The sad truth is that most Americans eat less than one piece of fruit a day. And, even sadder, is that the three most popular vegetables are iceberg lettuce, tomatoes (either canned or in the form of ketchup) and potatoes. Think about it: when was the last time you saw a government sponsored billboard, commercial, magazine ad promoting exercise, outdoor activity, vegetables, fruit, whole grains (real ones, not Trix, Lucky Charms or Golden Grahams which are included in the food pyramid as healthy, can you believe it?)?? Wait, you never have?! But we all know what it takes to have a happy, healthy person... why isn't this happening on a world-wide scale?
Now think, when was the last time you saw a poster for "Got Milk?" "Pork: the other white meat . . . or their new one, "Get real! or "Beef: it's what's for dinner." Why would a country in the throes of an obesity epidemic not allocate resources to help its citizens with diet and nutrition? Why are fruits and vegetables not subsidized by the government so organic produce, free from chemicals and GMOs not heavily subsidized so everyone can buy cheap, local produce? Why can't we have Trader Joes everywhere and not wait in line outside just to get in and pick through the leftovers of cheap, organic avocados? Why is Michelle Obama thinking of putting taxes on soda and candy to limit consumption and penalize those who lack knowledge or accessible alternatives-- why isn't she banding with the FDA to give millions of dollars to grassroots organizations to get kids out from behind the TV and running around all afternoon? Because that might actually solve the problem at the expense of the drug companies, corn companies, dairy board, meat industry, weight loss industry, and our feeble, for-profit health system???
***Here are a DOZEN STATS that should scare the shit out of you:
1. Overweight people now outnumber undernourished worldwide. The World Health Organization's estimates agree: globally there are about 1 billion overweight adults, and 300 million of them are obese. In contrast 800 million do not have enough to eat.
2. Currently, more than 64% of US adults are either overweight or obese. Nearly half of the children in North and South America will be overweight by 2010, up from what recent studies say is about one-third, according to a report published by the International Journal of Pediatric Obesity. “We have truly a global epidemic which appears to be affecting most countries in the world,” said Dr. Philip James, chairman of the International Obesity Task Force and author of an editorial in the journal warning of the trend. “They’re being bombarded like they are in the West to eat all the wrong foods. The Western world’s food industries without even realizing it have precipitated an epidemic with enormous health consequences,” he said.
3. The rates of diabetes in this country have more than doubled between 1980 and today. It is likely that the 25% increase in the prevalence of diabetes in the last 20 years in the United States (9) is due to the marked increase in the prevalence of obesity.
4. 44% of American hospitals have fast food restaurants on premises.
5. The average American now consumes more than 100 pounds of sugar and sweeteners per year. In contrast, Americans consume an average of 8 pounds of broccoli.
6. The US spends more than $6,000 per capita on medical care compared with $3,000 spent by the UK, Canada and France, >yet we are the only industrialized nation that fails to offer universal healthcare to all our citizens.
7. More than 61 million people are without access to affordable, essential health services.
8. No standard exists for the phrase "good for your health" on foods.
9. Ensure, a widely distributed "health drink" used in hospitals everywhere has a label boasting, "complete, balanced nutrition to help you stay healthy, active and energetic...number 1 doctor recommended." On analysis, the drink contains four types of synthetic sweeteners and some added vitamins. (Read: it is hyped up sugar water.)
10. The diet and weight loss industry is a $30-billion industry. This industry includes everything from Jenny Craig, Weight Watchers, diet pills, artificial sweeteners, diet books, magazines, meal replacement shakes and belly stapling surgeries.) 90% of all dieters of all dieters regain some or all of the weight originally lost.
11. Americans spent $230 billion on prescription drugs in 2005. Between 1999 and 2003, purchases of brand-name drugs increased from $75.5 billion to $141 billion. Spending on generics rose from about $19 billion to approximately $37 billion during the same time period. Every year, 2 million Americans become seriously ill from toxic reactions to incorrectly prescribed medications.
12. Drug companies have the largest lobby in Washington and give generously to political campaigns.
Take Home Message: "Insanity: doing the same thing over and over and expecting different results." ~Albert Einstein.
"We do not have healthcare in this country. We have disease management. The biggest crime of the for-profit medicine is the loss of the practitioner-patient relationship and the loss of lifestyle counseling in the doctors office" ~Dr. Andrew Weil
What to do about the health epidemic and the "solutions" that have failed us over and over again in the industry of "modern nutrition?" Find out in my next post.
Wednesday, February 24, 2010
Monday, February 15, 2010
What's the Deal with Dairy? Milk, Calcium, and Osteoporosis-True and False
Milk is touted for preventing osteoporosis, yet clinical research shows otherwise. The Harvard Nurses’ Health Study, which followed more than 75,000 women for 12 years, showed no protective effect of increased milk consumption on fracture risk. In fact, increased intake of calcium from dairy products was associated with a higher fracture risk. An Australian study showed the same results. Additionally, other studies have found no protective effect of dairy calcium on bone.
Who gets ostoporosis anyway?
Women over 50 who lose weight drastically and older, malnourished, alcoholic men. If you do not fall into these categories, you're probably going to be in the clear.
So where do you get your calcium you wonder? In the words of Annemarie Colbin, Founder and CEO of The Natural Gourmet Institute for Health and Culinary Arts and author of The Whole Food Guide to Strong Bones, "The same place as cows, elephants and horses. In other words: leafy greens!" (Visit her website, www.foodandhealing.org). Other great calcium sources include cauliflower, parsley, broccoli, kale, almonds, sesame seeds, oysters, soft shell crabs, (edible bones). Also, in order to assimilate calcium, you must have Vitamin D in your diet (from direct sunlight is best) and magnesium, a mineral directly responsible for increasing calcium absorption from blood to bone. Where do you get magnesium? Sea veggies are best, blue-green algae is even better, a wonderful Superfood -(think Japanese men and women in Okinawa, Japan- who never drink milk, but live by the sea, eating veggies and grains until 100 years and over). Think you don't like seaweed? Try dropping a slice of seaweed in your rice next time you cook it...you won't even taste it.
