We're back in the Twin Cities after a week-long "working vacation" of sorts. Tom and I are both passionate about health, fitness and nutrition, as well as have a sincere interest and concern in the dramatic rising trends in obesity. Having both followed a low-carb lifestyle for the past decade, we decided we'd use our 2012 vacation time to attend the 5th Annual Low-Carb Cruise. Nearly 300 low-carb enthusiasts along with the leading experts in the field of low-carb living, set sail on May 6th aboard the Carnival Magic. In seven days, we gained new insights and brainstormed with others in the health and fitness industry on what can be done to get the right information out to the public on nutrition, lifestyle, exercise and weight management. The list of experts we heard from and spent time with included: - Dr. Jeff Volek, one of the most respected and top researchers in low-carb nutrition in the world, as well as one of the authors of The Art and Science of Low Carbohydrate Living and The New Atkins for a New You.
- Dr. Andreas Eenfeldt, a well-known, Swedish medical doctor specializing in family medicine. He is better known as the Diet Doctor, leading the way in the low-carb high-fat revolution happening in Sweden. (www.dietdoctor.com)
- Jacqueline Eberstein, RN, a low-carb advocate and educator since 1974. She is best known for her work as the Director of Medical Education at The Atkins Center for Complementary Medicine in New York City, working alongside the late Dr. Robert Atkins for much of her career. (www.controlcarb.com)
- Dr. William Davis, cardiologist as well as Medical Director and founder of the Track Your Plaque program for heart disease prevention and reversal. He is more recently known for his outstanding book Wheat Belly. (www.wheatbellyblog.com)
- Dr. John Briffa, a leading authority on the impact of nutrition and other lifestyle factors on health and illness. He is the author of Escape the Diet Trap and a practicing physician in London, England (www.drbriffa.com)
- Other low-carb experts included Dr. Eric Westman, Dr. Mary Vernon, Dr. Michael Fox, Dr. Helen Hilts, Dr. Ann Childers along with many other health and wellness enthusiasts.
We most definitely expanded our knowledge over the course of the three days of lectures, however, much of the insight we gained came from meeting and speaking with people outside the lectures. Many of those who attended the cruise were trying to resolve weight issues themselves, so it was interesting and eye-opening to hear about their low-carb journey. While the information presented was the same for all the attendee's, we imagine the take-aways may be different depending on where one is on their journey. 5 LESSONS FROM THE 5TH ANNUAL LOW-CARB CRUISE
1. The best nutrition plan only works if you follow it. Research available today on low-carb living clearly shows a benefit for health, weight management and even certain types of performance enhancement. However, it only works when it’s followed on a daily basis. To be effective, low-carb needs to be a lifestyle, not a diet. Those who don’t find success with a reduced-carbohydrate nutrition plan may follow it for a few days, a few weeks or even a few months but oftentimes fall back into unhealthy eating habits. The physiological benefits of low-carb nutrition occur after 2-4 weeks of consistency, as many of the doctors and researchers explained and just one high-carb meal can derail progress.
2. Food addiction is a real issue. The “just this once” mentality is the best way to keep the addiction alive. We heard a number of people tell their story of how they had lost, regained, lost and regained significant amounts of weight. The story was the same, after reaching a healthy weight by following a low-carb plan, a day came along where they made the choice to indulge in their high-carb trigger food. It could have been a birthday party where there was cake and ice cream. It could have been a fast food meal after an unusually high-stress day. It could be for any number of reasons, but we consistently heard of a single point in time each person made a choice to turn away from their low-carb nutrition and lifestyle plan that had served them so well. That single point in time became a long period of time, during which they gained back most, all or even more weight than they originally lost. The only way a sober alcoholic loses his or her sobriety is by taking that first sip of alcohol. It’s no different with trigger foods and food addictions. The short-term satisfaction of a spoonful of ice cream, a bite of pizza or a piece of cake is not worth the pain, frustration and discouragement of gaining back the weight once lost.
