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Do Vitamins and Supplements Really Work?

By: Monday, July 23, 2012 Diet and Foods, Holistic Health, Lifestyle , , , , Permalink 0

I get asked all the time if vitamins are actually all they’re hyped up to be. Do they really work? Are they worth the money? Which vitamins are really necessary?

There have been a lot of recent studies claiming that taking vitamins has little to no effect on one’s health, but the fact is that not all vitamins are created equally. Research has shown over and over again that potent, high quality formulations of certain vitamins, minerals, herbs, and antioxidants play a huge role in maintaining optimum health and longevity, disease prevention, and treating various ailments.

That said, it’s important to note that vitamins and supplements are not a miracle, cure-all panacea that allow you to neglect healthy diet and exercise. Supplements are really designed to fill in the gaps left in our diets. The most potent and effective means of delivering nutrients into your system are through whole foods. Very few, if any, supplements will ever offer the same benefits as eating a variety of brightly colored vegetables and fruit, and whole grains. But unfortunately, some vitamins are nearly impossible to get enough of, even if you have a super healthy diet. Vitamin D, for example, is a vitamin nearly everyone in the northern parts of the world is deficient in. It is simply impossible to get enough vitamin D3 from sunshine when you live anywhere that has a winter. To derive enough of this vital nutrient from the sun, you would need 15 minutes of direct sunlight (sans sunblock) on large swaths of your skin every single day. Even in warmer climates, that just isn’t possible for a lot of people. Other nutrients aren’t possible to derive from specific diets. Vegetarians do not get sufficient amounts of vitamins B6 and B12, so supplementing with a high quality B Complex is vital. Omega-3′s are another nutrient that are very difficult to safely derive enough of in a standard Western diet, and it’s health benefits are so numerous that supplementation is definitely recommended for many people. There are also many herbs that just aren’t available (or palatable) for consumption as food — therefore taking them in supplement form is the most efficient and convenient means of delivering their amazing and varied benefits to your body.

Are supplements worth the money? It’s safe to say you’re probably wasting your money if you’re using vitamins as your only consistent sources of healthy nutrients while maintaining a sub-par, Standard American Diet. Anyone that tells you that you can keep eating cheeseburgers and ice cream and still be slim and healthy by taking some special amazing supplement is taking you for a ride! But if you’re using supplements to fill in the gaps in a healthy diet, you’re doing your body a huge favor.

What supplements should I be taking? Everybody has different supplementation needs, depending on gender, age, health concerns and goals. That said, there are definitely a few supplements that everyone can benefit from. See my Basic Supplement Guide for a list of universally recommended supplements for optimum health. For more specific recommendations, always consult a holistic healthcare practitioner. There are specific combinations of supplements that can help with everything from painful or irregular periods, weight loss and headaches or pain, to cancer prevention, all kinds of gastrointestinal issues like constipation or irritable bowel syndrome, heart health, cholesterol, and thyroid imbalance. Pretty much any health concern can be addressed and improved with the proper supplementation, in addition to… you guessed it!… healthy diet and exercise.

Are all vitamins safe? It is absolutely vital to ensure that the vitamins you are taking are high quality and in the right dosages for your body. Certain supplements, taken in improper dosage, have actually found to be detrimental to health and have been linked to higher risk of mortality and disease. Always research your vitamin brands to make sure they are using pure formulations derived from healthy sources. Brands I trust are NOW, Rainbow Light, Biotics, New Chapter, Vitanica, and Solgar. Check out the Organic Beauty Store for some fabulous supplements used by myself and my clients.

Supplements really do work, and, in combination with the correct diet and exercise for your body, can mean a stronger, more youthful, and healthier you!

—-

Natasha Uspensky, CHHC, AADP

Contact me to schedule a free initial consult to discuss your health goals and find the right diet and supplementation for you. Or come visit me at NU Health & Wellness for more info!

Basic Supplement Guide

By: Monday, July 23, 2012 Diet and Foods, Nutrition , , , , Permalink 0
By: Natasha Uspensky, CHHC

Basic Supplement Guide | The Organic Beauty BlogFollowing up on my article, Do Vitamins Really Work?, I thought would share some of my most highly recommended supplements. Bear in mind that it is always best to consult with a holistic healthcare practitioner to determine the exact combination and dosage of supplements for your body and health concerns.

The Basic 5 Supplements for Everyone:

1.  WHOLE FOODS MULTIVITAMIN: A good, high quality food-based multivitamin is a must for everyone, regardless of how healthy your diet is. Plain and simply, it just fills in the gaps in your diet and ensures you are getting at least the minimum daily requirements of various nutrients (though the minimums are just that… there is no substitute for getting all your potent vitamins, minerals and nutrients through a healthy diet!). Recommended: My favorite multis are Vitamin Code by Garden of Life.  I take their Women’s Multi, and recommend their Men’s Multi and Prenatal to clients. Their multis are all whole food formulations, available in a more thorough 3-pills a day, which is necessary to make sure you’re getting enough goodness!

