7 Nutrition Tips To Reduce Your Toxic Load

You may have heard a lot about cleansing diets or fasts, but if you want to keep your system clean, it really very simply comes down to what you eat every day.  If you want to keep your body at its best, here are some tips toward maintaining optimal nutrition.

1. Eat Organic, Whole Foods

This is rather basic, but very important.  Whole foods are those that have undergone the least processing, but they do not have to be eaten exclusively raw. 

Examples include whole grains, fresh fruits, and vegetables, grass-fed and free-range meats that are not processed into preserved meat products, and natural sweeteners. 

Your system will not be clean if you continually pump it full of unhealthy foods.  This does not mean you can never indulge, but it does mean that your diet should consist of at least 80 percent whole, organic foods.  That way, when you do choose to indulge, your body can handle it and eliminate the toxins on its own.

Sucanat (Photo credit: Wikipedia)

2. Replace White with Brown

This is a basic nutritional rule of thumb for optimal nutrition.  Replace all refined or "white" foods with whole or "brown" foods.  It's not the color of the food (white popcorn, for example, can be very nutritious); it's the level of refinement.

For example:

* White flour/Whole wheat flour
* White sugar/Raw, unfiltered honey, blackstrap molasses, or Sucanat (natural sugarcane)
* White rice/Brown rice
* Pasta made from refined flour/Whole grain pasta

3. Add Probiotics

These friendly bacteria are important for helping the body keep itself cleansed, and keep intestinal flora in balance.  Sources include yogurt, miso (a fermented soybean paste), kefir, acidophilous milk, tempeh, kimchi (or naturally fermented sauerkraut), lactic-acid fermented pickles and other naturally fermented foods, and probiotic supplements. Many of these (like yogurt) are very easy to make at home - and contain more good bacteria than purchased sources.

4. Choose Nutrient-Dense Foods

These are foods that provide the most nutrient value for their caloric value.  In other words, they are the opposite of "empty calorie" foods like candy, pop, or fried potato chips that are full of calories but lacking nutrients.

Nutrient-dense foods are not necessarily low-calorie (although they can be) - avocados and nuts are examples - but for their calories they deliver large amounts of nutrients.

5. Get Enough Fiber

High-fiber diets are essential to keeping the intestinal system clean.  Fiber bulks up bowel movements, taking toxins along with it as it moves along the intestinal tract.

Healthy choices for high fiber are whole grains, including air-popped or stove-top popcorn (not microwave popcorn, as it may contain some dubious chemicals), fruits, fresh vegetables, beans, and legumes.


6. Don't Be Afraid to Supplement

The supplement debate is likely never to be resolved, but supplements are worth looking into in today's often nutrient-deficient culture.

If you are not getting enough vitamins, minerals, fiber, or probiotics from your diet - and such dietary goals can be difficult to reach - consider supplementing with a natural multivitamin, minerals, probiotics, or fiber sources (such as psyllium husks). Choose a good quality manufacturer such as Garden Of Life, or Standard Process, which are made here in the US and include organic and whole-food ingredients.

7. You Are What You Drink

Do not forget to drink plenty of water!  No other beverage is a good substitute for water. Regardless of what else you drink, you still need to drink plenty of water throughout the day. Add a few generous squeezes of lemon juice to your first glass of water in the morning for a liver-cleansing tonic.


Good Supplements Are Easy to Find Online:
   

Video - Choosing Supplements Wisely

This is a short but excellent video on the importance of choosing the right supplement for you, and how and why supplements can offer important benefits to your health. Her emphasis on getting your nutrition mostly from food is especially important, and if you do take supplements, a "whole food" form (such as Standard Process or Garden of Life) can be much more effective and impactful for your health.

Choosing Supplements Wisely
Americans spend about $14 billion each year on supplements in an effort to correct less than perfect diets, lose weight, or address specific health issues. H...


Examples of Whole Food Supplements: 
   

The Eternal Debate: Does Organic Living Require Supplements?

