Long-term insomnia, which is defined as continuously broken sleep patterns lasting more than four weeks, can be a sign of clinical depression or another serious medical condition that you should discuss with your doctor.

Insomnia can manifest either through an inability to fall asleep or the inability to stay sleep through the night. Either way, normal healthy sleep patterns are altered and this has a measurable effect on health. It’s important to correct any short-term sleep disruptions as soon as possible to prevent permanent sleep pattern alterations or long-term deterioration of health.

In a previous article, we looked at the health impacts of not getting enough good quality sleep. In this article, I’ll look at what you can do to ensure you get the sleep your body needs to heal, repair, restore and grow.

Environment and Routine

Get in a routine. Just as bedtime routines are important for children, research shows that establishing a consistent bedtime routine can also help adults transition to sleep more smoothly. Going to bed at the same time every night and doing something relaxing before bed to help you release stress can help your body prepare for sleep.

Track Your Sleep Cycles. In the previous article on sleep, we saw that a typical sleep cycle is 90-110 minutes, though 90 minutes is considered a reliable number. Research shows that we awaken more refreshed and energized if we sleep in complete 90 minute cycles. In other words, if our actual sleep time is 6 hours, 7 ½ hours or 9 hours. What makes it tricky is you have to allow for time to fall asleep and if you wake up in the middle of the night for any reason such as to go to the bathroom, you won’t know if you were mid-cycle. But people have shared with me that after a couple weeks of tracking their sleep time, they have landed on the right number for them and they often awaken feeling more refreshed after 6 or 7 ½ hours than they did when they slept for 8 hours or some other amount of time that isn’t an even 90 minute multiple.

Create a comfy space. Keep your bed and your bedroom for activities that belong there: sex and sleeping. Don’t watch TV or eat snacks in bed. Create a comfortable, soothing bedroom escape with cozy blankets, soft sheets and a comfortable mattress. If your mattress is lacking, consider a memory foam mattress topper. It’s an inexpensive way to make a less than top-notch mattress incredibly comfortable and inviting.

No TV or work. Don’t watch TV, especially violent TV crime shows or the news, before you go to sleep (in bed or anywhere else). Doing this will put your mind into an agitated state and disrupt the pineal gland, which will make it harder to fall asleep. Also put away any work at least an hour or two before bed so your mind is not still thinking about work-related challenges or trying to solve problems as you head into bed.

Listen and read. Listening to relaxing music such as nature sounds, new age or soft classical music can help, as can reading something spiritual or an uncomplicated book. (My mom is an avid reader and often tackles challenging reads, but keeps a few light romance novels by her bed and reads a chapter or two of those before sleeping because they don’t stimulate her as she is trying to wind down.)

Release stress. Journal, meditate or do deep breathing before bed; if you are holding onto any tense or anxious thoughts, sleep will be difficult. Some people also find progressive muscle relaxation therapy to be helpful. (This involves lying down and tensing each muscle group for eight seconds as you inhale and then slowly relaxing the same muscle group for eight seconds as you exhale slowly and release all tightness and tension. You can hit every muscle head to toe, or pick four major areas of face, neck/shoulder/arms, abdomen and chest, and finally buttocks, legs and feet.) Some readers have told me that they struggle with meditation because they fall asleep, but this is the perfect opportunity to use your meditation techniques to help bring about sleep.

Take a bath. Build a warm bath with Epsom salts, sea salts and/or baking soda into your routine. If you dislike baths, take a hot shower or a sauna instead. When you are wound up or stressed, get a professional massage or ask your partner to give you one to relax. Use essential oils (many have medicinal purposes and some even target insomnia) or other fragrances that calm you.

Cool down and warm up. Pay attention to room temperatures and keep yours below 70 degrees. In cooler months, consider wearing socks to bed. Feet have the poorest circulation and will feel the cold first. One study showed wearing socks to bed can reduce waking at night.

