Pierce Whole Nutrition

Upcoming Classes...

noreply@blogger.com (Ann Pierce) — Thu, 19 Jan 2012 17:30:00 +0000

I am teaching two classes next week at the Giggling Green Bean in Denver.

Tuesday, January 24th, 11:00 am - 12:00 pm: Toddler Nutrition

Tuesday, January 24th, 1:00pm - 2:00 pm: Food Allergies (things mom can do during pregnancy to reduce risk of food allergies for baby)

Go HERE and HERE to read more about each class and to sign up.

Hope to see you there!

Merry Christmas from PWN!

noreply@blogger.com (Ann Pierce) — Thu, 15 Dec 2011 18:20:00 +0000

No matter which holidays you are celebrating this year, you’re likely to be faced with massive amounts of delicious food and treats that are difficult to resist. And why should you? It’s the holidays!

Come January, though, you may be ready for a fresh start, and I would love to be a part of that. Together, we can work on nutritional and lifestyle changes that will steadily help you to lose the extra weight and improve your quality of life. My weight loss clients, whether they’re trying to lose 5 pounds or 50 pounds, have found that in addition to weight loss, they experience better quality sleep, increased energy, improved emotional state, increased immunity, fewer headaches, and many more positive benefits.

Call or e-mail me to set up a free 15-minute phone consultation to discuss your needs and your goals.

If you contact me before December 31^st, save $15 on each session going forward.

If you contact me before January 15^th, save $10 on each session going forward.

I have gift certificates available too, for those last-minute shoppers!

I wish you all a very Merry Christmas and Happy Holidays, and cheers to building healthy habits in 2012!

Lime Jell-O, and the Importance of Reading Labels

noreply@blogger.com (Ann Pierce) — Tue, 13 Dec 2011 16:41:00 +0000

I always try to educate my clients on the difference between marketing and actual nutrition information. A box of granola bars could say loud and clear on the front, “HIGH IN FIBER!”. But what does that really mean? More fiber than a bowl of chili? A candy bar? You need to read the actual nutrition label to find out. And while you’re there, check the sugar content. Usually those granola bars that claim to be high in fiber are also very high in sugar.

Another favorite of mine: “KIDS LOVE IT!” or “MOM APPROVED!”. First of all, if kids love it than it most likely has tons of sugar or artificial flavors. And exactly which “moms” are they talking about? Please don’t lump us all together, thank you very much.

Reading labels is very important, and it’s something I constantly have to remind myself of. Case in point: Over Thanksgiving, my entire family was together in a small town northwest of the Twin Cities. My sister and I were driving home from something, and wanted to stop for a coffee in this small town. As we parked, we noticed a place called the Nutrition Spot. We decided to give it a try. I think we were both hoping for a little natural foods store where we could get a cup of coffee and maybe a banana, healthy power bar, or something similar. But instead we walked into a smoothie bar. Not the most appealing thing on a cold morning, but we felt like we had to order something since the place was empty.

The chalkboard listed the smoothies. They had names like “Berry Blast” and “Banana Mango Punch.” Sounds harmless enough. My sister asked what was in the “Citrus Splash” smoothie, and the woman started listing off the ingredients. Among them were a flavored vitamin powder, and lime Jell-O powder. My sister then asked for a list of ingredients in each smoothie, and we realized that most contained some type of artificial flavors and sugars. We chose one that seemed the most natural, but it definitely still had that chalky, artificial sugary taste.

Can you believe that a place that calls themselves the Nutrition Spot uses Jell-O in their smoothies? I was appalled. It doesn’t even sound appetizing, much less nutritious! They probably have people coming in who don’t know any better, and drinking their smoothies in an attempt to lose weight... and little do they know that all those fake sugars only make them store more body fat.

Lesson learned – just because a restaurant has “nutrition” in its name doesn’t mean it will meet your standards of nutrition. Always ask for an ingredient list if you feel the need to, and always read labels carefully when you are buying foods. And for those of you who are my clients right now, if you don’t yet feel comfortable reading labels, speak up. I’m here to help!

Pregnant in Denver?

noreply@blogger.com (Ann Pierce) — Thu, 01 Dec 2011 18:50:00 +0000

A local baby store, The Giggling Green Bean, is hosting the Ultimate Baby Shower on Friday night from 6:30 – 8:30 pm. There will be prizes and drawings all evening long, plus discounts and samples, food, mingling and fun. If you’re expecting, stop by! I will be there to talk nutrition with the ladies, and to hand out coupons for my Mommy Package, which includes nutrition for pregnancy, lactation and post-partum weight loss.

What: Ultimate Baby Shower, hosted by Giggling Green Bean

Where: 3929 Tennyson St., Denver, CO 80212

When: Friday, December 2^nd, 6:30 – 8:30 pm

Go here for more information.

Hope to see you there!

Eat Like A Baby

noreply@blogger.com (Ann Pierce) — Thu, 17 Nov 2011 18:39:00 +0000

Since having my daughter Sally in April, I have come to realize that the phrase “sleep like a baby” really doesn’t make any sense. Or, I should say, it does not make sense if you’re referring to my baby. Because for her to sleep, we have needed everything from pacifiers to noisemakers to rocking chairs to made-up lullabies. She’s finally coming around in the sleep department, but I am still not sold on that phrase.

I’d like to replace it with “eat like a baby.”

For the past month and a half, I have had the pleasure of making all of Sally’s baby food. Most of what she has eaten has come from our weekly CSA box. I usually take one night per week to settle into the baby food-making routine: chopping, steaming, roasting, pureeing, sorting, labeling, freezing, washing dishes. Three or four hours later, I am completely exhausted. But when I get to feed Sally her fresh butternut squash and kale puree the next morning, and see the excitement in her eyes as she tries a new food, I feel such a strong sense of satisfaction.

It occurred to me one day that Sally’s diet is much better than my diet. In six weeks, her little 15-pound self has eaten four pumpkins, three squash, bags of apples and pears, over a dozen beets, one bunch of kale, three heads of cauliflower, two heads of broccoli, three heads of kohlrabi, and many more organic fruits and vegetables, most of them locally picked. She hasn’t eaten any Halloween candy or French fries or pizza, and she hasn’t indulged in any Miller Lites or glasses of red wine.

So, rather than sleep like a baby, I think we should all try to eat like a baby. Of course, we will have much more variety, but if we can try to make fresh fruits and vegetables the center of our diet, our health will improve and we will look and feel better. There is a reason that babies are so healthy-looking and happy all of the time!

I think this is an especially good challenge as we enter the holiday season. There are plenty of delicious, healthy holiday dishes that are traditionally served at Thanksgiving. Try to make these the focus of your plate, and forego the things that don’t truly celebrate the spirit of the season: choose a roasted sweet potato dish over a dinner roll; a slice of homemade apple pie over a frosted cookie.

I hope your Thanksgiving week is full of delicious food, family, friends, and relaxation. And I hope you can try to eat a little more like a baby, and sleep a little less like my baby!

Boar's Head Broken Down

noreply@blogger.com (Ann Pierce) — Tue, 01 Nov 2011 21:09:00 +0000

People have been enjoying Boar’s Head meats for over 100 years. There is a level of comfort around the name. People trust it, and do not question it.

But should we?

