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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.

 

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!

Nutribullet — A Healthy Kitchen Must-Have!

By: Thursday, June 28, 2012 Diet and Foods, Healthy Cooking, Healthy Eating, Healthy Home, Nutrition, Product Reviews , , , , Permalink 0

By: Natasha Uspensky, CHHC

I was home with a terrible virus for over a week not too long ago, which led to a lot of regrettable television choices.  As I was making the rounds of afternoon infomercials, one in particular caught my eye, and honestly, revolutionized my kitchen!  David Wolfe, raw food guru (and one of my instructors at the Institute for Integrative Nutrition) was speaking on behalf of Nutribullet — which, at first glance, seemed like a souped up MagicBullet (a tool I knew I didn’t need).  I really respect David Wolfe’s take on food, and count him among my favorite nutrition experts, so I thought I would see what he had to say.

Mechanically, the Nutribullet isn’t that different from the MagicBullet.  It’s a compact single or double serving blender that can smooth, chop, blend, or liquify pretty much anything.  But that’s the key!  It has a super powerful 600 watt motor that literally liquified fruits, vegetables, nuts, and seeds into an incredibly potent, concoction that is neither juice nor smoothie, but some magical hybrid.  It’s basically a mini-Vitamix — which is pretty much my dream come true.  (Though the Vitamix is a phenomenal kitchen tool, its bulk and generally unfashionable design–not to mention its hefty price tag–have been keeping me from investing in one)

Though I am an enormous fan of juicing (and base a lot of my cleanses on it), the amount of wasted food and fiber has always been a big issue for me.  Plus, a juicer doesn’t allow me to add nuts and seeds, which are key to created a superfood, detoxifying health cocktail.

Smoothies have been my standby for a long time.  I love making delicious morning creations out of fruit, greens, nuts, and almond milk, but am always annoyed when my smoothie comes out mealy, overly thick, or not completely blended.  Especially when blending fibrous greens like kale or swiss chard, having those stringy pieces still in the smoothie really makes it less palatable even for me (who LIVES for greens!).  And I never hear the end of it from some of my pickier clients, for whom eating greens is already a huge challenge.  I end up adding cups and cups of liquid to my smoothies to get them even close to smooth enough, and still, I find whole, unmilled flax seeds and food particles at the bottom of my glass.  Not ideal.

So you can imagine how pumped I was when I opened my Nutribullet, and made a delicious, super-potent, completely liquified drink, chock full of tons of greens, fruit, nuts and seeds… in under a minute.  I knew mornings would never be the same!  The benefit of a super powerful motor combined with a specialized extractor blade is that it completely breaks down the food for you, pulverizing stems, seeds, and skins of foods to maximize the amount of nutrients you can derive from it and make the whole process that much easier on your digestive system.  We definitely don’t want to liquify all our meals — making our system break down fibers is a good thing! — but being able to efficiently deliver so much nutritious goodness into our bodies for one or two meals a day is amazing.

Everyday for the past two weeks, I have started each morning with a powerful, mega-nutrient drink that leaves me feeling full (but not weighed down after I do after a thick smoothie), energized, and just plain awesome.  Since the blades are so powerful, I can throw whole fruit and veggies into my Nutribullet without having to chop anything up, which saves me tons of time, and with the super fast motor, the perfect consistency takes just a few seconds to achieve.  My favorite part is coming up with new, delicious fruit and veggie combos to try… My new favorites are watermelon/cucumber/apple/lemon/flaxseed and pineapple/kiwi/spinach/sunflower seed.  The recommended proportion is 50% fruit and 50% greens, with a good solid handful of nuts or seeds to top it all off.  Though I’ve always rocked smoothies blended with almond milk, I use spring water with my Nutribullet, which gives the concoctions a consistency more like juice, and less like a heavy smoothie.  Check out my favorite Nutribullet smoothie recipes!

This little gadget will also make doing my seasonal detox/cleanse that much easier!  I’m going to recommend it to all my cleansing clients.  Bottom line… I’m in love!