Block out light. Sleep in complete darkness and/or wear an eye mask. Sleeping in as close to total darkness as possible is important because darkness increases the production of melatonin. Melatonin is a hormone produced by the pineal gland that regulates the body’s sleep cycle. It’s believed to help people fall asleep more quickly and to sleep more soundly. Studies show that if you are exposed to light while sleeping, your melatonin level will not rise high enough to do its necessary work. Even a night-light can cause disruption. New research ties sleep disruption due to even small amounts of light resulting in increased cancer rates as well.

No more liquids. If you wake up to go to the bathroom in the middle of the night and you struggle to return to sleep afterward, be sure to empty your bladder before bedtime and avoid liquids for 90 minutes before bedtime to reduce the likelihood of waking to urinate.

Don’t just lie there. And lastly, if you’re tried these techniques and you still struggle with falling asleep, don’t stare at the clock and stress about what time it is! Get up and out of bed and do something to relax you: read, listen to music, clean something, tackle a project and go back to bed when you feel more relaxed, tired and ready try again.

Diet, Supplements and Exercise

Try magnesium. When I experienced sleep disruptions from hormonal imbalances many years ago, I read about magnesium as a potential solution. Magnesium and calcium need to be eaten/taken together in balance and many of us are calcium heavy and magnesium deficient, which can disrupt sleep. (In fact, new studies say 99% of Americans are magnesium deficient, a topic to be covered in a separate article.)

I bought magnesium and found it let me sleep continuously through the night. I have since recommended it to many people who have reported great success. At the time, I bought whatever I could find at the store. Now more research has been done and one doctor has achieved amazing results using a specific form of magnesium known as magnesium chloride.

Dr. W. Davis, an author and cardiologist practicing in Milwaukee, Wisconsin, reported that “sleep was induced rapidly, was uninterrupted, and that waking tiredness disappeared in 99% of the patients. In addition, anxiety and tension diminished during the day” after supplementation with magnesium chloride.

Get an adrenal function test. The Journal of Clinical Endocrinology and Metabolism published a study connecting insomnia to adrenal stress. Your doctor should test your adrenal function if sleep is an unresolved concern. Similarly, hormonal balance can disrupt sleep patterns, so women in perimenopause or around menopause should get a hormone panel done to rule out imbalances as causes of sleep disruptors.

Identify food sensitivities. As we noted in the article on food additives, food additives, chemicals, artificial dyes and flavorings can affect sleep patterns. Many people have food sensitivities or allergies they are unaware of. Poor digestion, impaired liver detoxification and food sensitivities can keep you from a good night’s rest by causing gas, gastrointestinal distress, excess congestion, apnea, and other symptoms.

Eliminate food sensitivities. The most common food sensitivities that affect sleep are corn, wheat, dairy, caffeinated products and sugar. If you have never tried an elimination diet, you might consider one. These diets involve removing a questionable food from your diet for a week or two and then introducing it back in and seeing how your body reacts. Another option is to have a food allergy test. While you may not be allergic to a food, many of us are sensitive to it and never know it. If you are sensitive to corn or gluten or dairy, for example, eliminating or reducing these foods will help you sleep better; if you can’t eliminate them, try taking a digestive enzyme before meals.

Eat sleep-inducing foods. Eating a balanced diet with healthy fats, protein and fiber will help keep your digestive system balanced. Chlorophyll-rich foods like leafy greens and microalgaes like chlorella and spirulina are not only healthy, they are sleep inducing. Sugars, spices and stimulants will have the opposite effect.

Don’t eat before bed. Avoid eating immediately before bed, especially grains or sugars, as they raise blood sugar, and later when it crashes, you may wake up and find it difficult to return to sleep. Because digestion takes a lot of effort, avoid eating any big heavy meals later in the evening as well. Leave at least a couple hours between your last meal and bedtime.

Avoid caffeine after noontime. Caffeine isn’t metabolized well and even an afternoon cup of coffee, tea or some chocolate can disrupt nighttime sleep patterns if you are sensitive. Alcohol can also disrupt sleep patterns as we mentioned in the previous chapter; while it helps you relax and fall asleep, it often results in nocturnal awakenings that disrupt deep sleep cycles where healing occurs.

