Get Some Color (On Your Plate)

Posted by Healthy Bitch Daily on Jan 29, 2013

When I say "get some color," I’m not talking about a tropical beach vacation or fixing those horrific highlights. 

I’m talking about your diet, dearie.

Eating well can be as simple as following the rainbow. The more color variety on your plate, the more likely you are to be getting all of your nutrients, since every color does something different for your bod. Organic fruits and veggies may vary by season, but you can find all the colors year round. The key to staying healthy this winter is beautifying your plate with different hues.

Riveting Red

Just like your little red nighty gets your man’s blood boiling, fruits and veggies that are red in color help improve circulation, increase blood oxygen levels, and keep your heart healthy. Add a little red to your salad or tofu scramble with some diced tomatoes or red peppers. Grab a handful of cherries or cranberries for a quick healthy snack.

Oh My Orange

That pretty orange color comes from all the beta carotene, which is a powerful antioxidant. It can help protect your baby blues from cellular damage caused by all that Facebooking, and it'll strengthen your lungs to protect you from environmental toxins. Bring an orange for your pre-workout snack. Amp up your nutrient quotient by adding mixed veggies like carrots and peppers to your pasta sauce, or throw some chopped sweet potatoes into your veggie chili.

Un-Mellow Yellow

Yellow foods stimulate your nervous system, helping to give you a natural energy boost and keeping your digestive system on track. That squeeze of lemon in your morning water will wake you up and get you moving. Put a banana in your smoothie, drink some pineapple juice, or make a breakfast out of grapefruit.

Gratifying Green

All those little photo-nutrients that give leafy greens their color are great for your skin and body. They naturally help cleanse your system, and all those live enzymes will give your skin a beauty boost. Even if you aren’t a salad gal, throw on some spinach, peppers or broccoli the next time you make pizza. Get on a green smoothie kick and toss some greens into your morning fruit frappé.

Blue/Purple

In Chinese medicine, foods with a bluish hue are said to have “yin” energy, which “cools” the spirit. Who doesn’t need a little of that after a shit storm day? That big glass of Cab is so satisfying 'cause it's a cocktail of purple grapes (and cause it gets you lit). But if you're skipping the alcohol, treat yourself to a big bowl of berries for dessert.

What's your favorite color of the food rainbow? Tell us in the comments section below!

Lori Kenyon, Certified Nutrition CoachFormer corporate attorney and master of the loop-hole, in 2010, Lori co-founded the kick-ass raw organic juice company, Ritual Wellness. Lori now spends her time producing a healthy alternative to chemical ridden, nutrient void drinks in the market, and writing  to help educate people about healthy food choices. 

Core Strengthening Exercise: The Plank

Plank 
Burns: 100 calories in 5 minutes
How: Facing the floor start on elbows and knees. With feet shoulder width apart, straighten out legs. Keep abs tight.You should be able to drawl a straight line from the top of your head to your toes. Hold for 30 seconds rest for 5, repeat.
Muscles Used: Erector Spinae, Rectus Abdominis, and Transverse Abdominis 
Also works the traps, rhomboids, shoulders, chest, serratus anterior and leg muscles

Dramatically Seared Green Beans with Garlic and Chiles

Serves 4

30 minutes or fewer

Once the beans are trimmed, all you need is a large, hot pan, and the rest is one big, quick sizzling action. These will keep for up to a week in a tightly covered container in the refrigerator.

• 2 Tbs. canola or peanut oil
• 1 lb. green beans, trimmed
• 3 cloves garlic, minced (1 Tbs.)
• ¼ tsp. to ½ tsp. red pepper flakes, optional

Heat large, deep skillet or wok 2 minutes over medium heat. Add oil, and swirl to coat pan. Increase heat to high, wait 30 seconds, then add green beans and big pinch of salt. Cook 3 minutes, shaking pan or using tongs to turn and move beans so they cook quickly and evenly. Stir in garlic and red pepper flakes, if desired, and cook 1 minute more, stirring constantly, or until beans are crisp-tender.

nutritional information

Per Serving:

• Calories: 96
• Protein: 2 g
• Total Fat: 7 g
• Saturated Fat: 0.5 g
• Carbohydrates: 8 g
• Cholesterol: 0 mg
• Sodium: 152 mg
• Fiber: 3 g
• Sugar: 2 g

Vegan Gluten-Free

Daily Aha! w/ Dr. Oz

Be On Time—For Once Are you always late? There's actually a complex reason why this habit's so hard to break. Discover why you can't be timely even if your life depended on it, and get some tips on how to change it

TAPE MEASURE

4 Foods To Help Your Body Cleanse

By Lauren Imparato

 

The human body is the most efficient machine ever made. 

It's been constructed to run smoothly, to grow, evolve, cleanse, and heal itself, day after day, ailment after ailment, almost all on its own.  

The only fuel and medicine the body innately knows is that from food.

Together with nature, the body can optimize almost any situation it is presented. When it comes time to cleanse and detox the body, the same stands.  The complications only arise when we get in our own way. 

You see, the body has natural cleansing functions already set up within itself.  

In fact, in Traditional Chinese Medicine they say that each organ has a specific two hour time frame to auto-detox itself every day.  

The body’s most vital digestive organs all have natural cleansing functions within this system, and food is what allows the whole system to work.

When you look to detox your body and cleanse your vital organs, it is crucial to take this bodily rhythm into account. Using a form of detoxing that is natural for the body, rather than something that comes as a shock to it, can thus be infinitely more effective for results in the short and long run. 

In the detox that I create, I combine natural, whole foods specifically with traditional Chinese herbs taken as normal western teas. This combination works to cleanse your organs, and strengthen them at the same time. 

So what are some foods that you can start to add into your own diet so you let your body cleanse yourself the way it knows how? 

For Your Liver 

The liver is the largest internal organ and the largest gland of the body. It is responsible for digestion (especially carbs and toxins), metabolic function, and detoxification, among other things. 

What to eat: Artichokes are one of the best foods for your liver. Boil them in water until they are soft to touch. Eat cold or warm, as a side dish or snack, like this. 

For Your Kidneys 

The kidneys work closely with the endocrine system to filter, reabsorb, and secrete.  

What to eat: Kidney beans, funnily are great for your kidneys. Toss in a salad, or mix together with quinoa, another kidney cleansing food, and some olive oil for a side dish.

For Your Stomach & Spleen 

In Traditional Chinese Medicine the Stomach and Spleen work together as one unit.  The stomach is responsible for the second stage of digestion, and the spleen removes old blood cells and turns them into iron, creates and stores red blood cells, creates antibodies, and removes and neutralizes unhealthy bacteria. 

What to eat: For the stomach try a vegetable soup, such as this favorite recipe.  For the spleen, try this. (Yes, beef.) 