Too much calcium can make your bones more brittle and keep in mind that there is no single, universal calcium requirement true for all individuals.
How can I maintain healthy bones and decrease the risk of osteoporosis?
You can decrease your risk of osteoporosis by reducing sodium and animal protein in the diet, increasing intake of fruits and vegetables, exercising and ensuring adequate calcium intake from plant foods such as leafy green vegetables and beans. Your joints need movement and flexibility, not calcium, chocolate chew candies.
Many people are concerned with having a low bone density and look for supplements. Here are the risk factors associated with low bone density that your doctor might not tell you: sleeping pills, tranquilizers, smoking, vision problems, overactive thyroid, too much refined food in the diet, not enough protein, not enough vegetables.
Take home message: "A whole food, plant based diet suspends, cures all, and promotes superior physical fitness. Nutrition supported by exercise, water, sunshine is greater than the sum of its parts. It's a biological symphony."
-T. Colin Campbell, PhD, Professor Emeritus of Nutritional Biochemistry, author of the China Study, the most comprehensive health study ever conducted. www.tcolincampbell.org
Who gets ostoporosis anyway?
Women over 50 who lose weight drastically and older, malnourished, alcoholic men. If you do not fall into these categories, you're probably going to be in the clear.
So where do you get your calcium you wonder? In the words of Annemarie Colbin, Founder and CEO of The Natural Gourmet Institute for Health and Culinary Arts and author of The Whole Food Guide to Strong Bones, "The same place as cows, elephants and horses. In other words: leafy greens!" (Visit her website, www.foodandhealing.org). Other great calcium sources include cauliflower, parsley, broccoli, kale, almonds, sesame seeds, oysters, soft shell crabs, (edible bones). Also, in order to assimilate calcium, you must have Vitamin D in your diet (from direct sunlight is best) and magnesium, a mineral directly responsible for increasing calcium absorption from blood to bone. Where do you get magnesium? Sea veggies are best, blue-green algae is even better, a wonderful Superfood -(think Japanese men and women in Okinawa, Japan- who never drink milk, but live by the sea, eating veggies and grains until 100 years and over). Think you don't like seaweed? Try dropping a slice of seaweed in your rice next time you cook it...you won't even taste it.
Too much calcium can make your bones more brittle and keep in mind that there is no single, universal calcium requirement true for all individuals.
How can I maintain healthy bones and decrease the risk of osteoporosis?
You can decrease your risk of osteoporosis by reducing sodium and animal protein in the diet, increasing intake of fruits and vegetables, exercising and ensuring adequate calcium intake from plant foods such as leafy green vegetables and beans. Your joints need movement and flexibility, not calcium, chocolate chew candies.
Many people are concerned with having a low bone density and look for supplements. Here are the risk factors associated with low bone density that your doctor might not tell you: sleeping pills, tranquilizers, smoking, vision problems, overactive thyroid, too much refined food in the diet, not enough protein, not enough vegetables.
Take home message: "A whole food, plant based diet suspends, cures all, and promotes superior physical fitness. Nutrition supported by exercise, water, sunshine is greater than the sum of its parts. It's a biological symphony."
-T. Colin Campbell, PhD, Professor Emeritus of Nutritional Biochemistry, author of the China Study, the most comprehensive health study ever conducted. www.tcolincampbell.org
Thursday, February 11, 2010
Look for the 9 - How to Determine Organic Produce
Look at the Sticker!
Have you every noticed the little stickers on your fruit? Those numbers indicate the PLU. The International Federation for Produce Coding standardizes PLU codes for every grocery store in the country. Conventionally grown fruits and vegetables have 4-digit numbers and generally begin with a 3 or 4. Organically grown fruits and vegetables have 5 digits and begin with a 9. I was just in a Gristedes grocery store the other day and saw a bag of "organic pears." I couldn't believe it - organic pears in Gristedes? I was so excited to see the organic produce section expanding at a mega-supermarket like this, BUT... when I looked closer, I saw that even though the bag had the USDA Organic logo on it, the stickers on the individual pears inside the bag started with a 3, which means the pears are conventional, not organic fruit.
BEWARE: Genetically modified fruits are vegetables also have 5 digits and begin with an 8. For example, the PLU for a conventionally grown banana is 4011; for an organic banana it's 94011; and for genetically modified bananas it's 84011.
Five Reasons to Go Organic:
1. Pesticides and Residues. The average conventionally grown apple has 20 to 30 artificial chemicals on the skin, even after rinsing.
2. Organic fruits and veggies have 50% to 60% higher levels of cancer-fighting antioxidants than non-organic fruits and veggies, says the Feb 26, 2003 issue Journal of Agricultural and Food Chemistry. They also have more alive minerals in them that have not been denatured in any way. They often taste better; sweeter and more flavorful. Think how much better a little, bumpy apple off a neighborhood tree or orchard tastes compared to an eerily, monstrous apple at an airport.
3. Organic farming works with the land. Crops are rotated from year to year to allow the soil to retain its nutrients between growing cycles. Animals graze in different areas to let grasses recover and replenish between seasons. Farmers use composting rather than artificial methods. Buying organic supports a way of life - a sustainable food system, a sustainable planet.
4. Pesticides build up in our tissues causing our immune system to weaken over time, allowing other carcinogens and pathogens to affect our health. Pesticides in the immune system have been shown to cause cancer as well as liver, kidney and blood diseases.
5. If you're not eating organic, you could be eating genetically modified foods. GMOs are any organism in which the genetic material has been altered or shuffled around in a way that does not occur naturally. These crops have DNA traits from bacteria, fungi, or other plants that create resistance to pests and diseases. Farmers who use GM crops can spray their fields to kill everything growing in the are except the food crop. (Imagine what is being killed in our bodies when we eat these foods.) The most common genetically engineered crops are canola, corn, soy, and cotton, Often, the government does not require labeling of these foods and considers them safe. Experts estimate that 70% of the foods in grocery stores in the U.S. and Canada contain genetically engineered ingredients. According to the Union of Concerned Scientists, problems of the introduction of GMOs into the food system increase toxins to dangerous levels in conventional crops, diminish the natural, nutritional value of many harmless crops, allow for GMO crops to dominate over wild plants, disrupt ecosystems, and contribute to the destruction of our already fragile planet.
