The secret to soft, summer skin... Hydration

You’ve heard it before, drink more water! The importance of drinking enough water cannot be emphasized enough. Getting our daily dose of water:

• keeps our skin clear, hydrated and youthful
• helps our cells and organs perform their functions
• and allows our gastrointestinal tract to flow smoothly (if you get my drift ;)
  

Despite this information, most people have a hard time getting enough water into their daily routine. In the summer, when it's nice out and we're taking advantage of the weather to exercise and play outside, we're also sweating more and prolonging out sun exposure. It's critical we up our water consumption to meet this demand.


In case you need more motivation, the downside of not drinking enough H2O: poor digestion, sluggish thinking, skin breakouts, dry scaly skin, headaches, bad breath and general fatigue.  

Thirsty yet?

So you know you need to drink more, how about some tips on how to incorporate more water into your day:

I love my filtered bottle

1. Start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead.
3. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Invest in a filtered bottle so you have a clean, economical source available all the time (see below.)
4. Take sip or two even if you’re not thirsty. Sometimes that sip might help you realize how thirsty you actually are- especially when you're not used to drinking much water.
5. Try to drink as much of your water before the evening. This way you won't wake up in the middle of the night rushing to the bathroom- and disturbing a perfectly good dream.
6. Add flavor to your water with lemon, orange, mint, cucumber or other fruit. Who needs artificial flavor when you can add the real stuff and some extra phytonutrients along with it.
7. Drinking (decaffeinated) tea or juice (fresh if possible- definitely avoid the sugary processed stuff) and eating raw fruits and veggies totally counts towards your daily water goal.

What about quality?Bottled water vs  filtered water?

Honestly, you gotta drink what you like AND what fits into your budget. Although plastic containers are not perfect, they could seep toxins into your drinking water, sometimes they're your only option.

One solution could be portable filtered water bottles. They can be found with less toxic BPA free material, and come with a reusable filter. Refilled from the sink or water fountain and you're all set with fresh, filtered water.

Do you have any tricks that you use to get and stay hydrated?

Good Nutrition:Part 2

So in part one, we explored Macro-Nutrients. Now allow me to explain how it's possible to get too eat too much, yet still be malnourished. In order to do that, we'll have to explore the other 2 aspects of nutrition: Micro and Phyto:

Micro-Nutrients- Just because they’re “micro” doesn’t mean they’re not important, they are vital for proper body function. Involved in everything from immunity, muscle function, bone integrity, cell regeneration, nerve function and much, much, much more!

• Vitamins- i.e. Vit A, B12, B6, folic acid, E etc…
• Minerals- i.e. calcium, iron, magnesium etc… 

The distinction between macro and micro nutrients starts to explain how someone can be overweight (too many Macro-Nutrients) but still be malnourished (lack of Micro-Nutrients.) Junk food and processed food is full of calories, but they’re empty calories with little if any vitamins or minerals.  If we're not eating enough Micro-Nutrients, we're essentially starving our body even when we're putting on weight. 

Of course many people take multivitamins in order to help compensate for missing vitamins and minerals. However, vitamins are meant to be a boost or an insurance policy, and shouldn't be the dietary foundation. And choosing the correct vitamins and a reliable brand is very important. 

Phyto-Nutrients- I lovingly refer to these as the “backspace button.” These are the various anti-oxidants responsible for correction of DNA code and cell function. Studies show that increased amounts of phyto-nutrients in our diet can improve immune function, detoxify, prevent disease (like heart disease and asthma) as well as prevent and fight cancer. It’s the colorful component of fruits and veggies- the more colorful your diet the better!

