Get the skinny on weight loss, health + living.

Perhaps you’re wondering what bacon is doing on a weight loss site.

Well, as I’ve said many times before, eating fat doesn’t make you fat. Refined carbs and sugar make you fat. Eating “foodlike substances” such as soda, candy, pop tarts and fast food make you fat. Eating too much makes you fat. Too much estrogen and poor liver function make you fat. Skipping meals makes you fat. Stress, insomnia, and lack of exercise make you fat.

Good-quality bacon makes you full. It also makes your mouth do a little dance because it just tastes so good.

Oh, and it’s got B vitamins too

This dish has several advantages:

1. It’s protein-dense. Why are people so obsessed with protein for weight loss? There are a number of reasons. A couple of the most important: it keeps your blood sugar stable, and it’s thermogenic. That means that just by digesting the protein you’ll burn 30% of its calories.

2. It’s a great way to sneak in greens. Lettuce is a no-brainer, but sometimes people aren’t overly excited about the bitter greens like kale, mustard greens, and collard greens. These babies are drenched in onion/black bean/bacon juice and they’ll go down easy.

3. It’s filling. With plenty of delicious fat, it will keep you satisfied for hours.

4. It’s well-rounded.  You’ve got each macronutrient represented: protein, fat, and carb. And it goes without saying that it wouldn’t be on this site if it weren’t nutritious. Nothing refined or synthetic about any of these ingredients.

(please note that I have nothing against hamburgers…just fast food burgers)

INGREDIENTS

1 onion

1 bunch greens (collard and mustard work best)

4 slices bacon

1 can black beans

salt and pepper

water

As always, all ingredients should be as organic / local as possible.

1. Chop up onion and bacon and fry them in a pot. You won’t need any oil because of the bacon fat.

2. Wash and chop your bunch of greens and add them to the pot along with about 1 cup of water.

3. Simmer for 20-30 minutes.

4. Add black beans, and salt and pepper to taste.

5. Simmer for 5 minutes.

6. Feast.

Nuts, glorious nuts…Chock full of satisfying fat, protein, and minerals, these inexpensive snacks are crucial to keep around the house. Buy them in bulk: it’s cheaper.

Here’s a little story I actually told a client yesterday. It’s a personal tale. I call it “The Evolution of Nut Consciousness”.

For many years I avoided nuts. This is because I heard they had a lot of fat in them. I believed that eating fat would make me fat.

Then I started to get interested in nutrition. I learned that nuts had “good fat” in them, aka unsaturated fat. I started to buy some nice honey roasted Planter’s in a can, and feeling virtuous, snacked on those occasionally.

Then I enrolled in holistic nutrition school. I learned the following:

1. The only “bad” fat is “trans” fat (saturated fat is crucial). And nuts in a can are sometimes covered with trans fats to preserve them for longer.

2. Roasting nuts impacts their micronutrients. It’s best to eat them raw.

3. Eating fat doesn’t make you fat.

So I began my raw organic nut crusade. I tried Brazil nuts for the first time and couldn’t get enough (perhaps I was deficient in a mineral they had in abundance). I made cookies using a blend of ground oats and nuts. I ate lots of them. Then I made more and ate more.

Then I decided to use my nut cookie recipe as a snack demo at holistic nutrition school. This involved a nutrition analysis of the cookie recipe. Well…one cookie turned out to be about 350 calories.

Whoops.

Let me point out that this is a common scenario. Person has a pattern of bingeing. Person learns about nutrition. Person gets excited. Person thinks “as long as it’s healthy, I can eat as much as I want”. That’s not quite true. While I’m not an advocate of counting calories, anyone can see that eating four nut cookies at 350 calories apiece is…well…not the greatest idea. It is, of course, preferable to eating four Hostess Snowballs. Which I used to do.

So I’ve reined in my nut obsession. I still keep a box of almond milk in the fridge, as I’m not great with dairy. And I always have some kind of raw, organic nut in my cupboard. It truly is an ideal snack to tide you over between meals. Just a handful will sufiice. I like to mix up the kinds I get, as eating the same thing over and over can create an allergy. Besides, eating a wider bandwidth of foods means you’re getting a wider bandwidth of nutrients.  I still make the nut cookies sometimes, but I limit myself to one. Ok, maybe two. And I eat some of the batter. You know, to make sure it tastes ok.