-the information from this post was taken from Integrative Nutrition, Chapter 3: What to Eat, When, and How We Eat.
Collect Stickers!
- A Fun Way to Encourage Kids to Eat Fruit and Veggies (and hopefully organic):
When I was little, my brother and sister and I used to collect fruit and vegetable stickers and attach them to our fridge as a collection. Much to my mom's dismay, (she hates clutter) this collage of fruit stickers was a great way to encourage little kids to eat fruit and veggies. I started a similar sticker collection when I was teaching first grade and before I knew it, almost all the class was bringing in fruit at lunch, eating it and then saving the sticker on our fun, healthy me, sticker collection. (We used a big green piece of paper with all the kids names on it instead of the fridge)
We tried to collect a wide variety of stickers (and therefore of produce as well) which was colorful and a lot of fun. The kids learned about new fruits they might never have eaten and their classmates got excited when they had the opportunity to teach them about a kind of melon or an avocado and read the stickers aloud.
By the way, my favorite stickers are for pluots, which are a striated, purple-y, summer fruit - a hybrid of a plum and an apricot - because they have a pink or orange dinosaur as their logo.
Have you every noticed the little stickers on your fruit? Those numbers indicate the PLU. The International Federation for Produce Coding standardizes PLU codes for every grocery store in the country. Conventionally grown fruits and vegetables have 4-digit numbers and generally begin with a 3 or 4. Organically grown fruits and vegetables have 5 digits and begin with a 9. I was just in a Gristedes grocery store the other day and saw a bag of "organic pears." I couldn't believe it - organic pears in Gristedes? I was so excited to see the organic produce section expanding at a mega-supermarket like this, BUT... when I looked closer, I saw that even though the bag had the USDA Organic logo on it, the stickers on the individual pears inside the bag started with a 3, which means the pears are conventional, not organic fruit.
BEWARE: Genetically modified fruits are vegetables also have 5 digits and begin with an 8. For example, the PLU for a conventionally grown banana is 4011; for an organic banana it's 94011; and for genetically modified bananas it's 84011.
Five Reasons to Go Organic:
1. Pesticides and Residues. The average conventionally grown apple has 20 to 30 artificial chemicals on the skin, even after rinsing.
2. Organic fruits and veggies have 50% to 60% higher levels of cancer-fighting antioxidants than non-organic fruits and veggies, says the Feb 26, 2003 issue Journal of Agricultural and Food Chemistry. They also have more alive minerals in them that have not been denatured in any way. They often taste better; sweeter and more flavorful. Think how much better a little, bumpy apple off a neighborhood tree or orchard tastes compared to an eerily, monstrous apple at an airport.
3. Organic farming works with the land. Crops are rotated from year to year to allow the soil to retain its nutrients between growing cycles. Animals graze in different areas to let grasses recover and replenish between seasons. Farmers use composting rather than artificial methods. Buying organic supports a way of life - a sustainable food system, a sustainable planet.
4. Pesticides build up in our tissues causing our immune system to weaken over time, allowing other carcinogens and pathogens to affect our health. Pesticides in the immune system have been shown to cause cancer as well as liver, kidney and blood diseases.
5. If you're not eating organic, you could be eating genetically modified foods. GMOs are any organism in which the genetic material has been altered or shuffled around in a way that does not occur naturally. These crops have DNA traits from bacteria, fungi, or other plants that create resistance to pests and diseases. Farmers who use GM crops can spray their fields to kill everything growing in the are except the food crop. (Imagine what is being killed in our bodies when we eat these foods.) The most common genetically engineered crops are canola, corn, soy, and cotton, Often, the government does not require labeling of these foods and considers them safe. Experts estimate that 70% of the foods in grocery stores in the U.S. and Canada contain genetically engineered ingredients. According to the Union of Concerned Scientists, problems of the introduction of GMOs into the food system increase toxins to dangerous levels in conventional crops, diminish the natural, nutritional value of many harmless crops, allow for GMO crops to dominate over wild plants, disrupt ecosystems, and contribute to the destruction of our already fragile planet.
-the information from this post was taken from Integrative Nutrition, Chapter 3: What to Eat, When, and How We Eat.
Collect Stickers!
- A Fun Way to Encourage Kids to Eat Fruit and Veggies (and hopefully organic):
When I was little, my brother and sister and I used to collect fruit and vegetable stickers and attach them to our fridge as a collection. Much to my mom's dismay, (she hates clutter) this collage of fruit stickers was a great way to encourage little kids to eat fruit and veggies. I started a similar sticker collection when I was teaching first grade and before I knew it, almost all the class was bringing in fruit at lunch, eating it and then saving the sticker on our fun, healthy me, sticker collection. (We used a big green piece of paper with all the kids names on it instead of the fridge)
We tried to collect a wide variety of stickers (and therefore of produce as well) which was colorful and a lot of fun. The kids learned about new fruits they might never have eaten and their classmates got excited when they had the opportunity to teach them about a kind of melon or an avocado and read the stickers aloud.
By the way, my favorite stickers are for pluots, which are a striated, purple-y, summer fruit - a hybrid of a plum and an apricot - because they have a pink or orange dinosaur as their logo.
Monday, February 8, 2010
Solving the Oil Crisis One Fat Myth at a Time
Fats and Oils
an Integrative Nutrition document, tweaked slightly by me to clarify about expeller-pressed oils...or as my dad would say in a French accent "expelier-pressed" oils. Here is everything healthy nutcases like you an me need to know about fat and oils.
Walk down the aisles of any grocery store and you’ll see packages feeding America’s fear of fats with the NO FAT/LOW FAT claims. Let's set the record straight: not all oils and fats are created equal!
Heavily processed fats and oils used in packaged foods are those fats that our bodies do not know what to do with. Fat from high-quality oils and whole foods are used by our bodies to help keep metabolism steady, nourish our skin, hair and nails and keep enough healthy “grease” in our engine to have the body’s functions work fluidly.