With an optimized detox program you can optimize your health and all of your body.  These food mixed into daily meal plans is a way to start.  If you want to take it further, combine them with natural teas that serve not only to detox your body, but to make it stronger and more efficient, which should be the aim of all. 

If you optimize your inputs, you will optimize your output. It is that simple. 

So next time you consider a detox program, thinking about doing what your body was built to do, eat and drink, and then fueling it with the foods it needs, and you need, to be a truly healthy you inside and out.

Photo Credit: Shutterstock.com

Published January 1, 2013 at 9:34 AM

About Lauren Imparato Lauren Imparato is the founder of, I.AM.YOU., a yoga centric lifestyle brand & yoga studio in New York City. At the studio and around the globe, Lauren teaches intense, fun, and athletic Vinyasa classes, each set to a unique Music Mix designed by I.AM.YOU.'s Resident Mixologist, as well as leads Nutritional Coaching & Detox Programs for individuals, athletic teams & businesses.  Prior to launching I.AM.YOU., Lauren worked on the Wall Street trading floors.
Connect with Lauren Imparato:
iamyoustudio.com
@IAMYOUstudio on Twitter
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11 Of The Easiest, Lightest Snacks

You Could Possibly Prepare

By Sadie Salazar

The holidays are here, which means kids and family galore! 

Kids are out of school for a week or two, and family are visiting for the next few weeks.

So what's a good way to keep everyone happy with high energy, without having to stress? 

Snacks! 

Having healthy, readily available snacks prepared and ready to go will help you enjoy your visitors and be able to relax. 

Here are a few snack options that are all easy to prepare, under 150 calories, and will store well. 

These snacks are full of vitamins, minerals, protein, and nutrients to help keep you and your family going!

1. 1 medium apple with ½ TBSP of peanut butter
2. Rice cakes
3. Carrots, celery, or cucumbers served with 1 TBSP of hummus
4. Homemade smoothies
5. Dried fruit like apples, apricots, bananas, blueberries, pineapple, etc.
6. 4 ounces of edamame
7. Homemade dips with veggies
8. Sliced fresh fruit i.e. pineapple, strawberries, grapes, raspberries, watermelon, cantaloupe, etc.
9. 3 cups of air popped popcorn
10. 1 ounce of pretzels
11. Pistachios (35 kernels)

This list of snacks can help you get through the holidays and the rest of the year.

 

I know that my kids love fresh, sliced fruit when they get home from school, along with having pretzels and air popped popcorn accessible. They like the convenience of grabbing on the go, especially when we're running around to different extracurricular activities during the day or have homework where they really need to stay focused. 

Sometimes taking an hour a week preparing snacks and dinners for the week, can end up saving a lot more time during the week when you are in a hurry.

Photo Credit: Shutterstock.com

Published December 31, 2012 at 5:41 AM

About Sadie Salazar I am a mother of 2, who was lucky enough to marry her best friend. I currently live in Salt Lake City, Utah. I am going to school to be a Certified Health Coach through the Institute of Integrative Nutrition. My focus is eating and cooking whole, natural foods and the prevention of diseases through healthy eating and exercise. I love to cook, knit, read, hike, run, spend time with my family, and watch sports, especially soccer. You can visit my site at www.elitehealthcoaching.com. Or find me on Facebook at www.facebook.com/elitehealthcoaching or on Twitter @EHCoach12.
Connect with Sadie Salazar:
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Start Your Day With:

 Cactus Juice!

By JoAnn Bayus

I love to start the day with a fresh, organic juice blend. One of my favorite ingredients for my juice concoctions is the prickly pear. The prickly pear cactus bears a delicious, bright pink fruit that contains magnesium, vitamin C, potassium, and calcium. 

The following juice blend is packed full of other healthy ingredients as well. Kale provides vitamin A, vitamin K, and vitamin B6; lemon for flavonoids and detoxification; and broccoli stems that contain B vitamins, calcium, and phytochemicals.

 

Ingredients

(I recommend using organic versions of all items listed.) 

• ½ large cucumber
• 3 stalks kale
• 1 broccoli stem
• ½ apple
• 1 prickly pear, peeled
• ½ small lemon

Directions

Juice all ingredients and enjoy!  

Photo Credit: Shutterstock.com

Published January 2, 2013 at 7:44 AM

About JoAnn Bayus JoAnn has spent over 15 years studying traditional and alternative approaches to wellness. She is a Board Certified Health Coach (AADP), Certified Personal Trainer, Certified Nutritional Consultant, and Certified Holistic Stress Management Instructor. She also holds a graduate degree in psychology. This broad base of training enables her to discern the full scope of a client’s wellness concerns in order to craft the most comprehensive and effective solutions.
Connect with JoAnn Bayus :
bayuswellness.com
@JoAnnBayus on Twitter
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8 Best Superfoods

To Boost Your Mood & Energy Levels

By Pauline Hanuise

Discovering superfoods has changed my life and was one of my first steps towards my recovery from eating disorders, and becoming healthier and happier. Now, I have them every day and that's helping me to stay healthy and have great energy. 

But what are superfoods, exactly?

Superfoods are basically foods that are much richer in vitamins, minerals, nutrients, electrolytes and phytonutrients, but also much poorer in calories than any other usual foods. They nourish your body on a very deep level. 

 

Here are my 8 favorite superfoods to boost you mood and energy levels:

1. Maca powder

Maca is a root that comes from Peru. You will mainly find it as powder because it doesn’t grow in all climates So, it is dried and powdered to be exported in the rest of the world. 

Maca is amazing for balancing hormones and is beneficial to both women (relief of PMS symptoms and menopause) and men (enhanced fertility). Maca is also a great adaptogen that helps decrease stress levels, enhance strength, stamina and libido as well as providing great energy and endurance. It works with the rhythms and needs of your own body.

Maca is rich is calcium, phosphorus, magnesium, potassium, vit B1, B2, C, E and iron. It contains lots of trace minerals like zink and selenium and is great for menstrual imbalances, lack of libido, infertility, menopausal symptoms and stress but also for conditions such as anemia, fatigue, depression, poor memory, tuberculosis and malnutrition.

I usually add maca powder to my breakfast muesli, smoothies, juices, chocolate, desserts, etc.

Try adding maca into your diet and notice the benefits. (You can find more recipes here.) 

2. Pure, raw organic cacao

YES, chocolate is a superfood! But I am not talking about the sugary, packaged chocolate bars you find at the supermarket. I'm talking about the real, original, raw, pure cacao. You can use the beans, which are quite bitter or you can find it in powder in any health food store to make amazing desserts like my wonderful Love Chocolate Pie or Sour Cherry Fudge.

Pure, raw, organic cacao is just amazing and to be honest, I am enjoying it every single day in healthy, sugar free desserts or smoothies. Because what's bad about chocolate? It's actually sugar, dairy and other additives that have been added to packaged chocolate you buy in supermarkets.