2.  FISH OIL: More and more research is showing that Omega-3 Fatty Acids are absolutely vital for overall health, weight management, prevention of heart disease, managing stress, and decreasing inflammation (among many other benefits), and unless you’re eating sardines, anchovies, and wild salmon several times a week, you’re just not getting enough. Recommended Daily Dose: The ratio of EPA to DHA that is best for you is dependent on your specific health goals, but regardless, a minimum of 1 gram of fish oil (though 2 grams is better) is recommended for everyone. My favorites are NOW Foods Super EPA and NOW Foods Ultra Omega-3.

3.  VITAMIN D3: This nutrient is one that we are all deficient in, as it is simply impossible to synthesize sufficient vitamin D anywhere but in the warmest and sunniest of climates. Getting enough vitamin D3 is imperative for preventing over 100 different diseases, including cancer, heart disease, diabetes, and autoimmune diseases. It has also been linked to preventing depression, improving mood and stress response, and achieving ideal weight. Recommended Daily Dose: a minimum of 2,000 I.U., or more, depending on specific health concerns. I recommend Biotics Bio-D-Mulsion Forte, which has liquid formulation that guarantees the most efficient delivery into the bloodstream, and has 2,000 in just one drop under the tongue!

4.  PROBIOTICS: Daily probiotic supplements can help keep our digestive and immune systems functioning at their best, aid in absorption of other nutrients, and even help with weight loss and mood stabilization (again, in combination with a healthy diet!). Shoot for a high number of live cultures like acidophilus and bifidus. Recommended: I like NOW Probiotic 10-25 Billion, and find that it works best for most of my clients.

5.  VITAMIN C: Especially for those of us living in urban environments, or those who work in hospitals or with kids (or just have kids), getting enough vitamin C is the first line of defense against colds and infections, and also helps your body fight anything else it’s dealing with. Getting enough vitamin C is also vital for preventing heart disease, cancer, high blood pressure, maintaining adrenal health, which can help with fatigue and stress. Recommended Daily Dose: 500 mg 3-4 times a day, depending on your specific health concerns.

5 Great Supplements for Women

1.  VITEX: Vitex, or chaste tree berry, is an incredible supplement for balancing hormones, regulating the menstrual cycle and easing symptoms like heavy flow and PMS. It is also a great supplement for fertility.

2.  EVENING PRIMROSE OIL: Another great supplement for PMS symptoms, particularly cramps, breast tenderness, and breakouts.

3.  CALCIUM/MAGNESIUM/ZINC: This combination is a vital supplement for women, to promote bone health, controlling blood sugar, heart health, and stress management. Make sure to take them together to avoid side effects and maximize results

4.  DIM: DIM, di-indole-methane, is a cruciferous vegetable complex that significantly lowers risk of breast cancer (and other cancers as well), and can help detoxify the system after years of taking oral contraception (which increases risk of cervical cancer, infertility, and severe hormonal imbalance).

5.  CRANBERRY EXTRACT: This is a wonderful supplement to promote urinary tract health, kill harmful germs in your system, and prevent cancer.

It’s important to reiterate that taking supplements is no substitute for healthy diet. Eating a diet made up primarily of brightly colored vegetables, fruit, whole grains, beans and legumes, healthy fats, and limited animal protein (mostly cold-water fish and eggs) is the BEST way to get all the energizing, life-extending, and disease-fighting nutrients you need.

 

Cancer, Nutrition and Coping after Chemo

By: Thursday, July 19, 2012 Diet and Foods, Exercise , , , , Permalink 0

Guest post by Jillian McKee, Complementary Medicine Advocate.
Bringing a wealth of personal and professional experience to the organization, Jillian McKee has worked as the Complementary Medicine Advocate at the Mesothelioma Cancer Alliance since June of 2009. Jillian spends most her time on outreach efforts and spreading information about the integration of complementary and alternative medicine when used in conjunction with traditional cancer treatment.

Cancer, Nutrition and Coping after Chemo | The Organic Beauty BlogCancer treatments often alter our ability to meet some necessary nutritional needs. Take chemotherapy treatment — a necessary evil that wrecks havoc on the body. Chemotherapy causes a decrease in our red blood cells, which leads to anemia, the path to vitamin deficiencies, which weakens our immune system little by little. One of the ways to combat these problems is by eating well and maintaining a good weight, both during and after chemotherapy treatments.

Eating enough calories can help the body recover quicker and heal during and after chemotherapy treatments. Once weight loss begins, muscle loss, strength and energy will follow. Research studies have proven that Omega-3 supplements can help. Omega3 fatty acids tend tohelp cancer patients maintain muscle mass and stabilize weight. The Journal reported that 16 patients, taking a daily supplement of 2.2 grams of fish oil, for 10 weeks were able to maintain their weight, while 24 patients, did not take the daily fish oil supplement, and continued to lose weight. Those patients with the largest amounts of fish oil in their blood had gained muscle mass. Scientists theorize that fish oil may interfere with cancer, thereby providing a way to beat undernourishment in patients.Cancer, Nutrition and Coping after Chemo | The Organic Beauty Blog

Ways to improve your appetite:

  • Start meals with solid foods first. This will help you avoid filling up on liquids. Solid foods fill the stomach up and liquids leave the stomach quickly. Unless you are on a liquid-only diet, avoid soups unless they are thick and filled with vegetables.
  • Break up meals into six or more sittings per day. One of the side effects of cancer treatments is diminished appetite. Loss of appetite also depends on the type of cancer and the type of treatment. In general, it is often difficult to eat a full meal. Eat light meals, and don’t worry so much if you do not feel like eating. Staying hydrated is more important. Drinking water, broth, non-acidic fruit juices and vegetable juices works best.
  • Start an exercise plan. Of course, get approval from your physician first. Physical activity can boost your appetite and help to maintain muscle mass. Exercise will also promote more bowel movements, which flushes toxins from the system.
  • Take your time and chew slowly. After the meal, do not rush to lie down; remain upright to help avoid nausea and heartburn.

