen pounds.  Both of these people are human beings, yet they could never, ever, eat the same meal and feel fully satisfied or balanced. 

If Shaq were to eat Madonna sized food portions he would surely waste away and become as rail thin as J.J. Walker on Good Times (for those of you too young to know, Good Times was a fun tv sitcom in the 70's).  And, if Madonna were to eat what Shaq eats on a daily basis... well... let's just say she would become larger than life, literally!  

To help clarify this I went to MyPyramid.gov to find out what the government thought would be a healthy amount of food for Shaq to eat (7 feet 1 inch, 325 pounds), and the computer linked me to a page informing me that "the weight I entered is above the healthy range for my height," and then it recommended that I needed to lose weight.  Hah!  Very funny!  Sorry Shaq... the gov thinks you're a fatty.

Humans come in all shapes, sizes, and activity levels, and they live in many different climates.  All of these factors and many more create our food requirements and help us figure out what balanced meals could look like. 

Another fun example is when I input my own stats (5 feet 4 inches, 128 pounds) into MyPyramid.gov. It was recommended that I eat 2 cups of fruit per day and 3 cups of milk.  The computer program is not desiged to take into account that it is January in NYC and FREEZING outside!  My physical body has very little, if any, craving for fruit at this time of year. Fruit is energetically cooling (there's a reason why it grows during the warm months).  It doesn't matter that fruit has antioxidants, fiber and other things that are supposedly "good" for me - it's not the appropriate food for my body at this time of year and will not help me create a fully balanced meal.  During the cold winter months, I do use dried blueberries and cranberries in my oatmeal in the morning, and sometimes have a baked pear or apple at night, but it's certainly NOT two cups a day, every day, all year round. 

The other recommendation from MyPyramid was for me to drink 3 cups of milk... well that's just plain silly.  Milk is baby food.  3 cups of milk per day in my body would create a "baby body" - pudgy, plump, covered with cellulite ... just like a little baby.  I talk about the effects of milk (baby food) on the adult body in my book, The Whole Truth, How I Naturally Reclaimed My Health and You Can Too!  If you are struggling to lose that annoying excess flab or can't seem to locate your muscles under a layer of baby fat, it's worth a read.

A fully balanced meal changes throughout the year, according to the climate you live in, your weight, height, activity levels, gender, lifestyle, time of the month (!) - there are so many factors to take into consideration. 

It takes time to get to know your body and your own personal/physical needs and those needs will change throughout your entire life.  Sounds daunting, I know, but it's an innate knowledge we all have inside of us.  All living things know what to eat and how much. To learn more about what to eat according to your climate and season check out The Eating and Recipe Guide. 

For more in depth guidance sign up for Health Counseling and learn how to tap into your body's wisdom.

   

Humans have traditionally eaten foods grown locally and seasonally.  However, modern technology has changed that natural way of eating and today every type of food is available at any time of the year regardless of the season or area where it is grown.

Unfortunately, poor health can result from consistently eating foods outside of our climate and season.  According to John Matsen, ND, "All plants contain potassium.  Generally, the more sun they're exposed to, the more potassium and sugar they contain... The high potassium and sugar levels alert your kidneys that you're out in the hot sun (because these foods grow in sunny climates), and that your skin must be making lots of Vitamin D.  Therefore, your kidneys don't activate vitamin D, and you don't absorb much calcium.  This results in low calcium levels, forcing the body to take calcium from other sources such as bones, teeth and membranes, thus weakening those structure." 1 

The above basically means a tropical fruit like a banana, when eaten in a temperate climate (USA) could potentially lead to bone loss.  Egads!  To learn more about eating the right foods for your climate check out Chapter 13, Seasonal Sustenance, in the Whole Truth Eating and Recipe Guide.

From another health perspective Traditional Chinese Medicine (TCM) teaches that salads and fruits are cooling to the body. During the hot summer months that cooling effect can be beneficial to the body, but during the cold winter season, it can weaken the digestive system, contribute to candida yeast, gas, bloating and an inability to warm up (cold hands and feet).  If you are one of those folks that goes to bed with mittens and socks on.... you could be eating the wrong type of foods.  A simple remedy would be to change your food choices during specific times of the year and get in harmony with the seasons.

To function optimally, your body (and mind) needs to become aligned with the seasons and climate you live in.  It's easy to discover what's available at various times of year and in your particular climate by visiting a local farmer's market. 

You could also join a community supported agriculture (CSA) and get fresh produce, fruit and livestock products direct from the farmer once per week at a designated pick-up site.  Check out justfood.org and localharvest.org to find a CSA or farmer's market near you. Trust me...your beautiful body, digestive system and bones will love you for it!

1. Better Nutrition Magazine, September 2004, pg. 30

Many people complain about overwhelming exhaustion and an inability to recoup energy.  In our fast-paced society it is easy to fall prey to Adrenal Fatigue Syndrom (AFS) and Chronic Fatigue Syndrome (CFS).  Some of the common symptoms include:

Fatigue and lethargy (lack of energy in the morning even after a full nights sleep)
Lightheaded or dizzy, and possible fainting upon rising from a lying down position
Brain fog and fogetfulness (why am I reading this article? what am I doing in this room?)
Poor immunity, high incidence of colds and flus, slow recovery from infection
Craving salty and sugary foods for energy
Unexplained hair loss
Nausea (and you're not pregnant!)
Depression
Decreased sex drive (that would totally make me depressed!)
Sensitivity to light and difficulty seeing at night
Sleep difficulties
Tendency to startle easily
Darkness under eyes

When the body is under stress from infection, disease or emotional duress, the adrenal glands release cortisol (stress hormone).  AFS and CFS can result when the adrenals no longer meet the body's demand for cortisol.  The key to relieving this condtion is to reduce STRESS!

