As a nutritionist, my clients are constantly sharing health “facts” that they learned from the internet, friends, or TV. With so much information available, sometimes random or outdated statements end up as common knowledge. Often, these “facts” don’t support optimal health and can even be harmful.

MELT practitioner, Edya Kalev and I decided it was time collaborate and break down some common health myths. Here are our top 10….

Avoiding Eggs
Quality is the key to heart-healthy eggs. Eggs from factory farms lack the nutrition value of organic and pasture raised eggs. Quality eggs contain substantial amounts of Omega-3 fatty acids which are indeed beneficial for heart health. Also, the egg yolk actually contains lecithin which is a beneficial fatty acid that helps cholesterol move through the blood.

Drinking Smoothies
When fruit is eaten whole it’s usually one apple or a handful of berries. However, smoothies contain several pieces of fruit which causes a rapid spike in blood sugar levels. Many also use poor quality protein powders containing isolates. These highly processed shakes can be quite hard for the body to process. The healthiest smoothies will contain minimal fruit and quality protein from nuts, seeds, brown rice, hemp, or whole gluten free grains.

Eating Veggie Chicken or Seitan
In the last 100 years humans began altering the food supply through farming practices with an intentional increase of the gluten content of wheat through hybridization. Partly due to wheat subsidies, gluten is now used as a filler, flavoring, and emulsifier in many processed foods, including “fake” meat-like foods such as Seitan.  The body can easily become over-saturated with gluten, which leads people to develop allergies and health issues. If giving up gluten completely seems too overwhelming, then start with Wheatless Wednesdays.

Eating an Apple a Day
Apples are now the worst when it comes to pesticides.  For the first time, they are number one on the list known as the Dirty Dozen which are the fruits and veggies containing the highest level of pesticides as tested by the Environmental Working Group.  So, if you are going to eat an apple, make sure it is an organic one!

Wearing Sunscreen
Sunscreen is one arena where labeling is often a far cry from the truth, since the FDA has just begun to regulate the industry’s claims about the level of sun protection or the safety of certain chemical ingredients.  Oxybenzone is a potential hormone disruptor, while retinyl palmitate may even increase the risk of some cancers. To make sure that your sunscreen is not one of the offenders, go to the Skin Deep Website.

Wearing Arch Supports
Arch supports are like crutches…great for the short term to ease the pain and strain of specific conditions, but not something you want to depend on forever.  Instead, go to a qualified Physical Therapist to help strengthen your arches, or follow along with this Youtube video.  Just use MELT balls instead of the tennis ball and you’ll get a great workout for your footsies.

Eating Hijiki Seaweed Salad
Seaweed pulls nutrients from seawater, which is why it is nutritionally dense.  It is also why there is a greater risk of contamination.  One kind in particular, hijiki, is especially high in inorganic arsenic and is best avoided. Go for the arame, nori, or other sea vegetables instead.

Pressing a Yoga Block into your belly
Some yoga teachers advocate lying face down on yoga blocks or rolled up towels, to “release the organs.”  However, it is never a good idea to press all your body weight directly into your organs. Organs are delicate, and you can unintentionally rupture something.  If you want to address an organ directly, go to a visceral manipulation specialist to be safe (and more comfortable.)

Pic by: ontheflyrecipes

The biggest source of toxins in summer is also meant to be the biggest protection: sunscreen! Most people are using toxic sun blocks. These harmful products are bursting with chemicals, but they actually don’t fully protect you from the sun. Oxybenzone and octyl salicylate block the UVB rays but not the more harmful UVA rays. To safely block the sun this summer, try a product with zinc oxide as the active ingredient. Zinc is a mineral that safely blocks both UVA and UVB rays. It’s white and may take some effort to rub in, but it’s worth it. Go to the EWG site to learn how toxic your favorite sunscreen may be.

Another seemingly innocent summer pleasure is an ice cold drink on a hot day. Many of these tantalizing beverages are packed with high fructose corn syrup or massive amounts of sugar and additives. One of the worst culprits is Gatorade because people rely on it for hydration, but in fact it is loaded with junk, and will not effectively replenish the body. Gatorade is basically saltwater laced with artificial colors, flavors, and high fructose corn syrup. Coconut water contains all the electrolytes the body needs to hydrate and there is no added sugar. The best part is that it’s delicious. Also, there are many electrolyte powders that can be added to filtered water to make it more like sports water. Just watch out for fructose and sugar.

One of the biggest summer treats is firing up the barbeque grill. The smell of food cooking on the grill can be intoxicating, but the end result is often toxic. Direct flame grilling produces certain carcinogens (cancer causing chemicals). You can use a pan or skillet on the grill. Eating grilled food with plenty of antioxidant-rich (brightly colored) veggies will balance out the meal. Factory farmed meat and poultry is another problem because they contain many hormones, pesticides, and chemicals. The ideal choice is organic, pasture-raised lamb, goat, beef, and poultry.

With a few modifications, it’s possible to enjoy all the pleasures of the season with your family and friends while limiting your exposure to toxins. Try this recipe for a   delicious twist on a summer classic, popsicles! Now you can have yummy fruit goodness without all of the sugar and additives.

yummy summer pops

2 cups coarsely chopped fresh fruit

1 tsp lime juice

1 tbsp honey

Additions: fresh mint, coconut milk, plain yogurt.

directions: Put fruit, lime juice and honey into blender or food processor. Blend until smooth. Taste and add more lime juice (if needed). Pour into molds and freeze for about 3 hours.

Try seasonal fruits such as watermelon, berries, cherries, peaches, and nectarines.