Coping with treatment side effects is no easy task. Exercise and improving the appetite can help patients cope with effects such as the coughing and excess fluid. Certain foods can be especially helpful in battling certain cancers, such as broth and vegetable juices serving as natural cough suppressants for mesothelioma cancer patients.

No one can predict exactly how each patient is going to feel. Cancer is complex and everyone experiences this disease differently. The best advice is to always be proactive and anticipate ways to deal with your nutritional needs.


You can read more from Jillian on her blog: http://www.mesothelioma.com/blog/authors/jillian/


How To Rid Your Home of Toxic Chemicals, For Good!

By: Wednesday, July 18, 2012 Healthy Home, Holistic Health , , , , Permalink 0
Guest post by Dustin Laurence.  Dustin enjoys maintaining a healthy and environmentally low-impact lifestyle; he is a contributing author at www.flowerdelivery.net. 
How To Rid Your Home of Toxic Chemicals, For Good! | The Organic Beauty BlogYour home is a safe haven that provides you and your family with a comfortable place to live. While you may think you are doing all you can to keep your home safe and clean, sometimes there are toxic chemicals in your house that you may not even know about. Toxic chemicals are nasty and can cause health conditions such as asthma and a variety of other illnesses, so you want to make sure your home doesn’t contain many of these harmful substances. If you are looking for ways to get rid of toxic chemicals in your home for good so to ensure the good health of your family, here are some ways you can do this.

1. Eliminate Toxic Cleaners. Although they may get rid of the grime around your house, many household cleaners contain harmful chemicals. If you want to eliminate toxic chemicals around your home, start by getting rid of these harsh cleaners. Instead, opt for all natural type household cleaners, or do a little research and make them yourself.

2. Stop Drinking Bottled Water. While you may think drinking bottled water is better for your health, the truth is it’s not. Plastic or aluminum bottles contain harmful substances that are bad for your health. If you want a safe alternative, try drinking out of a reusable, stainless steel water bottle.

3. Buy Organic. Non-organic fruits and vegetables may contain harmful pesticides. If you want to be certain that the fruits and vegetables you feed your family are truly  healthy, try buying organic.

4. Get The Lead Out. If your home was built before 1978, chances are, it was painted with lead paint. If you want to eliminate this harmful chemical from your home, repaint your house. When you repaint, be sure to do it in a safe way that will not stir up harmful lead dust particles.

5. Change Your Bulbs. If you are currently using compact fluorescent light bulbs in your home, change them to a safer type of light bulb. Compact fluorescent light bulbs contain mercury and they can be very dangerous to the health of your family.

6. Eliminate Excess Products. Do you use hairspray, body spray and a variety of other personal care items? Well, if you do, you could be creating a hazard in your home. Try to cut down on the excessive use of personal care items and stick to only the ones you need. Many of these products contain harsh chemicals that can be dangerous when combined.

7. Change Your Shower Curtain. If you use a vinyl shower curtain in your bathroom, get rid of it! Vinyl shower curtains contain harmful toxins that can be bad for the health of your family. Replace vinyl shower curtains with a shower curtain made of a less toxic material.

While we all like to think that our homes are safe places that are free from toxic chemicals, this is not always the case. From household cleaners to vinyl shower curtains, there are a variety of common household items that can contain potentially dangerous toxic chemicals. If you want your home to be free from toxic chemicals, try following the above listed ways to help rid your home of these harmful substances.

The Key to Sustained Weight Loss

By: Thursday, July 12, 2012 Diet and Foods, Healthy Eating, Holistic Health , , , , Permalink 0
Sustainable Weight Loss
I’m sure by now you’ve read about the French diet paradox (those slim, beautiful women who somehow are able to eat pastries, butter, fat, and wine without consequence), or have witnessed for yourself that enviable friend who all the foods you wish you could eat, guilt-free, for brunch or lunch, and still manages to maintain her skinny physique.  What is the secret??  Something so easy, and so engrained in our DNA that you won’t believe how naturally you’ll be able to reach and maintain your body’s healthiest weight without uttering the word “diet” ever again.
 
From our hunter-gatherer ancestors to the eating cultures of East Asia, much of Europe, and even the Pacific Islands, most of the day’s calories were eaten in the earlier part of the day, with dinner being a much lighter, more supplementary meal.  Though this has always been a natural way for our bodies to consume calories, this runs very much in contradiction to the American way of eating, as well as the fad diets so many people fall prey to.  Our metabolisms are not designed for small meals every two or three hours, and they certainlyaren’t designed to take in the bulk of the day’s calories at dinner (traditionally Americans’ biggest meal).  Our bodies do best with three meals a day, with breakfast and lunch being the time to bring out the big guns.  Finally, there is some scientific proof (for those skeptical of empirical evidence): A new study from the University of Alabama at Birmingham suggests that we’re built to consume high-fat meals in the early part of the day and low-fat meals in the latter.
 