Substances that contribute to internal STRESS (and poor immunity) include:

Refined sugars
Artificial sugars (aspartame, nutrasweet, sucralose, etc.)
Chemicals, pesticides, food additives
Overeating simple carbohydrates (white bread, cookies, cakes, crackers, etc.)
Excessive caffeine and other stimulants
Alcohol and drug abuse
Fruit juices (spike blood sugar levels)
Soda (alters the PH levels making the blood more acidic)
Deep sea fish containing high levels of mercury
Overly spiced foods
Hydrogenated and partially hydrogenated oils found in many processed foods
High glycemic dried and/or tropical fruits

People suffering from AFS and CFS generally need more good quality protein and whole foods, and less refined carbohydrates and sugars.

Wholesome and nourishing foods to include in the diet are:

Essential fatty acids (fish, lean animal protein, nuts and seeds)
Legumes
Lightly cooked and steamed vegetables
Saturated fat to help stabilize blood sugar levels
Sea salt
Sea vegetables
Low-glycemic carbohydrates (brown rice and other whole grains, sprouted grain breads, winter squash, parsnips, etc.)

Not only what you eat, but how you eat can affect stress levels, too.  Walking or driving and eating at the same time creates stress.  Eating food while watching a horror movie (or the evening news which can be pretty horrible at times) can create stress.  It's imperative to sit down, relax, take a few deep breaths (or say grace) and get the body prepared for the meal.  When we are relaxed and fully prepared for digestion, the body will naturally absorb more nutrients.

Chill out, sit down and eat wholesome foods and you can rebulid your health and energy levels. Click on the link below for an adrenal nourishing meal!

New Recipes

The thyroid gland is located just below the center of the neck.  The thyroid is responsible for converting iodine into thyroid hormone.  Every cell in the body relies on thyroid hormone for regulation of thier metabolism.

Dysfunctions of the thyroid can be caused by an inadequate or improper diet.  Ideally, a fully balanced whole foods diet including whole grains, beans, vegetables, sea vegetables, animal protein and fruit, rich in the vitamins and minerals, helps benefit the thyroid as well as the rest of your beautiful body.

Foods that can contribute to enhanced thyroid health include natural unrefined, non-iodized sea salt.  Sea salt contains an abundance of minerals and trace minerals imperative to overall health.  "Iodized salt" (common table salt) focuses solely on iodine and neglects the balancing minerals and trace minerals, and can disrupt the body's natural process of absorption.

Sea vegetables can benefit the thyroid because they contain high concentrations of calcium, iron, phosphorous, potassium, sodium, zinc, magnesium, copper, chromium, vitamin A, vitamin B1, B2, B3, B6, manganese, iodine and more.  Click here for delicious sea vegetable recipes.  Sea Veggies.

The thyroid takes in iodine and combines with tyrosine (amino acid) and is converted to T3 & T4.  A lack of tyrosine can lead to depression.  Natural sources of tyrosine include meat, fish, wheat, oats, almonds, lima beans, pumpkin and sesame seeds, and fermented foods like miso and yogurt.

Some common "healthy" foods can contribute to thyroid dysfunction. For example, goitrogens inhibit the body's ability to use iodine, promote goiter formation and act like anti-thyroid drugs.  Foods from the Brassicacae family (cruciferous vegetables) and others, contain these goitrogenic compounds: broccoli, cabbage, kale, collard greens, mustard greens, cauliflower, watercreass, brussels sprouts, radishes, turnips, bok choy, arugula, daikon and rutabaga.  Goitrogens are deactivated by HEAT.  These specific foods needs to be COOKED (most often).  Purchase the Eating and Recipe Guide for over 100 healthy recipes.

Fermented soybean products, a healthy staple (in small quantities) in many Asian cultures, include tempeh, miso, shoyu, natto and tamari.  In America we've mass produced the soybean without properly fermenting it to release the antinutrients contained within, and it has become an unhealthy "health" food.  Improperly processed soy products have been linked with thyroid disease, digestive disorders and many other illnesses. 1

If you are suffering with thyroid disease it would be wise to consider altering your diet. If you need help figuring this out, you can sign up for health counseling and get the guidance you need.
Health Counseling

You can also take the Thyroid Health Hands On Cooking Class at the Open Center in NYC
Click here for details
Open Center - Healthy Thyroid Cooking Class

Check out this month's healthy thyroid cooking class menu - it's delicious!
Healthy Thyroid Menu


1. http://www.mothering.com/sections/news_bulletins/august2005.html#soy

Like many folks I love char-grilled, fire-roasted, pan-fried and barbecued foods.  It is the epitome of summer flavor and outdoor fun.  Unfortunately, the process of cooking foods this way creates substances called heterocyclic amines (HCA).  Bummer!

