The Dangers of Soy

Greetings, All!

I am taking a break from my studies to share an interesting article with you about the effects that unfermented soybeans have on our health. The soybean is widely used in packaged foods from breads and cereals to salad dressings and meat alternatives. It is listed in the ingredients as soybean oil, soybean flour, soy lecithin, soy protein isolate, etc. Consumption of soy-laden products is toxic to humans of all ages. Read the reprint and comments on Dr. Joseph Mercola's website:

http://articles.mercola.com/sites/articles/archive/2010/12/04/soy-dangers-summarized.aspx

To add insult to injury, according to the Weston A. Price Foundation, the majority of the soybeans grown in the United States are genetically modified (GMO). There are eight GM food crops: corn, soybeans, canola, cottonseed, sugar beets, most Hawaiian papaya, and a small amount of zucchini and yellow squash.

"On May 19th, 2009, the The American Academy Of Environmental Medicine (AAEM) sent out a press advisory calling for Immediate Moratorium On Genetically Modified Foods and for physicians to 'educate their patients, the medical community, and the public to avoid GM (genetically modified) foods when possible, and provide educational materials concerning GM foods and health risks.'

"They also advised that physicians should 'consider the role of GM foods in their patients' disease processes.'

"In their position paper, the AAEM states that several animal studies indicate serious health risks associated with GM foods, including:

*Infertility
*Immune problems
*Accelerated aging
*Insulin regulation
*Changes in major organs
*Gastrointestinal changes and problems

"The AAEM concludes,'There is more than a casual association between GM foods and adverse health effects. There is causation, as defined by recognized scientific criteria. The strength of association and consistency between GM foods and disease is confirmed in several animal studies.'"


Read the full article here:

http://articles.mercola.com/sites/articles/archive/2010/01/14/Everything-you-MUST-KNOW-About-Dangerous-Genetically-Modified-Foods.aspx

What should we do?

Buy products that are certified organic. Also, look for the Non-GMO Project Verified Seal (Visit http://www.NonGMOProject.org). To remove all doubt, secure heirloom seeds and grow them yourself. Isn't your health worth it?

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*Re-Post* What Is "False" Fat?

According to Dr. Susan Lark on www.drlark.com, chemical imbalances are the root cause of weight gain in women over 40. These imbalances include a sluggish metabolism which accompanies aging, food allergies that trigger an inflammatory response, and mood swings that intensify food cravings. "False fat" is the accumulation of inflammatory fluids in body tissue caused by food allergies. Where excess fat is stored when we either eat too many calories or can't burn those calories efficiently, "false fat" is due to the accumulation of excess fluids, which we experience as bloating and swelling. It is, therefore, critical that allergens be identified and eliminated from the diet. Failure to do so will cause weight gain and undue stress on the vital organs.

So, what causes "false fat"?

The inflammatory response is caused by damage to the digestive tract, allergic reactions, processed dairy, red meat, and poultry skin. The two most common allergic responses come from consumption of wheat (gluten) and pasteurized dairy.

What kinds of foods remove inflammation from the body?

Increasing consumption of omega-3 essential fatty acids like those found in cold water fish and flaxseed is a great place to start. Natural anti-inflammatories like bromelain are found in fresh pineapple. Onions and apples contain another called quercetin.

What should my diet consist of going forward?

Consult with your doctor to identify your specific food allergies and eliminate them from your diet. Caloric intake and adequate proportions of vitamins and minerals should be determined by your overall health condition, activity levels, weight loss/gain goals, age, and gender. In general, you may utilize the food pyramid at www.mypyramid.gov to ensure a balanced diet. Opt for more fresh fruits, vegetables, lean proteins, beans, raw milk, and whole grains (if you tolerate them). Avoid refined sugar and flour products. Be sure to drink plenty of water (1/2 your body weight in ounces).

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*Re-Post* What Does Being Overweight Say About Your Health?

Your attitude about gaining weight and your understanding about how the human body works will determine your number on the scale. Many people believe that exercise alone will fix the problem of being overweight. Others believe that if they go on a diet for a period of time, they can resume "normal" eating habits once they reach their goal weight. Some believe that they are destined to be fat because "everyone in the family got fat at my age." Those whose health has declined and now rely on prescription medications to help correct the damage have been told by their doctors that the medicines will make it difficult to lose weight. Really?