Coconut milk itself may not fall under “recession cuisine”. One can of organic, full-fat coco milk equals nearly $2. But I will tell you that a little splash of it goes a looooong way towards filling you up with delicious fats. And that’s what recession cuisine is about: stretching your dollar while maximizing your nutrient intake.

“COCONUT?!” you may be saying. “Isn’t this a WEIGHT LOSS SITE?” Well, yes. The fact is, we’ve been fed some really skewed information about fats. Saturated fats in particular. We NEED them! And coconut milk’s a wonderful source. Ironically, studies have found that eating enough saturated fat actually supports the weight loss process.

Here are just a few of coconut milk’s benefits:

• It’s been shown to aid weight loss by speeding up the metabolism.
• The lauric acid in coconut milk is anti-viral, anti-fungal, and anti-microbial, so it helps boost the immune system, which is your body’s defense against illness.
• It contains potassium, calcium, chloride, Vitamin A and Vitamin E, so it’s great for your skin and hair.

Do I have you convinced yet?

Now, I KNOW you like the sound of coconut milk shake. How could you not? What if I told you that drinking about 12 oz of this shake kept me full for six hours? Everyone’s body is different, so I can’t guarantee the same results for you. But if you’d like to experiment, try blending up the following:

• splash of coconut milk
• splash of any other “milk” (dairy, almond, rice, hemp)
• organic frozen berries (another recession cuisine idea, as they are cheaper than fresh. I like to use cranberries, blackberries and blueberries)
• spoonful of almond butter
• Stevia to taste (just a few drops should do it)
• optional: raw egg (I don’t recommend eating them at ALL if you’re getting feedlot, non-organic, gross factory farmed eggs, but I get them from a good source and like adding them to my diet every so often)
• optional: raw cacao nibs (I happened to have some on hand and they add a nice chocolaty crunch)

It’s free. It comes out of our faucets. It comprises about 75% of both the Earth and our bodies. You can get it distilled or filtered or bubbly. You can add lemon or lime or ice cubes. But water?? That’s not a food.

No, it’s not. And I’m not suggesting you substitute your meals with water. But it’s a commonly overlooked and crucial substance.  It’s particularly key for weight loss because it helps the liver metabolize fat. It helps flush toxins out of your body. It improves muscle tone (hydrated muscles contract more easily). And most of us don’t drink nearly enough of it.

The recession part? It’s free. At least for now. The cuisine part? Sometimes when you’re hungry, sleepy, headachy, or craving sugar, you actually need water instead.  A few weeks ago I was at the tail end of a nasty bug, fever and GI symptoms included. I’d hardly had anything to drink…because…well…I couldn’t really keep anything down. And I developed a monster of a headache. As in, every time I shifted position, my head felt like a gong that had been smacked soundly by a sumo wrestler. I was concerned. What was going on? My brilliant boyfriend, who also happens to be a naturopathic doctor, suggested the obvious: dehydration. Sure enough, after sipping some water over a period of a few hours, it dissipated. You’d expect me to come up with this answer on my own, being a nutritionist and all, but it can be easy to forget about the basics.

Having trouble fitting the clear magical liquid into your life? Feeling confused about filtered vs distilled, flat vs bubbly? Here are a few of my top tips for effective H2O consumption. They’re good. Read ‘em all.

1. It’s great to aim for 8 glasses per day, but don’t drink them all at once – the body can’t absorb it. Instead, drink smaller amounts throughout the day.

2. If you have difficulty getting excited about drinking water, try purchasing a really fun cup or Sigg, and have it near you at all times. You can add flavorings like the aforementioned citrus, auditory stimulation like clinking ice cubes, or even a dash of tea or a FEW drops of juice to make it more palatable. Also try envisioning one pound melting off for each day you drink 8 glasses. It doesn’t quite work that directly but it can be good motivation.

3. The body absorbs flat better than bubbly. But bubbly’s far better than none at all.

4. It’s a good idea to filter your water. You can buy a home filtration machine or a Brita filter. Distilled refers to the process of removing minerals from the water – you don’t want that.

5. Please try to refrain from buying water in plastic bottles! They’re horrible for the environment. Get something you can use and re-use, like a glass bottle or a Sigg. Also, if you do happen to have your water (or any other drink) in a plastic bottle, make sure it doesn’t get hot. Heat causes the toxins from the plastic to leach into the fluid. Yum!

6. Caffeine does not equal water. If you’re drinking black tea or green tea or decaf coffee, that’s not water. Caffeine is, in fact, dehydrating. However, herbal tea is like water with herbal benefits. I know many people think “gross” when I say “herbal tea”. I used to. Try experimenting with flavors. Go to your local health food store and ask them what they would recommend for people who think most herbal tea is gross. I like rooibos myself.