Think about it this way… You wake up (still exhausted), have a cup of coffee and maybe a bagel for breakfast at 7am, are starving by 10am, reach for a granola bar, or some sweets around the office, make it to your light lunch of salad or a sandwich, totally crash by 4pm, needing more snacks, sweets, or coffee to get through the rest of the day, and then come home, tired and hungry, for a huge, calorie-ridden meal at 8pm.  Your body doesn’t have the chance to burn off that big meal before bedtime, so you go to sleep with everything still sitting in your belly, and wake up exhausted, in need of that coffee that starts the whole thing up again.  Sound familiar? 
 
Now try this on for size… You wake up well-rested, have a delicious breakfast of eggs, avocado, whole grain toast and some fruit, have tons of energy all morning without even thinking about snacking, have a big, leisurely lunch of salmon, quinoa, salad, maybe even some sumptuous dark chocolate for dessert, are full, energized and productive all through the rest of your day, sailing by that 4pm mark without even glancing at the birthday cake in the break room, come home, still not starving (since you had that awesome big lunch), have a nice light salad or some soup dinner, and go to bed where you enjoy deep, restful sleep.  Sounds a lot better, doesn’t it?
 
Eating larger meals with healthy fats in the first half of your day is not only more satisfying and energizing, it also prevents metabolic syndrome, obesity, type 2 diabetes and high blood pressure.  And think about those extra empty calories you’ll be able to avoid!  Those late afternoon snacks, lattes, trips to the vending machine, or dips into the cookie jar on the receptionists desk are all a function of low blood sugar.  Big, healthy breakfasts and lunches (with healthy fats, protein, whole grains, and veggies) eliminate the need for any snacking by keeping your blood sugar consistently balanced.  Meanwhile, light, low-fat dinners give your body very little to do in terms of digestion and fat-burning at night, which allows you to detoxify and rest your whole system while you sleep.  Waking up feeling light and refreshed eliminates the need for coffee and sugary breakfasts, which in turn allows you to make healthier food choices right from the start.
 
So if you make one change to your diet, make it this one!  You’ll be amazed at how much more simple and natural losing weight and being healthy is when you let your body do what’s designed to do!
 
Ready to make a change, but feel like you need some guidance?  Contact me to schedule a Skype consultation to get started!

How to Get Moving

By: Tuesday, May 22, 2012 Exercise, Holistic Health, Lifestyle , , , , Permalink 0

How to Get Moving | The Organic Beauty BlogWhen it comes to exercise there are 2 types of people. Those that stick with a routine and see results, and those that give up and never see real change. How do you become the former? With a plan!

Exercise does a lot more than promote weight loss. It can help prevent diabetes, osteoporosis, heart disease, depression as well as other diseases. It’s no wonder so many people want to exercise, but unfortunately lack of motivation and everyday demands of life get in the way. The first step is to make the decision to get fit, but if you don’t follow through you’ll keep ending up back at square one. Before starting a routine, make a commitment to yourself that you will stick with your routine for NO LESS than 3 months. Think of your new exercise routine as a new lover; you can’t judge it based on the first date!

The following are some helpful guidelines to help you succeed.

  • Be Honest. Honesty is always the best policy, but especially when it comes to exercise. Beginning a routine sucks, to be blunt. You’re pushing yourself out of your comfort zone of coming home from work and sitting on the couch with a bag of Doritos. Accept that it’s not going to be easy to get into the habit, but it DOES become second nature once you get past this. Your body wants and needs to work, so it comes down to mind over matter. By accepting the fact that it will not be easy, you’re allowing yourself to deal with the problem before it arises-making your chances of sticking through greater.
  • Be Realistic. If you’re 30 pounds overweight, a realistic goal is not to “look like Heidi Klum by summer.” Even if you give 110% everyday, your body can only handle so much change at once. The more dedicated you are, the quicker you will drop weight and tone up, but you have to be realistic about what your body is capable of. Otherwise, not meeting these goals will make you feel defeated. Examples of ideal goals include to “Drop 8 pounds this month” or to “Go to the gym no less than 4 times a week.”
  • Be Smart. You do not need to run for an hour to lose weight. High intensity interval training is all about giving it all you got for a half hour-45 minutes. The best way to do this is to go all out for 30 – 45 seconds, depending on your exercise level, and then going moderate for 60-90 seconds. When you go all out, on a scale of 1-10, you should be doing a 10, moderate should be about a 6.  Do this at least twice a week, and then spend 2 other days incorporating strength training and moderate cardio. Buying a DVD or going to classes are the best way to stay motivated during exercise. They do the work for you-all you have to do is show up!
  • Show Up. The last tip to keep in mind is just to show up everyday. Sometimes you’re going to have a bad day, when you only give 50%; but at least you showed up. This makes the difference between a winner and a quitter. Tomorrow’s always another day to get it right.
Below is a sample strength training circuit. You can google the moves if you need a visual. This workout is great for your strength training routine because you work different muscles at once which means more calorie burning and toning. Do 8-12 reps of each move with no rest in between. After you complete all moves, rest for 1 minute then repeat two times, so that you’ve done 3 circuits. Use 5-8 pound dumbbells.
Sample Workout Routine For Beginner
 

1. Goblet Squat: 

Stand with your feet hip-width apart and hold a dumbbell vertically in front of your chest, your elbows should be facing the floor. Push your hips back and bend into a squat, allowing your elbows to come on the inside of your knees. Push yourself back up. That’s one rep. Repeat 8x.
Tip: MAKE SURE YOUR WEIGHT IS ON THE BACK OF YOUR HEEL AND YOUR KNEES DON’T COME IN FRONT OF YOUR TOES. Push back as if you’re sitting on a dirty toilet, with your tush pushing back.
 