Some of the healthy fats include extra virgin olive oil, coconut oil, unrefined sesame oil, ghee (clarified butter) used often in Ayurvedic diets, whole nuts and seeds or nut butter, the fats in whole foods such as avocados and coconuts and the high-quality fats in cold-water fish such as salmon and tuna.
Usage
For sautéing and baking at high temperatures, use butter, ghee and coconut oil because they do not break down under extreme heat. When sautéing and stovetop cooking at moderate temperatures, try an organic extra virgin olive oil.
A simple way to know when you have heated the oil to the right temperature is to place the oil in your cooking pan, turn your stove on medium and heat it until you just begin to smell the aroma. Quickly add and sauté your ingredients. You do not want the oil to ripple or heat to the point of smoking. Nut and seed oils, such as toasted sesame oil, flax oil, walnut oil, pumpkin seed oil and almond oil are best used unheated. Drizzle them on salads, veggies or grains just before serving. Never heat flax seed oil or toasted sesame oil. Selection When selecting oil, buy the highest quality organic products you can afford, since they are the backbone of many dishes. Look for oils stored in dark bottles because oxygen, heat and light promote vitamin loss and rancidity.
Good words to look for on the label are organic, first-pressed, cold-pressed (no heat used to extract the oil) and unrefined. Some oils list a date of manufacture and “best used by” date. Words to avoid are "refined, expeller-pressed" or "refined and solvent extracted/cold-processed" (petroleum solvents are used to separate the oil from the food), a process for extraction that is mechanical and involves heat... The exceptions are simply "cold-pressed" but this term is thrown around a lot as a marketing tool, or if you are certain the oil was extracted by an old man cranking coconuts or flax with a hand-machine then you can call it healthy. By the way, if an oil or butter substitute doesn’t say “unrefined” on the label, it is most likely refined. I can say that Spectrum organic products are a safe bet. Personally, I don't like the taste of expeller-pressed mayo, (I just use olive oil on sandwiches now or avocado mushed up and when I do have a mayo-ey sandwich I have it once in a blue moon and have the "bad" kind from a deli or whatever--won't kill ya.) But, obviously, any oil is still healthier than hydrogenated oils, partially hydrogenated oils, margarine, low-quality butter-fat, of any kind. There are many different sides to the butter, oil debate. I suggest reading literature by Dr. Sally Fallon who eats three tablespoons of butter every morning, (Read Nourishing Traditions,) and then read something by Dr. Neil Barnard (vegan doctor) or David Wolfe (raw foods guy) so you have all sides of the story, then can decide what to eat for yourself, knowing who YOU are better than any research, website, or even world-renowned expert can possibly tell you about you.
Benefits
Our bodies need fat to insulate us and keep us warm and to protect and hold our organs in place. Consuming fats helps us to feel grounded and gives us a sense of soothing comfort. When there is a healthy percentage of high-quality fat in a meal, it creates a lasting feeling of energy, fulfillment and warmth. Signs of not enough high-quality fats in the diet are brittle hair and nails, dry skin, always feeling hungry after a meal and feeling cold. When there is an excess amount of fats and oils in the diet, especially of the heavily processed and refined kind, a person can experience weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness.
Storage
Keep oils in a cool, dark place—not out on the counter, next to your stove or above your refrigerator, where it tends to be warmer. In most cases, oils are best kept in the refrigerator (especially those that are not to be heated when consumed). Check the label for the ideal storage temperature.
an Integrative Nutrition document, tweaked slightly by me to clarify about expeller-pressed oils...or as my dad would say in a French accent "expelier-pressed" oils. Here is everything healthy nutcases like you an me need to know about fat and oils.
Walk down the aisles of any grocery store and you’ll see packages feeding America’s fear of fats with the NO FAT/LOW FAT claims. Let's set the record straight: not all oils and fats are created equal!
Heavily processed fats and oils used in packaged foods are those fats that our bodies do not know what to do with. Fat from high-quality oils and whole foods are used by our bodies to help keep metabolism steady, nourish our skin, hair and nails and keep enough healthy “grease” in our engine to have the body’s functions work fluidly.
Some of the healthy fats include extra virgin olive oil, coconut oil, unrefined sesame oil, ghee (clarified butter) used often in Ayurvedic diets, whole nuts and seeds or nut butter, the fats in whole foods such as avocados and coconuts and the high-quality fats in cold-water fish such as salmon and tuna.
Usage
For sautéing and baking at high temperatures, use butter, ghee and coconut oil because they do not break down under extreme heat. When sautéing and stovetop cooking at moderate temperatures, try an organic extra virgin olive oil.
A simple way to know when you have heated the oil to the right temperature is to place the oil in your cooking pan, turn your stove on medium and heat it until you just begin to smell the aroma. Quickly add and sauté your ingredients. You do not want the oil to ripple or heat to the point of smoking. Nut and seed oils, such as toasted sesame oil, flax oil, walnut oil, pumpkin seed oil and almond oil are best used unheated. Drizzle them on salads, veggies or grains just before serving. Never heat flax seed oil or toasted sesame oil. Selection When selecting oil, buy the highest quality organic products you can afford, since they are the backbone of many dishes. Look for oils stored in dark bottles because oxygen, heat and light promote vitamin loss and rancidity.
Good words to look for on the label are organic, first-pressed, cold-pressed (no heat used to extract the oil) and unrefined. Some oils list a date of manufacture and “best used by” date. Words to avoid are "refined, expeller-pressed" or "refined and solvent extracted/cold-processed" (petroleum solvents are used to separate the oil from the food), a process for extraction that is mechanical and involves heat... The exceptions are simply "cold-pressed" but this term is thrown around a lot as a marketing tool, or if you are certain the oil was extracted by an old man cranking coconuts or flax with a hand-machine then you can call it healthy. By the way, if an oil or butter substitute doesn’t say “unrefined” on the label, it is most likely refined. I can say that Spectrum organic products are a safe bet. Personally, I don't like the taste of expeller-pressed mayo, (I just use olive oil on sandwiches now or avocado mushed up and when I do have a mayo-ey sandwich I have it once in a blue moon and have the "bad" kind from a deli or whatever--won't kill ya.) But, obviously, any oil is still healthier than hydrogenated oils, partially hydrogenated oils, margarine, low-quality butter-fat, of any kind. There are many different sides to the butter, oil debate. I suggest reading literature by Dr. Sally Fallon who eats three tablespoons of butter every morning, (Read Nourishing Traditions,) and then read something by Dr. Neil Barnard (vegan doctor) or David Wolfe (raw foods guy) so you have all sides of the story, then can decide what to eat for yourself, knowing who YOU are better than any research, website, or even world-renowned expert can possibly tell you about you.