7. Remember that we’re all interconnected. This web that links us all is particularly evident in the water supply. Reducing your use of toxic chemicals can help lighten the load on the earth. Installing a water-saving shower head contributes to conservation of this precious material. Try to tread lightly!

• EATING FAT DOESN’T MAKE YOU FAT – BUT DRINKING SODA DOES. If the first part of this statement confuses you, check out this brilliant book. If the second part confuses you, check out this new anti-soda ad running in NYC. Gross? Yes. Shocking? Yes. Potentially effective? Yes. Accurate? Yes…except for the part about avoiding consumption of fat. Drinking soda will do many harmful things to you. But people tend to respond quicker to threats about their appearance than to the mysterious potential pathologies occuring in their deep dark guts.
• WHO NEEDS THE LIVER AND KIDNEY, ANYWAY? New studies demonstrate that a 90-day course of genetically modified corn consumption  induces a state of toxicity in the organs of rats. Researchers called the findings “highly statistically significant” . And this was only over three months. Who knows what might happen over a period of years?
• NEVER WAS THERE A TALE OF MORE WOE / THAN MONSANTO AND ITS GMO. That was horrible, but I felt compelled to do something with my undergrad degree in English Lit. The Obama administration is seeking stories of how corporate food systems have impacted individual Americans. If you have a tale of woe of Monsanto or another industry giant, or simply want to express concern about these monopolies, click here.
• ULTIMATE DETOX IN 2010. New Year’s Resolution time. Join me for a three week weight loss detox beginning January 11. Lose weight and kill your sugar cravings using cutting-edge health techniques and easy to implement strategies. Detox safely and restore your health. Start 2010 with the energy and vitality you’ve always dreamed of having!  For more info, shoot me an email.

This little article has been making the rounds.

Titled “The 7 Foods Experts Won’t Eat”, it describes the horrors of various items from microwaved popcorn to canned tomatoes. At first glance these foods seem to have nothing in common. But look closer: each one has been tampered with. None are in their natural form. Whether it’s corn and soybean fed cows  or pesticide laden apples, none have escaped the heavy, and toxic, hand of man.

What does this boil down to? The less people have touched the food, the healthier it is. The organic-by-default lettuce and tomatoes growing in your backyard garden top the list. The boxed, processed, partially hydrogenated cookies in the middle of Safeway fall somewhere towards the bottom.

It seems like a lot of nitpicky information. Details that no one but a holistic nutritionist (hello!) would know. Well, first of all, that’s what you pay us for. But second, it’s worth taking a few minutes to enlighten yourself about what you’re actually putting in your body. It’s what you’re made of, after all. And who wants to be made of growth hormone, insecticide, and herbicide?

When discussing lifestyle issues with my clients, I often hear these kinds of comments:

“I know I should eat dinner earlier, but my husband doesn’t get home until 930, so I prefer to wait and eat with him.”

“I’d like to buy organic, but my girlfriend doesn’t see the value, and she’s all about spending as little money as possible.”

“I understand how important sleep is to my health. But my boyfriend works super late. 11 pm to 1 am is the only time we have together!”

These are difficult things to figure out sometimes. You may be on a health kick, but that doesn’t mean your partner is! And even if he’s motivated to make some changes, the realities of work and family obligations might prevent him from being able to engage as fully as he could. What can you do to move forward in wellness as a couple – so that one of you isn’t left stranded in the frozen tv dinners aisle while the other’s searching out the fresh local greens?

1. SET ASIDE TIME. Choose a couple of hours when you’re both relaxed and don’t have other pressing commitments. Ask your partner to join you – on the couch, at the coffee shop, at a bar, at a park – wherever the two of you feel most relaxed.

2. GET CLEAR ON YOUR NEEDS. Consider in advance what you need from your partner. Would you like him to help you prepare a healthy dinner twice a week? Do you need his support in sticking to your exercise regimen – just a little verbal encouragement? Would you like to institute a “no ice cream” rule in the house? It’s up to you to decide – and then to negotiate.

3. USE A GENTLE APPROACH.
YES: “Honey, I want us to live a long life, and I think it would be great if we tried to do a couple of things to improve our health. If we do it together we can support each other. These are my ideas.”
NO: “You fat slob, I am not attracted to you. Why can’t you get a six pack like the Hansen brothers.” / “I feel disgusting and flabby and unattractive! Stop feeding me chocolate!”