Cacao itself is great for your health and is nature's number-one weight loss and high energy food, according to David Wolfe, the cacao master (watch his TEDx talk about chocolate here). 

Chocolate is rich in antioxidants, magnesium, iron, chromium, manganese, zinc, copper, vit-C, phosphorus and more. It's also rich in tryptophan, which is a powerful mood-enhancer, crucial in the production of serotonin, which diminishes anxiety and has the same impact as love in our brain. That's why chocolate is often associated with love and Valentin's day.

Add more raw, pure and organic cacao into your diet and start feeling amazing effects.

3. Chia seeds

Chia seeds are a complete protein rich in fiber, potassium, calcium, iron, phosphorus and manganese. Just one tablespoon of chia seeds contains 5 grams of fiber. So adding a tablespoon of chia seeds to your breakfast (cereals, smoothies, juices, etc.) is a great way to increase your fiber intake. 

But chia seeds are also very rich in vitamin C, Omega 3 and 6 and antioxidants. They absorb lots of water (about 10 times their weight). When you soak chia seeds, they will absorb lots of liquid and create a gelatine-like substance, which will clean your digestive and immune systems by moving all the toxins and impurities to the bowels.

Soaking chia seeds in coconut water or mashed fresh fruit for breakfast is great and chia puddings are also delicious and great for your health.

4. Coconut (water, flesh/meat, oil and butter)

This is one of my favorite foods and drinks ever. The water inside the young coconut is an isotonic drink full of electrolytes and can even be used in blood transfusions. It is rich in potassium, is ideal for proper rehydration and has strong antiviral properties.

It also contains kinetin, which keeps the coconut young despite the fact that it's under the sun all day long. Kinetin has the exact same effect on our body and keeps you young. 

(Amazing isn't it?) 

Coconut meat is high in protein and fiber and is a great saturated fat (essential to our body). It's been proven that the saturated fat in coconut oil supports the immune system, thyroid gland, nervous system and skin.

Coconut oil and butter are also a very healthy saturated fat and are perfect for cooking as it's the only oil/butter that stays stable when you heat it (even olive oil is not perfectly stable when you heat it). Thus, using coconut oil for cooking is much safer and healthier than any other oils.

Personally, I only use coconut oil for cooking. I still use olive, hemp and flax oil, which are all amazing oils, but only for dressings. I also use coconut oil on my skin, as moisturiser as coconut oil is actually a top beauty product... and at a very cheap price!

 

5. Spirulina

Spirulina is a Blue-Green Algae, which thrives in alkaline lakes. It contains over 65% of complete protein (300% more than fish, meat or poultry, with 0 cholesterol). Spirulina is also very rich in chlorophyl, iron (about 58 times more than spinach), antioxydants, beta-carotene and essential fatty acid Omega 3 and 6.

Spirulina really helped me to have more strength and energy to recover from bulimia. It also fixed my anemia and I was able to get rid of my unnatural iron supplements.

Today, I am taking 3 to 6 grams of spirulina every morning. You can choose to use powder - which is the most powerful way as it's directly absorbable by your body - and add it to your juices and smoothies. If you don't juice or blend every day, you can use tablets (I personally find that the taste is too strong to mix spirulina powder with water only). You can change your dosage regarding your levels of energy, activity and your diet.

Spirulina is also great for people who have digestive issues as it helps improving the absorption of nutrients by your body.

As you can see, I love spirulina and I really recommend you to give it a try. I am pretty sure you will notice great improvements in your energy in just a few days ;)

6. Goji berries

Goji berries are a berry-fruit found in Asia and America. They are usually dried before being exported elsewhere in the world.

Gojis are probably one of the most nutritious berry-fruit found on the planet. They are a complete source of protein and amino acids, contain lots of trace mineral as well as vit B1, B2, B6, E and C. They are extremely rich in antioxidant, which protects you from the ageing process and free radical. They are also well-known to improve vision, boost libido, sexual function and immune system. Sounds great, right? 

You can consume them in many different ways. Add them to your smoothies, breakfast, salads or use them in your trail mix or in your awesome chocolate desserts ;)

7. Hempseeds and oil

Hempseeds and oil are one of the rare complete source of protein (33% to 37% of its weight) and are packed with life-force energy and enzymes. They are rich in Omega-3, 6 and 9 which are all very important for brain functions and considered a quality beautifying oil. 

Hempseeds and oil are great to boost your immune system and bring balance in your essential fatty 

acids, thus are also decreasing inflammation. They deliver a balanced array of amino acids and are rich in minerals such as phosphorous, potassium, magnesium, calcium, iron, manganese, zinc, sodium, silicon, copper and many others. 

Use the oil in in your dressings and sprinkle the seeds on your cereals, fruits, smoothies or salads, they are delicious!

8. Flaxseeds and oil

Flaxseeds (or linseeds) and their oil are one of the richest source of Omega-3 fatty acids. Omega-3 fatty acids are essential for our health as our body doesn't produce them on its own. The problem in our societies is that the big majority of people consume too much Omega-6 fatty acids and not enough Omega-3. However, the balance between both is absolutely vital to be healthy. Flax seeds and oil is one of the rare food that contains Omega-6 and 3 (EFAs - essential fatty acids) in perfect balance for the human body. 

EFTAs are vital for brain function, energy production, oxygen transfer and strengthen immunity. Omega-3 fatty acids help to fight and prevent inflammation and many degenerative conditions such as heart disease, high blood pressure, strokes, etc .

They are many other superfoods great to try and add to your diet such as acai, bee products (bee pollen, royal jelly, honey and propolis), marine phytoplankton, aloe vera, wheatgrass or any seaweed, but here are the ones I am using the most to boost my mood and enrgy levels!

Photo Credit: Shutterstock.com

Published January 3, 2013 at 1:31 PM

About Pauline Hanuise Pauline Hanuise is a certified and passionate Holistic Health Coach. Having recovered from 15 years of struggles with eating disorders, she is now dedicated to help people to make peace with food and get the best life ever. She is the creator of the health and wellness website www.paulinehanuise.com and the Facebook community Respect Yourself, where she gives tips and advice about health, wellness and happiness. You can also find her on Twitter, @Pauline_Hanuise.
Connect with Pauline Hanuise:
paulinehanuise.com
@Pauline_Hanuise on Twitter
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Skinny Doesn't Mean You're Healthy

By Meghan Telpner

 

There is a massive paradigm shift happening on ground level among 30- and 40-something women. 

We are leading the way in a new approach to how we look at our bodies and at our health.

We are sick. 

Few of us got through our adolescent years without being prescribed a hormonal supplement (birth control pill), few of us got through our 20s without mood and digestive disorders and few of us are going through our 30s and 40s feeling great about our bodies.

This challenge to our collective health is behind the shift. Leading this charge is a group of amazingly dynamic, driven and healthy group whom I am honoured to call my colleagues and my friends: the new nutritionists, chefs, educators, authors and motivators.