3. Regular exercise isn’t just for building muscle or managing weight. It should be a daily habit. There was some discussion about how little exercise people can do and derive benefit from. We were disappointed to hear recommendations for as little as 15 minutes 1-2 times per week of exercise. Some form of exercise or activity must be part of people’s lives on a daily basis. Our bodies are made to move, and those who try to do as little as possible, while still being out of shape and overweight, are not likely to gain much benefit. Of course, nutrition plays the most important role in helping individuals manage their weight, but exercise is more than a weight loss tool.
4. You can be healthier while still being overweight, but it doesn’t mean you’re healthy. For many people, losing weight and restoring their health can be a challenging process. Progress along the way should be celebrated, such as reducing fasting glucose and triglyceride levels, increasing HDL cholesterol levels, dropping a pant size etc. That being said, excess body fat is still not healthy, even when one is healthier than he or she was in the past. Fat tissue is an active endocrine organ. The more you have of it, the more likely it is to cause health problems. While following a low-carb lifestyle may significantly improve blood lipids and provide better control of blood glucose and insulin, excess bodyfat contributes to other health concerns such as cancer and dementia. Celebrate progress, but don’t let progress lead to complacency.
5. It isn’t a vacation that throws you off your nutrition plan, it’s the choices you make while you’re on vacation. Though there were about 300 low-carbers on the cruise, it was a small segment of the ship’s population. We didn’t have food made specifically for our group, which meant we needed to make good decisions just like we would at home. Sugary, starchy foods were available everywhere, including various kinds of breads, pastas, pastries, breakfast items, desserts and fancy mixed drinks. There were also vegetables and fruit, a variety of meats, cheeses and other protein options. We ate omelets, fish, steak, chicken, pork, salads and other tasty low-carb foods. When it came to alcohol, we chose a glass or two of red wine or a shot of tequila with club soda. Taking a vacation can be one of the healthiest things you can do for your mind, so while you’re reducing stress and improving your mental health, don’t make choices that sacrifice your physical health.
 About the AuthorsTom Nikkola is the Director of Nutrition & Weight Management for Life Time Fitness and Life Time Weight Loss. Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Together their passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.Copyright © 2012 Vanessa Romero, Healthy Living How ToThis article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
It's no secret I am an advocate of nutrient dense foods, minimally processed and high quality. A healthy diet consists of foods like beef, poultry and eggs from pastured-fed animals, wild fish, organic fruits & vegetables, nuts & seeds and fats like butter, ghee and coconut oil. In my opinion, a healthy diet also eliminates sugar in all it's forms, vegetable oils, and most grains. Sounds simple enough, right? Until it's your birthday and you want a slice of cake or it's Christmas and you want a cookie, or it's Tuesday night and you want to eat chocolate while watching the Biggest Loser. In Healthy Treats: Part One, we discussed the role of empty calories in our diet. While our government proposes these nutritionally devoid calories can be consumed in moderation, I am of the opinion, they should be eliminated as much as possible. Not just because of what they can do to our waistline, but because they are very damaging to our health and highly addicting. For many, myself included, the idea of never having a treat, would end in a binge on forbidden foods. What I have found to work, not only for myself, but also for the clients I have worked with, is to come up with healthy treats that replace their unhealthy counterparts that can be successfully integrated into one's nutrition plan.  Today's recipe, Vegan Chocolate Protein Truffles, fits my healthy treat bill. Not only are these made with high quality plant based ingredients, they actually deliver an antioxidant punch equivalent to over twenty servings of fruits and vegetables. You want to know my secret? I combined two of my favorite Life Time Fitness products, VeganMax with Nutri-Dyn Chocolate Dynamic Greens. VeganMax is a high-quality protein powder made with two plant-based protein sources; pea protein isolate and rice protein isolate. There are no artificial flavors, colors or sweeteners in VeganMax. It is soy-free, dairy-free and sweetened with stevia. This is the same powder I use for our favorite Protein Waffle recipe as well as my Vegan Protein Brownie. Dynamic Greens is an amazing greens supplement, containing 15 certified organic foods, 70 trace minerals and 50 different freeze dried super foods. Not only is it the most comprehensive phyto-nutrient product out there, it is the absolute best tasting greens drink you'll ever try. Believe, me, I have tried many greens products and most of them taste and smell like rabbit food. I know many of you reading this are now feeling a little annoyed with me, as I tempted you with photos of delicious looking healthy truffles, then I went and used specialty ingredients you can't go buy at your local grocer. Let me explain. As many of you know I am a former Life Time Fitness employee, many of my readers are LTF members and I am married to the person responsible for getting high-quality nutritional supplements on the shelves at LTF. I get requests from the Nutrition Coaches and RDs at LTF for recipes using these products. All is not lost, if you are not a LTF member, as you can always purchase these products online. They come highly recommended and I personally can vouch for the quality.