Avoid prescription medications where possible. Many have side effects that can disrupt sleep. Rather than treating the symptom, work with your doctor on changing the diet and lifestyle habits that can help get at the underlying cause.

Try melatonin. I mentioned melatonin earlier as controlling sleep schedules. Melatonin, or its precursors L-trytophan or 5-htp, may be helpful as a supplement if other underlying causes are ruled out. (Tryptophan has to be combined with carbohydrates in order to reach the brain but can be consumed through things like turkey or received as a prescription from your doctor. 5-htp seems to be more effective in those who have underlying depression as well as a sleep concern.) But consider melatonin a short term solution as you work on uncovering the true cause.

Get some exercise. Exercise has been shown to be one of the most effective means of combating insomnia, so if you struggle to sleep at night, be sure you get out and get active for at least 30 minutes during the day. A Stanford University study showed that after 16 weeks of moderate exercise, participants fell asleep 15 minutes earlier and slept 45 minutes longer than they had before.

I hope there are some easy changes on this list that you can try making to help bring about sleep with greater ease. If you suffer from bigger sleep troubles, work with your doctor to discover the cause and the best relief. Whatever you do, don’t ignore your sleep troubles, as sleep deprivation over time will prevent your body from performing its necessary healing functions and will subtract years and quality from your life.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.IngerPols.com

Photo Source: Microsoft Clip Art

Sleep is directly linked to many mental processing functions including maintaining a positive mood (and managing irritability, anxiety, anger and depression), brain activity, learning, memory, concentration and our ability to handle stress. Many experts now say sleep is as important to your health and wellness long-term as a healthy diet and exercise.

Let’s look at what happens in a typical night of sleep.

Sleep Cycles and REM
Our bodies know whether we are awake or asleep through nerve signaling chemicals called neurotransmitters, which act on nerve cells, or neurons, in the brain. Some neurotransmitters, such as serotonin and norepinephrine, are produced in the brainstem, where the brain and the spinal cord connect. These keep parts of the brain active while we are awake. Other neurons located in the base of the brain appear to turn off the signals that keep us awake. A chemical known as adenosine is now shown to build up in our bodies and cause drowsiness; it then breaks down while we sleep. Healthy functioning of these neurons is required for normal sleep cycles.

There are five phases of sleep: They are known as sleep cycles 1,2,3,4 and REM (or rapid eye movement.) We pass through all five, building up from 1 to REM and then begin the cycle all over again. We spend about 50% of our total sleep time in stage 2, about 20% in REM and the remaining 30% spread out across the other sleep cycles. (Infants spend 50% of their sleep in REM.)

Stage 1 sleep is very light sleep, where we drift in and out, our eyes move slowly, our muscle activity slows down and we can be awakened easily. We may make sudden muscle contractions in this stage or remember visual image fragments. In Stage 2, eye movement stops and brain waves become slower. Stage 3 brings in very slow waves, known as delta waves, as well as some smaller faster waves. In stage 4, we are almost exclusively in a delta wave phase.

Stages 3 and 4 are considered to be deep sleep and it’s hard to awaken someone from those stages; those awakened don’t adjust immediately. It takes a few minutes for them to stop feeling groggy and disoriented. In this phase, kids may experience night terrors or bedwetting and adults and kids both may sleepwalk.

After stages 3 and 4 deep sleep, we enter REM during which, true to its name, our eyes move rapidly in many directions. Our muscles become temporarily paralyzed and our breathing becomes irregular and more rapid and shallow. During REM, we dream.

Each sleep cycle takes 90-110 minutes on average, with our first REM cycle typically occurring 70-90 minutes after we fall asleep. During the first cycle, the REM period is relatively short, with longer periods of deep sleep. But as we progress through the night, REM cycles get longer and deep sleep cycles become shorter. By the time we awaken in the morning, most of our time is spent in sleep stages 1, 2 and REM.