We are excited, we are making change happen and it's because we understand that health is not about being thin and eating an optimal amount of calories, or getting the "healthier" option at the drive through. 

Healthy is not about looking at a plate of food and seeing 650 calories and ratios in grams for carbs to proteins. Healthy is not about cheat days or finding junk food in the health food store that abides by our latest list of dietary restrictions.

We're about keeping it whole and real -- and you are digging this approach because it works.

Health is not an absence of disease. Health is having something. Having lots. 

Health is about waking up, excited for the day, having a feeling of calm, vitality and steady energy. Health is about cooking the best food ever and enjoying it. Health is about the sense of empowerment that comes when we take control of our health as an active participant in the process.

I have a degree in fashion, I spent four years working in advertising and then my body gave out on me. At 26, I was too sick to go to work. After a three-year battle with digestive distress that doctors said was "normal" for my age, at 26, I was diagnosed with Crohn's disease, a chronic incurable, inflammatory bowel disease.

Opting to take my health it into my own hands, with the inherent belief that if the body and mind are given what is needed to heal, than health would be the inevitable end result.

My symptoms went away within a couple of weeks and now, over six years later, I remain symptom-free.

As a result of my experience, I have worked with thousands, I have taught over 250 cooking classes, appeared on national television, I write daily and have a book coming out across North America in April 2013. I will be leading my 5th annual health retreat in February, this year in Costa Rica.

The greatest gift that these opportunities have offered is enabling me be a catalyst in this new paradigm shift that can only benefit people on an individual basis, benefit communities by having healthier, more positive members and benefit the greater universe by helping people find their place of optimal health where they are able to give their best to the world.

Health is not about weight. Skinny does not equal healthy.

When we feel great, looking great is a by-product. Health has nothing to do with the size of our jeans or where we land on the body-mass index. As young women, we have seen our mothers, aunts, grandmothers, and many public figures battle the bulge, looking for a diet that works, sacrificing and stressing over this.

The solution, as many women are beginning to understand, is not to focus on what we are giving up, what we can't have, what we are missing out on, but to focus on the health; focus on what we are getting and gaining and how amazing that is.

Healthy is the new skinny and that shift in mindset will change how we view food, how we view our body, how we view each other and how, ultimately, we will make every choice count. 

Photo Credit: Shutterstock.com

Published January 3, 2013 at 11:30 AM

About Meghan Telpner Meghan Telpner is a Toronto based nutritionista and sought after media personality thanks to her refreshingly humorous, engaging and real approach to healthy living. Her online cooking courses and health programs are improving the health of people around the world. Meghan’s book UnDiet, Eat Your Way to Vibrant Health will be released North America wide in April, 2013. Join Meghan’s community on Twitter, or on Facebook at Meghan Telpner Nutritionista. For more visit MeghanTelpner.com.
Connect with Meghan Telpner :
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How Living "Juicy" Can Balance Your Life

By Jennifer Hill

 

A friend of mine recently became a Reiki practitioner, and asked if I'd like a free session, allowing her to practice on me. 

I realized what an opportunity this was, so I immediately got someone to watch the kids on a Sunday morning (thanks, Mom!) and drove to her home. 

I was prepared for her to marvel at how aligned my chakras were, and how peaceful my energy was, because, after all, I prioritize my yoga, meditation, and nutrition every day. 

However, my lifestyle as a single, working mother of two “spirited” children (I believe that’s the correct euphemism for "high-energy and demanding") had me out of balance and I hadn’t even realized it. 

She gently made her way from my head to my toes, and then back up to my arms. When she got to my left arm (the feminine side), she told me that my male and female sides were out of balance. 

She told me I needed to do more to “live juicy.” 

That I had too many to-do lists, and not enough spontaneous spark. I’ve read Sark’s book (Living Juicy), so I automatically went through the pages in my mind, looking for some ideas on how to follow this advice. 

She laughed as if she could see into my brain, and said, “Just eat ice-cream while watching a movie! And dance!” I made a mental note to stop at the store and pick up a pint of Coconut Milk ice cream. And to get back to my dance class that I had to miss recently. She laughed again, still reading my thoughts, and said, “Now, I don’t want you to add more to your to-do list!” 

I took away many nuggets from that session with my friend, but the one that kept coming back to me was that I needed to do more that was “juicy.” In my attempt to avoid the scheduling of spontaneity, I dedicated some real attention to what that would mean to me, or to anyone. 

Here’s what I came up with:

1. Let yourself sleep in a little without guilt. 

I did this the very next morning, and it felt luxurious! Hitting the snooze button a few times didn’t make me late for work, but it sure was satisfying to crawl back into the warm bed!

2. Put down the technology for a while. 

Connect for real with those around you. Facebook can wait! I never want to be a mom who nods her head absent-mindedly at her kids’ questions while checking her cell-phone. I was coming dangerously close to that at times.

3. Laugh more! 

Even if you feel grumpy or not your perkiest, a little laugh can change the whole atmosphere around you. It can be contagious, too!

4. Move! Dance, jump, wiggle, be animated! 

Observe how young children talk, using their whole bodies to illustrate how they feel. Sadly, we tend to lose that emotion-body connection as we grow up. Relax and let it out (even if it is just in the safety of your own living room).

5. Be spontaneous! 

(Note: Not impulsive. Don’t go buying an expensive car just because you got a sudden wild hair…) But do try to be more zen-like. If you feel happy, laugh! If you’re sad, cry. If you feel like singing, let it out!

The result of all of this juiciness is that you end up making a real shift in your daily life. We do still need to have our to-do lists, but weaving some yummy fun into your days will help bring the joy to you, and to those around you. 

And maybe you will unconsciously balance your chakras in the meantime!

Photo Credit: Shutterstock.com

Published January 3, 2013 at 11:17 AM

About Jennifer Hill Jennifer Hill is a Holistic Health Coach through the Institute for Integrative Nutrition.  She has her own practice, New Leaf Health Coaching, and she coaches clients worldwide. Jennifer works primarily with busy women who are trying to make positive, long-term life changes to be the healthiest they have ever been. She loves writing, travel, yoga, and spending time with her wonderful kids.
Connect with Jennifer Hill:
newleafhealthcoaching.com
@JenHill_NewLeaf on Twitter
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Why Dieting Is The Worst Idea Ever

By Amanda Christian

For a solid decade of my life, I dieted, lost weight, gained it back, tried a new diet, hated myself, became body obsessive and completely lost my intuitive sense of when I was actually hungry. When I finally tried what felt like every diet, and lower self-esteem was the only consistent result, I knew there had to be a better way. 

I reached the point where the thought of a diet was more painful than the thought of getting honest with myself. This is when I stopped dieting. 

What followed was a journey back to my true self, freedom, and a connection with my inner guide. 