 Vegan Chocolate Protein TrufflesRecipe by Healthy Living How ToPrintable RecipePrep Time: 10 minutes Chill Time: 30 minutes Makes: 12 (in my case it serves 1) Ingredients
Directions1. In a mixing bowl, mix together VeganMax, Dynamic Greens and Celtic sea salt. 2. With a fork mix and mash in coconut milk, stevia, vanilla extract and almond butter. 3. Finally mix and mash in the water. 4. Using your hands form into a large ball of dough and then roll into 12 even sized balls. 5. Place cocoa powder on a plate and roll each truffle in the powder. 6. Refrigerate truffles for 30 minutes and enjoy with a dollop of dairy-free whipped cream. Recipe NotesWhen you start mixing the wet with the dry, what forms are crumbles. This is good. You want the mixture to be very crumbly, the smaller the crumbles the better. If you have one, a pastry cutter works well for this. Once your get your hands in the bowl and start working it, what forms is a big dough ball. It's fine to use a different brand of protein and greens, just be sure you like the taste of them. If they make an awful tasting shake chances are they'll make awful tasting truffles. However, I do not suggest subbing with whey protein isolate or concentrate in this recipe. Vegan protein powders tend to be more chalky and absorbent than whey. They require twice the amount of fluid when making a protein shake to make it palatable.  About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.
Copyright © 2012 Vanessa Romero, Healthy Living How To
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
Empty calories. A term used to describe the calories in the American diet that fail to deliver any nutritional benefits. These so-called empty calories come from processed carbohydrates, fats and sugars and lack important vitamins, minerals and antioxidants. Empty calories are usually associated with desserts, cakes, cookies, candy but also include soda, juice, energy drinks, alcoholic beverages as well as fast foods, chips, crackers and most convenience foods. Just exactly what percentage of the American diet is made up of empty calories is debatable, however, most reliable sources estimate it to be 30% or more.
The government proposes empty calories can be consumed in moderation, with limits based on age and activity level. Based on this chart, my two teenage sons would be allowed 265 empty calories per day or approximately the equivalent of two cans of high fructose corn syrup (HFCS) laden soda. While the focus is usually on the impact these empty calories have on weight, we cannot dismiss what they are doing to our health, even in modest amounts. In fact, daily consumption of HFCS has been found to increase blood levels of small dense LDL within two weeks. Most health and nutrition advocates agree a diet consisting of nutrient dense foods is optimal. In fact, we could argue, simply by eliminating empty calories one's health would improve dramatically. Here's the crux though, when it comes to changing nutritional habits, denial does not work well for most people. As soon as we tell ourselves we can't have something, we want it more than ever. Message boards devoted to healthy eating are littered with posts, recounting tales of binging on "forbidden" foods, even more so after a holiday or special celebration. If simply eliminating foods doesn't work, then what does? In addition to learning about nutrition choices and their impact on one's health, many are able to make sustainable nutritional changes by substituting unhealthy foods with healthy counterparts. While some may take issue with the term "healthy" treats, I have found they are an important part of a healthy eating lifestyle. This Easter, I did not do any cooking, instead we opted to go to a restaurant that serves local and organic fare. It was a buffet, with made-to-order omelets and a grass fed prime rib carving station, as well as your typical brunch buffet, french toast, pastries, hash brown potatoes, bacon, ham, pasta, salad, fruits and desserts. As I surveyed the dessert table, there was one that caught my eye, a basic chocolate truffle. I wasn't tempted in the least to indulge, no, instead I decided I was going to devise my own healthy truffle.  About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.