For all of my clients, I recommend choosing meats that are free of hormones and antibiotics (Why? Well, that’s an entirely different topic for a different day...). Meats from organic, grass-fed animals are even better, but much harder to come by. Recently, one of my clients asked about Boar’s Head deli meat. This client prefers Boar’s Head, but wanted to make sure it was an acceptable choice. I was happy to have the opportunity to research this a bit, and decided to share what I found since so many people love Boar’s Head.

I called a question hotline that I found on the company’s website. The woman was very helpful. Here is what I found out:

Boar’s Head does not carry any organic products at all.

However, they do have an all-natural line. It includes four types of turkey breast, two types of ham, and one type of roast beef. The all-natural meats are purchased from a completely different vendor than their regular meats. The all-natural vendor does not use any hormones or antibiotics in their animals.

Since the USDA does not allow the use of hormones in poultry and pork, it is safe to say that all of Boar’s Head poultry- and pork-based deli meats are hormone-free. However, they still may contain antibiotics (unless they are part of the all-natural line). In addition, the USDA does allow use of hormones in beef, so regular Boar’s Head beef will contain hormones and antibiotics as well.

So, it sounds like the only way to ensure your deli meat is hormone- and antibiotic-free is to purchase from the all-natural line of meats. The all-natural line is not as widely available. You may call the Boar’s Head question hotline at 1-800-352-6277 and ask them to direct you to a distributor in your city, who can let you know which stores and delis sell all-natural Boar’s Head meats. Since I always encourage clients and people who follow my blog to be very proactive when it comes to their nutrition and their health, I highly recommend making this phone call if you regularly purchase Boar's Head. It could be that the deli down the street from you is selling the all-natural meats... you won't know unless you research it a bit!

I will also mention that all Boar’s Head meats are free of fillers, gluten, artificial colors and flavors, and trans fats.

Hopefully those of you who are loyal Boar’s Head lovers found this information helpful!

Dear PWN,

noreply@blogger.com (Ann Pierce) — Fri, 28 Oct 2011 17:36:00 +0000

What impact does microwaving food have on its nutritional content? I have heard that microwaving devoids food of its nutrients, more so than heating on a stove. I am hoping that is false.

-John from University City, MO

The microwave question. We’ve all asked it at one point or another, and maybe we’ve even opted out of researching it in fear of what we’d find.

I actually do not own a microwave. We had a little one that had Ed inherited before we even met, and it was such an eyesore on our counter, and so rarely used, that we decided to get rid of it. I can honestly say that I don’t even miss having one around. If I ever designed a new kitchen maybe I’d designate a place for a microwave, but for now we don’t really need one.

However, I am still very interested in the topic of what different cooking methods do to nutrients in food. I did a little research, and here is what I found:

The main methods used for cooking vegetables are boiling, steaming, microwaving, or stir-frying. All types of cooking alter the food in some way. Generally speaking, the more heat used, the more nutrients and enzymes are destroyed.

Any time vegetables are cooked in water, greater nutrient loss occurs. The water leeches nutrients and, unless the water is used in the final dish, these nutrients are lost. Water-soluble vitamins include vitamins B and C, which are abundant in fresh vegetables. These are the most heat sensitive vitamins, and therefore are easily destroyed.

A study published in The Journal of the Science of Food and Agriculture (2003) found that when vegetables were microwaved in water, they lost 74% - 97% of their antioxidants. A 2009 study came up with similar results: broccoli that was boiled or microwaved retained fewer nutrients than broccoli cooked without as much water, such as by steaming or stir-frying. Other studies I found, however, were inconclusive as to whether or not microwaving foods was more nutrient-destructive than other cooking methods.

Despite the conflicting information on this subject, one thing is certain: microwaving does deactivate enzymes, which are useful when it comes time to digest the food. Other cooking methods can also deactivate at least some enzymes. That being said, gently cooked foods are typically easier to digest than raw foods for other reasons. My recommendation would be to lightly steam your veggies for maximum nutritional benefits. If you boil them, use the water as a base for a soup to get all the important nutrients from the vegetables. If you microwave vegetables, use as little water as possible and only heat them for a short period of time. Most of the research I found was on cooking veggies, but I believe these conclusions would apply to all types of food.

And, of course, never microwave in plastic. Glass or non-leaded microwaveable ceramic is best.

Sources

“Effects of different cooking methods on health-promoting compounds of broccoli” by Gao-feng Yuan, Bo Sun, Jing Yuan, and Qiao-mei Wang (2009

“The Claim: Microwave Ovens Kill Nutrients in Food” by Anahad O’Connor (New York Times, 2006)

www.medicinenet.com

Coconut Water Confusion

noreply@blogger.com (Ann Pierce) — Thu, 13 Oct 2011 22:38:00 +0000

Dear PWN,

What do you make of the recent news that coconut water is just sugar water and doesn’t really help you rehydrate? I’ve been using it in smoothies. Do I need to stop?

-Alice, St. Louis, MO

Alice & other readers,

Coconut water, by definition, is the clear liquid inside a young coconut. As the coconut matures, the liquid decreases and is replaced by coconut meat. Therefore, young coconuts have the most water.

There are naturally occurring sugars found within pure coconut water. In fact, most of the calories in a serving of coconut water come from its sugar content. Coconut water also contains high levels of potassium and other electrolytes, which is why it is often marketed as a solid beverage choice for athletes.

People who consume many servings of fresh fruits and vegetables per day will have no issue getting ample amounts of electrolytes and potassium into their diet. Therefore, water works fine for hydration. However, after a hot yoga class, long training run, or intense workout, a serving of coconut water can help quickly replenish electrolytes. The sugar in coconut water also provides energy.

So, to answer your question, coconut water does help you rehydrate. All of its sugars are natural, but they are still sugar. In terms of sports drinks, coconut water is the best. However, I recommend pure water still be your beverage of choice. Save the coconut water for those days when you feel especially depleted: right before or after an intense workout; those mornings when you wake up feeling like you possibly had one too many cocktails the night before; or other times of dehydration.

If you simply enjoy the taste, that is fine! Just be sure to consume coconut water with some protein and healthy fats so your blood sugar stays under control, and watch your sugar intake throughout the day.

Finally, beware of flavored coconut water or those claiming to be energy drinks. Read their labels carefully – any ingredient other than “pure coconut water” can mean added sugars or flavors. These do not contribute health benefits and can increase the sugar content unnecessarily.

I hope this clears things up a bit! Thanks for raising the issue. It can be easy to get caught up in the latest food or beverage trend!

Have You Seen This?

noreply@blogger.com (Ann Pierce) — Tue, 04 Oct 2011 22:21:00 +0000

I’ve seen these futuristic, video game-like machines twice in the past week, so I figured it was time to do a little research and figure out what was new in the world of pop (I’m from the Midwest. It’s pop to me).

Meet Coca-Cola Freestyle. Maybe you already have… according to Wikipedia, these touch screen soda dispensers were released by Coca-Cola to stores in June of 2010. But I am old, and my kid is still too young, so I am out of touch with what's hot in the junk food world.

These machines offer over 100 different flavors of beverage, and market them as being “made for you.” It’s a genius idea. If I were seven years old, hanging out at a Freestyle machine and choosing flavors with my friends would probably be really fun and cool. It’s like this generation’s version of going to 711 and mixing all the soda fountain flavors together into one big plastic cup.

Nutritionally, though, these machines are a disaster. Apparently there are over 60 diet and/or low-calorie flavors, which screams artificial sugars. And the ones using real sugar are still packed with real sugar, as well as artificial flavors and colors.