Caffeine, diet pills and other stimulants can cause insomnia, or an inability to fall asleep. Alcohol can help you fall asleep, but keeps you in lighter stages of sleep and limits deep sleep and REM. Antidepressants can suppress REM sleep cycles. Heavy smokers often stay in lighter sleep stages and have less REM sleep. They may also wake after three to four hours due to nicotine withdrawal. Temperature changes disrupt REM as well.

Research shows that if we miss one normal REM heavy sleep cycle, the next time we sleep, we will go quickly into REM and stay there longer, to make up for lost sleep. But after a couple nights of disrupted sleep in a row, our bodies will no longer compensate and drop into REM. They will simply adapt to the new sleep cycle, shifting the sleep balance away from the healing and restorative deep and REM sleep cycles.

Spending less time in the healing deep sleep cycles affects your immune system, as your body cannot repair, restore and rebalance as it is meant to with less time in deep and REM sleep. Research also shows a number of interesting connections between health and insufficient sleep, including metabolic function and cardiovascular disease.

Sleep and the Connection to Health
In one study, after only three nights of deep and REM sleep suppression, participants became less sensitive to insulin; they required more insulin to dispose of similar amounts of glucose, but the body did not compensate by increasing insulin levels. They had reduced glucose tolerance and an increased likelihood of developing Type 2 diabetes. The study equated the decrease in insulin sensitivity to gaining 20 to 30 pounds.

Recently, a groundbreaking study showed that the body’s metabolic functions could be disrupted by only one night of inadequate sleep. In this study, participants were examined after a normal eight-hour night of sleep and also after a night of only four hours of sleep. The study revealed that “Insulin sensitivity is not fixed in healthy subjects, but depends on the duration of sleep in the preceding night,” according to Dr. Esther Donga, of the Leiden University Medical Center in the Netherlands and lead author of the study.

Another study monitored participants after two nights of regular sleep and then five nights of sleep restriction. After five nights of only getting four hours of sleep, the results indicated a statistically significant decrease in the heart rate variability, which can result in cardiological and non-cardiological diseases, according to Siobhan Banks of the University of Pennsylvania School of Medicine.

A recent study of insomniacs showed that sleep deprivation also increased the risk of hypertension. Those who slept for less than five hours had a 500% higher risk for hypertension than those who slept for six hours or more. Insomniacs with sleep cycles of five to six hours a night had a 350% higher risk of hypertension than normal sleepers.

Another study revealed that four nights of REM sleep deprivation reduced cell proliferation in the part of the forebrain that is responsible for long-term memory.

And a 16-year study revealed that women who slept for five hours a night were 32% more likely to gain weight (defined as an increase of 33 pounds or more) and 15% more likely to become obese versus women who slept for seven hours.  Six-hour-a-night sleepers fared a little better, with a 12% increase in major weight.

If you struggle with falling asleep or sleeping through the night (many people say they are able to fall asleep but then wake up at 2am and find themselves unable to fall back asleep again): Try magnesium.

When I experienced sleep disruptions from hormonal imbalances a few years ago, I read about magnesium as a potential solution. (If you are going through perimenopause, magnesium may become your new best friend!) Magnesium and calcium need to be eaten/taken together in balance, typically a 1:1 ratio, but  many of us are calcium heavy and magnesium deficient, which can disrupt sleep.

In fact, new studies say 99% of Americans are magnesium deficient, a topic I covered in a separate article. This isn’t surprising considering how dairy-heavy our diet is and how many people take calcium supplements to support bone health. Even if you take a calcium/magnesium combo, it is likely that you aren’t shifting the ratio, just your total intake.

If calcium and magnesium are 1:1 in the supplement, you’re likely still imbalanced; you just added more of each to the mix. But many are heavier on calcium than they are on magnesium, increasing the existing imbalance even further. Getting them into balance at whatever level you are at is the key, which means more magnesium for most of us.