Copyright © 2012 Vanessa Romero, Healthy Living How To
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
<Insert coffee smell here!> Tom and I love, love, love our morning cup of coffee. It's a routine and ritual; wake-up, crawl out of bed, make a quick detour through the bathroom ending in front of the coffee maker. We've been dedicated single-serve coffee maker fans for a number of years, favoring the Keurig since it arrived on the market. Neither of us typically drink more than a cup in the morning and perhaps a second cup in the afternoon, so brewing a whole pot of coffee is not necessary. We enjoy dark roast, rich and bold, coffee you can chew on. It is important to us to avoid pesticides and chemicals, choosing organic coffee when possible. If it's fair trade as well, then double bonus. Unfortunately, that doesn't leave us with a very large selection of Keurig coffees. Recently, Tom has been eyeing up coffee beans on our weekly shopping trip, wanting to try some different varieties of coffee. This weekend we decided to pick up a few scoops of beans, an organic and fair trade French roast, stocked fresh that very same day. Instead of using our Keurig refillable k-cup (which is messy and doesn't work well), I dusted off our French press, bought a new coffee grinder and put on my barista apron.
Making a good cup of coffee in a French press is more an art than a science. There are a few steps to follow, but beyond that, dedicated French press users all have their own "recipe". Here are some basic tips to make the perfect cup.
HOW TO MAKE FRENCH PRESS COFFEE 1 THE BEANS  Fresh beans equal good coffee. Look for beans that are roasted on the premise or nearby and stocked regularly. Quality establishments will display roasting date and/or stock date, so you know exactly how fresh your coffee is.
Coffee taste is at its peak 1-3 days after it is roasted. If stored properly, it will last two weeks. You should never store coffee beans in the refrigerator or freezer. Coffee actually absorbs the smells and tastes from surrounding foods and freezing will change the oil properties of the beans. Whole beans should be stored in an air tight container and stored in a cool, dry and dark place.
2 THE WATER  Always use cold, filtered water. The quality of the water being used is important. If your water isn't filtered, consider getting a faucet filter. Tap water with an odor or taste will come through in the coffee.
3 THE GRIND  Coffee beans start to lose their flavor immediately after being ground. As tempting as it is, do not grind your beans at the store. Instead, grind your beans right before you brew. The coarseness of the grind is determined by brewing time and filter. A coarse grind is recommended for the French press method.
4 THE MEASURES  A standard cup of coffee is 6 fluid ounces or 3/4 cup. For every cup of coffee, 2 Tablespoons of coffee is required.
5 THE FRENCH PRESS  Bring water to a boil, remove from heat source, then wait a minute or two. Grind the beans into a uniform coarse to medium-coarse ground. Place grounds in French press, pour water over top and stir with a non-metal utensil. Place plunger in press, making sure the filter is just above the beans but not touching. Steep for 4-10 minutes, the longer the steeping time, the darker the coffee. Push plunger very slowly straight down.
Over the weekend we enjoyed more than a few cups of French press coffee and dare I say I might retire our Keurig, at least for a little while. The beans we selected were from Whole Foods, Allegro Organic Fair Trade French Roast. I highly recommend them if you like a sweet, smoky and smooth dark roast coffee. With some homemade coconut coffee creamer and a dash of vanilla stevia it is divine.