2. Squat Shoulder Press: 
Stand with feet hip-width apart again and come down into a squat with your arms at your sides. Push yourself up and at the same time press your right arm straight up so that the weight is directly over your shoulders. Go back down into a squat and repeat 8x. Switch to the left arm.

3. Dumbell Deadlift: 
Hold your weight in front of your thighs, feet hip-width apart, knees SLIGHTLY bent. Bend your hips to lower your torso keeping the weights close to the body. Return to standing, keep the weights close, picture that you’re shaving your legs with the dumbbell.
 
4. Reverse lunge and Bicep Curl:
Stand straight up with weights in hands. Step back with your right foot, keeping the weight in the left heel. Make sure again, that the knee does not pass the toe. Let yourself sink down, while pressing your arms up into a bicep curl. Come up and release the bicep curl. Lower yourself back down, curl your arms up. Repeat 8x, then switch sides.
 
5. Low Plank:

Beginners can start this move by coming onto their elbows and toes and holding the move for 10 seconds, releasing for 10 seconds, then coming back up for 10 seconds. Make sure your body is in a parallel position, with your butt DOWN not up in the air. You should feel your body shaking, since you are forcing your abs to work. Hold for 30 seconds (or in the 10 second increments) and repeat 3x.

———
Cindy Moustafa, B.S., AFAA

What’s All The Buzz About Gluten?

By: Wednesday, May 16, 2012 Diet and Foods, Healthy Eating, Holistic Health , , , , Permalink 0

By: Cindy Moustafa

Cindy Moustafa, B.S., A.F.A.A is finishing her Master’s degree in Nutrition. After working in marketing, she decided to pursue her passion for nutrition. Cindy has experience helping others to lose weight and get healthy, including children. She helped build an after-school weight loss program for children and also taught the classes. Cindy uses her knowledge and passion to drive others. For nutrition consultations or additional questions, please contact her at CinnM@hotmail.com.

Recently, while in JFK airport, I noticed that there was an entire section in the food terminal dedicated to gluten-free products. I was both surprised and excited, being that I have just started eating a gluten-free diet. Some of the food choices were great and included Kind bars and hummus. Other foods were just junk food with the attractive “Gluten-Free” label on the front, giving the impression that a gluten-free cookie is somehow healthier than a regular cookie. Gluten has been getting a lot of buzz lately, and the public seems to be overwhelmed with misleading facts about the protein. Read on to get the real facts about gluten and if you should really be on a gluten-free diet.


What the heck is Gluten? People will buy a product stamped “Gluten-Free” without having an idea as to what gluten even is. But they know they heard it on the Dr. Oz show and someone, somewhere said to stay away from it. Gluten is simply the protein found in wheat, barley and rye. Oats are debated by some to contain gluten as well. So foods such as breads and pasta that are made with wheat flour (white, whole-wheat or multigrain) contain gluten. Also, many companies use gluten in their processed foods to help bind the ingredients together, so less obvious products such as Ketchup or tomato sauce may contain gluten as well.

Still a Cookie!

Why is Gluten bad for you? This is a controversial question because going gluten-free isn’t right for everyone. Many people today experience gluten sensitivities, which is akin to lactose intolerance. It’s believed by experts that this sensitivity has arisen from the overexposure to gluten from processed foods and a heavy carbohydrate dependency. In cases of intolerance, the body cannot digest gluten completely, so the person eating it can suffer from bloating, diarrhea, constipation, cramping and an array of symptoms (over 250 listed). Many people are misdiagnosed with IBS, when the real culprit is a food sensitivity. This is not to be confused Celiac Disease,an autoimmune disorder, in which the body attacks gluten and damages the intestine lining. As a result these individuals suffer from malnutrition and can experience life-threatening consequences if they eat something slightly contaminated with gluten. Gluten-free diets are also being associated with thyroid disease, autism and other disorders. It’s believed that those suffering from these ailments should avoid gluten because their body attacks it and makes their condition worse, so if you fall under this category it’s worth trying to go gluten-free. A last point, is that gluten-free foods are typically whole, natural foods so anyone can benefit from going gluten-free a few times a week.

How do I know if I have a sensitivity to Gluten? You can see a holistic health professional, as they are more experienced and exposed to food sensitivities, to get an allergy test through blood or stool samples. An alternative (and cheaper) way to test is to COMPLETELY take gluten out of your diet for 2 weeks. Then, slowly add the food into your diet and listen to your body! If you feel symptoms after having a pasta then gluten is most likely the culprit. Try a piece of bread the next day, if you get the same results then you’ve found the problem. Be warned that this takes discipline, but is completely worth it to relieve you of all your digestive problems. I went gluten-free after being diagnosed with hypothyroidism, and while it was challenging, I did feel better. I also noticed that my stomach wasn’t upside down after breakfast, where I always has whole-wheat toast. I had grown so custom to feeling like crap that I didn’t even realize something was wrong until it felt right.