Benefits of drinking just one full size concoction made up of organic fruit and veggies a day include:

  • Decreased risk of cancer and other diseases (provided you use organic fruit and veggies!)
  • Weight loss (replace breakfast and/or dinner with an amazing Nutriblast, and you’ll reach your target weight in no time!)
  • Increased energy
  • Better skin and hair
  • Increased longevity
  • Lower blood pressure and cholesterol
  • Relief from joint and muscle pain
  • Balanced blood sugar
  • Increased immunity
  • Relief from chronic inflammation
  • Improved mood and concentration

You can get your Nutribullet from nutribullet.com for about $120, or you can purchase it from BrandsMart for $99.98, complete with all the bells and whistles!

Check out our delicious and healthy Nutribullet Superfood Smoothie recipes, and please share your favorite recipes and amazing results below!

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

4 Breakfast Foods to Avoid

By: Sunday, May 13, 2012 Diet and Foods, Healthy Cooking, Healthy Eating , , , , Permalink 0

4 Breakfast Foods to Avoid | The Organic Beauty BlogWe’ve all heard over and over again that breakfast is the most important meal of the day.  While I’m not necessarily in agreement with that (Team Lunch!), I think we call agree that a healthy breakfast is pretty damn important.  Not only does it set the tone for your mood and energy levels for the rest of the day, but it also sets you up for ultimate fat metabolizing, regulated blood sugar, and a whole lot more.

But what you may not know is that all breakfasts are not created equal.  If you are regularly consuming any of the foods below for breakfast, you’d be better off skipping the meal entirely!  (Not that I’m advocating that).  Read on for the biggest culprits of belly fat, mid-morning crashes, headaches, and crankiness:


1.  Doughnuts, Muffins, Bagels and Croissants

4 Breakfast Foods to Avoid | The Organic Beauty BlogYes, I know that’s four foods, but they all fall pretty solidly in the same category of terrible, refined, and processed carbs that are typically loaded with sugars, trans-fats, and empty calories as well.  These are the biggest barriers to weight loss, and will typically cause a midday energy crash as well.  Not to mention leaving your blood sugar depleted by lunch time, which can lead to some not-so-great, hysterical food choices.  If you’re craving carbs for breakfast, opt for a piece of whole grain toast with almond butter, apple butter, or some natural (no added sugar) preserves.


2. Sugary Cereal and Granola

4 Breakfast Foods to Avoid | The Organic Beauty Blog99% of conventional supermarket cereals and granolas are also loaded with tons of added refined sugar, refined and processed carbs, and useless, chemical “supplements.”  As with all foods, read your ingredients!  There are plenty of healthier, whole grain cereals out there (check out Nature’s Path, Barbara’s and Ezekiel) that are sweetened with light amounts of organic cane sugar or honey, and feature super potent grains like flax, hemp seed, millet, amaranth and brown rice.  Better yet, go for a completely unsweetened cereal or oatmeal, and sweeten it yourself with a sprinkle of stevia or a drizzle of agave.  Add some nuts and berries for some added excitement and flavor!  And skim the milk in favor of some greek yogurt, soy milk or almond — all of which are much healthier and easier on your digestive tract!


3. Breakfast Sandwiches

4 Breakfast Foods to Avoid 3 | The Organic Beauty BlogThis “all-American” combination of eggs, fried bacon or sausage, processed cheese and refined breads add up to a fatty, greasy, high-calorie, high-sodium junk food binge. Not only will this only serve to pack on the pounds, but you’re also clogging your arteries, increasing risk of heart disease and cancer, and negatively impacting your skin.  If you just can’t live without the occasional breakfast sandwich, make your own at home, with a two egg omelet, tempeh bacon, and avocado or high quality cheese on a whole grain toasted english muffin.