The human body was designed to follow the universal law of cause and effect: "For every action, their is an equal and opposite reaction." If you put the right things in, you get the desired results. Each of our body's major systems has homeostatic controls. Homeostasis is "the tendency of a living body to maintain relatively stable internal conditions in spite of greater changes in its external environment." (Saladin, 2007) Consider the thermostat on a central air conditioning unit. The purpose of the thermostat is to trigger the unit to start cooling the room when it gets too warm and to shut off once the set temperature is reached. Our bodies are designed to function optimally in a state of balance.

If you are overweight, then your vital organs are unable to process the quantity and quality of the foods you have elected to consume. Any or all of the following conditions may exist: fatty liver, stones in the kidneys or gallbladder, high blood cholesterol, plaque in the arteries, impacted colon, or a clogged lymphatic system. These conditions also indicate that even when a nutritionally dense meal is consumed, your body is unable to properly metabolize it and extract the nutrients from it. It will rot in your body and poison it before it will provide much-needed benefits.

The key to managing your weight is simple. Avoid behaviors that upset the natural state of balance in your body. Examples of these bad behaviors are:

1) Overeating;
2) Poor nutrition;
3) Lack of physical activity;
4) Lack of proper rest;
5) Smoking, taking drugs, and drinking alcohol.

The things that you should do include:
1) Eating the right foods;
2) Eating the the right amounts of the right foods in the proper proportions from each food group;
3) Drinking adequate amounts of water;
4) Exercising moderately/intensely for at least 30 minutes per day 3 to 4 days per week;
5) Sleeping 7-8 hours per night most nights of the week;
6) Taking periodic fasts to allow your body to rest, heal, and eliminate waste and toxins;
7) Seeing your doctor regularly for a physical assessment and following-through on the plans to correct health issues and nutritional deficiencies.

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What's Eating You? Day 7 Dietary Supplements: Are They Good or Bad?

There has been much debate about the necessity and safety of taking dietary supplements. The FDA doesn't regulate them, so professionals in traditional medicine don't recommend taking them over the counter. But, there are strong arguments in favor of them because of declining food quality. For any number of reasons, one may experience periods in his/her life where the body is deficient of certain vitamins and minerals. Age is certainly a factor as every stage of development has different requirements. Pregnant women may need iron and folic acid. Vegetarians may lack protein. High-performance athletes may require potassium or calcium. Those with chronic illnesses may require a variety of vitamins and minerals. So should supplements be taken daily? If so, what kinds and how much?

Many people make the mistake of treating symptoms as singular occurances as opposed to part of the whole body. Before taking a dietary supplement, see your doctor for a complete physical and nutritional panel which will identify any health problems and nutritional deficiencies. Make changes in your diet to replenish what is lacking. If supplementation is recommended to you, be sure to select whole food supplements and follow the dosage guidelines. Toxicity will result if excess amounts of a supplement are consumed. Therefore, adjust your diet first and then be careful to monitor the kinds and amounts of any supplements you take.

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What's Eating You? Day 5: Vitamins and Minerals

Vitamins are organic substances found in foods that are essential for growth and development of the human body. They are classified as water-soluble and fat-soluble. Water-soluble vitamins dissolve in water and can easily be transported through the bloodstream. The B vitamins, vitamin C, and choline fall into this category. Since the body stores very little of these vitamins in the body, they must be consumed regularly. Fat-soluble vitamins, however, do not dissolve easily in water and require fat for absorption in the intestines as well as for transport through the bloodstream. The fat-soluble vitamins A, D, E, and K are stored in bodyfat, the liver, and in other organs of the body in smaller amounts. Consuming excess amounts of fat-soluble vitamins, especially through vitamin supplements, can lead to a toxic build-up in the body.

Minerals are inorganic elements which contain no calories, are required by the body in small amounts, and are essential to a variety of system functions. They are classified as major minerals and trace minerals. If the body requires more than 100 milligrams per day, it is considered a major mineral. Conversely, a trace mineral is required in amounts less than 100 milligrams per day. Examples of major minerals include: calcium, phosphorous, magnesium, sodium, chloride, potassium, and sulfur. Trace minerals include: iron, zinc, chromium, fluoride, copper, manganese, iodine, molybdenum, and selenium. Minerals are stored in the body. Excess mineral supplementation may lead to toxic levels in the body.