I’m Gluten-free…now what? The best way to tackle a gluten-free diet is to follow the advice give by nutritionists. Make all your foods whole, natural foods and avoid processed junk. A gluten-free cookie, as mentioned earlier, is still a cookie. Just keep a clean diet and you’ll find that being gluten-free isn’t as difficult as it seems. It gives you a chance to be creative in the kitchen! Below is a list of foods to focus on when going gluten-free:


Healthy Gluten-Free Foods

  • Sweet Potatoes (any potato is GF)
  • Brown Rice
  • Gluten-Free Pastas and Breads
  • Quinoa
  • Farro
  • Buckwheat
  • Vegetables for adequate fiber and vitamins
  • Fruits
  • Protein powders
  • Legumes/Beans including hummus
  • Amaranth flour
  • Arrowroot starch
  • Coconut flour
  • Corn (anything corn-based)
  • Sorghum flour
  • Soy flour
  • Tapioca starch
  • Teff flour
  • Xantham gum (serves as a binder in absence of gluten)


With the growing awareness of gluten sensitivities, there are many options today that there weren’t a few years ago. Breads and pastas taste just like the original. Try different brands to see what you like, or of course, bake it yourself!

Cindy Moustafa

Personal Trainer & Nutritionist

Let’s Talk About Poop, Baby

By: Wednesday, March 14, 2012 Diet and Foods, Healthy Eating, Holistic Health, Lifestyle, Nutrition , , , , Permalink 0

Let's Talk About Poop, Baby | The Organic Beauty BlogAre you blushing already?  But secretly fascinated?  Good.  Poop is a topic that doesn’t get nearly enough attention in the world of health, which is really a shame, because our poops can tell us a lot about our bodies and our overall health.  So, for a hot second, let’s grow up and talk about POOP (baby).

A healthy body eliminates waste on a regular schedule, several times a day.  Ideally, we should poop within 15 minutes of waking up every morning, with at least two more bowel movements throughout the day.  If you’re not pooping 2-3 times a day, every day, something is wrong!

Why are healthy poops so important?

If you’re thinking “I’ve always pooped like a bunny, and I’m just fine!” think again.  Healthy elimination is vital to our health for a variety of reasons.  Not only is it the best way to eliminate toxins from our body, but it also promotes healthy weight, healthy skin, and emotional balance!  Improper elimination can be responsible for symptoms ranging from depression and moodiness, to breakouts, headaches, bloating, gas and stomach pain.

There are several factors that contribute to healthy elimination, intestinal health and regularity.  The most important of these are:

  • DIET
  • HYDRATION
  • EXERCISE
Let's Talk About Poop, Baby | The Organic Beauty BlogA diet rich in whole grains, fresh vegetables (particularly the dark green, leafy kind), and plenty of water is the basis for good digestive health.  If you are not pooping 2-3 times a day, every day, the first step is to address your diet.  Increase consumption of healthy, fibrous foods and you’ll see a marked improvement in the frequency of your poops!  Constipation and irregularity can also be a sign of chronic dehydration.  If you’re not drinking 6-8 tall glasses of water every day, the effects will definitely show up in the poop department.  Lastly, you need to get moving to get moving.  If you are not getting regular exercise (at least 3 times a week), this can definitely serve to bind you up, especially in combination with poor diet and not enough water.
When you eat is also a factor in the frequency and quality of your poops.  If you are a “grazer” who never sits down to an actual meal, relying instead on small meals and snacks throughout the day, your body never builds up enough bulk to create good, healthy poops.
So what does a healthy poop look like?
 
You may not like it, but taking a look at what comes out of you is really important to gauging the health of your body and digestive system.  Healthy poops are:
  • Soft but well formed, like logs.
  • Easy to pass — there should be no discomfort.
  • Medium brown in color, with consistent color throughout
  • Anywhere from 4″-6″ inches in length, depending on how often you go.  You should eliminate about 12″ of poop a day.
  • Not terribly rancid smelling.  A healthy poop should smell earthy, not like spoiled food.
Some examples of unhealthy poops are:
  • Small, like rabbit pellets
  • Hard and/or painful to pass
  • Loose and unformed
  • Very light or very dark in color
  • Full of undigested food particles that you can see
  • Thin and skinny
  • Noxious smelling
  • Infrequent — even just one poop a day (unless it’s a massive 12-incher) is not enough to properly detoxify and remove waste from your body!
In addition to dehydration, poor diet, and not enough exercise, the unhealthy poops listed above can also be attributed to other issues.  Irritable Bowel Syndrome, Crohn’s, lactose intolerance, gluten sensitivity (or other food allergies), candida overgrowth, chronic stress and anxiety, or a variety of other concerns can also contribute to unhealthy poops.  But more often than not, fixing the big three factors above will have you on your way to healthy poops in just a few days!
So let’s review.  Barring any larger issues, the steps below will turn you into a pooping all-star!