Below are some reasons to hop on an inner journey this year instead of another diet: 

1. They are not based on your intuition. 

Why would you want anyone else to tell you what and when to eat over your own intuitive knowing? Don’t look to anyone else to tell you what is right for you. When you really take note of how you feel after eating certain foods, you will naturally gravitate towards ones that nourish you. Let your intuition shine here.

2. They are often used as punishments for what you have eaten. 

Food is not supposed to be stressful. Telling yourself you will start to eat “healthy” on January 1st implies an all-or-nothing mentality. There is no such thing as "good" eating days and "bad" eating days; its just food. 

Since when did food have the power to dictate a good or bad day? You are giving that slice of cake all the meaning it has for you. No matter what you eat, make a firm decision that you will not punish yourself for it.

3. They are often very complicated. 

Who really wants to count calories or weigh out portions? Eating is simple; eat what your body wants when you are hungry, and stop when you are satisfied. When you want to eat when you are not hungry, chances are there is a feeling or thought to look at and release instead. 

I spent years using food to suppress my feelings, but what I have realized is that to feel them instead is not nearly as scary as we tell ourselves it will be.

4. They breed feelings of deprivation, which frequently leads to overeating. 

And then the overeating leads right into some serious self-loathing and feelings of failure. All the sudden you find yourself back at #2 above. The good news is this is just a mental pattern you can change! You are innocent, beautiful and deserving of peace and happiness no matter what you do, say, eat or think. 

Do not listen to the voice that tells you otherwise. Tell yourself often that you deserve happiness and love. You don’t even have to believe it. Just repeat it, but with enough repetition, eventually you will believe it.

5. Constantly doing things you don’t enjoy causes stress. 

Planning out what and how much you are going to eat everyday can be stressful. I used to feel like I was in a food prison. I was scared to do anything out of my routine in case I would not be able to stay on my diet. 

I often skipped social activities with my friends because I didn’t want to be tempted. This is not love; this is fear.

The truth is, you are not your body, you just have one. The body is a limit and you are limitless. Don’t wait for the promise of a diet to compel you towards change. The outer is a result of your thoughts. Set the intention to change your mind, and the body will follow. We give diets and food all the power they have for us, so this year, lets practice taking it back. 

Dive into your thought system and look at the web of illusions you tell yourself about yourself. This is when our inner guides come forward and show us how to release these beliefs. 

Just be willing, and the resources that you need will come to you. It might seem uncomfortable at first, but trust me; the freedom on the other side is more than a diet will ever offer you.

 

Photo Credit: Shutterstock.com

Published January 3, 2013 at 2:51 PM

About Amanda Christian Amanda Christian is founder of the radical approach to happiness called Spiritual Sweat: A Workout For Your Soul. Ready to sweat some love? Amanda writes about self-love, out-of-the-box thinking, miracles, and what it means to be “spiritual”. Over on her site you will find a place to drench yourself in love, intention and strong thoughts. Result: a life beyond your wildest dreams.
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7 Healthy Tips To Get Your Ideal Body

By Caroline Rushforth

No doubt some of you have gone back to work with a few extra pounds, including me! It's that time of year when the diet industry just loves to cash in on people wanting to lose weight.

Remember that shedding weight is a very personal thing, and some find it easier than others. We all have personal programs and patterns running inside our subconscious mind, which make up our habits and behaviors. 

Although there are many quick-fix solutions and diets, these rarely last in the long term if you don't do the work at the deeper level. It's important to be aware that your body and mind need time to adjust from old eating patterns to new ones. 

The body and mind also needs time to feel OK about being a particular size and if it feels outside of its comfort zone (i.e. vulnerable to the all seeing eyes of those who may notice you). Eeek! It will often try to take you back to where it feels more comfortable, which could be with a nice padded shield attached. This could result in a feeling that you are missing out and a craving to make up for food that you haven't allowed yourself to eat. 

Here are some tips for you, typed with love.....

1. Remember: everything in moderation. 

You should avoid depriving yourself of the things you love because the more you do, the more you will crave them. This craving behavior happens to anyone who tries to lose weight by starving themselves of the things they enjoy, believe me! 

Either way, it creates a feeling of lack in your subconscious mind and causes you to behave in ways you wouldn’t normally around food. It also causes you to see food as some kind of enemy, which it certainly isn’t because you need it to survive! It’s just about making the right choices for the healthy stuff.

2. Only do exercise that you enjoy. 

Ideally it should make you feel good when you participate, and doesn't create a sense of dread or “I can’t be bothered.” It has been scientifically proven that the more you try to make yourself do something you don't find pleasure in, the more likely you are guaranteed to fail. Fact! 

HOWEVER, if you are not used to a regular exercising regime, you need to allow your body and mind time to adjust to a new routine, so give it a few weeks and if you still don’t enjoy your exercise choice, try something different.

 

I remember walking out of a Legs, Bums and Tums class a few years ago, and decided I'd never go back. I hated it, but I kept pushing myself to go. For some reason, I've felt particularly amazing after the classes, so I decided to try Spinning after a friend raved about it. 

After my first Spinning class, I came out feeling like I wanted to die, which was great! That is exactly how I like to feel after I have exercised and I have been going now for over 5 years, at least two to three times a week (give or take the odd holiday). 

I now mix it up with walking, yoga and sometimes a small gym work out. I never beat myself up about not spending at least a whole hour in the gym. Go for as long as you feel you want to. Allowing just 30 minutes for a work-out is better than nothing. Also don’t presume that you HAVE to do something vigorous, if you prefer yoga or Pilates, they're just as effective and get you into the habit of caring about having a healthy body.

3. Avoid weighing yourself every day, or even every week.

It's unreasonable to put pressure on your body like that. Let it do its natural thing and adjust over the month. I suggest you throw away the scales – I can hear your doctor screaming at me! When I threw away my scales, it was the most liberating thing I ever did. (I haven’t weighed myself for over 5 years.) 

I still went on to lose 14 pounds in two years, and I went by how my clothes felt. Give your body time to dissolve the weight. Avoid putting the pressure on as this can drive you to self sabotage if you don’t fulfil your desired weight (by the time you stamped yourself into having achieved it by).

4. Tune into your stomach. 

If it’s crying out for food with hunger pains (not psychological/emotional hunger pains), let it have something to eat. You can still lose weight and be full-up, it just depends on what you eat. If you have to follow any eating regime, try to stick to foods low on the glycemic index, which fill you up, but are healthy at the same time. 

 

5. Give yourself a chance to adjust to any new regime. 

Don’t be hard on yourself if you don’t lose a pound in a week, know that you are doing the best you know how. The most important thing is to notice any emotional eating patterns. If you find that you constantly crave food when you’re bored, lonely, depressed, happy, guilty then you are only eating away at your emotions, and the feeling will still be there after you’ve eaten the food. 