Using this mindset, you can work together to find compromises that work better for both of you. Think creatively and you’ll find solutions. He probably can’t change his work schedule, but perhaps you can eat an earlier dinner and then have tea with him when he gets home.

It’s fun getting people gifts when you’re inspired. But if you feel obligated to spend $40 on an ugly scarf for CeeCee just because you happen to sit next to her at work…don’t. The holidays are a perfect time to present coworkers and family members with delicious and nutritious homemade treats. Sugar abounds at this time of year, and we all know how toxic that stuff is (check out Nancy Appleton’s 146 Reasons Why Sugar is Ruining Your Health).  How about trying some naturally sweetened alternatives? You can introduce your community to the concept of healthy indulging. Even better, include a recipe with the gift so that they can try it on their own.

I recently stumbled upon this site and felt super inspired by the abundance of easy desserts. Try:

RAW VEGAN CHOCOLATE TURTLES

RAW VEGAN PEANUT BUTTER CUPS

RAW VEGAN ALMOND BUTTER COOKIES

And of course, a few stevia recipes:

WHITE CHOCOLATE CHIP CHERRY COOKIES

STEVIA CHEESECAKE, BROWNIES, AND MORE

Don’t forget to  let me know what you think!

Do you really think about the fact that everything that goes into your mouth becomes part of you?Your cells – and therefore your  skin, internal organs, muscles, and hair – are all made up of a mishmash of food-based nutrients and synthetic chemicals. Of course, the more nutrients you consume, the healthier your cells are. The more soda and Twinkies you eat, the sadder, slower, and weaker your system becomes.

As a holistic nutritionist, I work with you to determine which foods support you. Not anyone else. You. It’s different for everyone, of course. We are all biochemically individual. And as a nutritionist, I believe that what you put in your body every day, three times a day, is the most fundamental part of establishing health and well-being. Exercise, spiritual practice, sleep, community, breathing and many other factors also play a role.

But it goes beyond the food. I have had clients come to me who are eating relatively well: primarily whole, unprocessed foods, lots of water and herbal teas. They still complained of low energy, migranes, bloating, PMS, depression, and other symptoms. What was going on? Sure, we discovered that one was gluten intolerant…one couldn’t do dairy…one needed to be eating more vegetarian, and one needed more meat….and so on. However, the bottom line with all of them was that their digestion was not working the way it needed to. That meant that they could be eating the best diet in the world – the perfect diet for them – and still they wouldn’t be obtaining all the nutrients they needed. What’s going on here?

Since we are what we eat, digestion is fundamental to our health. Yet it’s often overlooked. In holistic nutrition school we touched on supplementing with probiotic and prebiotic foods, trying bitters or hydrochloric acid, but we were missing something. Bile.

Bile’s manufactured by the liver and stored in the gallbladder. It helps us digest fats. Here’s the problem – most of us aren’t making enough, or powerful enough, bile. So we’re not digesting our food the way we need to.

Why aren’t we making enough bile? Well, we don’t have the nutrients we need to make it. We simply cannot obtain all the nutrients we need from food alone any more. Our soils are depleted of minerals. The animals we consume are not fed their native diet of grass, so they’re not making the right nutrients in their bodies. Most of us are not feasting on raw meat and liver – other traditional sources of nutrition -  on a regular basis. Interestingly, when we miss out on these crucial vitamins and minerals, gallstones accumulate in the bile ducts of the liver. They block the flow of bile, exacerbating an already compromised situation.

I have had clients come to me with a list of twenty supplements they were taking daily. I don’t agree with that approach. But by taking four crucial supplements that create powerful and abundant bile, we vastly improve the efficiency of our digestive system. With bile this strong, we can extract every last nutrient from what we put in our mouth – even if it’s Taco Bell. Cause, come on…you know you don’t eat perfectly all the time. And of course, if you’re getting more nutrients, you may  be less hungry. Which means you won’t need to eat quite as much.

Below is a list of the four supplements needed to create lots of  healthy, strong bile. This protocol was developed by the Alternative Naturopathic Center in Littleton, Colorado.

TAURINE. Abundant in raw eggs, raw milk and raw meat, this amino acid assists in the production of bile. It dissolves cholesterol, preventing gallstones.

LECITHIN. A major source of phospholipids, lecithin is a key component of bile. It also builds cell membranes and supports brain function.