I bought magnesium and took the standard dosage and found it let me sleep continuously through the night. I have since recommended it to many people who have reported great success. At the time, I bought whatever I could find at the store, which was elemental magnesium from Doctor’s Best. I still take it as does my son who has suffered from migraines.

Now more research has been done on magnesium and one doctor has achieved amazing results using a specific form of magnesium known as magnesium chloride. Dr. W. Davis, an author and cardiologist practicing in Milwaukee, Wisconsin, reported that “sleep was induced rapidly, was uninterrupted, and that waking tiredness disappeared in 99% of the patients. In addition, anxiety and tension diminished during the day” after supplementation with magnesium chloride.

Some women I know prefer liquid magnesium, which you rub on your body and allow to be absorbed into your skin, over taking pills. But while different people take different forms, most all report improvement in sleep quality when taking magnesium. So if you are struggling with restful sleep through the night, it is definitely worth a try.

Even though our busy lives tempt us to put off sleep in favor of getting more things done, if you want to live a longer, healthier life, make a good night’s sleep a priority: you’ll have more energy—and feel better—tackling your tasks the next day. Adequate deep restful sleep ensures the body can heal and repair and perform the many functions required for good health: making sleep a priority is one of the best things you can do to stay (or become) fit and healthy.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal and a free copy of Inger’s bestselling ebook at www.IngerPols.com/freegifts

Photo Source: courtesy of imagerymajestic / Free Digital Photos

We all need to find some simple ways to minimize our exposure and to help our bodies rid themselves of what we’ve already been exposed to (even babies are born with a toxic load already from their mother’s exposure: more on that in a moment.)

I was finally spurred into action by the recent petition France made to the European environmental ministers demanding that they develop an official strategy around endocrine disruptors.

Endocrine disruptors are “products and everyday objects, such as detergents, plastics, cosmetics, textiles, paints, contain substances with endocrine disrupting properties…  that interfere with the hormonal regulation of living beings and affect reproduction, growth, development, behavior, etc.”

France argued that “the effects of some chemicals on the human body are now sufficiently documented” saying an official stance is needed to protect its citizens from their harms,  “especially among sensitive populations – pregnant women and young children.”  What we as adults can handle is one thing, but infants can bear much less.

Sweden and Denmark immediately backed France in demanding regulation of these “stealth chemicals.” Sweden took it one step further, filing a lawsuit with the European Court of Justice. Sweden’s environmental minister said, “We have decided to sue the Commission because we want the court to force the Commission to deliver the scientific criteria so we can start moving toward a poison-free society.”

Wow! The idea that the toxic chemicals that disrupt our systems are being regulated or that these European countries are calling for that regulation is amazing and exciting. That’s not going to happen soon in U.S. unfortunately. But hopefully, if the regulation goes through, Americans will begin to demand that the government regulate the toxic chemicals that are disrupting our systems and share the health risks openly with citizens so they can make informed decisions too.

Endocrine disruptors pose challenges to us because they are basically “fake” hormones that sit in the hormone receptor sites and block our hormones from entering. Each hormone has a job or jobs to do, such as starting or stopping a process of some kind. When the fake hormone takes its place, the processes that should occur do not and are “disrupted,” causing a host of health concerns in the body at the same time that the true hormone travels through our blood looking for a place to land, leading to high insulin or estrogen levels for example.

Many people think that they aren’t exposed to that many toxins or that the exposure levels are not really a problem. But a study almost ten years ago by the Environmental Working Group  (EWG) studied the umbilical cord blood of babies and found that they had an average of 200 contaminants in their blood upon birth.

The EWG tested over 400 chemicals from industrial and consumer products including pesticides, heavy metals, flame retardants used in furniture, blankets and clothing, one of the chemicals that makes Teflon non-stick cookware, and more.

In total, they found 287 chemicals in the babies’ blood including 209 chemicals that had never before showed up in cord blood. Since it’s estimated that 2000 new chemicals are introduced every year, who knows what the study would reveal ten years later. (I definitely hope they do a follow up soon!)