If you are curious about working with a nutritionist or have any questions, please contact me for a complimentary 30-minute phone or Skype session. Have a fun-filled and healthy summer!

What did I learn that swayed me?

For one not all meat and poultry is factory farmed. This was huge for me as I learned about cows that lived in nature eating grass (as cows should) instead of soy, wheat, and corn. There were chickens that roamed freely eating grass, weeds, worms and bugs, (as chickens should). These animals were not kept in tight quarters and never allowed to see the sun. Conditions which propelled the animals to a lifetime of illness and therefore antibiotics.  The sun is crucial to the immune system of mammals (vitamin D), and those who don’t see it will suffer from frequent illness.

Just like humans each animal has certain foods that it is designed to run on. A cow has 4 stomachs which are meant for processing grass. When you feed the animal wheat, corn, and soy it becomes sick in the same way a person who has celiac disease (inability to digest gluten) becomes very ill when they eat wheat. Over a lifetime these animals immune systems are weakened to the point of constant illness. The factory farmed solution? Large amounts of antibiotics, which do end up in the consumer’s bellies contributing to antibiotic resistance and a weakened immune system. Thankfully, here in the land of plenty there are countless farms who subscribe to a different philosophy of sustainability and ethical treatment of animals. Luckily, this movement in spreading.

What about the fact that it takes 16 pounds of grain, 35 pounds of topsoil, and 2,500 gallons of water to produce one pound of grain fed meat. This is awful for the planet and for the animal. Instead of feeding the animals food that they are allergic to they can simply roam the land grazing on what they are meant to eat, grass. Grass-fed meat is rich in vitamin E and omega-3 fatty acids which help prevent heart disease, support our cell membranes, maintain healthy joints, skin, and brain. Grass-fed meat also is rich in CLA (conjugated linoleic acid). CLA is a fatty acid that increases HDL (good cholesterol),  reduces belly fat and has been shown to be beneficial in preventing cancer.

Some people ask “what about eating organic meat?” Organic means that there are no chemicals in the feed, but it does not ensure that the animal ate the food that was best for it. Grass-fed meat should not be grain finished. Even though Niman Ranch is of a much higher quality than most meat on the market, they still use grains to fatten the animal up in the last 3 months. This is preferred to animals who never  were free-range, but it is not optimal. That’s the advantage of shopping at the farmers market, you can ask questions and make educated choices. My personal favorite is  the pasture-based Marin Sun Farms. This is an excellent sustainable cooperative. The egg yolks are bright organge (beta-carotene) instead of pale yellow. This is because the chickens eat worms, bugs, and grass which produces eggs with the highest amount of nutrients. The whole chickens make a delicious soup, broth, or roast. I’m even making goat stew and burgers on a regular basis.

Even though I’ve made the switch, I still feel Americans eat way too much meat. Personally I don’t eat it every day, and certainly not 3 times a day. I think as with all food, moderation is the key to balance. No mammals are 100% vegan, not even the deer and the cows. Why? They are eating bugs which do count as protein.  Why is protein (high quality) so important? The body needs protein for growth and repair. Our brain chemicals known as neurotransmitters are made from amino acids which are the building blocks of protein. Imbalanced neurotransmitters can lead to mood swings, depression, ADD, anxiety and a range of personality disorders. When we don’t get enough protein we simply do not have the raw materials that our bodies need to run optimally. If someone does choose a vegan diet, I urge them to skip all those highly refined foods such as fake meat, powders, and bars. A simple protein powder such as hemp or rice works well. Beans, nuts, and seeds are the main protein options for a whole food vegan diet. It is quite a challenge to have the variety that is optimal while staying away from processed foods. It’s also impossible to get enough zinc, and B12 on this diet, so a supplement becomes necessary. This is what really made me think about it different. If it was an optimal diet then all the components would be there. It’s a little easier for vegetarians as  yogurt, cottage cheese, and eggs all count as animal protein. Many are now flexitarian, eating fish and even chicken occasionally.

Whatever combination of food you may choose, always remember to keep it varied. This ensures that the body has all the nutrients it needs to keep you happy, energetic, and healthy!

Try this combination of veggies and meat (or beans if you are vegan/vegetarian) for a tasty meal that makes a yummy lunch the next day. You can double the recipe and freeze some for later use. As with most of my recipes you can switch the veggies up based on the season.

Sho’s quick and easy not-quite shepard’s pie

1 pound ground beef or goat (pasture raised) Vegetarians can use beans.

1 onion

1/2 small head of purple cabbage, chopped

1 large or 2 small heirloom tomatoes, diced or chopped

1 bunch of kale or collard greens, chopped thinly

1 cup yellow string beans

1 large sweet potato

blend of fresh herbs, to taste (any combo of thyme, basil, oregano, and sage work well)

1-2 tsp cumin

1 tsp paprika

1 tsp Italian dried herbs

1 tsp himalayan salt, more to taste

1 tsp fresh cracked black pepper

1 tbsp ghee or coconut oil

1/2 tbsp butter

optional:  1 tsp cayenne pepper

directions: Place sweet potato in veggie steamer and steam until mushy. Saute the dried spices for minute or two in the ghee or coconut oil. Then add onions and ground beef. Saute on low/med just until meat starts to brown. Add vegetables and fresh herbs. Cook on low until veggies begin to soften, 7-10 minutes.  Then put veggie and meat mixture into a baking dish. Mash the sweet potato adding butter, salt, and pepper. Put sweet potato on top of veggie mixture. Then cover with foil, and bake on 350 for about 25-35 minutes. Pull off foil for last 5 minutes if browning sweet potatoes is desired.

enjoy!

next workshop on November 8th. Detox for life part 2! detox4life.net for more info.