You know all of this though. Soft drinks are very harmful to our health, whether we are drinking an original Coke or a Caffeine-Free Diet Coke with Raspberry Orange flavoring. I just wanted to write about this to bring it to your attention. Just when it seems like we are gaining some momentum in the world of nutrition with things like organic gardens at elementary schools and gluten-free options on chain restaurant menus, something like this pops up. To me, the Coca-Cola Freestyle machine is just a reminder that we need to continue to educate ourselves and our families on the importance of nutrition, and make a consistent effort to incorporate fresh, healthy foods into our diets. No matter how much publicity healthy eating receives, there will always be equally strong pulls in the other direction. The more we know, the easier it is to choose wisely!

Back to Work!

noreply@blogger.com (Ann Pierce) — Tue, 27 Sep 2011 03:26:00 +0000

Hello! After five wonderful months of baby bliss, I am finally getting my nutrition business up and running again. And that includes reviving this little nutrition blog, which I am really excited about!

Please check out my updated website for new information on my services and new office location.

One of the great things about being a nutrition therapist is the variety of opportunities that come my way. I love working one-on-one with clients; it’s very fulfilling for me, and I think I am good at it. But getting out of the office to give an occasional presentation, educate a group of people, or attend a seminar provides me with a sense of balance and helps me to stay on top of the ever-changing nutrition world.

Last week, I was honored to be a part of a panel of nutritionists to discuss the nutritional aspects of raw, local honey. The panel was hosted by a Denver farm, Ekar Farm, as part of its celebration of National Honey Month. My most loyal readers know that I talk about the health benefits of honey often, and I even had a local beekeeper, Jessica, guest blog about honey two years ago (revisit it HERE).

I will not repeat what Jessica wrote about the health benefits of raw honey. I would, however, like to explain in more detail why honey should be your sweetener of choice.

There is a big difference between the way the body metabolizes table sugar and the way the body metabolizes fresh, raw, local honey. Table sugar consists of two molecules, glucose and fructose, bound together to form sucrose. Sucrose is considered a disaccharide, meaning the two sugar molecules are bound together.

When we consume table sugar, our body needs to use its stores of enzymes to break down the disaccharide sucrose into fructose and glucose. It then needs to metabolize the sugar. Metabolism requires many different vitamins and minerals, and since table sugar contains zero vitamins and minerals, our body must supply them. So, vitamins and minerals are pulled from the stores inside our body in order to metabolize the sugar. For this reason, table sugar is considered an “anti-nutrient”. Not only does it not provide us with any nutritional value, it actually steals nutrients from our body.

Honey, on the other hand, is much more self-sufficient! Like table sugar, honey is made up of fructose and glucose, however the bees actually add an enzyme to the nectar that breaks down these sugars. So, when we consume the honey, our body does not need to use up its own precious enzymes to break down the sugars. This leaves more enzymes to aid in digestion of other foods we consume throughout the day. In addition, honey contains high enough levels of vitamins and minerals to support its own metabolism, and even contribute to the body’s stores in the process. Honey contains B vitamins, vitamin C, vitamin D, vitamin A, vitamin E, zinc, iron, potassium, magnesium, calcium, phytonutrients, amino acids, antioxidants, and more. While some of these nutrients help fuel the metabolism of honey, others are absorbed by the body and used to support our health.

Finally, I want to reiterate the importance of buying your honey locally and raw and unfiltered. Local honey is especially beneficial to people with seasonal allergies. As the bees buzz around different trees, flowers and plants, they leave trace amounts of local allergens in the honey. In this way, eating a tablespoon of local honey is similar to getting an allergy shot from your doctor! Some people believe that for the local honey to help with seasonal allergies, it should be purchased within 50 miles of your home.

Raw honey is important because any type of heating or processing will kill off many of the honey’s nutritional benefits, including its active enzymes, vitamins and minerals. Honey that is not raw has been processed so much that it really is not much different than table sugar. So, it’s definitely worth the splurge!

Need some ideas on how to incorporate raw, local honey into your diet? Try drizzling it on top of your oatmeal or yogurt; topping whole grain crackers with some nut butter and raw honey; using it in homemade salad dressings; or even adding it as a sweetener to your coffee and tea.

Remember: honey is naturally much sweeter than sugar, so you don’t need much!

Serotonin

noreply@blogger.com (Ann Pierce) — Thu, 31 Mar 2011 13:20:00 +0000

As I have mentioned in the past, I teach nutrition at the University of Denver as part of a research study in the Department of Psychology. It’s a fairly small commitment - just two weeks out of every eight, for about 18 months. However, I really enjoy the groups and it’s particularly fun when they are interested in nutrition and come to class full of questions for me.

I changed things up a bit this round, because 2.5 hours of the food pyramid is just too dry for a Wednesday evening. So, we spent the first hour and a half discussing serotonin: what it is, how it affects the body, what depletes it, and how it is related to diet. Since the participants in the study all have a history of depression, this topic is particularly relevant to them.

Statistic: It is estimated that more than 80% of adults have a serotonin deficiency.

I came across the above statistic in my research. Serotonin levels can fluctuate on a daily basis and I know I can recognize when my own levels are lower than they should be. I thought I’d share an overview of what I taught last night, because we can all probably benefit from some information on how to boost serotonin!

Serotonin is a neurotransmitter, not a hormone. However, it works closely with hormones and is dependent on hormonal balance for proper function. It is manufactured from tryptophan, which is a protein that must be obtained from the diet. Therefore, a diet low in protein will lead to low serotonin levels.

Serotonin contributes to feelings of well-being, and regulates mood, appetite and sleep. It is our primary defense against feelings of depression and anxiety. So what can lead to low serotonin levels?

Genes: Some people simply genetically have lower serotonin levels in their body. These people must work extra hard to increase and maintain their levels using things like diet and exercise.

Chronic Stress: Long-term stress, whether it be physical or emotional, can deplete serotonin levels over time. Managing stress is a key to maintaining a happy, healthy mood.

Sunlight: Low exposure to sunlight can deplete serotonin. Serotonin deficiency is related to Seasonal Affective Disorder, which includes feelings of sadness or depression during the winter months or in the evenings. Light plays a crucial role in serotonin production.

Lack of Exercise: Physical activity has a mood-enhancing effect – if you’re an exerciser, you’ll agree with this. A lack of exercise depletes serotonin.

Diet: Proteins and healthy fats are pro-serotonin foods, while things like caffeine, soda, coffee, fake sugars, and processed foods are all anti-serotonin foods.

Our serotonin levels become depleted when we are not consuming a balanced diet. A low-calorie, low-fat, low-carb, or low-protein diet can significantly alter our serotonin levels and affect our mood. Tryptophan is an essential protein that we must obtain from the diet. It is found in high-protein foods such as turkey, chicken, pork, beef, seafood and eggs. In addition, a diet high in essential fats will support an increase in the availability of protein in the brain for serotonin production. Vitamins and minerals, which are obtained from plenty of fresh fruits and vegetables, are needed to convert the tryptophan to serotonin. As you can see, a balanced and varied diet is essential for proper serotonin levels, and therefore for a balanced, happy mood.