The human body cannot survive without vitamins and minerals. Depending on one's age, gender, health condition, and level of physical activity, the required amounts of each will vary. Vitamin and mineral deficiencies will lead to rapidly declining health. Therefore, a healthy, well-rounded diet is a must for optimal health.

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What's Eating You? Day 3: Protein: The Building Block

Protein is a macronutrient that is made of of amino acids. An amino acid is a molecule that serves as the building block of proteins. Each amino acid is comprised of carbon, hydrogen, oxygen, and nitrogen atoms. There are 20 amino acids that the human body uses. Nine of them are considered essential amino acids because the body cannot produce them, and must therefore be included in the diet. The remaining eleven amino acids are considered nonessential because they are produced by the human body.

There is critical role played by protein in virtually every major bodily system. It provides structure to muscle and tissues, it regulates cell functions, it helps to maintain fluid and acid-base balance, it assists with circulation, and it is a backup source of energy in the absence of carbohydrates. Protein enables proper functioning of the nervous system and the immune system.

Protein is found in a variety of foods. These foods are classified as complete and incomplete proteins. Complete proteins supply the body with all of the essential amino acids in very high amounts. Incomplete proteins must be combined with other protein-containing foods to meet daily dietary needs. Generally speaking, complete proteins are animal-based foods like meat and dairy while incomplete proteins are plant-based like fruits, vegetables, grains, and beans/legumes.

Of the total calories consumed daily, 12-20% should be protein. For example, if 2,000 calories are consumed, 240-400 calories should contain protein. Because complete proteins contain animal fat which could elevate cholesterol levels in the body, it is wise to look to plant-based proteins. Here are some examples of foods which are high in protein: navy beans, lentils, black beans, brown rice, quinoa, spinach, sunflower seeds, and broccoli.

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What's Eating You? Day 2: Carbohydrates-The Master Fuel

Carbohydrates are a class of organic compounds made up of carbon, hydrogen, and oxygen. They are most commonly grouped as simple and complex carbohydrates. Depending on your age, gender, and level of physical activity, carbohydrates should range from 45-65% of the total calories that you consume daily. For example, a 2,000 calorie diet should be comprised of 900-1300 calories. They are the body's master fuel for all metabolic processes. Carbohydrates are the single most important source of energy in the body. They also provide dietary fiber for regularity and heart health.

Carbohydrates are often viewed as the enemy to maintaining a healthy weight. The trick is to consume more whole grains and dairy, beans, fruits, and vegetables and to avoid highly refined foods like white bread, white rice, sugary cereals, white pasta, crackers, and donuts.

In later posts, we will explore how to successfully integrate carbohydrates into your diet to maximize energy, maintain weight, and to promote overall health.

Terms to Know:

1)  simple carbohydrates- simple sugars that exist as either single sugar molecules or two single sugar molecules linked together; examples include sucrose, molasses, honey, maple syrup, and turbinado sugar.

2)  complex carbohydrates-  carbohydrates that are composed of two or more simple sugar molecules linked together; examples include whole wheat bread, whole grain cereals, brown rice, whole wheat pasta, oatmeal, quinoa, whole milk, beans, lentils, fruits, and vegetables.

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What's Eating You? Day 1: Does Nutrition Even Matter?

When you do the math, consuming more than calories than your body uses leads to weight gain. Conversely, when you consume fewer calories than your body uses, then you lose weight. Maintaining a healthy weight is important to disease prevention. The heavier you are, the greater your risk of developing high cholesterol, hypertension, heart disease, and diabetes for starters. Obesity throws mobility issues, increased risk of cancer, and upper respiratory ailments like asthma and sleep apnea on the pile. It would seem that the simple solution is to just eat less and move more. So, does it even matter where the calories come from? The simple answer to this question is a resounding "YES"!