It may numb any emotional pain for a brief half an hour but you could end up feeling worse after eating something which in your opinion is “baaaad” (no food is bad if it’s eaten in moderation). 

When you beat yourself up with guilt you are making yourself feel much worse than you did before. Forgive yourself, let it go, DO NOT PUNISH YOURSELF! Instead sing a happy song and tell yourself that you are an amazing, fantastic person learning as you go (see self love affirmations and treat yourself to some positive self talk). We all make mistakes as that is how we learn.

 

6. Learn to be nice to yourself when you look in the mirror. 

So many times people decide that if they lose weight they will be happier, feel more sexy, have more friends/relationships, be popular, get more respect. All these things you can have at any body shape or size if you can learn to find the balance first. If you learn to love what is on the inside, the rest falls into place. 

This is a big challenge for so many people but it’s important to gain the quality that you are looking for first rather than decide to be happier, more popular, have respect, feel sexy after you lose weight. 

Chances are these are just things you HOPE you will have when you eventually get there. However as I mentioned previously, if you are constantly putting the weight back on then you need to look deeper to find out what needs to change within you first.

7. Reach out. 

Finally, if you still feel you would like some help in resolving self sabotage, integrating new patterns of behaviour and diminishing the old negative habits. Or you just want to offload, do get in touch with me for a chat.

Photo Credit: Shutterstock.com

Published January 8, 2013 at 8:59 AM

About Caroline Rushforth I am a certified  wingwave® Coach, Master NLP Coach, and Mentor. I am passionate about helping you to eliminate the barriers that keep you stuck in your temporary pot hole. Having conquered my own past personal challenges, I know the pain, the fear but also the elation when you can take a moment to reflect on how much progress you’ve made towards eliminating your personal inner conflicts and move towards inner greatness! I offer Skype sessions which are equally effective as face to face appointments, so feel free to get in touch for a free consultation. Break free and live your life the way you deserve to!   Website: forthhorizons.com
Connect with Caroline Rushforth:
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4 Supplements Everyone Should Be Taking

By Jen Broyles

Supplements are controversial among wellness professionals. I happen to be very pro-supplement. 

Given our levels of stress, toxicity in the environment, and suboptimal diets, we can get huge benefits from taking good quality vitamins and supplements. 

However, with so many different supplements out there, how do you know which ones you should be taking, and if they are giving you the nutrients you need? 

Below are 4 supplements that can benefit everyone.

Multivitamin and mineral

Even if we eat an ultra healthy diet, we are probably not getting optimum levels of nutrients. Most people do not get the recommended 6-8 servings of fruits and vegetables each day. Even if you did, most produce is grown in nutrient depleted soil, which means that the vitamin and mineral content is lacking.  

To ensure you’re getting enough nutrients for your body, and good quality multivitamin and mineral is essential. Most quality multivitamins do not come in a ‘once a day’ pill. Look for a brand that is scientifically balanced. 

By this, I mean it will dissolve and absorb properly in your body, so your cells can use the nutrients. So often, supplements you buy at the store are not in a form that can be broken down and absorbed by your body, so you are getting no benefit. Do your research before throwing your money away.

Omega-3

A good omega-3 supplement offers so many benefits. It promotes heart health, joint health, breast and prostate health, brain and nerve health, and aids in pregnancy. The important forms of omega-3 are EPA and DHA.  

Many experts recommend that adults should consume 1 gram (1000 mg) of EPA/DHA per day for good health. Fish is a great source of omega 3s but there is increasing concern about mercury and other toxins found in fish. Therefore, a good quality omega-3 supplement is essential to incorporate into your daily regimen.

Vitamin D

Most of us are deficient in vitamin D because we work indoors and wear sunscreen when we are outside. We simply do not have enough sun exposure to get an adequate amount of vitamin D. Vitamin D is essential to our health and wellbeing. It aids in the development and maintenance of bones and teeth. It also helps with the absorption and use of calcium and phosphorous.  

For most people, the current recommendation of 400 IU per day is simply not enough.  Experts tend to recommend between 1000 IU- 5000 IU per day for most people. There are different forms of vitamin D, so make sure your supplement contains vitamin D3. If you are curious whether or not you are vitamin D deficient, you can get a simple blood test called 25-hydroxy Vitamin D.

Probiotic

A good probiotic is essential for healthy digestive function. Our gut is comprised of trillions of good bacteria that aid in digestion. We actually have more bacteria in our body than we do cells! As we age, we lose some of our good bacteria, and we experience digestive complications. 

Also, certain medications, such as antibiotics can kill off good bacteria and leave your system out of balance. Replenishing your gut with healthy bacteria is necessary for optimal health. 

Finding a good, broad-spectrum probiotic can help improve gut function and digestion. This will leave you feeling healthier, happier, and more energetic.

For those of you who have considered adding supplements to your daily routine, I hope this gives you a good starting place. I would love to hear from you. Do you take supplements? If so, which ones do you find to be the most important? Why do you take them? 

I am not a doctor, and the opinions above are simply based on my experience and research. I'd love to hear your thoughts and opinions on the importance of supplements.

Photo Credit: Shutterstock.com

Published January 7, 2013 at 12:03 PM

About Jen Broyles Jen Broyles is a Certified Holistic Health Coach who inspires busy women to get healthy and happy. Realizing that her career in the pharmaceutical industry was not fulfilling her desire to help people live healthier lives, Jen found her true passion in the field of nutrition.
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11 Foods You Need In Your Life

By Rachel Frank-Tuomey

 

When it comes to wellness, and nutrition in particular, a great tool to try is “crowding out,” essentially adding more to your diet, instead of taking away. 

Sounds, crazy, right? 

By adding whole foods such as fruits, vegetables and grains, you're filling up with FRESH, nutrient-dense foods. 

Over time, your cravings for junk food will dissipate. 

Did you know that you can alter your tastes and cravings by consistently feeding your body items filled with vitamins, minerals and phytochemicals? 

Simple, but powerful stuff! In fact, crowding out can be applied to other areas of your life, too. 

By slowly adding non-toxic beauty essentials to your medicine cabinet or bathtub, you can crowd out the ones filled with parabans, sulfates and other carcinogens. 

By filling your life with interests, exercise, work, projects, and people who inspire and enlighten you, you'll have less time for the inconsequential, the draining, the toxic. 

So go ahead...start adding in the good stuff and feel better, weigh less!

With that in mind, here is a short list to get you started: 13 of my favorite things that make their way into my life almost daily. (And they can totally help you crowd out, too.) 

1. Lemons

Almost a year ago, I said sayonara to coffee, and, thanks to lemons, I’ve not looked back. These little guys have replaced my morning joe in the way of warm lemon water. Sometimes I add a pinch of cayenne or ginger, but mostly I just sip it solo. I feel as if I’m doing something great for my body first thing in the morning. 