Although things like drugs, alcohol, sugar, and processed foods can temporarily increase serotonin, they quickly lead to a crash and will severely deplete serotonin levels over time. Many people turn to these things to experience a short-term “high,” only to lose it a short time later. Cravings for sugar or alcohol could be your body’s way of telling you that its serotonin levels are low and it needs more protein and healthy fats.

Finally, spend time outside to support healthy levels of serotonin. The activity and sunlight are so healthy for all of us, and since it’s spring now, there is no excuse not to be outside enjoying the weather!

Are You Hypoglycemic?

noreply@blogger.com (Ann Pierce) — Fri, 11 Mar 2011 15:40:00 +0000

Hypoglycemia is a fancy word for low blood sugar. The concepts of low and high blood sugar can be confusing at times, because they are so closely related and both indicate a diet too high in sugars and carbohydrates. So what distinguishes one from the other?

We all have a pancreas. Right after we eat a meal or snack, the pancreas secretes a hormone called insulin. Insulin’s main job is to take the glucose (sugar) from the foods we eat and put it into our cells. Once inside our cells, that sugar is stored for future energy production.

In a healthy body, insulin lowers blood levels of sugar after a meal by increasing the rate at which cells absorb this sugar. When we are exercising our haven’t eaten in a while, our body helps us regulate our blood sugar levels by releasing some of this stored sugar back into the blood, providing us with the energy we need to go about our lives.

However, poor dietary and lifestyle choices can interrupt this careful balance of sugar in our blood. A diet high in refined sugars, trans fats, and other processed foods, and low in fiber and fresh fruits and vegetables, can lead to hypoglycemia. When a lot of sugar is consumed, it is absorbed quickly into the bloodstream, leading to a hyperglycemic state. Due to the rapid increase of sugar in the blood, the pancreas secretes large amounts of insulin and that insulin works to put this sugar into cells. This then causes blood sugar levels to drop very quickly, leading to a hypoglycemic state. As this cycle continues with each meal or snack a person eats, the insulin eventually becomes tired and worn out, leading to poor function and eventually more serious diseases, such as diabetes.

Symptoms of Hypoglycemia

Cravings for sweets or carbohydrates
Irritability if a meal is missed
Tired or weak when a meal is missed
Dizziness when going from sitting to standing suddenly
Frequent headaches or migraines
Forgetfulness or low concentration
Tiredness an hour or two after eating
Heart palpitations
Occasional shakiness
Afternoon fatigue
Occasional blurry vision
Depression or mood swings
Being overweight
Frequent anxiety or nervousness
PMS

What Can You Do About It?

Exercise can help prevent the onset of hypoglycemia and type II diabetes, and can also help to control these issues. Exercise enhances the sensitivity of insulin, making it more efficient inside the body. In addition, it strengthens the body so it can function at a higher level. It makes sense if you think about it. When you have excess sugar in the body, it is just sitting there waiting to be used as energy (or, to be stored as fat). When we exercise, we demand more energy from our cells, utilizing all that excess sugar.

Avoiding alcohol can really help people with hypoglycemia, as alcohol interferes with normal glucose utilization and increases the secretion of insulin. Smoking increases free radicals and contributes to symptoms of hypoglycemia and diabetes, so quitting smoking is very important (for a thousand other reasons too!). Finally, as usual, focus on a whole foods diet – eliminate or reduce refined sugars and fats, excess caffeine, and all processed foods. Increase dietary fiber in the form of vegetables, legumes, nuts and seeds, and drink plenty of water each day.

As I have said in the past, blood sugar issues are at the root of many of our health problems (I know this from personal experience!) and it is very important to choose wisely for proper blood sugar control!

Oatmeal at McDonald's?

noreply@blogger.com (Ann Pierce) — Fri, 25 Feb 2011 15:24:00 +0000

Before you get too excited about the new “healthy” breakfast option at McDonald’s, read Mark Bittman’s article from The New York Times. This information should not surprise you – if it's from McDonald’s, it's probably not a healthy, whole food that should become a regular part of your diet.

“The McDonald’s product contains more sugar than a Snickers bar and only 10 fewer calories than a McDonald’s cheeseburger or Egg McMuffin.”

Those things are bad, yes. But most of you know by now that I’m not much of a calorie counter. It’s more about the ingredients in the foods you are eating. Apparently this particular oatmeal has around 15 ingredients. Hmmm. Seems to me oatmeal should have just 1 ingredient: oats!

I’ll let you read the rest HERE… including how to make your own oatmeal at home in a matter of minutes – faster than it would take you to drive through at McDonald’s!

Have a great weekend!

PMS

noreply@blogger.com (Ann Pierce) — Fri, 18 Feb 2011 15:31:00 +0000

In my Reproductive Health class, we spent a quick 2-3 weeks on men’s reproductive health and then moved on to the much more complicated world of women’s reproductive health. It has been really fascinating and I love learning about all of the science and nutrition behind the big issues we hear about frequently, such as PMS or infertility. It’s amazing how much nutrition can help!

PMS refers to recurrent signs and symptoms that females experience 7-14 days prior to menstruation. It’s easy for others to attribute their friend/mom/wife/sister’s crankiness to PMS, but it is important to understand that PMS is very real and affects people at very different levels.

During a healthy menstrual cycle, the hypothalamus, pituitary gland and ovaries work together to secrete a balance of hormones that will release a single egg and prepare the uterus for implantation of a fertilized egg. The hormones estrogen and progesterone must be in perfect balance for this to occur. The cycle is completed in about a month, and consists of three distinct phases.

However, when a woman’s hormones are out of balance or one of their systems is not functioning optimally, menstruation is disrupted and PMS symptoms occur. Some common hormonal abnormalities in women include low thyroid function, elevated cortisol, and elevated prolactin levels. Many women with PMS have elevated estrogen levels and reduced progesterone levels. These imbalances can not only cause symptoms of PMS, but other more serious issues as well.

As I mentioned, PMS symptoms can be moderate to severe. They include behavioral symptoms such as nervousness, anxiety, mood swings or depression; gastrointestinal symptoms such as bloating, diarrhea, constipation, or sugar cravings; female symptoms such as tender breasts or uterine cramping; and other general symptoms including headaches, backaches, acne, or swelling.

Although people experience PMS for a variety of reasons, there are some specific risk factors to be aware of. They include:

Coming off of birth control pills
Birth of a child
Death in the family or other trauma
Decreased light associated with seasonal changes
High consumption of dairy products
Excessive caffeine or sugar intake
Blood sugar imbalances (too many carbs or sugars in diet)
High blood levels of estrogen due to diet, body fat, or a poorly functioning liver
Vitamins B6 & B12 deficiencies
Low levels of vitamin C, vitamin E and selenium (they are required to metabolize excess estrogen)
Magnesium deficiency
Sedentary lifestyle

Luckily, there are some nutritional and lifestyle changes we can make to reduce or even eliminate symptoms of PMS. We need to focus on balancing hormones and increasing the quality of what we put into our body. If you are experiencing PMS symptoms that are interfering with your quality of life, I recommend addressing them as soon as possible, as they can lead to more serious reproductive health issues down the line. Some changes to make include:

Reduce or eliminate refined carbohydrates. They can lead to mood alterations and irritability, as well as depression and anxiety. Focus on complex carbohydrates such as fresh fruits and vegetables, brown rice, oatmeal and quinoa.

Reduce or eliminate refined sugars and artificial sweeteners. They cause dramatic increases in insulin production, causing sodium and water retention. This can lead to bloating, headaches, swelling, and other PMS symptoms.