Welcome back! We hope you had a nice holiday weekend, and enjoyed the eco-friendly Easter tips we shared with  you last week. This week we're wrapping up with our "going organic" series with a couple more important topics for those wishing to live a healthier and greener lifestyle.

There’s an interesting trend happening in natural and organic living. People who tout the consumption of plenty of fresh fruits and vegetables, also seem to consume a lot of supplements. I’ve had many people ask me about this. If you’re living a healthy lifestyle, why do you need supplements?

Dietary supplements, such as the vitamin B supplement show above, are typically sold in pill form. (Photo credit: Wikipedia)

And it’s a very good question.

Many people living an organic lifestyle cite depleting soils, premature picking, cooking, processing and other factors as decreasing the nutritional value of our food. But here’s my take on it. If you’re eating healthfully, exercising regularly and unless you have specific health issues, supplementation may not be necessary - but it may improve your overall health, just depending on your specific needs.

Supplements are big business. Whether they’re synthetic or they’re natural (if you do take them, go natural), it’s a business that must convince the consumer they need their product.  It’s a decision that each person needs to make for themselves and it’s important to remember that having too much of certain vitamins and minerals can actually be harmful.

And more importantly, supplements can be very expensive and you need to decide carefully if they need to be in your budget.

Many people claim they’ve never felt better when taking a specific natural supplement for a specific purpose. That’s absolutely wonderful and if you’re getting the results you are looking for, more power to you. Just realize that some supplements can create dependence and even though they’re natural, can harm you.

Recently Dr. Oz shared some tips for considering supplements:

- Choose single ingredient supplements and just take the ones you need
- Do your research thoroughly
- Beware of trendy supplements

And here’s how I approach it:

 (Photo credit: Wikipedia)

- Eat more raw food: The more raw fruits and vegetables you eat, the more nutritional value you can pack in. Cooking strips food of vitamins and minerals, so while you may still eat the same amount of cooked food, you’re reducing the benefit you receive. If you can grow your own, or get them fresh and locally grown, that's even better, as the vitamin content of most fruits and vegetables tends to decline rather rapidly once they're picked.

- When you cook, eat real food, not pre-made processed food. Cooking your own food ensures you can use more wholesome ingredients and use cooking methods that retain the most nutritional value possible.

- Stay active. A lot of your health depends on being active and getting plenty of exercise. You can take all the vitamin supplements in the world, but you still need to get moving. Exercising gives you more energy and can give the same type of boosts that supplements can, but exercise is truly natural. Check out http://www.newholisticliving.com/exercise.html for some fun ways to exercise.

- Pay attention to your body. Eating and living healthy isn’t a foolproof way to stay healthy, unfortunately - it just improves your odds. So do pay attention to your body and seek medical advice, where needed.

- Sleep well. A lot of the reason many of us feel run down is because we simply don’t get enough sleep. Make it a priority and organize your day, giving yourself plenty of wind down time so you can get a proper night’s rest.

And finally, if you're concerned, you can get tested.  There are blood tests that you can get to ensure your body is getting enough vitamins and minerals. Go ahead and get one. You might be surprised that you’re as healthy as a horse. And if you’re not, then you'll know about it and you can take action on those findings. (Vitamin D is definitely one you'll want to ask about - the majority of people in the modern world are deficient in this vitamin, which is one of the most important for your health. The test for this is simple and inexpensive.)

3 Herbal Teas and How they Benefit Your Health

If you're not a big fan of green tea (I didn't use to be, but I've come around in recent years, and now I like it), herbal tea (technically an "infusion" - not a tea) also has some great health benefits, and may be more your cup of tea! While herbal remedies have been used in some cultures for centuries, other societies have just begun to accept their benefits.  Even now, some people still rely on modern medicine for problems that can be treated effectively with an herbal remedy because they are leery about them.  A great way to get the benefits of herbs without taking supplements is to brew them into a tea.  You then get the benefits along with a great tasting drink.