COD LIVER OIL. This oil offers Vitamin A, Vitamin D, and Omega 3s. Most of us are lacking in these crucial nutrients.

PLANT STEROLS. These lipids are processed out of most grains in order to increase their shelf life. Aside from strengthening bile, plant sterols also help make healthy cell membranes.

If you’re curious about brands, how to take these supplements, or even whether they’re right for you, feel free to email me.

• COMMUNITY GARDEN TAKES ROOT. Wilmington College in Ohio donated 20 plots of land, along with gardening advice, to families in need. Anyone who would like their produce organic, local, and – the best part – FREE – would do well to plant a few veggies. Even if you don’t have a backyard, start an herb box. Wouldn’t you love fresh basil in January?
• SPROUTS IN THE SINK, CARROTS ON THE COUNTER. So how do you begin growing edibles in your own home? Check out this interview with R.J. Ruppenthal, author of FRESH FOOD FROM SMALL SPACES. My favorite tip: don’t get discouraged. I myself I had the “black thumb” for many years. I even killed a cactus when I was a wee lass. I am happy to report that I’ve kept a lovely leafy green alive in my bedroom for the past two whole weeks. Stay optimistic!
• EEEWWWWWW. Q: Is this strawberry soft serve or chicken? A: You don’t want to know.
• SO MUCH FOR THE HIPPOCRATIC OATH. The American Association of Family Physicians has signed a sponsorship deal with Coca Cola. In doing this, the AAFP agrees to “educate consumers about the role their (Coke’s) products can play in a healthy, active lifestyle”. Only one phrase is appropriate here: WTF??? I find it very difficult to believe that these physicians have our best interests at heart. In case you’d like some concrete reasons as to why Coke is best avoided, have a look at this list of facts about soft drinks and obesity. And no, it’s not better if it’s diet.

Had a wonderful teleclass last night on COOKING AND STRATEGIZING FOR THE HOLIDAY TABLE.

We discussed:

five reasons to avoid sugar

five proven ways to curb your sugar cravings

four strategies for taking care of yourself during the holidays

plus a lot of other information.

The participants left saying “you’ve given us a lot to think about”.

Half-jokingly, I mentioned that I might start a support group for people wanting to get off sugar. At least three participants really liked the idea. What do you think?

Today I’m sharing my four strategies for taking care of yourself during the holidays.

3. CREATE SUPPORTIVE STRUCTURE. It’s crucial to build self-care into your schedule. This is especially true when you are in a stressful situation. Set aside time each day to give yourself what you need. So if you’re going to be spending from 8 am to 8 pm with your family on Xmas, and you know that’s just going to be too much, decide where you might want to build in breaks. Do you need to duck out for a walk at 11? Perhaps a trip to the bathroom at 3 pm? Figure this out in advance and promise it to yourself.

4. TAKE SPACE. If a situation arises that is particularly nasty or uncomfortable, don’t forget it’s okay to remove yourself while you decide on your next step. Just making the excuse that you have to visit the bathroom, or go outside to for some fresh air, will work fine. This way you can figure out what the situation calls for without being directly in the heat of the moment.

Achieving a goal is a powerful thing.

Sometimes we lose motivation along the way. We beat ourselves up for slipping, doubt our ability to make it. We can’t work up the drive to work out. The cruel things we’ve heard in the past echo in our head.

To fight these demons, we need to summon our strength. And music’s a great way to do it.

Some of these suggestions will inspire you and some of them will make you laugh. Either way they’ll shift your mood and get you out of the funk.  Feel free to contribute your own via comments!

I Won’t Back Down – Tom Petty

Don’t Stop Believin’ – Journey

Mama Said Knock You Out – LL Cool J

Eye of the Tiger – Survivor

We Will Rock You – Queen

You Gotta Be – Des’ree

Fighter – Christina Aguilera

Stronger – Britney Spears

I Will Survive – Gloria Gaynor

Crazy – Seal

Hero – Mariah Carey

Lose Yourself – Eminem

I Hope You Dance – Lee Ann Womack

Survivor – Destiny’s Child

I know it’s November but I can’t let it go!! Halloween is my favorite holiday of the year. And despite the fact that I’m a sugar addict in recovery, it was never about the candy for me. I loved the smell of leaves in the chilly fall air, the flickering lights of jack o’lanterns, the thought that I might catch a glimpse of a witch crossing the cold full moon. True, I did keep that pillowcase full of candy bars in my bedroom till the last Snickers bar disappeared sometime in December.  But for that one night, the spectacle of autumn in all her glory, the visions of ghouls and goblins, were enough to drive the candy to the back of my mind.