Lower intake of arachidonic acid. Arachidonic acid can interfere with proper prostaglandin synthesis, leading to unwanted PMS symptoms. Foods high in animal fats (conventionally raised beef and poultry) contain lots of arachidonic acid.

Consume foods that reduce inflammation: fresh fruits and vegetables, fish, grass-fed beef, nuts, seeds, curry powder, garlic, and onions.

Reduce sodium intake to prevent water retention and support healthy insulin response.

Avoid caffeine and alcohol. This will help eliminate fluid retention, prevent reactive hypoglycemia, and reverse other symptoms related to PMS.

Vitamin B6: Supplementing with B6 can help with a variety of PMS symptoms. It increases synthesis of several neurotransmitters in the brain, including serotonin, dopamine, norepinephrine, epinephrine, taurine and histamine.

Vitamin D: Research has shown that increasing vitamin D levels can help reduce menstrual migraines and other PMS symptoms.

Essential Fatty Acids: Essential fatty acids help increase beneficial prostaglandin production and decrease headaches, bloating, depression, irritability and breast tenderness. Sources of EFAs include fish oil, seafood, flaxseed oil, evening primrose oil, and nuts and seeds.

Magnesium: Magnesium can become depleted during a regular menstrual cycle, which can lead to fluid retention and other symptoms of PMS. Supplementing with magnesium helps balance hormones and reduce symptoms.

Exercise regularly to alleviate stress, increase mood, improve concentration, and support a healthy menstrual cycle.

Know Your Oils

noreply@blogger.com (Ann Pierce) — Fri, 04 Feb 2011 14:22:00 +0000

I often get asked about oils, and what the proper oils are for cooking, salad dressings, baking, smoothies, and everything else. There are a few simple rules to follow with oils:

1. Don’t rely on only one oil for all of your needs. They have different smoke points and health benefits, and it is important to understand the differences so you get the most out of your oils.

2. Always purchase the highest quality oils you can find. Organic, cold-pressed, extra-virgin… you want the least processed form of the oil. The more processing the oil goes through, the fewer nutrients it will retain.

3. Store your oils properly. Some oils are hard at room temperature and can be kept in a cupboard. Others are sensitive to heat or light, so should be in darker bottles and kept away from the stove. For example, olive oil is very sensitive to heat and light. Yet, many people store it right next to their stove for easy access, or in a cupboard over the stove. The heat will spoil the oil and make it rancid, eliminating many of its important health benefits. Oilve oil should be kept in a cool, dry cellar or even a refrigerator if you live in a warmer climate. Flaxseed oil is another one that spoils easily and should be refrigerated.

4. Keep all fish oil supplements in the fridge as well to keep those healthy fats in tact.

5. Know the smoke points of your oils. Many use olive oil for cooking. However, did you know that its smoke point is only 325 degrees F? That means that heating olive oil to anything over 325 degrees F will begin to generate free radicals (cancer-causing agents you read about often) and change the chemical structure of the oil such that nutrients are destroyed. If you know the smoke points of your oils, you can use proper oils for cooking, salad dressings, and drizzling over pasta or veggies.

6. Myth: Oils will make me fat. This is NOT TRUE! As long as you are purchasing high quality, healthy oils such as extra virgin, cold pressed olive oil; extra virgin coconut oil; and organic flaxseed oil, they can only benefit your health. They are great for weight loss, hormonal balance, increasing metabolism, clearer thinking, energy levels, improving intestinal bacteria and health, and more. Healthy fats make up our cell walls, and when we avoid them, our cells become clumsy and sluggish, leading to weight gain and other unwanted symptoms.

The Spectrum Organics website has a great chart for the different smoke points of oils (found HERE). I recommend printing this out and hanging it in your kitchen. Try a few new oils this month. When you buy high quality oils, they contain many essential fats and other nutrients that can help keep you and your family healthy!

Stress: Nutrients to Help You Cope

noreply@blogger.com (Ann Pierce) — Fri, 21 Jan 2011 15:44:00 +0000

Earlier this week, I talked about the stress response that we all experience from time to time. As you learned, there are many diseases that are closely related to chronic stress levels and what the stress does to our internal balance. So, let’s all make an effort to lower our stress through our lifestyle and diet decisions.

Despite increased cravings for salt, sugar and carbs, focusing on nutrition is extremely important during stressful situations. The following nutrients are beneficial for someone who is experiencing short-term or chronic stress:

Vitamin C: Improves the capacity of the adrenal glands to adapt to stress; normalizes cortisol levels; increases immunity; acts as a powerful antioxidant. Food sources: fresh fruits and vegetables.

Thiamin (Vitamin B1): Provides energy; protects the nervous system and the heart. Food sources: Calf’s liver, nuts, brewer’s yeast.

Magnesium: Helps reduce cortisol levels after exercise; also known to help with strong chocolate cravings (many who crave chocolate are actually deficient in magnesium). Food sources: Nuts and seeds, leafy greens, salmon.

Zinc: Normalizes adrenal metabolism; important for bone health and immunity. Food sources: Calf’s liver, oysters, shellfish, beef, seeds.

Calcium: Deficiency associated with elevated cortisol production; critical nutrient in metabolism. Food sources: Dairy, leafy greens.

Riboflavin (Vitamin B2): Used in many metabolic processes including energy production. Food sources: Calf’s liver, leafy greens, seafood.

Pantothenic Acid (Vitamin B5): Used in energy production; plays a central role in adrenal-cortex function and cellular metabolism; sometimes known as the “anti-stress” vitamin. Food sources: Calf’s liver, egg yolk, fresh vegetables.

As you incorporate these important nutrients into your anti-stress diet, remember to eliminate foods that strain your adrenals and internal balance: caffeine, alcohol, refined carbohydrates, sodium, refined sugars, and any foods you may be allergic to.

In addition to focusing on good nutrition while under stress, don’t forget about the other lifestyle practices that can help significantly with stress reduction. Regular exercise, plenty of sleep, and taking time for yourself each day are all extremely beneficial. Even just taking a few deep breaths when you feel yourself getting worked up can really make a difference.

Enjoy the weekend!

Stress: Cortisol, Blood Sugar & Disease

noreply@blogger.com (Ann Pierce) — Tue, 18 Jan 2011 14:15:00 +0000

I know I promised this stress information last week, but I had too much going on and could not find the time to post. Normally I’d try to squeeze it in, but given the topic, I figured it was better to let it go and revisit it this week when I have more time.

We experience stress when life’s demands exceed our ability to meet those demands. Each of us has a different capacity to handle stress – this is an important thing to remember. One person may be able to juggle a full-time job, family, cleaning the house, volunteering, and cooking meals all without issue, while another may experience severe stress and fatigue with a full-time job and no family to worry about. Another important point: stress can be physical (such as a knee surgery), emotional, psychological, or social; short-term or long-term; and real or imaginary/perceived.

Acute stress is the body’s initial response to stress, otherwise known as the “fight-or-flight” response. Remember, fight-or-flight refers to a series of changes that rapidly occur inside the body when we encounter a stressful situation. These specific changes actually prepare the body for quick thinking and fast-acting behavior so we can optimize our response to the stressful encounter. Energy reserves of fat, protein and carbs are rapidly mobilized through tissue breakdown, and this energy is transferred to our arms and legs so we can move quickly. Adrenaline levels increase, heart rate increases, blood pressure rises, body temperature increases, and we become very alert. The idea is that we will deal with the situation and then our body will quickly return to its normal balanced state.