Late last summer I wrote about my love for Diet Pepsi and my reasons for kicking the unhealthy habit. If you haven't read my article, Why I Gave Up Diet Pepsi, I'll wait right here while you do...........So as I was saying, I kicked that habit to the curb cold turkey and haven't missed it. Both my husband and my brain have thanked me ever since. When giving up an unhealthy habit it is often recommended to replace it with a healthy habit. And this is exactly what I did. I traded in my love for diet pop for a love for tea.  My Current Tea Collection I was never a tea drinker, in fact I didn't even like it, but in my search for a little flavor in my water, I decided to give it another chance. After all, both green and black have many health benefits. In my quest to learn to love this healthy healing hot or cold libation, I have tried my share of tea brands and varieties. What I have found is I love iced green tea and all the different flavors it comes in. I also enjoy iced black tea. I don't care for, at all, hot green tea, blech. On the other hand, I love hot black tea, not plain though, it has to have some flavor. I doctor up my teas with lemon juice, almond milk, coconut milk and stevia. If you are kicking the soda habit or haven't ventured into tea drinking, may I present to you my two favorite teas. If I could only drink two teas for the rest of my life, these are the two I pick. You can trust me, and give them a try, or let your own tastebuds do the talking by sampling all the teas on the market. If you are like I was and don't think you like tea, give these two a try. Oh and by the way, both of these are decaffeinated. I ditched caffeine back in January. The Republic of Tea Daily Green Tea I love Iced Green Tea! This makes the best iced green tea when combined with lemon juice and stevia. I drink just about a pitcher of this every day. No kidding. It is that good. I also like to combine this with the flavored varieties of green tea like Pomegranate and Wild Berry. While I love the flavored teas, I find they are too strong in flavor alone and need to be "watered" down a little. We have an iced tea maker, which is very convenient in making the perfect pitcher of tea every time. If you don't own one, consider getting one, or make your tea using this method. Here is how I make the perfect pitcher of tea:8 Tea Bags 1/4 c. Organic Lemon Juice heaping 1/8 tsp. NuNaturals Pure White Stevia Extract PowderTea can impede the absorption of iron from fruits and vegetables. Adding lemon will counteract this problem. It also adds a great flavor!Before moving on, I have to add my two teenagers love iced green tea. In fact, so do my nephews and niece. When they come to visit I always make sure to have a pitcher of Pomegranate (it is pink) for them and tell them it's juice. They don't know the difference and they love it.The Republic of Tea Vanilla Almond Black Tea
 Vanilla Almond Black Tea is the Bomb! My new favorite black tea for two reasons. First, I just discovered this and instantly fell in love and two my previous favorite, Hot Cinnamon Spice made by Caribou Coffee, was discontinued. If you like vanilla and almond then this is the tea for you. The aroma of this tea is ahhhmazing, I could smell this all day long. I traded in my afternoon cup of decaf coffee for this and haven't looked back. Here's how I make the perfect cup of hot tea:2 Tea Bags 8 oz. Hot Water 1/4 c. Homemade Almond Milk12 drops NuNaturals Pure Liquid Vanilla SteviaSteep the tea bags in hot water for 5 minutes. Add a dash of almond milk along with stevia and enjoy! In a very close second place, when it comes to hot tea, is my homemade Chai Tea. This takes just a little longer to make but it never disappoints either. I'll save my love for coffee and tea mugs for another post. We all have a favorite mug, don't we?! My absolute beloved mug of all time, from a dear friend, recently broke. So bummed. It was from Jamaica, maybe I'll be able to pick one up on our upcoming Low-Carb Cruise. At any rate, check out this mug of a different kind......
 I Absolutely Love This Mug! Don't forget about my fun FREE give-away for two of my favorite healthy books:THE 150 HEALTHIEST FOODS ON EARTH&CRACKING THE METABOLIC CODEThe entrants are low, which makes the odds of winning in your favor!P.S. Tea is one of the 150 healthiest foods on earth!
As I mentioned on the Healthy Living How To Facebook Page, after making lacto-fermented mayonnaise the other day, I was dreaming up something for dinner that could be drowned in it's deliciousness. Egg salad, tuna salad, salmon salad all fit the bill, but I had also cooked a whole chicken in our pressure cooker. For a while there, I was in the habit of making a whole chicken once a week, two birds, one stone, you know. Enough chicken for a recipe or two and bone broth for the week. This is a reminder to myself, must get back into this habit. After searching through a few of my favorite recipe sources and not finding anything that teased my tastebuds, I decided to go with an easy chicken salad. I am the queen of just throwing meals together on a whim, so no measurements necessary for this recipe and there is plenty of leftovers.  Rainbow Chicken Salad
What Color Is Your Diet?
| The changing color of ripening fruits and vegetables signifies when they are at the peak of their taste and nutritive value. Many of the phytonutrients are actually the pigment molecules that lend ripe fruits and vegetables their distinctive hues.
Carotenoids are chemical compounds that absorb visible light and so determine that carrots are orange and tomatoes are red. Approximately seven hundred different carotenoids have been isolated from plants and animals. These carotenoids are specifically broken down by the body, during the process of absorption into the bloodstream from the small intestine. They make their way to specific tissues and organs where they have been shown to protect against the type of oxidative damage that can harm your DNA.