For “breakfast,” you are actually “breaking a fast,” from the eve before, so its nice to put something gentle into your body to start. In addition to their high vitamin C content, lemons are a natural antiseptic, known to fight infections and germs. What’s more is that they are so versatile. Use them in salad dressings, dips, sauces, on veggies, over fish...the list is endless.

2. Kale  

Kale has been receiving top nutritional honors for the past year now, and its rave reviews are the real deal. This queen of greens is packed with vitamins A, C and K and antioxidants that help fight cancer, as well as compounds that promote eye health. Kale is high in fiber, and contains more iron per calorie than beef and more calcium per calorie than milk. 

This versatile veg is perfect in smoothies for breakfast, massaged with olive oil and lemon juice for a base salad and steamed with quinoa, roasted butternut squash and spicy tempeh for a hearty vegan dinner.

3. Avocados  

If I were stranded on a desert isle and could only bring one food, it would be avocados.  I seriously have one a day almost every day.  

Avocados are a good source of fiber, potassium, vitamins C, K, folate and B6, they are a fabulous all-natural beauty food (superb for your skin). Their fats are monounsaturated--the kind that can help lower bad cholesterol levels and they are free of trans fat and cholesterol.

4. Amazing grass green superfood  

When I don’t have time to juice or blend up a FRESH green smoothie, I turn to this amazing stuff. One scoop contains tons of green food blends (wheat grass, spirulina, chlorella), a healthy dose of antioxidants, fiber, and digestive enzymes.  

And, after trying numerous green blend powders, I can honestly say this tastes great (especially the Chocolate, made with organic cacao). They even come in single-serve packets for when you are on the go, making it super easy to get your greens anywhere, anytime (think planes, trains and automobiles)!

5. Almond milk  

This is my go-to milk alternative. My favorite is the Almond Breeze Almond Coconut Original Unsweetened. It’s a perfect base for smoothies, with cereals, mixed and refrigerated overnight for chiapudding, and a great before-bedtime snack warmed with honey or organic hot chocolate mix! (P.S. 1 cup of almond milk has 30% of your daily calcium, on par with 1 cup of 2% reduced-fat milk.)

6. Bananas  

Always available, always affordable and always adaptable, bananas make a great breakfast, snack, smoothie, dessert, and all-around-pick-me-upper.  

They are high in potassium, magnesium, fiber and vitamin B6. When I need energy, it’s bananas to the rescue.

7. LaraBars  

Here is a packaged food item that I approve of. If you are on the go and just need a “bar” in your bag to power you through, consider this grand option: LaraBars blend delicious unsweetened fruits, nuts and spices for creations made from whole foods. Most flavors only contain three or four ingredients...pure and simple!

8. Unrefined coconut oil 

There is so much good stuff about coconut oil that it deserves its own piece. Hmmm...I’ll have to get on that. Coconuts in general are fab all around--the flesh, the water, the oil. In other parts of the world, coconut is commonly used in tonics and Ayurvedic remedies. It's a great source of natural electrolytes, fiber, antioxidants, vitamins and minerals. 

The oils that are in the coconut are saturated, but because they are plant-based they are also raw, unheated and sans cholesterol so it’s the perfect replacement for butter in recipes. And, when heating it has a high smoke point, which means it won’t break down during heating (less carcinogens, yay!) Coconut oil also improves digestion and is valuable to your immune system due to its anti-viral and anti-fungal properties. 

This super-duper food is a great skin beautifier and softener, too. It triples as my makeup remover,  cleanser and lotion.  It also makes great homemade toothpaste ... deodorant ... diaper cream ... need I go on?

9. Chia seeds  

This ancient superfood was used by the Incas, Mayans and Aztecs to provide them with energy and strength. In fact, it was referred to as “Indian Running food” since it was given to messengers before they traveled by foot long distances. 

We now know that chia seeds are a complete source of protein with more than twice the amount of protein than any other seed or grain. They are a wonderful source of iron, calcium, and fiber and have incredibly high levels of omega 3 and omega 6. 

Chia also has three times more antioxidant activity than blueberries. So, yup, these little babes are potent powerhouses. Sprinkle them on oatmeal or salads, blend into smoothies or toss with almond milk and refrigerate overnight for morninng chia pudding.

10. Kombucha   

Kombucha is raw, fermented tea that is loaded with antioxidants and probiotics, which aid digestion. As a former IBS sufferer and someone with a sensitive stomach in general, this product rocks.  Besides coconut water, it’s the only bottled beverage I drink and a great alternative to soda or sugary juices. 

I love GT’s Enlightened Kombucha and my favorites are Multi-green, Gingerade, and the Synergy Raspberry or Black Chia.

11. Water   

The body is 75% water, so it makes sense that this essential fluid must be continually replenished. How much is the right amount? It varies based on your weight, activity level, diet and climate, but whatever you are drinking, chances are you could drink more. 

A large majority of the American population is dehydrated, which can contribute to a host of health ailments including premature aging, inflammation, headaches, hypertension, and more. Proper hydration can help regularly flush toxins (dead cells and other waste products) from the body.  

Note that when you get the message that you are thirsty, you are already on the verge of dehydration. And, since dehydration occurs as mild hunger, having a tall glass of water can actually help alleviate all sorts of cravings.

Plus, here are two things you should also incorporate into your everyday life:

Healthy loves  

Adding in the good stuff doesn’t only pertain to food items; in fact, believe it or not, food items are secondary to achieving true health and well-being. Consider these questions: How is your physical activity? Do you surround yourself with healthy/loving/nurturing relationships? Is your work fulfilling? Do you pursue interests you are passionate about? If your life is filled with draining people and activities, it will leave you feeling “hungry.”

Movement  

Our bodies thrive on movement, and quickly degenerate without it. Be experimental and find activities you like: it will make it that much easier to build exercise into your life and nourish yourself on a regular basis.

Photo Credit: Shutterstock.com

Published January 7, 2013 at 11:00 AM

About Rachel Frank-Tuomey Rachel Frank-Tuomey is a certified holistic health coach and nutrition counselor. She is the author of numerous articles on food-based healing and is passionate about the power of whole foods. Rachel believes that life sure can be one fast ride so she founded “Life in the Fresh Lane,” to provide you with the tools and resources necessary to slow down, eat fresh, and live well.
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inthefreshlane.com
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Why I Don’t Juice Cleanse

By Marissa Vicario

With a new year ahead and holiday celebrations behind, many will embark on a juice cleanse, fast or detox, the practice of avoiding solid food and drinking only fruit and vegetable juices and water for a few days to as long as several weeks.

Juice cleansing, which is now a multi-billion dollar market, originated thousands of years ago in India as both a spiritual practice and method of body detoxification for preventative medicine. In fact, most religions traditionally practice some type of cleansing or detoxing ritual. 

The concept has gained newfound popularity in recent years with mainstream marketing and celebrity endorsement.