Chronic stress, however, interferes with the natural fight-or-flight response. When someone is under chronic stress (and I think it’s safe to say we’ve all experienced chronic stress), cortisol levels increase. Cortisol is a hormone that helps the body respond to stress. It is useful in small amounts but very damaging in large amounts. The chronically high cortisol levels contribute to muscle loss, fat gain, and accelerated breakdown of bones and tissues. Symptoms of too much cortisol include weight gain, fatigue, blood sugar fluctuations, increased appetite, carbohydrate cravings, muscle weakness, low immunity, anxiety and depression, and low sex drive. Eventually, chronically high cortisol levels lead to inflammatory diseases such as diabetes, obesity, heart disease and arthritis.

Research has made it clear that there is a strong relationship between chronically elevated cortisol levels due to chronic stress, and long-term health. One of cortisol’s original roles is to encourage the body to refuel after responding to stress. However, when we have chronically high levels of cortisol, we are always hungry and craving certain foods, because our body thinks we need to refuel. This can lead to over-eating, and the fat tends to accumulate in the midsection – so it is readily available for the next stress response. This type of abdominal fat is associated with heart disease, diabetes and cancer.

Finally, I want to share the connection between chronic stress, elevated cortisol levels, and blood sugar imbalance. Insulin is another hormone I’ve talked about occasionally. Insulin’s primary role is to regulate our blood sugar levels. Other roles of insulin are to store fat in our cells, store sugar in our liver and muscle cells, and instruct proteins to build muscle. Someone with healthy insulin levels and insulin responses will optimally utilize the hormone and have internal balance.

During the stress response (fight-or-flight), all of our cells are instructed to ignore insulin, so as to keep the energy (fat, proteins and carbs) in the blood for rapid mobilization and use as our body responds to the stressor. Cortisol sends a message to the cells that rather than storing energy, they should break down their stored energy and send it into the blood. This is quite effective when we are actually facing a stressful situation, because we suddenly feel a surge of energy and can move quickly.

However, with chronic stress and chronically high cortisol, the body is continuously told to ignore insulin, which leads to insulin resistance. This is when our body becomes desensitized to insulin and therefore we have too much sugar in our blood, leading to weight gain, increased appetite, carbohydrate cravings, and diabetes.

Later this week I will talk about some important nutrients for someone who is under a lot of stress.

"The Year of the Vegetable"

noreply@blogger.com (Ann Pierce) — Fri, 07 Jan 2011 13:42:00 +0000

Happy New Year! After a couple of weeks off for some family time, I am back in school and ready to spend the next 3 ½ months learning about Clinical Nutrition and Reproductive Health & Nutrition – two of my last classes!

Right now we are learning a lot about stress. It’s one of my favorite topics, because it is so strongly linked to many different diseases and symptoms. I know I talk about stress often, but it’s good to revisit because we all experience it and are constantly trying to manage our stress. Next week I will go into more detail on stress, the science behind it, and the nutrition to help you cope with it.

Today, I want to leave you with an article that I really liked from Monday’s Opinion section of the Wall Street Journal, called “2011: The Year of the Vegetable.” It wasn’t anything groundbreaking, but I appreciated the writer’s approach of holding parents accountable for what their kids eat. Click HERE to read the full article. To summarize: Childhood obesity is clearly a rising problem (and not only that, but all of the diseases and symptoms that accompany it – from ADHD to anxiety to diabetes in children). Basically, George Ball is saying that parents cannot expect their children to make healthy choices on their own. They live in a world that hands them bad food: school lunches, birthday parties, vending machines. It’s up to their parents to model healthy choices because – as we all know – kids imitate their parents. This goes beyond just serving a vegetable with dinner each night. Parents must work to get their kids excited about trying new foods. Growing vegetables in the home and including kids in cooking are some ways to do this. Parents must also recognize and appreciate the fact that liking vegetables is an acquired taste. Don’t give up – be patient with your kids and continue to model healthy choices and behavior. If it takes 2 years before your child tries a piece of celery, that's okay! At least you persisted and he's now eating celery.

George Ball is chairmen of Burpee Co., which sells vegetable seeds and plants that can be easily grown inside the home (for those who don’t have a garden or are too overwhelmed to create one). Check them out HERE. Start small: Maybe just grow 1-2 vegetables this year. But include your kids and see how they react to the process.

Have a great weekend!

Staying Healthy Through the Holidays

noreply@blogger.com (Ann Pierce) — Mon, 20 Dec 2010 14:49:00 +0000

Most of you probably have at least one holiday cocktail party or dinner over the next week or two, whether it be with co-workers, friends or family. With the mountains of cookies, boxes of chocolates, and bottomless drinks, the holidays can leave you feeling bloated, fatigued, and ready for a fresh start. And while I love people who get energized about being healthy and active, why wait until January 1^st? (Secretly, I get so annoyed with the people who suddenly show up at the gym for the first time in months and crowd my treadmill and pool and yoga classes in early January!). There are a few easy things you can do to stay balanced over the next week or two that will help you enter 2011 feeling great.

If you have a holiday cocktail party or happy hour, enjoy the people more than the food and drink. If you make the people your focus, you will be less likely to continuously snack on cookies and candies and dips, and more likely to leave feeling energized. It may help if you decide ahead of time how many drinks you will consume. Offer to drive a group of friends, as this will automatically limit you to one or two drinks. Or, just give yourself a limit and sip slowly. Alcohol contains not only empty calories but also a lot of sugar, which can lead to increased snacking on those cookies!

For holiday dinners, my best advice is to treat it like a regular meal. Many people like to “starve” themselves all day so they’ll be nice and hungry by the time they get to their dinner, and then they overeat and feel uncomfortable for the remainder of the night, and possibly into the next day. When you cut back on food all morning and afternoon, your blood sugar will be out of whack and your judgment will be impaired due to extreme hunger. In addition, your metabolism will slow because it thinks you are starving. Give your body what it needs: a healthy breakfast that includes protein, complex carbohydrates, and some fruits or vegetables; a well-rounded lunch; and possibly a snack in between of some fresh veggies with hummus or an apple with almond butter. That way, by the time you get to your dinner party, you will comfortably snack on a few appetizers and then enjoy the meal without overdoing it. And, your metabolism will be nice and fast from your consistent eating throughout the day, so you're more likely to burn off those calories and sleep well.

Don’t let exercise get lost in all the commotion of the holidays. No matter how busy you are, I challenge you to find time each day this week to exercise. IT ONLY TAKES 15 MINUTES!! A walk in the snow with your family; playing fetch with the dog in the yard; cross-country or downhill skiing; snowshoeing; or even escaping to the gym for a quick swim or yoga class will really benefit you. Holidays are fun but also can be stressful. Take some time for yourself and enjoy the outdoors, no matter what the weather is. Your body burns extra calories when you exercise in the cold weather, so go for it!

My last piece of advice is simply to enjoy some of the “excess” that comes with the holidays. Even though I’m an advocate of being a conscious eater and taking control of your health, I also believe in enjoying your food and drink. If you come home from a party feeling like you had one too many cookies, brush it off and start fresh the next morning. No need to completely deprive yourself!

Merry Christmas!