Benefits
Our bodies need fat to insulate us and keep us warm and to protect and hold our organs in place. Consuming fats helps us to feel grounded and gives us a sense of soothing comfort. When there is a healthy percentage of high-quality fat in a meal, it creates a lasting feeling of energy, fulfillment and warmth. Signs of not enough high-quality fats in the diet are brittle hair and nails, dry skin, always feeling hungry after a meal and feeling cold. When there is an excess amount of fats and oils in the diet, especially of the heavily processed and refined kind, a person can experience weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness.
Storage
Keep oils in a cool, dark place—not out on the counter, next to your stove or above your refrigerator, where it tends to be warmer. In most cases, oils are best kept in the refrigerator (especially those that are not to be heated when consumed). Check the label for the ideal storage temperature.
Friday, February 5, 2010
Orgasmic Greens. Just drop in boiling water for one minute and you have the healthiest addition to any meal. Drizzle with olive oil and say wow.
Healthy Shopping Basics
Glorious Greens
Within the fresh vegetable category, dark leafy greens are missing most from the modern diet. At the same time,
they are perhaps the most important group of vegetables to incorporate daily, containing high levels of energy,
nutrients and health-supportive benefits. To the newcomer, these explosions of unfamiliar color, texture and
taste can be intimidating and, in turn, are often passed by.
Selection
Look for bright color and crispness, with no signs of yellowing or decay. To ensure freshness, shop in markets
and health food stores with a high turnover rate. Whenever possible, select greens that are organic and/or
locally grown. There are many types of greens within the leafy green family. Look for many of these greens in
baby form, meaning they have been harvested early. This gives them a gentler, subtler, sweeter taste and
texture.
Bitter Greens
These greens tend to have a more delicate structure, are slightly lighter in color, and have a strong,
bitter, refreshing taste. They can be eaten raw or cooked.
This group includes mustard greens, arugula, dandelion greens, broccoli rabe, escarole, chicory
and watercress.
Deep Dark Leafy Greens
These greens can be spotted by their deep, dark, penetrating color. The darker the greens tend to be,
the more fibrous and slightly bitter in taste. Cooking them lightly will ease digestion, and depending on
the technique, can either enhance the bitter flavor or make them sweeter.
This group includes kale (green or purple), collard greens, Swiss chard (green, red or rainbow) and
lacinato kale (also known as dinosaur kale).
Leafy Greens
This last group contains all those that fit in between, some with delicate salad-type leaves, and others
with thicker, more fibrous leaves.
These include beet greens, bok choy, napa cabbage, red or green cabbage, spinach, parsley,
broccoli and mizuna.
Storage
Green leafy vegetables will keep for up to 2 or 3 days at most. Store them in the salad drawer of your
refrigerator and eat them soon after buying to enjoy them at their best.
When shopping, note that some greens will keep longer than others, so plan to eat your more delicate
perishable greens (such as arugula or dandelion leaves) first. You can save the more durable greens such as
the kales and cabbages for a couple of days later.
Benefits
Green is associated with spring - a time of renewal and refreshing, vital energy. In oriental medicine, green is
related to the liver, emotional stability and creativity. Nutritionally, greens are very high in calcium, with 120 to
190 mg per cup. They're also high in magnesium, iron, potassium, phosphorous and zinc, and are a
powerhouse for vitamins A, C, E and K. In addition, they are full of fiber, folic acid, chlorophyll and many other
micronutrients and phytochemicals.
purifies the blood
helps to prevent cancer
strengthens the immune system
promotes healthy intestinal flora
improves liver, gall bladder and kidney function
lifts the spirit and fights depression
clears congestion (especially in the lungs), and reduces mucus
improves circulation
keeps skin fresh; clears blemishes
The bitter green family is known for its powerful ability to clean out toxins and fats from the body. These greens
can be incorporated on a daily basis by anyone interested in weight loss or in cleansing the body.
Book References
Energetics of Food, by Steve Gagné, pages 197-198
The Self-Healing Cookbook, by Kristina Turner, pages 68 and 70
Healing with Whole Foods, by Paul Pitchford, page 329
Integrative Nutrition, by Joshua Rosenthal, pages 194-195
Greens Glorious Greens, by Johnna Albi and Catherine Walthers
Glorious Greens
Within the fresh vegetable category, dark leafy greens are missing most from the modern diet. At the same time,
they are perhaps the most important group of vegetables to incorporate daily, containing high levels of energy,
nutrients and health-supportive benefits. To the newcomer, these explosions of unfamiliar color, texture and
taste can be intimidating and, in turn, are often passed by.
Selection
Look for bright color and crispness, with no signs of yellowing or decay. To ensure freshness, shop in markets
and health food stores with a high turnover rate. Whenever possible, select greens that are organic and/or
locally grown. There are many types of greens within the leafy green family. Look for many of these greens in
baby form, meaning they have been harvested early. This gives them a gentler, subtler, sweeter taste and
texture.
Bitter Greens
These greens tend to have a more delicate structure, are slightly lighter in color, and have a strong,
bitter, refreshing taste. They can be eaten raw or cooked.
This group includes mustard greens, arugula, dandelion greens, broccoli rabe, escarole, chicory
and watercress.
Deep Dark Leafy Greens
These greens can be spotted by their deep, dark, penetrating color. The darker the greens tend to be,
the more fibrous and slightly bitter in taste. Cooking them lightly will ease digestion, and depending on
the technique, can either enhance the bitter flavor or make them sweeter.
This group includes kale (green or purple), collard greens, Swiss chard (green, red or rainbow) and
lacinato kale (also known as dinosaur kale).