Whatever their motivation, kids – and not a few adults – are obsessed with Halloween.  Per the US Census Bureau, in 2002 the estimated number of trick or treaters was 40 million. And in 2004, 36.4 million children between the ages of 4 and 13 participated in this tradition. Sadly, what this means is that youngsters who need rich, nutrient-dense foods, are instead being injected with gallons of sugar and artificial coloring. Halloween accounts for 25% of annual candy sales. That translates to 2 billion dollars. In case you’re wondering what else you could spend two billion dollars on, have a look at Forbes.com’s suggestions.  And here’s some idea as to what the average family spends per month on groceries: responses range from$500 for a family of 6 (are they eating cereal for every meal??)  to over $800 for a self-professed “health nut”  family of five. As with the rest of the food we eat, corn is king – in this case, candy corn. This orange and white treat was created in the 1880s. In 2001, approximately 20 million pounds, or 8.3 billion kernels, were sold. Trick or treaters potentially feasted on products from 1,040 different chocolate and cocoa-producing companies.

Here’s the interesting thing. I’ve found that if you’re pretty healthy and eat primarly whole, unprocessed, organic foods, you have a baseline of feeling pretty good and energetic. When you eat something like Halloween candy, it makes you feel sick. Do any of you experience this?

HAPPY HALLOWEEN EVE, MY GHOULS AND GOBLINS!!

I guess it’s not quite correct to say “Halloween Eve”, since “Halloween” actually means “Hallowed Eve”. Regardless of the grammatical implications, today’s News Bites are heavy on the junk food. If you’re trying to deter your little one from consuming his or her entire pillowcase of Red Vines and Skittles, why not suggest a “buy-back” program, where every piece of candy contributed goes towards a non-food oriented gift? On that note, have a look at today’s FIRST item under google search “Halloween”.

• JUNK FOOD JUNKIES. Once you pop, you can’t stop. The Pringles ad is truer than you may know. Just in time for Halloween,  researchers at the Scripps Institute have concluded that the brain responds to junk food the same way it responds to heroin. Rats addicted to junk food will even submit to electric shocks in order to get their fix. The study’s scientists are quick to point the finger at fat, but remember that it’s trans fats, rather than natural fats, that have been shown to be problematic. Many synthetic food additives, also abundant in junk food, are toxic too. This may leave you feeling confused about to eat. My rule of thumb: if you don’t understand the ingredients, you probably don’t want it in your body.
• VIKINGS LOSE THEIR FRIES. Iceland is about to join the ranks of Jamaica and Bolivia as a country who’s lost its McDonald’s. The cost of flying in cheap, crappy meat got too high. Iceland, by the way, is a fascinating country. Their language has changed very little since the country was first settled around 900 AD. They do not use foreign words for new inventions, but make compounds of pre-existing Icelandic words, or revive ancient ones that have fallen out of use. I know you’ve always wanted to know how to say “Wednesday” in Icelandic in case you were ever in Reykjavik on a Tuesday, so check out this video on days of the week (today is Fostudagur!).
• COUNT CHOCULA’S CAMPAIGN DONATIONS. The Rudd Center at Yale (holla!) took an in-depth look at cereal companies’ marketing, and found that most of the marketing dollars are spent pushing the least nutritious concoctions.  Another Rudd Center study indicates that children enjoy their cereal equally whether it is sweetened or not. Children given a low sugar cereal, and allowed to add sugar to taste, end up consuming significantly less than those eating highly sugared cereal.

You’d think marathoners would be in excellent shape. Yet three people, ranging in age from 26 to 65,  died last weekend while running the Detroit Marathon.  What’s going on?

Perhaps they were decrepit and unfit to participate  in such a physically taxing challenge. Yet marathon deaths are not uncommon. Every year at least a few runners lose their lives during or just after the race.  And those are just the ones we hear about.

Think about it. In this blog I’m always encouraging you to consider what your ancestors would have done. (I should market a bracelet that says WWCMD – What Would Cro-Magnons Do).  The Cro Magnons weren’t running long distances. They were walking long distances, and sprinting for short intervals in order to flee a saber toothed tiger, or to spear a buffalo for lunch. When they were done wit hthis intense burst of energy, they stopped and rested briefly. So our heart and lungs are built for that kind of activity. Repeating the same movement at the same rate over and over again – i.e. distance running – shrinks these organs in order to increase the output. In a 2001 article in The American Journal of Cardiology, Dr. Alan Siegel published five years’ worth of studies on 80 middle-aged male runners. He drew blood samples before and after they ran a marathon. Post-marathon, their blood exhibited signs of cardiac damage: more proof that our bodies just aren’t meant to do this kind of exercise.