Twink Designs!

noreply@blogger.com (Ann Pierce) — Fri, 17 Dec 2010 14:36:00 +0000

Happy Friday!

Many of you have commented on the grapefruit that I use as part of my logo. My mom painted it for me, and she actually runs her own business. She paints, and then turns her paintings into everything from business cards to wedding save-the-dates and more! She even does commissions for people. Anyway, she has a great new website and Etsy site (if you haven’t discovered Etsy yet, I highly encourage it… just make sure you have hours of free time!).

She has some really great Christmas cards so if you’re still looking for some, check out her work! She also can do any type of customizable work – just e-mail her to get started. Her website can be found HERE and her Etsy site HERE.

On Monday I’ll talk about some tips for healthy eating through the holidays… so check back then!

Hormones, Part 3: Rebalancing

noreply@blogger.com (Ann Pierce) — Fri, 10 Dec 2010 14:46:00 +0000

As you read on Wednesday, when our cortisol, adrenaline, and insulin levels are out of balance, our health suffers. It starts with minor symptoms and can progress to more serious issues.

So what are some ways to rebalance these hormone levels? I’ll give you one guess… nutrition! Oh, and exercise, stress management, and other lifestyle choices will help too.

Nutrition

Never skip meals! When you do, your blood sugar gets out of whack and you tend to experience increased cravings and mood swings. Not to mention your metabolism slows down because it’s waiting for the next time you eat.

Focus on whole foods and avoid processed or refined foods whenever possible. Whole foods supply us with the vitamins and minerals we need to sustain the processes inside of our body. When we don’t get enough of these important nutrients, our organs and tissues suffer, leading to health symptoms.

Make sure that each meal and snack you eat contains a balance of proteins, healthy fats, and complex carbohydrates. All of these components are needed for balance. So, for example, instead of having an apple for a snack, try an apple with almond butter for dipping and some whole grain crackers.

Include fresh fruits and vegetables into your nutrition plan.

Drink plenty of water each day! Remember, the minimum is half of your body weight in ounces, each day. Increase this if you exercise, live in a dry climate, drink caffeine, consume sugar, or consume alcohol.

Stress Management

This is something that all of us probably need to work on. Why does managing stress aid in balancing the hormones? Because hormones are often secreted in response to stress, which contributes to an excess inside of the body. Make downtime an important part of each day. It can be something as simple as spending 5-10 minutes reading a good book each afternoon, or listening to music before you fall asleep at night. When you are feeling overwhelmed, practice deep breathing to keep yourself centered.

Exercise

It is important to include a variety of exercises into your routine: flexibility and calming exercises; resistance training; and cardiovascular or stimulating exercises. Rather than just running every day or lifting weights a few times a week, try a combination of running, walking, yoga, pilates, and swimming, for example. However, remember that exercising too much can wear the body out and lead to poor health by the buildup of oxidants. It is important to find the right balance and not overdo it.

Lifestyle

The last component to balancing your hormones is your lifestyle choices. Try to make decisions that will add to a healthy environment. Educate yourself on how toxins affect your hormones and your health, whether they are coming from things like lotions or shampoos, laundry detergents, or your food.

There are many components to finding a balance, and if you can work slowly in each category above, you WILL notice a difference in your mood, energy and overall health.

Hormones, Part 2: Cortisol, Adrenaline & Insulin

noreply@blogger.com (Ann Pierce) — Wed, 08 Dec 2010 14:52:00 +0000

Now that we know about biochemicals and that hormones play an important role in keeping the biochemicals balanced, let’s learn more about these specific hormones.

Cortisol

Cortisol’s many functions include preventing blood sugar from falling too low, aiding the liver in energy storage and new sugar production for energy, mobilizing energy to the brain so we can think and act more efficiently, and fighting inflammation throughout the body. All good things! However, too much cortisol can lead to a serious imbalance within the body. Cortisol production can become out of balance as a result of STRESS: emotional stress, nutritional stress, chemical stress, physiological stress, or hormonal stress. When we have excess cortisol production, we use up our structural and functional biochemicals very quickly and become depleted. This leads to symptoms such as depression, memory loss, loss of lean body tissue, bone loss, type II diabetes, high cholesterol and triglycerides, redistribution of fat to midsection, high blood pressure, weakened immunity, and inflammation throughout the body.

Adrenaline

Adrenaline is also known as the “fight or flight” hormone, which I write about every now and then. It is secreted in large amounts when we are under any type of stress, and is secreted in smaller, more regularized amounts constantly to help the body do things like maintain heart beat, access biochemicals, break down food for energy, and break down old cells to rebuild new ones. High adrenaline levels can be addicting in the short-term, because they demand the use of all of our biochemicals which leads to a false sense of optimal health. This is why people may experience a “high” or energy burst when they are under tight deadlines or when they are in a dangerous situation and must act quickly and smartly. However, over time too much adrenaline production can lead to the body using up its storage of biochemicals faster than it can rebuild them. This leads to any of the following symptoms: agitation, anxiety, nervousness, bladder urgency, blurred vision, emotional intensity, excessive sweating, heart palpitations, inability to fall or stay asleep, loose bowels, headaches, mental exhaustion, and flulike symptoms.

Insulin

I write about insulin often in relation to blood sugar imbalances. Insulin is another very useful hormone, as it helps keep the body from using up too many biochemicals and is a major rebuilding hormone (assuming one is eating the proper nutrients). However, lifestyle-based insulin disorders are caused by the under- or over-secretion of insulin due to daily poor nutrition and/or lifestyle habits. These can include a diet too high in refined carbohydrates or processed foods; over-exercising OR not enough exercise; over-consumption of alcohol; smoking or drug use; and more. High levels of insulin lead to oxidation, which is the forming of free radicals inside the body. Eventually one will become insulin-resistant, which causes chronic high insulin levels. The following are symptoms of insulin-resistance: fatigue, brain fog, heart palpitations, difficulty sleeping, irritability, anxiety, loose bowels or constipation, panic attacks, severe sugar cravings, acne, depression, infertility and/or irregular menstrual cycles, and weight gain. If left untreated, insulin resistance will eventually lead to poor health and disease, including things like high cholesterol, high triglycerides, hypertension, type II diabetes, coronary and cerebral atherosclerosis, and even cancer.

Now that we know a little more about these three important hormones, we need to know how to rebalance them! On Friday, I will address this issue, including nutritional protocols for rebalancing the hormones.

Hormones, Part 1: The Biochemicals

noreply@blogger.com (Ann Pierce) — Mon, 06 Dec 2010 14:28:00 +0000

One of the things I love about holistic nutrition is that when people switch to a whole foods-based diet and significantly reduce or eliminate things like processed foods, trans fats and refined sugars, they experience relief from many symptoms, not just the one they were originally targeting. For example, a client may start to lose weight (the original goal), but in addition they have more energy, begin sleeping through the night, have their acne clear up, or eliminate chronic constipation. This creates a cycle of increased self-awareness and more consistent healthy eating!

These changes take place because whole foods have the power to alter the balance inside the body to a more favorable, healthy state. Hormones are partially responsible for this conversion. Hormones keep our body in (or out of) balance, and many external factors affect this balance.