A few examples are:

• Apiole – parsley
• Naringenin – citrus fruits
• Catechins – white tea, green tea, black tea, grapes, wine, apple juice, cocoa, lentils, black-eyed peas
• Resveratrol – grape skins and seeds, wine, nuts, peanuts 
• Lycopene – tomatoes, grapefruit, watermelon, guava, apricots, carrots

The various colors are indicative of various kinds of anti-oxidants. This is why choosing foods from various color spectrum is so important! (Stay tuned for the next blog for more on these!)  It is possible for these to be supplemented by powder or tablet form; HOWEVER a good source is vital! there's so many brands out there claiming to have active antioxidants in their formula, but most are well absorbed.  (What kind do I recommend? Go to my site to see!)

Seems pretty straight forward, right? Make sure you have all these components in high quality on a daily basis and viola! You have a great diet! Sure, but who are we kidding? With work, family and day-to-day stress many of us let one (or more) of these vital components go. Before you know it, you’re skipping breakfast on a regular basis or no more veggies at lunch.

Besides getting it all in, choosing the right sources are vital, understanding the value of organic foods, grass feed beef or hormone-free dairy and where to get it is also important.

So yeah, sure, it’s essential to understand these 3 components, but learning how to incorporate it all into each of your meals and snacks can be a challenge. It takes some time and effort…. But by learning to eat this way you’ll be changing your life. 

Don’t be afraid to ask for help! A nutritionist and Health Coach can be invaluable to helping you succeed. But it’ll be worth it to helping you in managing your weight, slowing down aging and preventing disease!

We talked last month about the blood type diet and how specifically gluten intolerance might be associated with Type O. Well this month I’d like to go into Type A: the Vegetarian/Vegan.

The type A blood developed about 200,000 BC when man first started to move from hunting/gathering to an agricultural society. As settlements and farming developed, those who adapted best to this new lifestyle where those with blood type A. They thrived on consuming vegetables, grains and legumes that they cultivated on their farms. Since many of these settlements developed near the coast lines where water for irrigation was easily accessible, seafood and sea vegetables also became staples of their diet. 

People with A blood don’t do well with animal meats and are best suited for a vegetarian lifestyle. In fact, dairy is also not recommended, so many type A’s do best on a vegan diet. For those in this category, dairy causes excessive mucous production, sluggish immune system and problems with digestion. In fact diseases like heart disease, cancer and diabetes are prominent in type A’s who stray from their ideal vegetarian diet. Amazing reversal of these diseases has been observed when they consume vegetarian and vegan diets. 

Here’s a breakdown of the prominence of type A by ethnicity:

•   Western European 47%
•     Jewish 41% 
•    Caucasian Americans 40%
•    Japanese 38% 
•      Korean 32%
•     Hispanic 31%
•     African Americans 27%
•      Chinese 25%
•      Indians 22%
•      American Indians 16%

Thai Rice Farmer

Interesting how the majority of these groups are coastal and agricultural communities. Many are Asian, and still maintain a highly vegetarian based cultural cuisine. In fact those communities which continue to eat traditionally have seen very low incidence of “Western Disease” such as diabetes, heart disease and cancer. On the other hand, once they begin to eat the traditional Western diet (highly processed food, almost no vegetables and rich in meat and dairy) the incidence of these diseases increases tremendously to dangerous levels. 

An interesting note is that wheat is not recommended for Type A’s (if you recall it wasn’t recommended for Type O either.) Wheat was still not cultivated for food yet during the development of type A blood. Interesting to consider.

Have you checked your blood type yet?

New Year Detox!

If you've been reading the FoodieFarmacist Blog then you're probably aware that I'm a huge fan of detoxing at least once or twice a year. New Years is a great time to start! Who doesn't include making healthy changes on their New Year's resolution list?
So why do we need to detox?

•    Toxins are Everywhere: the air we're breathing in, the food we're eating is filled with pesticides, our fish is loaded with mercury, the plastic containers we carry water and leftovers in is also highly toxic... and that's only the a small part of the list
•    Toxins could be causing your symptoms for example: arthritis, allergies, colds & flu, migraines & "fogginess", IBS, psoriasis and other skin conditions. Toxicity and carcinogenic substance overload have even been linked to various forms of cancer!
•    When your body can't get rid of toxins it stores it in your fat tissue making it very difficult to loose fat. If you're having trouble getting rid of that pesky "last 10 pounds" this could be why.
•    Removing the excess toxins from your GI will help your body absorb nutrients more effectively.
 