Being thin and looking fit doesn't necessarily equate to being healthy. To function efficiently and repair itself, the human body requires the right mix of macronutrients (carbohydrates, proteins, and fats), micronutrients (vitamins and minerals), and water. Consuming foods that lack nutrients will eventually lead to declining health and sickness. Some physical signs of nutritional deficiencies include tooth decay, aging skin, thinning hair, brittle nails, weak bones, low energy, poor vision, weak muscles, poor posture, and weight gain.

This week we will learn how the foods that we eat affect our overall health conditions:

Tuesday, February 14, 2012 Carbohydrates

Wednesday, February 15, 2012 Proteins

Thursday, February 16, 2012 Fats

Friday, February 17, 2012 Vitamins and Minerals

Terms to Know:

1)  Macronutrients- These include carbohydrates, proteins, and fats and are classified as such because they have caloric value and the body has a large daily need for them.

2)  Micronutrients-  Vitamins and minerals are classified as micronutrients because the body's daily requirements for these nutrients are small.

(Source: Practical Applications in Sports Nutrition 2nd edition, Fink, Burgoon, and Mikesky, 2009.)

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Read to Combat Childhood Obesity

It is no secret that Americans are fatter than they have ever been. Sadly, the number of children who are obese continues to rise. The Centers for Disease Control and Prevention posted some alarming statistics regarding childhood obesity on its website:

• Childhood obesity has more than tripled in the past 30 years.
• The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 20% in 2008. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to 18% over the same period.
• In 2008, more than one third of children and adolescents were overweight or obese.^1,2
• Overweight is defined as having excess body weight for a particular height from fat, muscle, bone, water, or a combination of these factors.³ Obesity is defined as having excess body fat.⁴
• Overweight and obesity are the result of “caloric imbalance”—too few calories expended for the amount of calories consumed—and are affected by various genetic, behavioral, and environmental factors.^5,6

http://www.cdc.gov/healthyyouth/obesity/facts.htm

 

To prevent childhood obesity, it is critical that parents teach and model healthy lifestyles early. I have written and illustrated two children's books that families can use to reinforce good nutrition, proper rest, and active lifestyles. In the next 5-7 days, I will be releasing Fit Girls Like You and Fit Boys Like You. I have created previews on my publishing site so that you may have a sneak peek! I would love to hear your feedback! Thank you for your continued support!

 

Fit Girls Like You https://www.createspace.com/Preview/1088836

 

Fit Boys Like You https://www.createspace.com/Preview/1088837

 

 

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Elite Athletes Train and Compete During Ramadan

For a thirty-day period every year, Muslims around the globe observe the holy month of Ramadan. During this period, we abstain from eating and drinking during the daylight hours, keep up prayer, avoid unclean behaviors, and engage in random acts of kindness. For athletes, maintaining their training and competition schedules can be challenging, but not impossible. Secretary of State Hilary Clinton recently hosted an Eid Al-Fitr dinner. Her guests were Muslim professional athletes who observed this year's fast during Ramadan. Watch some video footage here:



For tips on how to fast successfully while maintaining an active lifestyle, pick up your copy of Making the Fast: How to Eat to Live During Ramadan today!

Making the Fast is also available on Amazon.com and as an eBook on Amazon Kindle and (Barnes and Noble) Nook.

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Finding Balance in Your Life

According to Dr. Bill Hettler, wellness is comprised of six dimensions: occupational, physical, social, intellectual, spiritual, and emotional. To be considered "well", one must strive to enhance areas of his life that take away from overall happiness and (ultimately) peace. This model proposes the following tenets for living a healthy, balanced life.

Occupational Wellness:

• It is better to choose a career which is consistent with our
personal values, interests, and beliefs than to select one
that is unrewarding to us.
• It is better to develop functional, transferable skills
through structured involvement opportunities than
to remain inactive and uninvolved.

Physical Wellness:

• It is better to consume foods and beverages that enhance
good health rather than those which impair it.
• It is better to be physically fit than out of shape.

Social Wellness:

• It is better to contribute to the common welfare of our
community than to think only of ourselves.
• It is better to live in harmony with others and our
environment than to live in conflict with them.