These HCA's are mutagenic and carcinogenic molecules formed when food proteins and creatine (substances in muscle tissue) are exposed to high heat for a sufficient amount of time.  Ingesting HCA's has been linked with higher rates of cancer. (1)  

Thankfully, there are ways to reduce the formation of HCA's so you can get back to grillin' and chillin', and enjyoing the summer festivities!

• Use lower heat and cook further away from the heating element (do not put meat directly onto the flame).  The chorus, "Burn baby burn" (from Disco Inferno) is not what you should be singing while manning the barbecue grill.
  
• Grilling, barbecuing, broiling and pan-frying are the main cooking methods that lead to the formation of HCA's.  Lower levels are formed during baking and roasting.  And, methods like stewing, simmering, braising and deep-frying only create negligible levels of HCA's.  Keep this in mind and eat the foods with the lowest levels of HCA's most often, and the foods with the higher levels of HCA's less often.
  
• The highest levels of HCA's are found in muscle meats, and grilled chicken is the worst offender!  Grilled chicken contains almost 10x the amount of carcinogenic HCA's than red meat.(2)  Egads!  Get that blasted bird off the grill and into a simmering pot of soup instead.  Opt for a naturally raised, grass-fed beefburger when you're grilling.
  
• Vegetables and fruits do not form HCA's when cooked at high temperatures.  Skewer meats with veggies and fruits to create healthier grilling options (check out the recipes below from the Grillin' & Chillin Cooking Class for healthier options).
  
• Grill meats for less time. The longer the meat stays on the grill the more HCA's are created.  Use smaller cuts of meat (reduces cooking time) and opt for medium or medium rare rather than well done.
  
  The information about HCA's is troubling, but it does NOT mean you can never eat blackened, barbecued or char-grilled foods again.  There is a certain amount of carcinogenic compounds the human body can handle, especially if we're combining it with antioxidant rich fruits and vegetables.  It is when we eat excessive amounts of HCA laden food that can lead to health problems.  Cook smaller portions of meat for shorter periods of time, and you can fully enjoy healthier grilling and summer fun!
  
  For healthy grilling recipes and foods with fire-roasted flavor check out this delicious menu:
  Grillin' & Chillin Menu
  
  1.  http://www.cancer.gov/cancertopics/factsheet/Risk/heterocyclic-amines
  2.  http://www.cancerproject.org/media/news/fiveworstfoodsreport.php 

Berries, berries, berries and more berries; sweet, succulent, juicy, and mouthwateringly delicious! 

Beyond thier scrumptious flavor, berries are high in Vitamin C, folic acid, potassium, fiber and are a rich source of phenols, ellagic acid and anthocyanins (potent antioxidants that reduce inflammation, protect against heart disease and have anti-cancer properties).   Wow, all that and yummy too!  Life is delicious.

Strawberries, blueberries, blackberries and raspberries are easily perishable items and should be purchased only a few days prior to use, and preferably at your local farmers market so you can taste their sweet flavor at the peak of ripeness.

Choose berries that are firm, plump, and free of mold.  Berries are available in the greatest abundance from the spring through the mid-summer - with the exception being blackberries which are available through summer and into late fall.

Berries add superior flavor and taste to any meal.  They can be enjoyed with your morning breakfast cereal, in salads, pureed into dressings, cooked with sauces or as desserts... there are so many ways to eat them and reap thier nutritional benefits.

Check out this easy and delicious dessert:

Simple Strawberry Sorbet

For more great recipes purchase the Eating and Recipe Guide today.

Enjoy the flavors of summer!

Eat local!  That's the buzz in the world of healthful eating.  To eat "local" literally means to buy and eat the food that is grown in the area where you live.  This traditional way of eating is one of the best ways to support your health, the integrity of the environment, and your community, too.

The average item in your grocery store travels more than 1500 miles from where it is grown to where it is purchased.  Transporting foods from long distances creates major environmental damage; it adds to carbon dioxide emissions and air pollution that contribute to global warming, ozone damage, smog, and more.

Eating locally grown food saves on transportation costs and reduces the amount of "food miles" your produce has to travel.  Locally grown food is fresher, tastes better and has superior nutritional value (it's picked when it's ripe and chock full of nutrients).  Most local food has been picked 24 hours or less before it gets to you.  Talk about fresh!  On the contrary, food that needs to be shipped across the country (or from another country entirely), is picked unripe, diminishing both taste and nutritional value.

The flavor of locally grown, seasonal food can not be beat - that's why most of the top restaurants in the world use local foods.  There's nothing like it.   

Eating local also keeps you in harmony with the seasons.  This helps sustain your physical body (aligns you with nature), and enhances the strength of your kidneys!  Whew!  There are so many benefits from eating locally grown foods. 

Below are some tips on how to get some of this fabulous, fresh food into your home:

1.  Shop at your local farmers market
2.  Join a Community Supported Agriculture
3.  Buy from a local food co-op
4.  Support restaurants that buy locally produced food
5.  Grow your own food in your garden or in a community garden plot

Check out some of these websites to help you find a local market, CSA, Co-op, or Community garden or restaurant near you:
www.localharvest.org
www.eatwellguide.org
www.justfood.org

After purchasing fresh, local food, put it to good use with seasonal recipes.  Click on the link below to learn how to create a fantastic meal!