Here are three great herbal teas and what they can do to help you. 

Valerian Tea

Tea Inventory (Photo credit: euphbass)

Valerian has been used for centuries to help with a whole host of medical problems.  Most recently it has been used to calm nerves and even soothe severe anxiety and restlessness.  It is a great tea to enjoy at the end of the day when you want to unwind and relax.  Because it acts as a sedative, Valerian is often used to cure insomnia and get a restful night’s sleep.  It is also commonly used to help with menstrual cramps and digestive problems such as irritable bowel syndrome.

Warning! You should also be wary of continued use because it can become addictive and produce withdrawal symptoms if you stop using it. If drinking valerian tea, do so only occasionally.  
When making Valerian tea, do not use boiling water.  You can decrease its potency; just use hot water. 

Echinacea Tea

Want to be able to strengthen your immune system and better fight off viruses like that flu?  Or course you do.  That’s why you should try to drink Echinacea tea regularly.  This tea stimulates your T cells and helps boost interferon production; both essential parts of immune functioning. Echinacea should not be taken daily, but you can safely drink Echinacea tea whenever you feel a cold coming on, or you just need a boost to your immune system. I love Celestial Seasonings' Echinacea Wellness tea - it tastes great, and is lovely when you have a cold, or are fighting one off.

Note: A few people may be allergic to Echinacea, so if you experience any signs of an allergic reaction or an asthma attack, discontinue use and see a doctor immediately. 

Herbal tea (Photo credit: Wikipedia)

Hawthorn Tea

If you’re looking for a natural, effective way to help improve your heart function and circulation, you may want to try hawthorn tea.  This herb has been known to help the heart, relieve blood pressure problems, lower cholesterol, and improve circulation.  It’s also an antioxidant which means it helps prevent cancer and improves overall health.

If used properly, herbal teas can be a great way to naturally improve your health and help you live a happier life.  If you benefit from these teas, there are many other options that you can try to maintain good health.

NOTE: Before drinking herbal teas, taking herbal supplements, or taking any medications, you should talk to your doctor.  Herbs can have side effects, complications, and drug interactions; just like prescription meds.  You doctor will be able to tell you if it’s safe for you to use certain herbs or not.   

6 Healthy Benefits of Green Tea

While green tea has been used in Eastern cultures for over 4,000 years, only recently has it been recognized for its medicinal properties in Western culture. Here are just 6 of the many health benefits that green tea can provide. 

Vietnamese green tea leaves (Photo credit: Wikipedia)

1. Protects your smile.  Green tea contains bacteria fighting agents that kill the help stop plaque production.  Less plaque means you have cleaner, healthier teeth and gums.  Another plus, it also kills the bacteria responsible for bad breath.
2. Helps prevent cancer.  EGCG is a powerful antioxidant found in many teas, but is present in much larger concentrations in green tea.  Antioxidants combat chemicals that are naturally produced in the body that can cause cancer and other health issues.  Studies have shown one substance in green tea can slow the growth of cancer cells.  While research hasn’t been done on every type of cancer, green tea has shown that it may reduce the risk of one cancer up to 60 percent.  It has also been shown it may reduce the recurrence of certain other cancers as well.
3. Promotes a health heart.  The EGCG in green tea has also been shown to lower total cholesterol levels.  Specifically, it lowers “bad” cholesterol more than it does “good” cholesterol.  EGCG also helps prevent against heart attack and stroke by inhibiting the production of blood clots.  Green tea also helps to lower levels of stress hormones in the body, leaving you more relaxed.  Being stressed out can cause damage to the heart along with the rest of your body.  Drinking green tea could help keep your heart beating a lot longer.
4. Boosts immune system function.  While green tea can help fight bacteria in your mouth, it can also help fight diseases in the rest of your body.  Green tea contains an amino acid that helps fight bacteria and improve the immune response in your body.  If you regularly drink green tea, you may find you get sick a lot less.
5. Eases/prevents rheumatoid arthritis pain.  Green tea is not only beneficial in easing the symptoms of this painful disease; it has also been shown to help prevent you from ever getting it.  In China, where more people drink green tea regularly, there is a much lower incidence of rheumatoid arthritis.  
6. Promotes weight loss.  When you eat a lot of carbohydrates, your body responds by producing a lot of insulin; leaving you tired and craving more food.  Green tea has been shown to help keep blood sugar at lower levels so you don’t produce as much insulin.  This can help you eat less and lose weight - and also may reduce chances of developing diabetes.  Studies have also found that green tea can speed up how fast your body metabolizes certain foods.  And the faster your metabolism, the faster you slim down. 