Intellectual Wellness:

• It is better to stretch and challenge our minds with
intellectual and creative pursuits than to become selfsatisfied
and unproductive.
• It is better to identify potential problems and choose
appropriate courses of action based on available
information than to wait, worry, and contend with major
concerns later.

Spiritual Wellness:

• It is better to ponder the meaning of life for ourselves and
to be tolerant of the beliefs of others than to close our
minds and become intolerant.
• It is better to live each day in a way that is consistent
with our values and beliefs than to do otherwise and feel
untrue to ourselves.

Emotional Wellness:

• It is better to be aware of and accept our feelings than to
deny them.
• It is better to be optimistic in our approach to life than
pessimistic.

For more information on how to find balance and achieve wellness in your life, visit the following link: http://www.nationalwellness.org/pdf/SixDimensionsFactSheet.pdf

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Eating to Live: Getting It "Write"!

Even the most disciplined person can fall off the fitness wagon. One of the simplest things that you can do to get back on track is to keep a food journal. Writing down EVERYTHING you eat, the size of each portion, and daily water intake for just one week will lead to the discovery of why your weight or health condition isn't what you need it to be. Don't restrict your journal entries to sit-downs meals only. Include every piece of candy, chip, cracker, snack, etc. Medications, vitamins, and dietary supplements should be included as well.

At the end of this seven day period, re-read your journal and look for trends. Are you grabbing donuts and bagels from the break room at work? Do you snack on candy and chips during the day? Do you eat when you are stressed out, sad, lonely, celebrating, or watching television? How much water are you drinking? Are your portions too large? Are most of the foods you eat fresh or are they in a package, bag, or a can? Consider what was happening at the time you reached for that bag of chips. Try to link what you eat with why you eat it. Often food is a coping mechanism for other issues. What could you do differently the next time a certain situation presents itself? Once you know better, strive to do better.

Utilizing a free online tool like My Calorie Counter http://www.my-calorie-counter.com/ will help you identify whether you are eating enough, too little, or too much food. It provides nutritional content and also measures calories burned from your workouts.

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Protein for Your Health and Weight Loss

Along with the onslaught of fad diets on the market comes a lot of confusion about the best ways to get fit. There are simple formulas that anyone can follow to lose weight, gain muscle mass, or support training regimens for athletes. A balanced diet is critical to achieving and maintaining overall health and wellness. Today, I'd like to take a look at the role that protein plays in each of these scenarios.

The USDA recommends that the general public consume 0.8 grams of protein per kilogram of body weight daily. This is a general baseline for sedentary individuals or those who engage in low to moderate physical activity. Strength, endurance, and team sport athletes should consume higher amounts of protein. Athletes looking to gain or lose weight consume the highest amounts of protein ranging from 1.6 to 2.0 g/kg of body weight. Protein intake should range from 10-35% of an adult's daily calories consumed.

To calculate the minimum amount of protein that your diet should contain, take your weight in pounds, divide it by 2.2 (to convert into kilograms), and multiply that result by .8 g/kg. For example, a 150 pound individual should be consuming 54.5 grams of protein daily (which equals 218 calories):

150 lbs. / 2.2 = 68.2 kg

68.2 kg x .8 g/kg = 54.5 grams of protein.

Protein contains 4 calories per gram, so to calculate the calorie equivalent of 54.5 grams simply multiply by 4:

54.5 grams x 4 calories per gram = 218 calories.

If this same individual consumes a total of 2000 calories per day, then protein will comprise 11% of the total calorie intake.

For active individuals who want to lose weight, protein plays a critical role in building lean muscle and increasing metabolism to burn fat. Training intensity and duration both increase protein requirements (Fink, Burgoon, Mikesky 2009). At the onset of endurance training for less fit individuals, it is critical that protein intake be increased for the first 1-2 weeks (1.2-1.4 times body weight). Soon after, protein levels should return to baseline levels. The majority of calories should come from carbohydrates because they are the primary source of fuel for the body. A good breakdown looks like this:

Carbohydrates 45-65% of total calories
Proteins 10-35% of total calories
Fats 20-35% of total calories

The key here is to ensure that the majority of the proteins ingested come from the diet as opposed to supplements. Meat eaters should include animal proteins like eggs, dairy, lean meats, and fish which are classified as complete proteins. Complete proteins contain all of the essential amino acids that the body is unable to produce. Vegetarians have slightly higher protein needs because plant-based sources of protein are incomplete. Combining beans, grains, and vegetables in one meal or in one day will compensate for amino acid deficiency if paired optimally. A good example of this would be a lentil rice pilaf.