Local and Seasonal Eating Cooking Class Recipes

Learn how to cook (and taste!) delicious seasonal meals at the next cooking class.  Click below for details.
Cooking classes

According to Traditional Chinese Medicine "jing" is the source of life longevity and vitality.  If our life-source is healthful, the desire for sex and the ability to reproduce and perform is strong.  Our Jing is the deep essence we are born with, and it is passed down from our parents (congenital) and stored in the kidneys.  Abusing the kidneys with a toxic lifestyle can drain that life essence creating a deficiency in jing resulting in impotence, reproductive disorders, infertility and other illnesses.   We cannot replace congenital jing (what we are born with) but we can enhance "acquired jing" from specific lifestyle and food choices.

Substances that deplete the jing and kidneys include toxins in the food and the environment.  The use of Genetically Modified foods and pesticides reduces sexual fertility and impairs reproductive health including; lowered libido, diminished sperm count, abnormal and dead sperm, increased sterility, miscarriage, reduced egg production, and birth defects. (Source: Sex, Lies and GMO's, by Alex Jack, Planetary Health/Amberwaves, 2002).

Other factors that exhaust the kidneys include exessive caffeine intake, alcohol, drugs, chronic stress, fear, overwork, too much sex (imagine that?), and a diet filled with refined foods and sugars.

Specific foods that can enhance acquire jing and increase reproductive capacity and sexual vitality include organically grown foods that contain the energy within them to sprout and grow.  Learn more about this in The Whole Truth - How I Naturally Reclaimed My Health and You Can Too!  Chapter VI   Energy = Quality of Food.  Other foods that nourish jing include fish, beans/legumes, liver and kidney (organ meats), bone marrow, royal jelly and cereal grasses (whole grains).

Beyond food it is essential to exercise daily (but not to exhaust yourself!) and breathe deeply to promote optimum circulation, digestion and respiratory functions.  If the health of the body is good it increases the ability to perform and reproduce.

George Ohsawa (a pioneer in macrobiotic food theory) said, "A good appetite for food and sex is health itself.  Sexual appetite and joyful satisfaction are an essential condition of happiness." (Source: Zen Macrobiotics by George Ohsawa, 1995, p.35).

Healthful, delicious food can nourish the body and mind, as joyful sex with a loving partner can too.  Not only that but, sex is a great way to exercise and help you breathe deeply.  So... grab someone you love, make them a delicious health-promoting meal and have some fun!  You can find great tasting recipes in The Eating and Recipe Guide - Better Food, Better Health.

Millions of Americans are suffering from osteoporosis, osteopenia and other debilitating bone diseases.  This is a recent phenonmenon.  Our ancestors had strong bones that carried them upright throughout thier entire lifetime.  What are we doing differently that is destroying our internal foundation?

For starters, the standard American diet contains many foods that directly contribute to an overall weakening of the bones.  Some of the calcium leaching culprits include: soda (one of the worst offenders!), sugar, highly processed and refined foods, coffee, excess alcohol consumption and prescription medication (blood thinners, thyroid hormones, chemotherapy and statin drugs).

Some people think ingesting calcium supplements is the answer.  Excessive use of calcium supplementation has been implicated with extreme lethargy, impaired absorption of iron, zinc and manganese, calcium deposits in tissues throughout body, mimicking cancer on X-ray, calcification of the arteries, and kidney stones. - 1, 2

Better sources of calcium can be naturally found inside many foods; dark leafy greens (kale, collard greens, watercress, cabbage, etc.), sardines and salmon with bones, broccoli, sea vegetables, oats, almonds, beans, sesame seeds, whole grains and traditional bone broths (stock made from bones).

The myth is we only need "calcium" to build our bones, the truth is, we need much more than just calcium!  We need a wide range of vitamins, minerals, fats, protein and adequate exercise and sunshine.  The body needs vitamin D, from the sun, to best absorb calcium.

So take a long walk, in the sunshine, to your local organic market and carry home a couple of heavy bags of vitamin and mineral rich foods to help nourish your beautiful bones.  Or take a Bone Health cooking class and enjoy a delicious bone-building meal.  Check out the events schedule for the next class.

Bone Health - Cooking Class

1 - http://1stholistic.com/Nutrition/hol_nutr-toxic-dosages.htm
2 - http://www.medicinenet.com/script/main/art.asp?articlekey=1887

If you observe a polluted body of water you would notice a few things; it's murky, usually has an offensive odor, and not much, if anything, can healthfully survive in it.

The human body is made up of 70% water (more or less).  It is literally a body of water.  And, a very similar thing happens when we pollute our internal body of water.  Our cells and skin become murky, dull and lifeless too.  Eeek!

To help retain a beautiful glow, it's imperative to start filling the body with foods that are free of pollutants, toxic waste, chemicals (pesiticides, herbicides), heavy metals (found in large predatory fish), aluminum, and other garbage.  Below are helpful tips for achieving natural beauty:

1.  Drink water!  Water is literally the fountain of youth.  Water hydrates all of our cells keeping them moist and plump, and it acts as an internal moisturizier.  Water helps flush waste out of the body.  Drink 4-8 glasses of water (or more) per day.  Chug a lug!  With every glass of water you are becoming more beautiful.