4. Meal Replacement Shakes

4 Breakfast Foods to Avoid | The Organic Beauty BlogPopular brands like Ensure, Slim Fast, Atkins, or any other store-bought prepared shake is not a meal!  It’s not even a snack.  It’s a mess of processed garbage and chemicals that neither satisfies your hunger nor provides your body with any real nutrition.  And it certainly isn’t a healthy or effective way to permanently lose weight.  If you like shakes in the morning, make your own with hemp or rice protein powder, fresh or frozen berries, and some almond milk.  Delicious, nutritious, and real food!


BONUS!!!!
You know what else isn’t a breakfast?  A cup of coffee.  You heard me!  Starting your day off with a shot of false energy, adrenal imbalance, and a potential blast of sugar and unnecessary fat and dairy (depending on your particular coffee drinking style) is certainly not a healthy way to start your day.  If anything, this will lead to midday moodiness, depleted energy, and long term adrenal issues.  If you like your morning coffee, have it every other day (to avoid dependency), with some stevia and soy or almond milk.  And for the love of god, skip the Fraps and whipped creams and flavored syrups and crap! 


—–
Natasha Uspensky, chhc, aadp
NU Health & Wellness

3 Diet Myths to Toss

By: Monday, March 19, 2012 Diet and Foods, Healthy Eating, Nutrition , , , , Permalink 0
Originally posted on The Daily Zeel! 
3 Diet Myths to Toss | The Organic Beauty Blog
The field of nutrition is a relatively new one, which means there is tons of seemingly contradictory information floating around, much of it with science to back it up! This can be incredibly confusing and frustrating to someone just looking to get healthy and eat well. Though there are several different approaches to eating that can be equally beneficial to different people with varying body types, activity levels and needs, there are definitely some major diet myths and trends that everyone can stand to cut out in spring 2012, along with last year’s harem pants and formaldehyde-ridden keratin treatments.

DIET MYTH #1: All calories are created equal

The biggest problem with most calorie-counting diets is that they are based on the premise that a calorie is a calorie – and less calories equals greater health. There is so much wrong with this principle. Eating a 2,000 calorie diet of fresh fruits and vegetables, whole grains and clean proteins is not the same as eating the same number of calories in “low-cal” snack foods, refined carbs like pizza and pasta, and saturated fats from meat.
Yes, lowering your overall caloric intake will help you lose weight, but it is your intake of powerful micro and macronutrients that will help you lower cholesterol, blood pressure and cancer risk while staying slim and healthy long-term!
Low calorie snack packs and other diet foods that allow you to eat smaller portions of unhealthy foods do absolutely nothing for your health, and may even thwart your efforts at losing weight by feeding your body empty calories (i.e. calories without any nutritional benefit) that don’t really satisfy your hunger.

DIET MYTH #2: Carbs are the enemy

Carbohydrates are finally starting to come back after their widespread blacklisting through the dark times of high-protein diets, but there are still so many people out there who avoid carbs like the plague. The problem with this approach is that it holds healthy whole grains like brown rice, quinoa and buckwheat to the same negative standard as refined, bleached flours and starchy foods. While processed carbs like cookies, pastries and other white flour foods are definite diet busters, whole grains are loaded with fiber, protein and minerals, and are actually a major ally in weight loss!
Eliminating all carbs and grains from your diet often times leads to serious cravings, nutritional deficiencies and digestive problems – that is totally not the answer. Try to cut the white carbs, but feel free to adopt a more balanced diet with some whole grain breads, brown rice and even quinoa pasta!