The different colors are important because the different plant compounds they represent have different effects on the body. For example, anthocyanin, which are powerful antioxidants found in blueberries, blackberries and strawberries, have a beneficial effect on heart disease by inhibiting blood clot formation. Lycopene, found in tomatoes, helps prevent the oxidation of cholesterol, thereby slowing the development of atherosclerosis. The green found is broccoli and Brussels sprouts contains sulforaphane, isothiocynate and indoles, which stimulate the genes in your liver to turn on the production of enzymes that break down the cancer-causing chemicals in the body.
Source: What Color is Your Diet by David Heber, M.D., Ph.D.
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I've just about covered the rainbow in this dish. It's got red, yellow, orange and green peppers. Some more orange with the carrots, a little white with the jicama and some green/white in the table onions. Serve this over a bed of mixed salad greens and you can pick up some purple, or if it fancies you, throw in a few seedless purple grapes as well. Either way, this salad is loaded with color, beautiful for the eyes and the body.
 Rainbow Chicken SaladRecipe by Healthy Living How ToPrintable RecipePrep Time: 15 minutes Serves: 4-6 Ingredients- 2-3 lb. Organic Free-Range Chicken, Cooked
- Green, Red, Yellow, Orange Bell Pepper
- Celery
- Jicama
- Carrots
- Green Onion
- Lacto-Fermented Mayonnaise
- Celtic Sea Salt & Coarse Ground Black Pepper
- Oven-Roasted Pecans, Walnuts or Sliced Almonds
Optional Fruit Add-InsDirections1. Choose whatever method you prefer and cook the chicken. When making a chicken for the shredded meat (as opposed for the presentation), I use the pressure cooker. It's done in 20 minutes. Once chicken is cool enough to handle, clean, saving all remnants, skin and bones to make bone broth. Chop or shred chicken and place in a large mixing bowl. 2. Lay out nuts on parchment lined cookie sheet and oven roast at 350º F for 10 minutes or so. If using pecans or walnuts, you will chop once roasted and cooled. 3. Get a sharp knife and cutting board out and begin chopping all your veggies. I like to really bulk up the salad, so I use a lot of veggies. If using fruit, dice it up now as well. You decide how much you want to use. Throw veggies on top of the chicken. 4. To the chicken and veggies, plop two large dollops of mayonnaise on and mix. Add as much mayo as you desire. Season with salt and pepper to taste. 5. Finally serve and top with roasted nuts. Enjoy!
To all of you who participated in my very first fun little give-away, THANK YOU! I appreciate your readership and loved, loved, loved reading all the things you are thankful for. If you haven't checked the comments on the original post, go back and read through them. Being thankful is #3 on my 10 Things list, it is such an important part of having a healthy mind and spirit. If you don't already, take a few minutes each day to write down and reflect on what you are thankful for. Check Out These Findings on Thankfulness | Grateful people report higher levels of positive emotions, life satisfaction, vitality, optimism and lower levels of depression and stress. The disposition toward gratitude appears to enhance pleasant feeling states more than it diminishes unpleasant emotions.
People with a strong disposition toward gratitude have the capacity to be empathetic and to take the perspective of others. They are rated as more generous and more helpful by people in their social networks
Grateful individuals place less importance on material goods; they are less likely to judge their own and others success in terms of possessions accumulated; they are less envious of others; and are more likely to share their possessions with others relative to less grateful persons.
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TODAY I AM THANKFUL FOR
My gym membership. I work out at one of the most beautiful fitness clubs in the states with an endless selection of free weights, machines and cardio equipment. I realize having a gym membership is a luxury that many can't afford. The gym is my sanctuary of sorts, any time I am feeling down in spirit, a good workout always lifts me up. If I am feeling a little lonely, there is always someone at the gym that will chat with me. Lifting weights is what I enjoy doing most at the gym and nothing compares to the feeling of pushing your body and strength to the limit. Without the gym, I would never have met the love of my life, my husband, Tom.