Leafy Greens
This last group contains all those that fit in between, some with delicate salad-type leaves, and others
with thicker, more fibrous leaves.
These include beet greens, bok choy, napa cabbage, red or green cabbage, spinach, parsley,
broccoli and mizuna.
Storage
Green leafy vegetables will keep for up to 2 or 3 days at most. Store them in the salad drawer of your
refrigerator and eat them soon after buying to enjoy them at their best.
When shopping, note that some greens will keep longer than others, so plan to eat your more delicate
perishable greens (such as arugula or dandelion leaves) first. You can save the more durable greens such as
the kales and cabbages for a couple of days later.
Benefits
Green is associated with spring - a time of renewal and refreshing, vital energy. In oriental medicine, green is
related to the liver, emotional stability and creativity. Nutritionally, greens are very high in calcium, with 120 to
190 mg per cup. They're also high in magnesium, iron, potassium, phosphorous and zinc, and are a
powerhouse for vitamins A, C, E and K. In addition, they are full of fiber, folic acid, chlorophyll and many other
micronutrients and phytochemicals.
purifies the blood
helps to prevent cancer
strengthens the immune system
promotes healthy intestinal flora
improves liver, gall bladder and kidney function
lifts the spirit and fights depression
clears congestion (especially in the lungs), and reduces mucus
improves circulation
keeps skin fresh; clears blemishes
The bitter green family is known for its powerful ability to clean out toxins and fats from the body. These greens
can be incorporated on a daily basis by anyone interested in weight loss or in cleansing the body.
Book References
Energetics of Food, by Steve Gagné, pages 197-198
The Self-Healing Cookbook, by Kristina Turner, pages 68 and 70
Healing with Whole Foods, by Paul Pitchford, page 329
Integrative Nutrition, by Joshua Rosenthal, pages 194-195
Greens Glorious Greens, by Johnna Albi and Catherine Walthers
Wednesday, February 3, 2010
The Egg White Debate: Should we move on from the 80s?
Are Whole Eggs or Egg Whites Better for You?
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer, author of The Truth About Abs
I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.
Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this...
"because I thought the egg yolks were terrible for you...that's where all the nasty fat and cholesterol is".
And I replied, "you mean that's where all the nutrition is!"
This is a perfect example of how confused most people are about nutrition. In a world full of misinformation, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!
By throwing out the yolk and only eating egg whites, you're essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... it's not even worth trying to list them all.
In fact, the egg whites are almost devoid of nutrition compared to the yolks.
Even the protein in egg whites isn't as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with omega-3 fatty acids.
Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.
Read the full article here:
http://www.truthaboutabs.com/whole-eggs-or-egg-whites.html
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer, author of The Truth About Abs
I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.
Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this...
"because I thought the egg yolks were terrible for you...that's where all the nasty fat and cholesterol is".
And I replied, "you mean that's where all the nutrition is!"
This is a perfect example of how confused most people are about nutrition. In a world full of misinformation, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!
By throwing out the yolk and only eating egg whites, you're essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... it's not even worth trying to list them all.
In fact, the egg whites are almost devoid of nutrition compared to the yolks.
Even the protein in egg whites isn't as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with omega-3 fatty acids.
Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.
Read the full article here:
http://www.truthaboutabs.com/whole-eggs-or-egg-whites.html
Tuesday, February 2, 2010
Complex Carbs, Whole Grains and the 80/20 Diet
Yesterday I wrote all about what happens to our bodies when we eat refined, white flour products. Today I will offer you a solution to help escape the matrix of simple carbs.
What are complex carbohydrates?
Complex carbohydrates are composed of long chains of sugars. These long chains are bound with the food's fiber. The body processes the sugars by breaking the chains and releasing fiber into the bloodstream. This process is relatively slow; therefore the sugars are absorbed into the bloodstream at a steady rate for many hours, providing long-lasting energy. A breakfast of steel cut oats with nuts, raisins and fresh fruit would be a terrific, hearty, and satisfying whole grain breakfast. A lunch of quinoa salad with veggies or a sandwich on dense, fiber-rich bread with avocado, cucumber, sprouts,cheese and/or fresh turkey/chicken (optional) and your favorite soup would be good too. A dinner of brown rice with lentils and indian spice with veggies and spinach would be wonderful or fish with herbs and butternut squash, wheatberry salad with a green salad, nuts, and parmesan shavings would be lovely. Try experimenting with a new grain this week. Here are a couple of grains to try (you can find these at the salad bar at Whole Foods if you want to sample before making them at home.
complex carbohydrate grains: quinoa, millet, barley, buckwheat, dense bread made with sprouted grains (look for California Sprouted Grain, or the loaves in the fridge...they have the least amount of preservatives...that's why they're in the fridge,) spelt crackers, wheatberries, brown rice (short grain), steel cut oats too of course.
Non-grain complex carbohydrates: lentils, chickpeas, black beans, pinto beans, leafy greens!
A good rule of thumb to determine if a food is a complex carb is to read the fiber content on the label. If the fiber is 2g or less, it is NOT a whole grain (even if it claims to be on the front of the box). The more fiber, the better the grain is for you, the harder your metabolism will work and be stimulated to break down these complex chains of sugars, and the longer you will be able to be comfortably sated before getting hungry again...this time, just in time for lunch!
If you do get hungry between meals, nibble on a carrot with peanut butter, apple slices, or cashew butter is delicious too, trail mix, a small salad even. Grabbing a coffee and a muffin or a sugary yogurt will only keep the roller-coaster going up up and away again. Think lasting energy, not quick fix.
What is the 80/20 diet?