10 Steps for Happy, Healthy Poops

  1. Eat a diet rich in whole grains (brown rice, quinoa, sprouted wheat {provided you don’t have a sensitivity}, buckwheat, spelt, etc. etc.)
  2. Eat lots and lots of green veggies, particularly kale, broccoli, cabbage, spinach, and chard.
  3. Drink lots of fresh, filtered water throughout the day.  Shoot for half your body weight in ounces.
  4. Do some sort of exercise at least 3 times a week— even just 20 minutes will have a great effect on your poops!
  5. Manage your stress.  If you’re an anxious pooper (you know who you are), take steps to stop and mellow out, so that your poor bowels don’t pay the price!  (Read:  Less Stress and More Energy Through Breath)
  6. Add a good probiotic to your supplement regiment.
  7. Increase consumption of fermented foods (kimchi, lacto-fermented pickles, kombucha), which promote healthy bacterial balance in the gut.
  8. Try to eat three satisfying meals a day, as opposed to constant grazing and snacking.  (For more info on this, read my article To Snack or Not to Snack: That is the question)
  9. Chew your food.  This will help kickstart the digestive process so your body doesn’t have to work so hard!
  10. Avoid refined and processed foods, super salty foods, and sweets, which can all damage intestinal flora and bind you up!
If you’ve tried all of the above and your poops are still not ideal, definitely see a holistic nutritionist to help you get to the bottom of it… (I’m killing myself trying to think of a great “bottom” pun here, but I’m stuck… Sorry guys!)

Love Keeps Us Happy and Healthy!

By: Tuesday, February 14, 2012 Holistic Health, Lifestyle , , , , Permalink 0

By: Nkechi Njaka, Msc

Who doesn’t love love? Especially, on Valentine’s Day? Even the most bitter of us, who loses sleep in anxious preparation of an anti-Valentine’s Day event, still at the heart of her heart loves love and knows with every fiber of her being that love and happiness are inextricably linked.

Well, I am here to tell you that there is neuroscienctific evidence for this positive correlation. And that joining the mainstream masses in an overly capitalized Hallmark Holiday could increase your mood, even if you love in a non-romantic way.

Scientists have long been working to show how and even prove that love gives us health benefits beyond the obvious advantageous security of always having a date for Valentine’s Day. Researchers are not yet able to determine that romance trumps close bestfriendships or an affectionate/adoring family when it comes to health and wellness. But researchers are finding that sex, partnership, intimacy and caring for another all seem build a case for making us stronger– with health benefits that range from improved healing and management over chronic illnesses (which means living longer!).

How can we practice this on a daily basis… or, specifically, today with our Valentine’s Day date?

Doctors at the University of North Carolina have found that hugging may result in dramatically lower blood pressure as a result of boosting blood levels of oxytocin, the relaxing ‘cuddly’ hormone that plays a key role in orgasms, labor and breastfeeding. Oxytocin is linked to attachment and is a factor in bonding and monogamous pairing. In their fascinating study, researchers asked couples to sit close to one another and talk for 10 minutes, then share a long hug; their findings were positive, albeit small, changes in both blood pressure and oxytocin.

However, the power of frequent daily hugging was intense! The women with the highest oxytocin levels had systolic blood pressure that was 10 mm/Hg lower than women with low oxytocin levels—an improvement similar to the effect of many leading blood pressure medications, says Kathleen Light, Ph.D., a professor of psychiatry at UNC and one of the study’s authors. It’s amazing that something as simple as hugging can do that! In a recent study published in the Biological Psychiatry, there was support that Oxytocin was also linked to lower secretion of cortisol (a stress hormone) and when administered, cortisol aided conflict resolution in couples compared to their placebo-given controls.

Dopamine (the ‘feel good chemical’) is the key chemical in the brain’s reward system, a network of cells that is associated with pleasure and addiction. Sean Mackey, MD, PhD, recently conducted a study at Stanford University Medical Center in California, where his hypothesis was that love affected the brain in the same way many addictive drugs do, by targeting this “feel good” chemical in the brain known as dopamine, which was demonstrated by an fMRI (brain scanning machines that allow us to see areas of the brain when certain thoughts or emotions occur). So that saying ‘love is a drug’ seriously has some scientific validity.

Love Keeps Us Happy and Healthy! 2| The Organic Beauty Blog

So is love just chemistry?

In a nutshell, yes. Dopamine brings people together and oxytocin keeps them attached, studies show. Obviously there are other factors that contribute to who we find to love (eg. compatibility, geography, socialization, timing, to name a few). But it is fun to know that our bodies were designed to make experiencing love fun and healthy!

And now for the part where I tested this theory and conducted a little bit of my own research…. Actually, these findings more or less explain an experience I recently had. I was on a first date with someone and we spent the evening sitting very close (talking and sharing with maybe a bit of hand holding) and when the night was over, we exchanged a great bear hug. My thinking about him (and for-no-other-good-reason giddiness) for the next 24 hours could be evidence of that release of oxytocin. The fluttery feelings I had that made me want to experience more intimacy with that person is part of a very natural process of growing attachment. It’s wonderful to know that they also have some direct effects on lowering (my already low) blood pressure!

There is evidence that love improves long-term health and wellness. I would say that even if celebrating Valentines Day is merely a reminded to value love, it is worth celebrating!