2.  Buy organic, naturally raised produce and animal products.  These foods are free from pesticide and other chemicals that pollute your internal body of water.  Scientific testing proves these foods contain higher concentrations of all vitamins, minerals and antioxidants.1  Antioxidants are the free radical scavengers that help slow the aging process.

3.  Keep your system running smoothly with high fiber foods.  A back-up of waste (constipation) contributes to toxic overload.  Whole grains, beans, vegetables and fruits contain both soluble and insoluble fiber to help move waste out of the body in a timely manner.

4.  According to the wrinkle cure guru, Nicholas Perricone, "Protein is absolutely essential for repairing free radical damage.2"  Adequate protein is needed for cellular repair - eat naturally raised or wild animal products. 

5.  Essential fatty acids (EFA's) that help to reduce inflammation are found in fish, nuts and seeds, grass-fed/naturally raised animal meats, olive oil, sunflower oil, walnut oil and nut butters.  So many EFA's to choose from!  Eat some.

6.  Reduce stress!  According to studies there is a direct link between long-term emotional stress and premature aging.3,4  To help alleviate stress, reduce or eliminate the food sources that directly contribute to it: sugar, chemicals, caffeine, nicotine, drugs and other stimulants.

To learn more about the best foods for your body, beauty and health, set up your health program today.  Click below to read more about it.
Health Programs

1.http://www.newstarget.com/001408.html
2. The Wrinkle Cure, Nicholas Perricone, M.D., Warner Books 2000, p. 107
3. http://www.washingtonpost.com/wp-dyn/articles/a20394-2004Nov29.html
4. http://www.cbsnews.com/stories/2005/08/25/60II/main796002.shtml

Researchers at Albert Einstein College of Medicine say healthy partcipants in a large government clinical trial who restricted their salt intake to less than 2300 miligrams were 37% more likely to die of cardiovascular disease.  It was also stated that low sodium diets set the stage for diabetes by encouraging insulin resistance (A Pinch of Controversey Over Salt in the Diet, Newsday, 2/22/06).

This current scientific information goes against what many health care professionals have been telling us for the past century... and I completely agree with it.  Salt is imperative to our health!  Sodium helps carry nutrients into our cells, balances blood pressure and regulates many other bodily functions, too. 

Unfortunately, both the article and the government study neglected one very important factor - the quality of our salt determines the quality of our health.  Refined, iodized commercial table salt that has been stripped of its essential nutrients contributes to high blood pressure, thyroid disease, heart disease, osteoporosis, weight gain and cancer.  And, most refined and packaged foods on the market today contain this unhealthy type of salt.

Unrefined sea salt on the other hand, contains an abundance of minerals and trace minerals that benefit health, regulate extracellular fluids and balance the body.  We definitely need sodium, but we need good quality to improve our health and keep us properly functioning. 

You can purchase unrefined, non-iodized, and naturally processed sea salt at any local health food store, Wild Oats, Whole Foods Market, Trader Joes, Gourmet Market or other specialty store.

To improve your knowledge and your health, read more about sea salt and other health-promoting foods in Chapter 6 of The Whole Truth Eating and Recipe Guide - Better Food, Better Health.

After the holiday gifts have been opened, and the wrapping paper and bows tossed in the trash, there are still many gifts you can give your loved ones, friends and colleagues throughout the year that may have an even greater effect on them, and you too.

1. Give a Genuine Compliment
Take a look at the people around you and find something about them you truly appreciate.  It could be a personality trait, the way they dress, how they handle themselves in a situation, thier generosity... it could literally be anything.  Make it a point to find something great and then tell them what it is.

2. Give Someone the Opportunity to Be Heard
Consciously zip your lip and give someone the opportunity to share thier thoughts, speak thier mind, voice an opinion or expand upon an idea without interruption.  It doesn't matter if you agree or disagree with the subject matter, just let the other person fully share thier experience.  Shhhh!

3. Give Someone a Break
Take a load off a loved ones shoulders and let them relax.  Do the dishes, pick up the dry cleaning, rake the leaves, stop nagging (!).  Literally put yourself in someone elses shoes for five minutes and watch what happens.  It may help to increase the level of compassion and understanding in your life.  Or, you could offer a five minute break in the form of a loving shoulder massage.  Stand behind your partner and gently knead thier shoulders to help them release stress and relax.   

4. Give the Gift of Your Presence
Make plans with people and show up.  Your presence could help to brighten someones day (aunt, uncle, mom, pop, a relative in a nursing home, friend).  Share your self, be available, loving and supportive.  You are a gift, share yourself.

5. Give a Hug
Besides keeping you warm on a cold winter day, hugs are the kind of gift you can receive something in return.  As you hug someone, you are hugged right back.

These gifts cost no money, yet can amount to so much.  Give them as often as you can and enjoy a happy, healthy and loving New Year!

Below are seven simple steps to help you experience the holidays without expanding your waistline!

1. Eat Regular Meals
If you skip meals in an attempt to save calories you can leave your body in a state of starvation.  If you arrive at a party or family gathering famished, you may be more likely to gorge on anything and everything you see.  East normally and sensibly throughout the day (balanced meals) and your body will nutritionally be satisfied with no physical need to binge.