How to Detox?

This might be easiest answered by saying how not to detox. A detox should not:

•    Leave you feeling like a zombie for days or weeks... you should feel energized and clear headed!
•    Have you running to the bathroom every 10 minutes with diarrhea. This is not only uncomfortable, but could lead to dehydration which is not only dangerous, but also counterproductive since water is vital for the detoxification process.
Although a detox is not a skip through the park and will require self control and dietary restriction, your improved energy , mood and symptoms will help keep you motivated! Working with a qualified nutritionist (that would be me ;) will also help keep you motivated while providing you with tips and tricks to make your diet more interesting throughout the experience!

What's the Plan? I'm IN!

If you're ready to give the detox a shot this January... get in touch with me! I'll be conducting a group Detox Program starting on January 16 to January 26. The group program will include:

1.    The Metagenics Detox Kit includes UltraClear Renew Medical Food and AdvaClear Capsules as well as a shaker and detox guide booklet.
2.    Daily email support and various detox-friendly recipe ideas
3.    Tow group "check-in" sessions by conference call

If those dates don't work for you or you'd prefer to do the detox privately I'd be happy to work with individually.

Please email me to find out more about how to jump start your New Year on a healthier note!

The Skinny on Fats part 3: Getting Picky

Omega 3 (and 6) are found in fish oil, olive oil, flax seeds (and oil), hemp oil and avocados. Study after study has shown that that increasing your intake of these types of oils is beneficial in reducing bad cholesterol, increasing good cholesterol and preventing heart disease and arthritis symptoms. More research continues to emerge attributing the deficiency of this particular type of oil as a factor in the incidence of depression, allergies and diabetes! The catch twenty-two: you not only need to increase your consumption of these oils, you’ll have to cut out the bad ones to reap the full benefits.

Fat has had a bad rap for decades. Going back to the 1930’s, doctors made correlations between increased CHD, heart attacks and stroke to increased consumption of butter, margarine and other fats that don’t contain Omega 3. These fats increase inflammation, LDL and triglycerides, resulting in the rise of “Western Diseases” like heart disease and diabetes (the link to diabetes is a relatively controversial one at this point.) So in an effort to reduce health risks, health care professionals have long recommended decreased intake of fat for decreased health risks. Along with this recommendation is the pharmaceutical push to dispense prescription cholesterol lowering meds.

But if this reduced fat diet is so effective, why does the incidence of heart disease continue to rise? If statins (class of cholesterol lowering medication most widely prescribed) are so effective in reducing heart attacks and strokes, why do most patients hospitalized for cardiovascular episodes have normal cholesterol levels? Simple answer: even at lower levels, bad fat can kill you. Not so simple answer: it’s not just about decreasing the total fat intake on our diets, it’s about removing the inflammatory fat and replacing it with the protective, good fat.

The topic of fat and cholesterol is not a simple one, but our menu does not have to be complicated either.

• Stick to Omega 3 rich oils like olive oil, avocado and sesame oil

• Increase consumption of fish (fresh water varieties like salmon and sardines are safest) while reducing meat intake.
• Include high Omega 3 foods like flax seeds, avocados and walnuts in your daily diet.
• Supplement your diet with a high quality EPA/DHA supplement.
• Avoid pre-packaged, fast foods and processed foods as much as possible.

Remember, there is absolutely no evidence out there that can deny that improved lifestyle and diet is more effective than medication at preventing heart attacks and strokes. Now you just have to make the right choices for yourself.

Your questions and comments are always welcome. Email me at Lara@wealthofHealthRx.com and don’t forget you can also ask me about coaching support and nutritional supplement services. Visit WealthofHealthRx.com for more information :)