Green tea (Photo credit: Wikipedia)

While these are all great health benefits, you should realize that drinking green tea every so often is probably not going to make a big difference to your weight - and you may not see other drastic changes in your health either.  Many of the studies that produced results had participants drinking up to 10 glasses of green tea a day!  If you find you’re just can’t drink enough green tea, there are supplements available that are green tea based; however, the best option is the real thing, and even including a glass or two of green tea in your daily routine can benefit your health in many ways. 

Note: This blog is for informational purposes only, and does not provide or substitute for medical advice. One should consult one's medical care practitioner before adding green tea or any other dietary supplement to your diet.

Enhancing Your Immune System with Echinacea

As the cold and flu season approaches and media tries to find a new flu virus to promote drugs for, you may be wondering what you can do to improve your immune system naturally.  After all, no one wants to get sick.  The good news is that there are very simple and natural things you can do to start enhancing your immune system right now.

One of the best ways is to take Echinacea.  In fact, according to a study reported on MayoClinic.com, a 2006 study found that the likelihood of experiencing a clinical cold was 55% higher with placebo than with Echinacea.  Here are some tips on using one of nature’s finest additions to your medicine cabinet.

Echinacea purpurea 'Maxima' (Photo credit: Wikipedia)

#1.  Forms of Echinacea 

Echinacea is a relative of the common coneflower.  Echinacea purpurea herb is considered to be the most potent Echinacea species.  They’re actually quite pretty and can be grown in your home garden.  However, eating the flower isn’t going to give you the immune-boosting effects you need.  It is the root of this plant which is said to hold the powerful properties. 

You can take Echinacea in the form of:

* Tea
* Juice
* Extracts
* Capsule or powder, supplement form

You may also find Echinacea as part of an immune booster supplement

#2.  Be aware of its limitations and side effects

Not everyone can take Echinacea, however.  Some people can be allergic and suffer side effects.  This is particularly the case if you’re allergic to ragweed, marigolds and daisies, and chrysanthemums.  These side effects and complications can include:

* Rash
* Asthma
* Anaphylaxis
* Gastrointestinal side effects

(Photo credit: ktpupp)

#3.  Make it part of a routine - but not TOO routine

To take Echinacea, you might think you should include it in your daily vitamin routine. If you feel a cold coming on and rush to drink Echinacea tea, sometimes it may be too late.  However, it is not recommended to take Echinacea daily indefinitely. Instead, first make sure the supplement is safe for use for you - speak with your doctor if you’re unsure, and then find a form that appeals to you. It may be that you absolutely love the tea or perhaps a simple supplemental capsule better meets your needs.

Try taking it every month just for a few days in a row, during cold and flu season. And of course take it right away at the first sign of feeling something coming on. Sometimes you might not always recognize these signs, so pay attention for times when you feel tired or lethargic for no apparent reason, or notice mild symptoms like a dry throat or night-time congestion, and give your immune system an extra boost at these times with a few days of Echinacea.

Echinacea is an herb that is still being studied for its immune-boosting properties.  In the struggle to stay healthy and cold free this winter, it may be the best natural weapon you have.  Take precautions, plan ahead and stay healthy!