I put the cart before the horse yesterday in Part I of our discussion on detoxification. Probably because I started my day with a lovely soak in a detox bath. Before we get to detox foods, let's take a step back in our discussion and address simply how the detox process works. This is important to understand as we lead into foods that heal and help this natural process along.  Eggs are an excellent source of CHOLINE. A number of body systems are involved in the detox process, however, the primary organ of detoxification is our liver. If our liver ceased to function we would quickly become toxic and quite ill. The liver removes toxins and metabolic waste from the body by converting them to water soluble compounds. Once water-soluble they can be eliminated from the body through urine.
 Brussels Sprouts are rich in VITAMIN C |
Some waste products are not water soluble and are transformed by the liver and excreted in the bile. The bile is then transported to the intestines where it exits the body through our bowels. Toxins not eliminated or completely removed by either of these processes may be eliminated through our skin in our sweat.
Unfortunately, our body's natural detoxification may be impaired or less efficient. This is due to many factors, one of which is inadequate nutrients, vitamins and minerals. In this case, not all toxins are removed from the body, instead they deposit themselves in our fat tissue and nerve cells. Over time this contributes to a wide range of degenerative health conditions.
| "The goal of liver detoxification is to make compounds more water soluble and able to be excreted. This function is very dependent on adequate nutrient status."
~James LaValle, R.Ph., C.C.N., N.D. | |
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The process of transforming toxins and getting rid of them, happens in two phases. Not only do these two phases of liver detoxification have to be in balance with one another they also each depend on different nutrients to perform optimally. The most important antioxidant required by the liver for detoxification is glutathione. The body produces glutathione from the foods we eat. GLUTATHIONE RICH FOODS
required for liver detoxification Eggs
Whey Protein Broccoli
Kale
Brussels Sprouts Curcumin
Tumeric
| Turkey
Asparagus
Cauliflower
Onions
Water Cress
Walnuts
Cinnamon | Chicken
Avocado
Spinach
Garlic
Cabbage
Brazil Nuts
Cardamom |
Glutathione rich foods also provide many of the nutrients necessary for both phases of detoxification. For example Kale is an outstanding source of beta-carotene as well as a raw material for glutathione production. One of the best sources of choline, whole eggs, another glutathione pre-cursor. Boost your magnesium and your selenium by eating Brazil nuts, at the same time providing your body with a glutathione rich food.
 Broccoli supplies FOLIC ACID. In addition to the foods that facilitate glutathione production we need a steady supply of vitamins, minerals, amino acids and essential fatty acids for healthy liver detoxification. The list of foods that provides these things can be summed up in four words....
|  Eat kale for it's BETA-CAROTENE.
KEY NUTRIENTS
required for liver detoxification
| Phase One
Beta-Carotene
Choline
Copper
Folic Acid
Lecithin
Magnesium
Sulfur
Zinc
Vitamins B3, C and E
Omega-3 & Omega-6 Fatty Acids
Phase Two
Glutamine
Glycine
Taurine
Cysteine
Alpha Lipoic Acid
Folic Acid
Magnesium
Selenium
Vitamins B2, B12, and C
Zinc
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JUST EAT REAL FOOD!
There is no doubt in this day and age, our bodies are subject to more toxins than ever. Toxins are in the air we breathe, the food we eat, the medications we take and in the water we drink. Toxins cause irritation, harm and destruction in the body if left unchecked. Detoxification is the body's way of removing and metabolizing these dangerous compounds. It is a process the body does naturally without us even knowing it. However, the capacity of the body's detoxification process is not endless. By encouraging the body to efficiently flush out toxins, we will not only boost our health and well being, but also strengthen our immune system and prevent disease.
Toxic Burden = Total Toxic Exposure - Body's Natural Detoxification
Our toxic burden is a result of the toxins we are exposed to and our body's ability to naturally detox. The more toxins we are exposed to the harder the body has to work at eliminating these toxins. The list of toxins that could potentially harm our bodies is virtually endless; many start their day with a hot shower, the water is contaminated with pollutants, the soap and shampoo is full of chemicals, the toothpaste has flouride, from there we may have breakfast where the food has been treated with pesticides and genetically modified. We haven't even left our house, yet we have been exposed to toxins that can potentially cause ill-health. While it is impossible to abolish our exposure to all toxins, we can reduce unnecessary exposure as well as improve our body's efficiency and ability to eliminate them.
| | Some Alarming Facts Our exposure to toxic substances is on the rise.