DIET MYTH #3: Fats cause weight gain

Fats are another food group that have gotten a terrible rap over the last few decades. The truth is, America’s obsession with low-fat food has had no small part in the obesity epidemic and distorted relationship with food that grows more and more serious each year.
Fats are a vital part of a healthy diet, and are super important for energy, brain and heart health, weight management, and even healthy skin and hair! But as with carbs, not all fats are the same. Saturated fats found in meat and dairy need to be eaten in moderation, and trans fats found in processed and fried foods are terrible for your health, leading to more than just ballooning waist lines. Healthy, mono- and polyunsaturated fats found in nuts, avocadoes, fish and olive oil, on the other hand, are wonderful foods that keep you fuller longer, and help you live a longer, healthier life.
The bottom line is that a restrictive, unsatisfying diet is not the answer for long-term, sustained weight loss. As with all things in life, the key with healthy eating is balance. Although every body is different, with different needs regarding caloric intake and protein (not to mention varying levels of sensitivities to foods containing dairy and gluten), a safe bet across the board is to opt for a balanced, whole foods diet full of brightly colored vegetables and fruits, whole grains and healthy fats. Restricting your diet or eliminating an entire food group may shock your system into losing weight initially, but it also deprives it of vital nutrients, satisfaction and long-term stability.
Forget these diet myths, and make 2012 your healthiest year yet!

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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!)

Seasonal Eating: Healthy Fats

By: Wednesday, February 22, 2012 Diet and Foods, Healthy Eating, Nutrition , , , , Permalink 0

Seasonal Eating Healthy Fats | The Organic Beauty Blog

Our bodies naturally need different foods at different times of the year, and it is remarkably beneficial for your body, skin, and overall health to be sensitive to these seasonal variations.  In the cold weather months, we naturally need more fat in our diets to insulate us against the heat, give us energy, and keep our system lubricated.  Year round, healthy fats keep our minds sharp, our hearts healthy, our hair shiny, our skin clear, and our waistlines smaller!  Amazing, right?

But obviously, not all fats are good fats!  When consuming fats, steer clear of saturated fats and opt for mono- or polyunsaturated fats instead.  Check out the handy charts for help choosing the right kinds of fat, and keep them to about 20% of your total diet.

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Are you finding it difficult to substitute saturated fat for healthier options?  Get some ideas below!

*Be mindful of your soy consumption, and try to eat mostly fermented soy, like tempeh, to avoid any dangerous hormonal effects.

A More Sensual You: Eating Your Way to Your Sexiest Self!