 

5 Ways to Stave Off Winter Colds, Boost Immunity and Energy!

By: Friday, January 20, 2012 Diet and Foods, Exercise, Holistic Health, Lifestyle, Nutrition , , , , Permalink 0
5 Ways to Stave Off Winter Colds, Boost Immunity and Energy! | The Organic Beauty BlogWinter really is the time to go a little extra distance in terms of self-care.  But committing to take these few simple, holistic steps will cut down on those sick days, help cure winter blues, and get you through these cold, dark days in one, happy, healthy piece!
  1. Sleep: This is where we should take a page from the books of our large furry mammal friends.  Our bodies use a lot of energy to keep us warm in the winter, and that, combined with more bugs floating around, and the lack of sunlight equals a need for a LOT more sleep.  Even if you’re a “I’m fine with 5 hours” kind of person, really opt for 8 hours of sleep a night MINIMUM during the cold months.  You’ll have more energy, higher immunity, and less tendency toward seasonal blues! Opt to sleep between the hours of 10pm and 7am, which is the most restful time in the body’s cycle, and also ensures the most exposure to those scant daylight hours.  I promise, the party life will still be there for you come spring!
  2. Bundle Up: Contrary to some misinformation floating around out there, you really can get sick from exposing yourself to the elements (and I don’t even mean the full monty kind of exposure).  Wearing clothes that aren’t sufficiently warm, leaving your throat, head, and nose exposed to cold winds all can affect both your body’s ability to retain it’s heat and your mucous membranes’ ability to keep out nasty bugs.
    • Aim for dressing warm enough so that when you’re standing outside, you’re pretty comfortable (i.e.: not shivering, hunched up against the cold, and cursing the gods of winter).  This means sweaters, scarves, hats and gloves.  Worried about looking like an abominable snow-person?  Opt for layers that go a long way, like thermal undergarments, tights or leggings under your jeans, and warm top layers that you can peel off once inside.
  3. Stay Lubricated: Once you’ve got your giggles out of the way, consider this: Dry, cracked skin on your hands, face, and in your nose is like leaving big gaping holes for germs to get in through.  In the winter months, it is even more important than usual to stay moisturized, inside and out.  This means using a humidifier a night (to keep your nasal passages, throat and skin moist), using a good quality moisturizer on your face and body every day (I like Desert Essence Organics Sweet Almond Moisturizer), and drinking lots of water and hot teas throughout the day.
    • Water hydrates and lubricates your system from the inside, and also flushes out toxins to keep you from getting sick.  Opt for warm or hot water instead of cold in the winter months… it is much easier on your system, warming and psychologically more comforting, and also very detoxifying for the lymphatic system!
    • Hot teas can have a similar effect, and many herbal teas like ginger, echinacea, slippery elm bark, and elderberry have wonderful immunity boosting effects!
    • I am also a fan of Emergen-C or Airborne during the winter months as well, especially if you find yourself in crowded areas like trains and airports, or if you’ve been in contact with a sick or sniffly person.
  4. Let Food Be Thy Medicine: Especially in the winter months, don’t underestimate the power of great diet.  Eating antioxidant and nutrient rich foods, healthy plant proteins, and lots of quality oils in the winter will go SUCH a long way toward keeping you healthy.  Stock up on garlic, dark leafy greens, all kinds of beans, and hearty root veggies for the winter, and try to eat home-cooked food as much as possible.  Not only is eating this way going to ensure the biggest nutrient-bang for your buck, but home-cooked meals are also substantially more nourishing, which has positive psychological effects as well.
    • Opt for hearty soups and stews (like this Thai Sweet Potato Soup), and increase your intake of healthy fats, like nuts, olive, coconut, and sesame oil, fatty low-mercury fish, and avocados .  These foods will nourish you from the inside out, give you much more energy to burn, warm your body, and heighten your immunity!
    • If you start to feel a little sniffle or tickle in the throat, chow down on some major immune-boosting foods, like this Yummy Cold-Busting Salad, jam packed with anti-inflammatory, anti-bacterial, and anti-microbial nutrients!
    • The one vital winter nutrient you just can’t get enough of from food is vitamin D, which is super important for immunity, mood, and energy.  Supplement with a high-potency sublingual vitamin D drop like Bio-D-Mulsion Forte to make sure you get enough, especially if you live in cold climates where you can’t get 15 minutes of direct exposure to sunlight every day.
  5. Keep Moving: It’s easy to let your typical workout routine fall by the way side when it’s 25 degrees outside, but it’s important to find ways to keep moving and fit some exercise into your routine every day.  This might mean finding a workout video (Netflix has some great ones!) to do at home, or finally getting your courage up to try bikram yoga if getting to the gym fills your with thoughts of shivering torment.  If you do get yourself to the gym, make sure to finish your workout with a steam in the sauna, which helps to raise your body temp, sweat out those toxins, and nourish you to the core.  Even if you only do 20 minutes a day, maintaining a regular exercise routine in the winter will boost your energy, increase serotonin levels, and help keep your immune system on top of its game!
    • For an extra mood and energy boost, pick a sunny weekend afternoon to bundle up and get outside for some skiing, a snowball fight, sledding, or just a brusque winter walk.  The sunlight will boost your mood, while the heat from moving around while layered up will help warm your body and burn off extra calories.