Those of you who thought fitness meant triathalons may be rejoicing at  this news. It’s true that you don’t have to run for miles and miles to see benefits. In fact, exercise like this can cause problems down the road. But it’s still important to push yourself to the limit at intervals, then back off. You can incorporate this philosophy in any activity you like, such as  running, dancing, or swimming. Let me know how it goes once we get the comments section working again

Don’t forget: you can be eating the most nutrient-dense, whole,  local, scrumptious, bionic diet IN THE WORLD and you STILL won’t reap the benefits unless YOUR DIGESTIVE SYSTEM IS ON POINT. Sorry to yell, but this is really important. ‘Tis better to break down a chocolate croissant with powerful bile and abundant hydrochloric acid than to have a meal of  organic liver, probiotic-rich sauerkraut, and steamed kale fermenting in your guts because you lack the digestive fluids you need to break them down. And interestingly, better digestion leads to weight loss.

How do you know if your digestion is off? Well, pretty much every American’s digestion is compromised. But here are some glaring, hit-you-over-the-head cluest:

1. You’re sluggish, fatigued, low-energy…whatever you call it, you just don’t want to get out of bed.

2. You endure GI distress symptoms like nausea, acid reflux,  gas, bloating, constipation, diarrhea.

3. You have unpleasant skin conditions such as rashes, acne, dry skin, excema, or psoraisis.

4. You have brittle hair or nails.

5. You find yourself anxious or depressed often.

6.  You have food or beverage cravings: grains, sugar, caffeine, dairy, and corn are common ones.

Does this sound like you? You’ll need to get your digestion up to par. You’ll feel, and look, much better. Click on me on the bar to the right if you want to talk more about how to do this.

1. JUICE IS HEALTHY. Trying to get in your five servings of fruits and veggies, you reach for an Odwalla or a Naked Juice. You give yourself a pat on the back for finding a treat that’s not only packed with vitamins, but really tasty. Unfortunately…juice is not all it’s cracked up to be. It’s essentially like  eating fruit with the fiber gone, which leaves…sugar. Yep, fiber slows the absorption of the sugary juicy part into the bloodstream so our blood sugar isn’t spiking like crazy. Without it you’re susceptible to the emotional highs and lows, and attendant health problems, that come from consuming sugar, alcohol, or refined grains. Also, many people aren’t aware that vitamins oxidize – i.e., begin to break down – when they hit the air. So the juice that was processed a few weeks ago is pretty compromised nutritionally by the time it reaches your hands. Stick to a piece of whole fruit instead. You’ll be getting the fiber and the vitamins in their peak form.

2. EATING FAT MAKES YOU GAIN FAT. On the contrary. Fat is crucial for our cellular health. Those who eat lowfat diets tend to be incredibly unsatisfied, and make it up in binges at the end of the day, then beat themselves up for their “lack of willpower”. Lowfat foods tend to contain lots of sugar, or salt, or artificial flavorings to make up for the tastelessness…and these additives can be quite harmful to your health, not to mention that many of them are linked to weight gain. On the other hand, having some fat with your meal helps you feel fuller longer and enables your body to digest the fat-soluble vitamins A, D, E, and K.

3.  DIET SODA IS A GOOD SUBSTITUTE FOR REGULAR SODA. Diet soda isn’t a good substitute for anything. If you want to lose weight – and avoid obesity and cancer – please don’t drink anything sweet and fizzy that isn’t kombucha. It’s not even so much the empty calories that bothers me. It’s the aspartame – linked to tumors and lymphoma in rodent studies – and the artificial coloring, which is now being linked to hyperactivity.  On the other hand, increasing your water intake is always a good idea. In fact, water is one of the most important tools for weight loss. It’s crucial for every cellular function.

For some, weight loss is as simple as a dedicated regimen of healthy eating and exercise. Other people seem to have incredibly stubborn fat that won’t budge no matter what. If this sounds like you, it’s time to look at a few other factors that could be causing you to retain the pounds.  One of these is the role your hormones play.