2. Eat a Normal Sized Portion
Holiday time brings a wide variety of rich and delicious food to the table.  It's easy to let our eyes have a feast and overfill the plate.  Treat a holiday meal as you would any other meal; enjoy a little bit of everything, and remember to take human bites!

3. Eat Mindfully
Be conscious of food and savor every mouthful by using your senses.  Look at the food on your plate.  Is it colorful?  Does it look appetizing?  Inhale the aroma of the food.  Is the scent appealing?  Place a small amount of food inside your mouth and feel it's texture.  Is it creamy, crunchy, or crispy?  Taste the food; is it sweet, salty, bitter, pungent, or spicy?  If you can allow yourself to experience food more intimately the first time, you may have no need for second or third helpings.

4. Freedom
Give yourself freedom to eat anything you want.  Do not forbid any specific food otherwise you might create an unhealthy obsession for it!  Forbidding food oftentimes causes overeating of of other foods in search of something to satisfy the initial craving.  And, you may eventually wind up eating the "forbidden" food anyway.  Let yourself fully enjoy whatever you want. Just remember tips #2 and #3: mindfully eat a normal sized portion.

5. Bring a Dish
Make your favorite holiday dish using the best quality organic ingredients and put an extra dash of love in it.  Sharing food with family and friends is a great way to express your creativity and show affection to those you love.

6. Exercise, Exercise, Exercise
Even though you may be away from home and your regular exercise routine, it's wise to get your body moving wherever you are.  Take a walk with a friend or family member before or after dinner.  Ask if they belong to a gym and would want to go for a workout with you.  Exercising with a new partner is a great way to bond over the holidays while keeping your physical body healthy at the same time.

7. Enjoy Yourself
This last healthy tip is self-explanatory.  Happy Holidays!

Check out The Whole Truth - How I Naturally Reclaimed My Health and You Can Too for more great tips.

According to nutritional research, "What and when you eat, even at a single meal, can affect whether you feel happy, sad, irritable, alert, calm or sleepy.  Choose the wrong foods (or skip a meal altogether), and you might exacerbate an already stressful or emotional day." 1

One of the reasons is due to Serotonin; a neurotransmitter that regulates sleep, sensory perception, moods, depression and other bodily functions.  Low levels of serotonin contribute to muscle weakness, disrupted sleep, depression and intense carbohydrate cravings.

Specific foods rich in tryptophan (an amino acid), protein and carbohydrate can all increase the release of serotonin helping us feel better and more relaxed.  Not just any old carbohydrate will do the job successfully though.  Highly refined carbohydrates (pastries, sugar, cakes, cookies, white bread, etc.) contribute to erratic blood sugar levels prompting emotional highs and lows that can result in mood swings and depression. 

"Whole grains (whole wheat, brown rice, oatmeal): triggers a slow, sustained release of insulin that lowers blood levels of most large amino acids except tryptophan, which remains in the blood and can enter the brain.  As a result, serotonin levels rise gradually, and blood-sugar levels remain stable, without the rise and fall experienced with sugar or refined grains." 2

Foods rich in B vitamins and folate are also beneficial as they are involved in the formation of neurotransmitters (serotonin).  Foods containing B vitamins and folate include whole grains, legumes, seeds, nuts, potatoes, brussels sprouts, leafy greens and many other vegetables.  Foods high in the amino acid tryptophan include eggs, meats and dairy. 

The scientific data proves that it makes sense to eat nutritionally balanced meals to enhance our mood.  But, the best proof is to include wholesome, delicious food into your daily diet and see how you feel.  Good food can create a good mood.  Taste some of the recipes below and see for yourself.

Good Mood Recipes

For more fabulous mood-enhancing recipes check out the  The Whole Truth Eating and Recipe Guide , and eat your way to a brighter day!

1. Happy Meals, By Elizabeth Somer, R.D., Natural Health Magazine, October 2006, pp. 85-91
2. http://pages.prodigy.net/unohu/topics_sero.htm

When the human body is in harmony with the external environment, it can run more efficiently.  One of the best ways to achieve this balanced state of optimal health is to eat the foods that naturally grow within each season.

For example, if we continue eating cooling, summery foods (especially too many fruits and raw salads) as the weather grows colder, it can contribute to lingering colds, flus and other maladies.  According to Traditional Chinese Medicine these foods can create a cold/damp condition in the body and won't benefit our health during the colder seasons. 

The autumn harvest is abundant with hearty produce that have a beneficial effect on the body at this time of year:
winter squash
beets
turnips
rutabagas
celery root
cauliflower
broccoli
cabbage
carrots
kale
bok choy
collard greens
arugula
brussel sprouts
parsley
parsnip
pumpkin
potatoes
onions
leeks
ginger
garlic
apples
pears

Heat up the oven and roast some of these fall vegetables/fruits to help warm up your body. 
Check out these great fall recipes and enjoy this tasty harvest!

September Recipes

To learn more about eating with the seasons and what foods are available at each specific time of the year order The Whole Truth Eating and Recipe Guide.

Local is the new organic.  That's the buzzword in the world of health.  To eat "local" literally means to purchase food that is grown in your surrounding area.  This traditional way of eating is one of the best ways to support your health, the integrity of the environment, and your community too.