A more recent study in 2011 tested pregnant women and their babies for the presence of genetically modified food chemicals and found that 93% of pregnant women had these chemicals in their blood and 80% of the umbilical cord samples from babies contained the GMO chemicals at birth.

And before you think, well, I eat organic and live healthy so that doesn’t affect me, a Canadian study in 2006 tested people from all areas of the country and found chemicals present in all of their blood. One of the participants was an Indian chief in a remote rural tribe in Northwestern Quebec and he too tested positive for chemicals, even though he lives far removed from urban pollution and processed foods. You can read the whole fascinating report at http://environmentaldefence.ca/reports/toxic-nation-report-pollution-canadians

We can’t escape these chemicals: even chemicals banned more than 20 years ago are still showing up in our blood. They travel through the air via weather patterns, through our water supplies, leach into the ground and impact our food supply, are used on so many of the products around us including clothing, furniture, and in plastics, cosmetics, and foods.

While we can’t avoid them, we can, however, minimize our exposure by choosing organic foods and using organic health care and house hold products, filtering our water (especially if you have fluoridated water, as the medical journal the Lancet declared fluoride to be a neurotoxin this week), avoiding plastics and never allowing hot food or water to come in contact with plastic, and cooking with glass or ceramic and avoiding non-stick coatings.

In addition, since many of these chemicals stay in our fat cells, that means they stay in the fat cells of the animals we eat. Hormone-free, antibiotic-free, pesticide-free meat that is grass-fed or in the case of chickens, pasture-raised and not vegetarian fed, wild deep sea fish that are not farm-raised, or wild meats such as bison or venison are best.

Look for the list of fruits and vegetables that you must buy organic that I wrote about earlier this Spring and avoid packaged and processed foods as much as you can. Nitrates in meats are another harmful toxin so avoid packaged and processed meats and choose less fatty fish. The Environmental Working Group publishes lists of fruits and vegetables as well as guidelines for healthy fish and even guidelines for cosmetics and you can find them at www.ewg.org

The body is meant to detoxify small amounts of toxins on a daily basis, usually while we sleep. That makes getting a really good night’s rest important to allow your body to perform this vital task. But the amount of chemicals that we are exposed to these days is greater than our bodies should have to bear. If we’re healthy, the body will get by, but as we are exposed to more and more, if our immune system is compromised in any way, the body will struggle and a myriad of health conditions can occur including cancer.

In addition to eating well and drinking lots of water to help our bodies flush out toxic substances, one of the most important things you can do to support your body in detoxification is sweat. Exercise to the point of sweating, take a sauna or a steam bath regularly and try to minimize use of antiperspirants. Antiperspirant is a very recent invention, one that is blocking a very important body function.

If you sweat a lot, try just using a deodorant, preferably one without aluminum. Aluminum is a toxin and when you put it on your armpits, your body will absorb it rapidly. And while aluminum is a big AVOID, there are many other chemicals in antiperspirants and deodorants such as propylene glycol, parabens, fragrances dyes and more: daily exposure can do long-term harm. You can learn more in my article on Why Your Cosmetics and Toiletries Matter As Much (or More) Than Your Food.

There are natural antiperspirants as well and if you must use one, definitely find an organic version. But if you can save the antiperspirant for the occasional big presentation days and use a deodorant most days instead, your body will still be able to release the toxins as intended.

If giving up your favorite food or skin product leaves you quaking, just make as many good choices as you can in other areas. If you need to hold onto a few near and dear products, it’s ok. Your body can deal with small amounts: it’s the cumulative effect or exposure to so many different chemicals on a daily basis that is of concern. But go green and organic in as many other products and areas as you can. And be sure to work up a sweat. Your body will thank you!

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.IngerPols.com

Photo Source: courtesy of Praisaeng / Free Digital Photos

Whether you are going gluten-free or just trying to eat less of it, trying to reduce carbs or eliminating processed foods, there is a way to get your pasta fix!