The 80/20 diet means that 80% of the time you make a conscious effort to eat a balanced diet of whole foods, predominantly home-cooked, plenty of raw foods, fresh and natural, nourishing meals with grains and protein that suit your body's needs. And 20% of the time...pay attention here...20% of the time, you say "whatever, it's not gonna kill me" and you eat a slice of birthday cake, a chocolate croissant at a fancy bakery, a hot chocolate with your friends, a cheeseburger at the bar watching the game, or a bagel and cream cheese. Let's face it, sometimes we need to eat a bagel and cream cheese with friends more than we need to not eat a bagel and cream cheese with friends. The most valuable thing I learned while studying at The Institute for Integrative Nutrition is that relationships feed us more than anything in our lives; more than wheatgrass or brown rice or fish oil, more than running or sleeping, relationships fuel our lives. It is imperative that you give yourself permission to cultivate and nourish your relationships with friends, family, boyfriends, girlfriends, husbands, wives, children; the man at the dry cleaner, the woman at your nail salon, the mailman, your teachers...everyone who enhances our existence on this planet deserves recognition and love, and that in turn comes back to you. Can you imagine if everyone in the world had this perspective on food?
Take home message:
Experiment with new grains, but also, remember: it's ok to eat bagels and cookies every once in a while--in fact I demand it. Food is not religion, it's just food. There are no special seats in Heaven for people who swore off bagels forever or moved to Vermont and converted their family and pets to a raw food diet until the day they died. That works for some people, not everyone. And you are not some people, you are you. Everything in moderation--even moderation!
What are complex carbohydrates?
Complex carbohydrates are composed of long chains of sugars. These long chains are bound with the food's fiber. The body processes the sugars by breaking the chains and releasing fiber into the bloodstream. This process is relatively slow; therefore the sugars are absorbed into the bloodstream at a steady rate for many hours, providing long-lasting energy. A breakfast of steel cut oats with nuts, raisins and fresh fruit would be a terrific, hearty, and satisfying whole grain breakfast. A lunch of quinoa salad with veggies or a sandwich on dense, fiber-rich bread with avocado, cucumber, sprouts,cheese and/or fresh turkey/chicken (optional) and your favorite soup would be good too. A dinner of brown rice with lentils and indian spice with veggies and spinach would be wonderful or fish with herbs and butternut squash, wheatberry salad with a green salad, nuts, and parmesan shavings would be lovely. Try experimenting with a new grain this week. Here are a couple of grains to try (you can find these at the salad bar at Whole Foods if you want to sample before making them at home.
complex carbohydrate grains: quinoa, millet, barley, buckwheat, dense bread made with sprouted grains (look for California Sprouted Grain, or the loaves in the fridge...they have the least amount of preservatives...that's why they're in the fridge,) spelt crackers, wheatberries, brown rice (short grain), steel cut oats too of course.
Non-grain complex carbohydrates: lentils, chickpeas, black beans, pinto beans, leafy greens!
A good rule of thumb to determine if a food is a complex carb is to read the fiber content on the label. If the fiber is 2g or less, it is NOT a whole grain (even if it claims to be on the front of the box). The more fiber, the better the grain is for you, the harder your metabolism will work and be stimulated to break down these complex chains of sugars, and the longer you will be able to be comfortably sated before getting hungry again...this time, just in time for lunch!
If you do get hungry between meals, nibble on a carrot with peanut butter, apple slices, or cashew butter is delicious too, trail mix, a small salad even. Grabbing a coffee and a muffin or a sugary yogurt will only keep the roller-coaster going up up and away again. Think lasting energy, not quick fix.
What is the 80/20 diet?
The 80/20 diet means that 80% of the time you make a conscious effort to eat a balanced diet of whole foods, predominantly home-cooked, plenty of raw foods, fresh and natural, nourishing meals with grains and protein that suit your body's needs. And 20% of the time...pay attention here...20% of the time, you say "whatever, it's not gonna kill me" and you eat a slice of birthday cake, a chocolate croissant at a fancy bakery, a hot chocolate with your friends, a cheeseburger at the bar watching the game, or a bagel and cream cheese. Let's face it, sometimes we need to eat a bagel and cream cheese with friends more than we need to not eat a bagel and cream cheese with friends. The most valuable thing I learned while studying at The Institute for Integrative Nutrition is that relationships feed us more than anything in our lives; more than wheatgrass or brown rice or fish oil, more than running or sleeping, relationships fuel our lives. It is imperative that you give yourself permission to cultivate and nourish your relationships with friends, family, boyfriends, girlfriends, husbands, wives, children; the man at the dry cleaner, the woman at your nail salon, the mailman, your teachers...everyone who enhances our existence on this planet deserves recognition and love, and that in turn comes back to you. Can you imagine if everyone in the world had this perspective on food?
Take home message:
Experiment with new grains, but also, remember: it's ok to eat bagels and cookies every once in a while--in fact I demand it. Food is not religion, it's just food. There are no special seats in Heaven for people who swore off bagels forever or moved to Vermont and converted their family and pets to a raw food diet until the day they died. That works for some people, not everyone. And you are not some people, you are you. Everything in moderation--even moderation!
Monday, February 1, 2010
Refined Carbs: A Two-Faced Frenemy. The Truth About Low-Fat Foods and Refined Flour Products
We hear about the CARB MONSTER all the time: low-carb, no-carb, good carb, bad carb, anything but carbs!!!
What Americans need is not to cut carbs completely (they are absolutely necessary for bodily function and energy) but to eat a NO-SIMPLE-CARB diet. Indeed, refined carbohydrates are at the very crux of the obesity epidemic in America.
FYI: Results from the 2005-2006 National Health and Nutrition Examination Survey (NHANES) indicate that an estimated 32.7 percent of U.S. adults 20 years and older are overweight, 34.3 percent are obese. If that isn't enough to show you what's at stake: 1 in 7 pre-school-aged children in low-income neighborhoods is obese. (Read more here: http://www.cdc.gov/obesity/childhood/index.html)
What are refined carbs?
Refined carbohydrates include, but are not limited to the following:
pretzels, cookies, cakes, muffins, bagels, Goldfish, most crackers, potato chips, Doritos, baked chips, cereals like Cheerios, corn flakes, Total, Raisin Bran, Special K, even many Whole Foods brand cereals, and all the pre-sweetened ones like Lucky Charms and Fruity Pebbles that are marketed to children, granola bars like Nutri-Grain, Special K, Nature Valley, white rice, all breads that have "refined white flour" or even "refined wheat flour" as the first ingredient, white pasta or pasta that uses semolina flour (even whole wheat semolina--your body treats it the same as white semolina).
What happens in your body when you eat them?