Consuming more than 35% of your daily calorie intake in protein can lead to serious health conditions. Some of these conditions are kidney malfunction, diabetes, high blood pressure, bone mineral loss, and dehydration. In essence, too much of a good thing is bad.

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You Are What You Ate

Did you know that it can take up to eight hours to digest one meal? If you ate breakfast at 6 a.m., your body won't finish metabolizing it until around 2 p.m. this afternoon. If you eat lunch at noon and dinner at six, you might be creating a bit of a traffic jam in your intestinal track. Not to be crude, but have you ever paid attention to a baby's elimination habits? They seem to pass what they eat and drink several times a day. Believe it or not, that's normal. In a 24 hour period, a person who has eaten 4 big meals could still have 2 or 3 of them in a holding pattern waiting to be broken down and absorbed by the small intestine. If there was a lot of sugar released into the bloodstream, it is being converted to fat. Often I hear people say that they will just work out extra tomorrow to "burn off" the double-fudge cakes, carbs, and alcohol consumed tonight. The problem with this strategy is that the weight gain that results from overeating and poor diet doesn't happen until the meals in question are digested--sometimes 2 or 3 days later.

I would like to offer some advice for those who would like to improve their eating habits. There are some very simple techniques that will allow your body to use food for fuel more effectively and avoid overloading it. Some simple changes will result in increased energy, better sleep, and an improved overall sense of well-being.

1) Eat the recommended number of servings from each food group daily (http://mypyramid.gov).

2) Control your portions. Too much of a good thing is bad.

3) Stay well hydrated year-round. Hunger between meals is often a symptom of dehydration. Don't wait until you feel thirst to take a drink.

4) Eat foods that are high in fiber. This helps to keep you feeling satisfied and "keeps things moving." fresh fruits, vegetables, beans, and whole grains are good sources.

5) Cut refined sugar from your diet. The more you eat it, the greater your cravings. You will also avoid overtaxing your pancreas, liver, and kidneys in your body's attempt to digest it.

6) Go meatless (what?) once a week. It takes more time and energy to digest meat. Beans contain high protein and fiber without all of the bad fats. Here is a quick and easy recipe for you to try:

Vegetarian Lentil Savory

1 lb. dry lentils, 2 diced medium tomatoes

8 oz. tomato sauce, 2 cloves minced garlic

1 large carrot, peeled, 2 stalks celery

1/2 large white onion, 1/2 cup bell pepper (all colors) diced

1 teaspoon sage, 1/4 teaspoon red pepper

3 tbsp. olive oil, 2 tbsp. chili powder

sea salt, water to cover

1 tbsp. Worcestershire sauce

Chop all vegetables and combine with beans and seasonings. Bring soup to a boil. Simmer for 25 minutes or until lentils are tender. Serves 8. Enjoy!

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Emotional Eating and Letting Go...

Do you eat when you are happy? Sad? Anxious? Stressed? Grieving? Depressed? Bored? When in the moment, trauma, bad news, and misfortune can be paralyzing. Many of us eat to soothe what ails us. While it's true that time heals old wounds, one is still required to take deliberative action toward healing. The events in our lives have only as much power over us as we give them. It starts with forgiving, not feeding, oneself.

Just a few days ago, a good friend of mine was contacted by some mutual acquaintances. We both had been hurt by them years ago. The mere mention of their names at one time would have sent me into a tailspin. There is nothing worse than being stuck in time. I now feel sorry for our former friends because of their choice to hold on rather than move on. There is great freedom in letting go. Each of us deserves to be happy. I felt so bad about our disagreement that I felt guilty when we parted ways. One day it clicked: "Why should I punish myself for someone else's mistakes?" And in that moment, I let it go.

Give yourself permission to be happy and healthy! Don't carry around someone else's burdens. When you experience life's twists and turns, commit to meeting problems head on. Fix it, forgive it, and get on with it! Then, go for a walk (smile!)