There are a number of hormones implicated in weight loss, and today we are going to focus on estrogen. Have you noticed that as a general rule, it’s easier for men to maintain a lean, muscular physique while women tend to have a bit more fat? This is due in large part to estrogen.  Men do have this hormone, and more of it as they age. However, it’s the main female sex hormone (or rather, group of hormones).

Excess estrogen can promote the growth of estrogen-sensitive fat tissues in anyone.  For men, these are located in the belly and chest, and for women, belly, thighs, buttocks, and upper arms.  Why would someone have excess estrogen? Well, in this day and age, most of us do. Xenoestrogens are estrogen-mimicking chemicals in pesticides, herbicides, plastics, and other synthetic substances. Many of us encounter these pollutants on a daily basis. Often times, our bodies mistake them for estrogen, and use them to grow more fat. And ironically, fat produces estrogen, so the more fat you have, the more estrogen you’ll make.

Another reason we have too much estrogen is because women are not pregnant or nursing nearly as often as they were back in the day. Now don’t get me wrong, this is not an argument for women to stay pregnant and barefood. But the fact of the matter is that womens’ bodies were designed to carry and sustain human life, and in order to do this, our bodies create progesterone – the pro-gestation hormone that’s present during pregnancy and nursing. Progesterone has a balancing effect on estrogen. Most women don’t have enough of it.

Now, remember that estrogen is not bad. It’s necessary! But too much of it will wreak havoc with your body. Everything in moderation, right? So if you think your issue might be an excess of this hormone, there are a number of things to try:

1. Avoid synthetic chemicals. Consider natural cleaners such as Seventh Generation, Dr. Bronners, and homemade alternatives.

2. Cut down on your soy intake. Soy contains estrogen-mimicking compounds.

3. Consult with a trained health care professional (like me!) before taking this step, but consider supplementing progesterone USING A NATURAL, PLANT-BASED FORM. Synthetic progesterone will just get you into more trouble.

A client emailed me a few days ago to ask what she should eat for dinner.

I wasn’t sure how to respond initially…and then I realized I have an entire philosophy as to how meals can be structured. I wrote her a novel-length description of her various options, and with some editing, I share it with you today. Let me know your thoughts.

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When you think of how to create your meal, begin with what I call the “Holy Trinity” (no offense to any Catholics): protein, starch and vegetable. Now, this needs to be modified for everyone depending upon what works for their body, and this is the kind of thing you consult about with a nutritionist. Also, generally, you don’t need starch at EVERY meal, though some people get really hungry if they don’t have it often. And we don’t tend to eat vegetable at breakfast, although there’s no reason why we can’t have some eggs over sauteed greens.

So there are a few ways to conceptualize the Holy Trinity at dinner. Here are some ideas:

1. A “one pot” route with the base being a vegetable starch. This would fall under stews. Chop up a yam or potato, boil it up with some broth, blend it, and then simmer with some assorted vegetables and meats such as chicken or beef. You can also use cabbage, carrot, or squash as a base. Often times sausage is nice to add to these peasant type soups. You might need to add a bit of grain i.e. sprouted bread on the side, or a bit of extra fat, i.e. cream or coconut oil or olive oil in the soup, in order to feel full. You might not. Play with it and see what works for you.

2. “One pot” with grain. This would be a “grain salad” using quinoa, buckwheat, brown rice, brown rice pasta…boil up your grain with broth and add vegetables and proteins. You can go Mexican style by starting with brown rice, adding avocado, shredded beef or chicken, lettuce, tomato, cheese, etc. You can go Thai by using coconut milk when you boil the rice, and adding baby corn, bamboo shoots, sauteed carrots and bok choy, fish…or Mediterranean style with sun-dried tomatoes, olives, feta or parmesan, smoked oysters, a sauteed green such as spinach, chard, or beet greens, good quality deli meats…that kind of thing.

3. The “1950s” route where you just have each element on a plate in its own area. This is where you would mix and match your favorite protein, starch and vegetable. The benefit of going this way is that they don’t actually need to harmonize all that well. You can use that can of tuna that’s been in your cupboard for months, add some lettuce, and have a side of leftover squash soup…

4. The last way I can think of is using a non-starchy raw vegetable as the base, i.e. salad, and omitting the grain. I personally can eat this way at lunch but not dinner – I get hungry in the middle of the night if I have no starch in the evening.  So you have to play with it and see how you feel. This would generally look like a salad and as you know salad has infinite possibilities. The other issue with salad is that we are entering colder weather, and eating uncooked vegetables at this time of year can make people cold. As always, it comes down to checking in with yourself to see how each food makes you feel.

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