Let's take a bagel breakfast at 8AM in the morning for example (even without cream cheese...let's say with just a little jelly even). After you chew and swallow each bite, the food goes down into the small ad large intestine, where it digests. Because the flour in a bagel is so refined, (all the fiber has been taken from the grain,) your body breaks down the glucose molecules for energy faster than James Bond in an Aston Martin. This causes our body's blood sugar, our glucose levels to spike just as fast. Because the glucose rush is so rapid, the body considers itself to be in a state of emergency. Seretonin levels soar too high too quickly and the hormone insulin is brought in like a firefighter to put out the fire, or bring the glucose level back to homeostasis (which your body is always working, night and day, to achieve biologically). After the insulin brings your glucose down, your body experiences a crash. The crash manifests in the following way: sudden hunger, headache, irritability...usually at 10 AM...and then at 4 PM..."the frappaccino hour" especially, if you have again eaten any of these refined carbs at lunch, or a salad and a diet coke and pretzels for example...
Why are refined carbs a two-faced frenemy?
Here's where the double whammy comes in. Since our American society has grown up on a refined carb diet, eating bagels, crackers, cakes, pretzels, etc. since childhood, what happens is the body gets too accustomed to its job of producing insulin to bring sky-rocket levels of glucose down that it becomes hypoglycemic, or worse, is vulnerable to developing Type 2 diabetes. The body looks to more refined carbs to keep up the energy because it knows it serves a purpose, but it only creates more of the same problem...overfilled sugar cells...which, when full, the extra glucose, gets stored as fat. So, all these low-fat foods we have been told to eat actually can contribute to weight gain if eaten repeatedly, without other healthy foods in the diet like fruit, veggies, whole grains, and plant protein.
Why exercise alone can not burn off these refined carb calories in many cases:
After repeated sugar crashing, the body has no choice but to adapt to the sugar rollercoaster. But, because the body is so busy producing insulin all the time, it stops being able to produce glucagon, which is the hormone that takes fat out of storage to be burned. So, not only are people gaining weight, but they are losing the ability to burn fat even when they try to exercise and lose weight.
The take home message:
I challenge you to take a good look at the carbs you eat on a daily basis and see if you can't come up with healthy replacements for these supposed "diet foods."
Tomorrow, I will elaborate on the alternative to a simple carb diet. Remember in high school that true-blue friend you ditched for the popular kids' party that sucked anyway??? Welcome back to complex carbs everyone!
What Americans need is not to cut carbs completely (they are absolutely necessary for bodily function and energy) but to eat a NO-SIMPLE-CARB diet. Indeed, refined carbohydrates are at the very crux of the obesity epidemic in America.
FYI: Results from the 2005-2006 National Health and Nutrition Examination Survey (NHANES) indicate that an estimated 32.7 percent of U.S. adults 20 years and older are overweight, 34.3 percent are obese. If that isn't enough to show you what's at stake: 1 in 7 pre-school-aged children in low-income neighborhoods is obese. (Read more here: http://www.cdc.gov/obesity/childhood/index.html)
What are refined carbs?
Refined carbohydrates include, but are not limited to the following:
pretzels, cookies, cakes, muffins, bagels, Goldfish, most crackers, potato chips, Doritos, baked chips, cereals like Cheerios, corn flakes, Total, Raisin Bran, Special K, even many Whole Foods brand cereals, and all the pre-sweetened ones like Lucky Charms and Fruity Pebbles that are marketed to children, granola bars like Nutri-Grain, Special K, Nature Valley, white rice, all breads that have "refined white flour" or even "refined wheat flour" as the first ingredient, white pasta or pasta that uses semolina flour (even whole wheat semolina--your body treats it the same as white semolina).
What happens in your body when you eat them?
Let's take a bagel breakfast at 8AM in the morning for example (even without cream cheese...let's say with just a little jelly even). After you chew and swallow each bite, the food goes down into the small ad large intestine, where it digests. Because the flour in a bagel is so refined, (all the fiber has been taken from the grain,) your body breaks down the glucose molecules for energy faster than James Bond in an Aston Martin. This causes our body's blood sugar, our glucose levels to spike just as fast. Because the glucose rush is so rapid, the body considers itself to be in a state of emergency. Seretonin levels soar too high too quickly and the hormone insulin is brought in like a firefighter to put out the fire, or bring the glucose level back to homeostasis (which your body is always working, night and day, to achieve biologically). After the insulin brings your glucose down, your body experiences a crash. The crash manifests in the following way: sudden hunger, headache, irritability...usually at 10 AM...and then at 4 PM..."the frappaccino hour" especially, if you have again eaten any of these refined carbs at lunch, or a salad and a diet coke and pretzels for example...
Why are refined carbs a two-faced frenemy?
Here's where the double whammy comes in. Since our American society has grown up on a refined carb diet, eating bagels, crackers, cakes, pretzels, etc. since childhood, what happens is the body gets too accustomed to its job of producing insulin to bring sky-rocket levels of glucose down that it becomes hypoglycemic, or worse, is vulnerable to developing Type 2 diabetes. The body looks to more refined carbs to keep up the energy because it knows it serves a purpose, but it only creates more of the same problem...overfilled sugar cells...which, when full, the extra glucose, gets stored as fat. So, all these low-fat foods we have been told to eat actually can contribute to weight gain if eaten repeatedly, without other healthy foods in the diet like fruit, veggies, whole grains, and plant protein.
Why exercise alone can not burn off these refined carb calories in many cases:
After repeated sugar crashing, the body has no choice but to adapt to the sugar rollercoaster. But, because the body is so busy producing insulin all the time, it stops being able to produce glucagon, which is the hormone that takes fat out of storage to be burned. So, not only are people gaining weight, but they are losing the ability to burn fat even when they try to exercise and lose weight.
The take home message:
I challenge you to take a good look at the carbs you eat on a daily basis and see if you can't come up with healthy replacements for these supposed "diet foods."
Tomorrow, I will elaborate on the alternative to a simple carb diet. Remember in high school that true-blue friend you ditched for the popular kids' party that sucked anyway??? Welcome back to complex carbs everyone!
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