First and foremost, eating locally grown food saves on transportation costs and reduces the amount of food miles (the distance your food travels from where it is produced to where it is purchased).  The fossil fuel burned to transport foods over long distances creates major environmental damage; it adds substantially to the carbon dioxide emissions and air pollution that contribute to climate change, ozone damage and more.   Which is why "food miles" matter.  The average food item in your grocery store travels more than 1500 miles from where it is grown to where it is purchased.  That's a long haul!

Locally grown food (purchased from a farmer's market or CSA) is fresher, tastes better and has superior nutritional value to conventional supermarket food.  Most local food has been picked fresh and ripe 24-hours or less before it gets to you.  On the contrary, food that needs to be shipped accross the country, or worse yet from another country entirely, is picked unripe diminishing both taste and nutritional value.  When food is picked at the peak of ripeness it has naturally acquired an abundance of essential nutrients from the growing process.  Besides enhanced nutritional value, the flavor of fresh local food can not be beat.  This is why most of the top restaurants in the world use locally grown fresh food. 

Eating local also keeps you in harmony with the seasons, helping sustain your physical body (aligning you with natural weather cycles), and preserving the integrity of the environment.

There are many ways for you to eat locally grown food to support both your health and the environment:

1. Shop weekly at your local farmers market
2. Join a Community Supported Agriculture (CSA)
3. Buy from a local food co-op
4. Support restaurants that purchase locally produced food
5. Grow your own food in your garden or in a community garden plot

For information on how/where to locate any of the above go to localharvest.org and put in your zip code.

To learn more about local eating and the beneficial effects on your body check out The Whole Truth Eating and Recipe Guide.

The food we eat can have a warming or cooling effect on the body.  Besides drinking plenty of water to hydrate your system, In the hot summer months it's wise to the eat foods that can naturally cool the body and keep you from overheating.

Foods that contain a high water content are generally considered cooling foods.  Most fruits and vegetables fall into this category and can include:

Cucumbers
Tomatoes
Summer Squash
Zucchini
Bell Peppers
Eggplant
Lettuces
String Beans
Watermelon
Berries
Plums
Cherries
Nectarines
Peaches, etc.

Land animals on the other hand, have warming properties (beef, chicken, eggs, turkey, duck, buffalo), but most fish and seafood (sea vegetables too!) are cooling to the body and are a great addition to a summer diet.  Click on the link below to try some delicious cooling summer recipes:
 
Cooling Summer Recipes

For more information about the energetic properties of specific foods, and when is the best time of year to eat them, check out  the Whole Truth Eating and Recipe Guide.  It's ripe with information to help you get your body balanced, healthy, energized and chilled out when you need it!

Our bones are designed to carry us upright for our entire lifetime.  Unfortunately, millions of Americans are suffering from osteoporosis and debilitating bone diseases.  Doctors are prescribing Fosamax and other prescription medications to help build bones, but it comes with a slew of undesirable side effects; ulcers, liver damage, renal failure, and jaw bone decay, to name a few - not only that, the bones become dense but also more brittle after 5-6 years on those drugs. 1,2

The good news is that our bones are living tissue and we can re-build them and make them healthy and strong by making better diet and lifestyle choices.  Unfortunately, much of the food in the Standard American Diet is not a good choice; soda, sugar, excess alcohol, prescription medications (blood thinners, thyroid hormones, chemotherapy, and statin drugs) all contribute to bone loss. 

Excessive use of calcium supplements is not the answer either as they have been implicatd in calcification of the arteries and soft tissue, and kidney stones. 3, 4

It's imperative to make better food choices to help build bone strength.  Bone building food sources include calcium rich foods like leafy greens (kale, collard greens, watercress, broccoli), sardines with bones, sea vegetables, oats, tofu, dairy (although not recommended) almonds, beans, sesame seeds, and bone broths.

There's more to bone health than just relying on calcium - we need a wide variety of nutrients.  Sulphur rich foods are vital to repairing bones - sources include eggs, cabbage, fish, garlic, kale, onions.  Vitamin K is essential for bone formation and can be found in asparagus, brussel sprouts, beef liver, cauliflower, dark leafy greens, eggs, and whole grains.

The body needs vitamin D to absorb calcium, and our best source comes from 15-20 minutes of daily sun exposure.  You do not need to go out and bake in the sun (that's not healthy!), but exposing your body to a daily dose of sunlight is healthy and good for your bones.

Bone density is dependant on weight bearing exercises like walking, strength training, and running.  Make no bones about it, proper nutrition, sunlight and adequate exercise are essential to bone health.  So... take a long walk outside in the sunshine to your local health food market and carry home a couple of heavy bags of calcium, sulfur and vitamin K rich foods, and nourish your beautiful bones!

For bone building recipes check out The Whole Truth Eating and Recipe Guide.

1. Fosamax - Jaw Death
2. Merck - Fossy Jaw
3. Arizona - Education, public health
4. Holistic Nutrition

The first step to achieving your ideal weight is to STOP dieting!  Yes, it's true.  Dieting will keep you overweight and feeling deprived.  Reaching an ideal weight can be painless and easy when we make simple diet and lifestyle impovements.

Some of the biggest culprits for weight gain include eating highly refined foods like sugar, flour products, snack foods (pretzels, chips, etc.).  These foods are lacking vital nutrients, have little or no fiber and a high glycemic index that causes blood sugar spikes and crashes, setting you up for craving more refined foods.  It's a vicious cycle.