A few years ago, I was prepared to jump on board and defend my place in the wellness industry as a dutiful juice cleanser. 

After several failed attempts, I determined that juice cleansing is not the path to health for me. 

I made the decision I was finished with trying to live on a steady diet of juice for days at a time and go the route of clean, healthy, solid food for a lifetime

These are my reasons why:

1. Juice cleanses are like crash diets. 

If you ate too many holiday cookies or partied too hard on vacation, a juice cleanse has become the go-to quick fix to rectify poor choices. I advocate changing your overall eating habits. This way, even if you go off the rails for a day or two, your body will self correct by craving whole foods.

 

2. The liver and colon are self-cleansing. 

Given clean, healthy, balanced nutrition, the kidneys, colon and liver know how to cleanse and, like super computers, they’re quite efficient at it. They don’t respond to perceived starvation as punishment.

 

3. It perpetuates a love-hate relationship with food. 

Many women already harbor a love-hate relationship with food; something I struggled with myself for years. An all-juice cleanse can encourage such an attitude among groups of women. Explore why you’re drawn to juice cleansing in the first place. Are you treating your body poorly otherwise? Do you want to lose weight, constantly feel bloated or have bad skin breakouts? All of these are symptoms of potentially bigger problems a juice cleanse can’t solve long-term.

 

4. Sugar isn’t cleansing. 

Many commercial juices have high sugar content; not something you want to consume in large quantities for days at a time. For starters, it spikes and crashes your blood sugar. If this goes on regularly intervals, it can permanently mess with your metabolism.

 

5. The weight loss isn’t real. 

For those looking to lose weight with a juice cleanse, know that what you lose will most likely come back. Weight loss on an all juice cleanse is mainly water weight and muscle. For long-term weight loss, I recommend adopting healthy, sustainable habits.

Feel like an all-juice cleanse isn’t for you? You’re certainly not alone. You can reset and clean your system with real food, drink green juice daily as part of a healthy diet and still experience a healthy glow, clear skin, less bloating and incredible energy.

Give it a try!

Photo Credit: Shutterstock.com

Published January 7, 2013 at 7:24 AM

About Marissa Vicario Marissa Vicario is a NYC-based Wellness Coach, Healthy Living Expert and creator of the Total Reset Plan. She shares her own health secrets, get-fit tips and the cooking expertise that has inspired countless women to end their love/hate relationship with food and turbocharge their health to become holistically hot in way that’s fun and fearless. No crazy diets or all-juice cleanses required. Download her free eMag, How to Be Holistically Hot. Visit her blog at www.WhereINeedToBe.com .
Connect with Marissa Vicario:
whereineedtobe.com

10 Tips

To Make This Your Healthiest Year Yet!

By Dr. Amy Myers

Getting healthy doesn't require a total lifestyle overhaul! Making just a few tweaks to your routine can make this year your healthiest yet. 

Here are five foods to permanently remove from your diet: 

1. GMO Foods

GMOs are genetically modified organism or foods.  The majority (80-90%) of the soy, corn, canola coil and sugar beets grown in the USA are GMO.  All conventional pork, beef and poultry are fed GMO soy and corn feed.  If you eat conventional meet and dairy you are by association also eating GMO foods. Be sure to buy only 100% organic poultry and dairy and grass-fed organic beef.

2. Trans fats  

Anything labeled as hydrogenated oil, partially hydrogenated oil or shortening are trans fats.  Legally food labeled as ‘zero trans fats’ can have up to ½ gram of trans fats per serving.  If you are eating these foods you can quickly be eating a lot of trans fats leading to cardiovascular disease and elevated cholesterol. After all, who can stop at eating just one chip?!?

3. High fructose corn syrup (HFCS)

This is found in virtually all sodas and packed desserts.  HFCSC comes from corn (generally GMO corn) and it raises blood sugar much more quickly than cane sugar.  It is thought that HFCS has been a major contributor to the of obesity and diabetes epidemics we now face as a nation.  Additionally, HFCS may contain traces of mercury as a by-product of it’s manufacturing process.

4. Artificial sweeteners 

Aspartame (Equal and NutraSweet), saccharin (Sweet’N Low), and sucralose (Splenda) are all chemically manufactured in a lab – do not consume them. These artificial sweeteners affect the nervous system, endocrine system, cause more cravings for sweets and potentially cancer! Studies have shown that those trying to lose weight and who only cut out the diet sodas lost weight.

5. Food preservatives, artificial flavos, and artificial colors 

Polysorbates, BHT/BHA, Sulfites and Sodium Benzoate are preservatives and have a wide range of side effects from migraines, nausea, infertility and cancer.  Artificial flavors and colors have been linked to allergies, headaches and behavior changes such as ADD and ADHD.  Limiting all packaged foods greatly reduces your exposure to these chemicals.

And here are 5 tips for ultrahealth: 

1. Eat the rainbow

 

I recommend a total nine serving of fresh, organic vegetables and fruits daily.  It’s best to have the majority of these be in the form of vegetables and low sugar fruits such as berries. Eat a variety of colored vegetables and fruits like a rainbow such as yellow, orange, blue, purple and deep, dark greens. These rich colorful foods are filled with phytonutrients that help to prevent disease and cancer.

2. Eat in season, eat local, and eat organic 

Eat real whole foods that are local, in season and organic. When you eat local and in season then foods are fresh and you support your local farmers and economy. Check out the list of the Dirty Dozen and Clean Thirteen at The Environmental Working Group (www.ewg.org) and make sure you're following these guidelines.

3. Move your body 

Get up and move your body everyday. Whether you like to dance, run, bike, golf, attend yoga class or just play chase with your children around the yard – move it! Walking 30 minutes a day will reduce your risk of cardiovascular disease and obesity. Walking does not require any equipment and best of all - it’s free!

4. Breathe

Make sure you are breathing! Long, slow, deep-in-your-belly breaths help to calm the mind and relax your body. This is something you can do any and everywhere! If you practice meditation and /or yoga – even better!

5. Sleep

Make sure you are getting at least eight hour of sleep a night. We need sleep in order for our body to rest, repair and to detoxify. Getting on a regular sleep schedule is important as well to maintain proper circadian rhythms and hormone balance.

Photo Credit: Shutterstock.com

Published January 8, 2013 at 7:37 AM

About Dr. Amy Myers Amy Myers, MD is the Founder and Medical Director of Austin UltraHealth, a functional medicine practice in Austin, Texas. Dr. Myers seeks to find the root cause of illness rather than treating only the symptoms with medications. Nutrition is a large part of her practice and she believes that food is medicine! Dr. Myers has published an eBook The Myers Way: Your Guide to UltraHealth and holds monthly nutritionist lead 21- Day Challenges based on her eBook.
Connect with Dr. Amy Myers:
AustinUltraHealth.com
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