By: Tuesday, January 24, 2012 Diet and Foods, Exercise , , , , Permalink 0
As we gear up for the romance of Valentine’s Day, I thought it would be a great time to delve into the concept of sensuality, and the amazing benefits of living a sensual life.  Don’t worry, this isn’t going anywhere kinky… Sensuality is simply defined as indulging in one’s senses, which is a wonderful way to boost confidence, beauty, promote weight loss, and be an overall sexier version of yourself!
 A More Sensual You Eating Your Way to Your Sexiest Self! 5 | The Organic Beauty Blog
Indulging in our senses in regards to food is an amazing way to enjoy eating more, while not over-eating. This promotes a much healthier relationship to food, and is a wonderful way to manage weight as well.  Rushing through meals, eating while on the go, or while distracted by TV, computers, or even reading doesn’t allow our bodies and minds to really connect with the food we are eating.  It takes more food to get the mind to register fullness, and often times, we don’t feel satiated or fulfilled after a meal.  What a waste of eating!!
Next time you sit down to a meal, engage all of your senses to make the experience fulfilling, meaningful, and even sexy:
  • Sight:  If you are eating a home-cooked meal (or even if you get take out), take the time to artfully arrange and plate your food so it is visually appealing.  This can be a bit of a food ritual that prepares your mind and body for the meal that is about to come, and elevates eating to a more meaningful experience.  Food is delicious, beautiful, and so fun to consume!  Re-engage with the visual pleasure of eating before you dig in every day, and whether you are sharing a romantic dinner with a loved one, or eating a delicious lunch solo, your meal becomes that much more special and healthy.
    • Obviously, using and consuming the highest quality food is also a big part of sight.  Aim for many different bright colors, and a variety of foods on your plate.  Sitting down to a dinner of fried, white foods devoid of nutrients isn’t nearly as satisfying as a beautiful plate of bright vegetables, whole grains, herbs and spices!
    • Create a delicious little combination of foods, flavors and colors in every bite, and take time to appreciate the beauty of the food before it goes into your mouth!  This literally helps your body get primed for digesting and enjoying every last bit.
    • Set the table, light a candle, make every meal special, and the effects on your mood, mind, and waistline will be undeniable!  And the romance of sharing a meal with your special someone, looking at their face as well as the beautiful food you’re eating, creates an air of sensuality that can even be a part of foreplay.
  • Sound:  Create a romantic environment for every meal.  Eating should always be done in a relaxed, calm state.  The TV blaring, while on the phone with your mom, and your roommate clicking away on her computer does not equal calm and relaxed!  Turn off the TV and computer, silence your phone, maybe even put on some beautiful background music.  Eating in this environment allows your body to focus on the sights, smells, and taste of your food, promotes healthy digestion, and helps you feel more full, which counteracts over eating!
    • This is also a great way to elevate an average, every day meal into a romantic special occasion!  Try it, pick a few nights this week and just sit down to a quiet, calm, distraction-free meal with your loved ones or just by yourself.
  • A More Sensual You Eating Your Way to Your Sexiest Self! 6 | The Organic Beauty BlogTouch:  Were you told as a child to stop playing with your food?  Well forget all of that.  Many cultures believe that one cannot fully enjoy or experience their food without touching it.  Eating with one’s hands can be a very sensual, spiritual, fulfilling, and connected experience!
    • If you’re eating with a loved one, try feeding one another, touching the food, and placing it in the other’s mouth.  The focus of this becomes indulging in the flavors and senses, instead of mindlessly gorging yourself on food.  And admit it, a sexy lady eating with her hands is a pretty hot image…  Use it as a way to feel confident and sexy in front of your partner!
    • If you’re eating alone, well in that case there is no one watching!  Go ahead and eat with your hands, savor the feeling of the food in your hands.  Feeding yourself this way is an ultimate act of self-love.
  • Smell: Well this one is a no-brainer when it comes to eating, yet it is so often neglected.  Smelling your delicious and well-prepared food before you eat it has both practical and sensual benefits.  First of all, it starts to prepare your body for food… You begin to salivate and your digestive enzymes get ready to secrete.  This aids enormously in your digestive process, and can help combat over-eating, and make a meal so much for satisfying.  It’s also very beneficial psychologically.  The smell of delicious food is warming, comforting, and can be a huge boost to serotonin levels… It can literally make you feel happier!
    • Obviously, a home-cooked meal is the best way to engage your sense of smell before and during eating.  But even if you are eating out or ordering in, take a moment to observe and smell your food before eating it.  If it doesn’t smell mouth-watering, you shouldn’t be eating it!!  This is a great way to put more thought into what you put in your body!
  • Taste:  Clearly, this sense is the most obvious when it comes to eating, but also, one we often neglect when we are rushing through a meal or eating something blah just to eat.  Every single thing we eat should taste vibrant and amazing.  And we need to take the time to taste it at every meal.  This means slowing down, chewing your food, and, again, putting care into what you are eating.
    • Opt to chew every mouthful until the consistency of the food in your mouth is soupy.  I know that doesn’t sound very appetizing, but when you’re eating delicious food, taking the time to enjoy every bite, letting the flavors meld together is a wonderfully sensual process.  It is also incredibly good for your health, and super beneficial to looking your slimmest.  Chewing your food takes the strain off your digestive system and breaks down everything you are eating, speeding up the process of extracting all the nutrients and getting it out of you.
    • Secondly, and just as importantly, taking the time to really taste and enjoy each bite of your food allows you to indulge in those forbidden treats every once in a while and really make it count!  Having a small slice of chocolate cake and really taking the time to slowly indulge and enjoy it makes the whole endeavor so much more meaningful, and helps you feel more satisfied… therefore allowing you to need those indulgences less often!
To go even further in the work of using our senses to achieve maximum health, beauty, and sexiness, I am teaming up with pilates instructor and movement coach, Flavia Bruni of Tools for Grace, so create a dynamic workshop focusing on eating, movement, grace, and sensuality… Just in time for Valentine’s Day!  RSVP today to reserve your spot!