- 2,100 chemicals, including pesticides, herbicides, PCBs, medications such as antidepressants and recreational drugs are in our water supply.
- 80,000 metric tons of carcinogens are released into the air annually in North America.
- Over 80% of foods have genetically modified ingredients.
- The EPA estimates that the average U.S. citizen has residues from over 400 toxic compounds in their body.
- 82,000 chemicals are in use today in the United States, but only a fourth have ever tested for toxicity.
Source: Douglas Laboratories Metabolic Rejuvenation Pamphlet
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When metabolic waste from toxins builds up in our body, we get sick. It is important to enhance our body's ability to detoxify and get rid of the waste, meanwhile minimizing our exposure to toxins. This is imperative for excellent health, as many of today's modern diseases are related to toxicity. - Parkinson’s
- Alzheimer’s
- Dementia
- Heart disease
- Chronic fatigue syndrome
- Fibromyalgia syndrome
- Cancers
- Autoimmune diseases
- Food allergies
- Arthritis
- Digestive diseases
- Menstrual problems
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"It might seem that everyone is toxic. That may be true to differing degrees. Problems with detoxification is one root of illness. If you feel lousy, it’s likely you’re toxic."
Mark Hyman, M.D.
Functional Medicine Expert
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A detox bath is one of the easiest healing therapies that can be done to facilitate and enhance our body's natural detoxification process. The skin is the largest detoxification organ in which toxins can be drawn out through via sweat. Typically a detox bath is made with Epsom Salt also known as magnesium sulfate, which not only draws out toxins, but also has health benefits of its own. How to Draw a Detox Bath
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1. Add 2 cups epsom salt to a standard tub full of water. If your tub is bigger, add more salt.
2. Ideally, you want the water as hot as you can stand it. We are looking to create a nice sweat.
3. If your bathwater is not filtered, add 1 cup of baking soda as this helps neutralize the chemicals, primarily chlorine, as well as increases mineral absorption.
4. Immerse yourself in the water, all the way up to your neck. You want as much of your body underwater as you can. Close your eyes, do some breathing exercises and soak for at least 20 minutes.
5. Once you are done soaking, rise out of the tub very slowly and cautiously. You may feel a little dizzy and lightheaded, this will go away as you shower off quickly in cool water.
6. It is important not to use harsh soaps or shampoos as your pores are open and will just absorb the chemicals found in those products.
7. Once dry you can apply a natural moisturizer like shea butter or coconut oil, but again no lotions with perfumes, dyes or chemicals.
8. Do not eat immediately before or after taking a detox bath.
9. Instead hydrate yourself with water before and after.
10. Allow time after your bath to rest and rejuvenate.
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It's the morning after Christmas, enjoying a cup of coffee as well as the silence. Ahhhhh, the silence, there is something to be said for sitting quietly and just being. The early morning hours are usually my favorite time of the day, it's my time of reflection, journalling and prayer. On the days when I start my day differently, I always feel it. This time is my time, it's where I find my joy, peace, hope and strength. Being truly healthy is the balance of our physical, mental and spiritual health. As a society we tend to emphasize physical health by focusing our energy on eating right and exercising but neglect the other parts of our being. This lack of balance shows up as marked differences between success in one are of our life and feelings of inadequacy and dissatisfaction in another area.
In my own journey to better health, I have found tremendous emotional and spiritual healing in the practice of silence, just being. This purposeful activity is my time to:
- Take a time out from my everyday concerns
- Relax my mind and stop thinking
- Not only talk to God, but listen to God
- Let go of anxiety and stress, cast my cares
- Experience inner peace
- Practice the power to control my thoughts
- Experience feelings of rejuvenation
- Improve my mood and better awareness of them
- Experience healing from hurts
- Become more disciplined
- Learn to live in the present moment
- Live a more balanced life
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"We live, in fact, in a world starved for solitude, silence, and private: and therefore starved for meditation and true friendship."
~C.S. Lewis
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As 2011 comes to a close and we anticipate a new year, I suggest making a new commitment to yourself. Instead of starting a new diet or making a resolution to lose weight, how about a resolution to be healthy, healthy in mind, body and spirit.
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