Other diet disaster foods include anything that's labeled "fat free" or "sugar free."  These foods are usually loaded with artificial sweeteners and other chemicals that the body doesn't know how to process.  Chances are if it's "free" you'll be paying for it with your health.

Better quality foods to help you feel great and reach your ideal weight include whole grains, beans, fish, lean animal proteins, vegetables, fruits and nuts and seeds.  You can read more about what to take out, and what to put into your diet, and how to make them taste absolutely delicious in The Whole Truth Eating and Recipe Guide.  There are over 120 tasty recipes and information you need to know to help you look and feel your best.

It's important to remember that a "diet" is a temporary thing, but a lifestyle improvement can last forever.  Some simple improvements you can make are:

1.  Sit down to fully balanced meals.  This reduces physical cravings because your body will be nutritionally satsified.
2.  Drink Water!  Water is the best liquid for your system.  It hydrates all your cells and helps the body run more efficiently.
3.  Be patient.  Change doesn't happen overnight.  It took time to gain the weight, and it'll take time to lose it.
4.  Relax.  If you are stressed about your weight your body will release the stress hormone, cortisol.  When cortisol is released, digestion stops and the body stores food instead.  To reduce stress, take 5-10 deep breaths before eating.  This will help you relax and fully enjoy and absorb your meal. 
5.  Reward yourself with non-food items.  Change your "reward" system.  When you begin to lose weight give yourself treats other than food (massage, spa day, manicure/pedicure, facial, shopping spree). You're worth it!

For additional guidance and support with weight loss or other health issues sign up for Health Coaching and get started feeling better today.

According to Traditional Chinese Medicine "jing" is the source of our overall life longevity and vitality.  If our "jing" is healthful, the desire for sex and the ability to reproduce and perform is strong.  Our Jing is the deep essence we are born with - it is passed down from our parents (congenital) and stored in the kidneys.

Abusing the kidneys by living a toxic lifestyle can drain our "jing" and create deficiencies resulting in impotence, reproductive disorders, infertility and other illnesses.   We cannot replace "congenital jing" but we can enhance "acquired jing" from specific lifestyle and food choices.

Substances that can deplete our jing and kidneys include toxins in the food and the environment.  Pesticides and Genetically Modified foods can seriously impair our sexual vitality and reproductive organs including; lowered libido, diminished sperm count, abnormal and dead sperm, increased sterility, miscarriage, reduced egg production, and birth defects. (Source: Sex, Lies and GMO's, by Alex Jack, Planetary Health/Amberwaves, 2002).

Specific foods can rebuild the "jing" and increase reproductive capacity and sexual vitality.  Organically grown nutrient rich foods that contain the energy to sprout and grow can nourish the kidneys and rejuvenate the body as a whole.  Learn more about this in The Whole Truth - How I Naturally Reclaimed My Health and You Can Too!  Chapter VI   Energy = Quality of Food.

Beyond food it is essential to exercise and breathe deeply to promote optimum circulation, digestion and respiratory functions.  If the health of the body is good it can increase the ability to perform and reproduce.

George Ohsawa said, "A good appetite for food and sex is health itself.  Sexual appetite and joyful satisfaction are an essential condition of happiness." (Source: Zen Macrobiotics by George Ohsawa, 1995, p.35).

Healthful, delicious food can nourish the body and mind, as joyful sex with a loving partner can too.  Not only that but, sex is a great way to exercise and help you breathe deeply.  So... grab someone you love, make them a fabulous nutrient rich health-promoting meal and have some fun!

Throughout the winter season, people living in a temperate climate (4-5 seasons) tend to eat heavy, dense foods to give the body extra strength and keep it well insulated against the cold weather.  As Spring arrives the weather grows warmer and the body naturally tries to cleanse itself by releasing excess oils, fats, salts and animal foods (this is accomplished most commonly through a spring cold, flu or other discharge).

You can aid your body through this cleansing process by eating lighter meals, more vegetables and salads and little or no animal foods for a specific period of time.  Traditional people would often religiously fast in the Spring.  Some examples include the Orthodox Greeks who removed all animal food entirely for 3-4 weeks, and the Catholics that didn't eat meat on Friday throughout lent.  These "acts of worship" helped to lighten the load on the digestive system and gave it a chance to cleanse.

If we don't assist the body and lighten up our meals, the liver/gallbladder system can become congested and lead to a host of ailments including blurred vision and other eye troubles, allergies, chronic indigestion, tightness in the muscles and tendons, impatience, arrogance, inability to make decisions, and slow to rise in the morning no matter how much rest you got the night before!

Simple nutrient rich foods can aid the body's cleansing process and nourish the liver/gallbladder system and the entire body too.  They include whole grains and their products, light proteins (beans, tofu), vegetables, herbs and fruits.  Eating lighter foods and fresh salads at this time of year will help to clear both physical and emotional stagnation and increase energy and productivity.

Spring is the beginning of a new year, and a whole new you, if you learn how to properly nourish yourself.  Learn more about the best quality nutrient rich foods, and how to incorporate them into your life to help you reach your ideal weight, reclaim your health and look and feel better every day.  Click here to get started !