The first thing to understand is what our body’s biochemicals are. Biochemicals are the different chemicals inside the body that keep it functioning well. They are constantly undergoing chemical reactions and being used up. Nutrients from the food we eat provide the materials needed for rebuilding our biochemicals – a process called regeneration. Metabolism is the sum of all of these reactions. So, without biochemicals, our metabolism slows and we begin to feel symptoms such as fatigue, headaches, digestive distress, anxiety, stress, food cravings, skin rashes or acne, and more. Things like alcohol, processed foods, refined sugars, and stress use up our biochemicals rapidly. But with a whole foods-based diet, we are constantly replenishing our biochemicals and allowing our systems to function more optimally.

There are structural, functional, and energy biochemicals. Structural biochemicals include our cells, organs, glands, teeth, hair, skin, nails, muscles, bones, and tissues. Our functional biochemicals include hormones, neurotransmitters, enzymes, cell mediators, and antibodies. Finally, our energy biochemicals include sugar, triglycerides, and glycogen.

One way to keep our biochemicals replenished and functioning properly is to keep our hormones in balance. Later this week, I’ll talk about three hormones that are crucial for internal balance: cortisol, adrenaline and insulin. These hormones are commonly out of balance and are partially the cause of many negative health symptoms that people experience.

Date Sugar

noreply@blogger.com (Ann Pierce) — Fri, 03 Dec 2010 14:42:00 +0000

My little sis lives on her own now, and she frequently calls or texts me from the grocery store to ask about a certain food or new product. She is a conscious shopper, which is something I encourage everyone to be. She also isn’t afraid to try new foods. This is so important – if you get into a routine of buying the same things at the grocery store each week, you will never learn about new foods and eating becomes more of a chore and less enjoyable.

This week, sis asked me what I think about date sugar. Although I have baked with dates, I have never tried date sugar before (new food!), so I had to do a little research. What I found is that date sugar is simply dehydrated dates, and it is used as a sugar for sweetening or baking – similar to the way you’d use brown sugar. Bob’s Red Mill makes date sugar, and this is a company that has very reputable products that are minimally processed.

Date sugar seems like a good sugar alternative if you like the flavor of dates. However, IT IS STILL SUGAR! That is the key point I want to make. Just because the sugar comes from a date does not make it any healthier or react any differently inside the body. Keep in mind that most of the regular white sugar we see comes from beets – a root vegetable! But that doesn’t mean we’re eating veggies when we consume sugar.

My advice on sugar is this: if you like something sweet every once in a while, choose something that is made with REAL ingredients: butter, eggs, whole wheat flour, and – most importantly – a form of real sugar. This will be more likely to satisfy your craving, and then you can get back to your healthy diet. Artificial sugars have countless side effects to our body and its many systems, including neurological, psychological, gastrointestinal, and endocrine issues. Since our body does not recognize “fake” sugars, they are not processed like real food and instead are deposited into our tissues, where over time they build up and cause symptoms. While symptoms may start small, such as occasional headaches, they can quickly progress to much more serious health issues.

But consuming too much real sugar isn’t great either. Which leads me into my topic for next week: hormones! We have been learning a lot about hormones and it’s one of my favorite topics, because it seems that balancing hormones is one of the major components of health and well-being. Next week I’ll talk more about hormones – specifically adrenaline, cortisol and insulin – and the important roles they play in the body.

Heart Disease & Your Genes

noreply@blogger.com (Ann Pierce) — Thu, 18 Nov 2010 15:34:00 +0000

Did you know that you can use nutrition to actually affect your genes?

We read a book last week for my Life Cycles class called Feed Your Genes Right by Jack Challem. It was fascinating to learn about how important diet is in turning on or off the genes we may have for certain diseases and conditions. Recent research shows that genes are NOT rigid determinants of our health. We all have the ability to improve the way our genes function through nutrition and other lifestyle improvements. So, no more blaming things on genes!

Nutrients are literally the building blocks of our bodies. If our nutrition is poor, our bodies will have an incomplete, unhealthy foundation. People often do not realize that genes are not fixed; rather, they are flexible and continuously responding to the nutrients we put inside of our bodies, as well as to our emotions and stress levels.

Certain nutrients affect our genes in very specific ways. For example, sugary foods and refined carbohydrates boost our levels of insulin, a hormone that alters gene activity and increases risk of obesity, diabetes, heart disease and cancer. On the other hand, nutrient-dense foods such as vegetables and seafood actually turn off many of our disease-promoting genes, and foods such as kiwis and berries can both prevent gene damage and also repair genes that have already been damaged. As you can see, choosing nutrients wisely can truly affect your health!

Heart disease is characterized by a thickening of the inner walls of the arteries within the heart (sometimes referred to as atherosclerosis). This reduces blood flow, thereby slowing the delivery of oxygen and nutrients throughout the body. Some people have genes that predispose them to cardiovascular disease. However, cardiovascular disease can almost always be offset by healthy eating and lifestyle choices.

There are some different genes people inherit that are related to heart disease:

There are genes that lead to inefficient utilization of MTHFR, an enzyme necessary for folic acid utilization. This leads to increased risk of heart attack or stroke.

Some genes can cause elevated homocysteine levels in the body, a common risk factor for heart disease and stroke. Homocysteine damages the cells that line blood vessel walls, leading to cholesterol deposits.

Some genes cause cholesterol-transporting proteins to behave inefficiently. This can lead to higher blood-cholesterol levels and increased chance of heart attack.

Certain genes lead to LDL (“bad” cholesterol) being more susceptible to oxidation. Oxidation occurs when people have a poor diet that includes fried, fatty or sugary foods. Oxidized LDL triggers an inflammatory response that leads to heart disease. During the inflammatory response, white blood cells capture oxidized LDL and then release them into blood vessel walls, causing damage.

Below are some nutrients that are very important for someone who has genes for heart disease. Try to incorporate them into your diet in the form of whole foods. However, supplementing can also be very helpful.

Vitamin E: Vitamin E helps prevent LDL oxidation. People with high cholesterol have a greater need for vitamin E because there is more oxidation inside their bodies. Whole food sources of vitamin E include sunflower seeds, almonds, olives, papaya, and leafy greens.

Vitamin C: Vitamin C will work with vitamin E to reduce levels of oxidation inside the body. A lot of research has linked vitamin C intake to longevity and decreased risk of heart attack and stroke. Vitamin C also helps manufacture the heart cells and maintain structure and flexibility of the blood vessels. Whole food sources include papaya, bell peppers, broccoli, brussels sprouts, strawberries, oranges, cantaloupe, kiwi, cauliflower and kale.

CoQ10: CoQ10, like vitamins E and C, will reduce oxidation and help keep blood vessel walls clear. People with heart failure almost always have low levels of CoQ10. CoQ10 also helps prevent thickening and stiffening of the heart muscle, which leads to poor function. Whole food sources of CoQ10 include sardines, mackerel, grass-fed meats (especially organ meats like liver), pastured eggs, spinach and broccoli.

Essential Fatty Acids: EFAs work to reduce inflammation in the body. Heart disease is an inflammatory disorder of the blood levels, so EFAs are crucial for those predisposed to cardiovascular disease. Processed and sugary foods provide excessive amounts of the nutrients involved in the body’s inflammatory response. However, EFAs such as omega-3 fish oils have an anti-inflammatory effect. Gamma-linolenic acid, oleic acid and antioxidants also support the body’s anti-inflammatory process. Whole food sources of EFAs include coldwater fish such as salmon, herring and tuna; evening primrose oil; flaxseed oil; and olive oil.