If you’d like to try a unntraditional variation on pasta that provides an opportunity to squeeze in another serving of vegetables, I also have one that doesn’t require making your own dough.  It will keep the heat down in the kitchen, increase your vegetable servings, and even your kids will eat it!

Raw foodies have known about zucchini noodles for years and now they are making their way into mainstream menus as well. Zucchini is rich magnesium (something many of us are deficient in), vitamin C, manganese, and fiber (another area of deficiency for many of us.)

The noodles can be cooked or served raw, drizzled with olive oil, then topped with a tomato-based sauce (and feel free to add in other vegetables such as mushrooms, onions, peppers, and even more zucchini!) for additional health benefits.

The easiest way to make zucchini noodles is to use a spiral slicer. You can get a great one on amazon with a lifetime warranty for under $40 and it will make curly fries and carrot spirals for fancy summer salads as well.

If you don’t have a spiral slicer, you can cut long thin strips with your knife (quarter the zucchini length-wise first.) Some people take the raw noodles and throw them directly into the pan of hot pasta sauce and let it sit for a few minutes. This results in a great al dente noodle without having to boil water or use another pan.

If you prefer your noodles cooked a little more or the noodles are cut a bit thicker, saute in olive oil in batches over low heat for 2-3 minutes until soft. Add sauce if desired and serve immediately: a delicious and nutritious alternative to pasta!

Here is a link to great — and simple — recipe from the NY Times on making zucchini pasta. (I’m including it because it also has a great picture.) Mangia!

To your wellness and health: your true wealth!

Inger Pols

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.IngerPols.com

Photo Source: Microsoft Clip Art

If animal fat was so bad for you, how could we have survived all these years dependent on it? Let’s look at what saturated fat is and why it causes so much concern.

Saturated fat became the “bad guy” of heart health back in the 1950s when Dr. Ancel Keys published his hypothesis in a research paper in which he linked saturated fat to heart disease. Unfortunately, as is all too often the case, the research was flawed. Dr. Keys picked through the data and used only some of it: he looked at the intake of saturated fat based on data from six countries that he personally selected and made a case on only that limited data that consumption of saturated fat was tied to heart disease mortality. It took off from there.

That may well have been the case in the six countries he selected to make his case (though he didn’t look at all the other factors) but he chose to ignore data from 16 other countries that disagreed with his theory. It’s been argued that his paper was released to support the marketing strategy for Crisco, which was being introduced in the marketplace as a plant-based fat for frying and cooking to replace lard and butter.

In order to make Crisco more appealing to consumers, an argument needed to be made that a plant-based product was better than an animal one. There wasn’t a reason to justify that marketing until Dr. Keys paper came out and Crisco sales took off.

Regardless of the reason for the paper’s initial release, had Dr. Keys included the data from all 22 countries without bias, he would have shown that the highest consumption of saturated fat was linked to the lowest risk of heart disease, exactly the opposite of what he claimed! His hypothesis has not stood up since then either, despite the fact that the myth remains.

The American Journal of Clinical Nutrition reported on a study done by Dr. Ronald Krauss which analyzed 21 existing studies that included nearly 350,000 people and found “no significant evidence that eating more saturated fat increases a person’s risk of heart disease or stroke.”

A British report looked at data from ten large studies which included more than 400,000 men and women over several years. They found that the number of heart attacks and strokes were smaller among those who consumed the most (whole fat) dairy products and a recent Swedish study confirmed the same result.

Saturated fats provide the building blocks for hormones and for our cell membranes. They make you feel full when you eat a meal so you don’t overeat calories, they are carriers for our fat soluble vitamins such as A, D, E, and K, they are the fuel for the heart and they rovide energy when we need it for exercise or exertion. Saturated fats are also required for mineral absorption, for converting carotene to vitamin A and for many other functions and processes in our bodies. We need saturated fat and we’ve depended on it for thousands of years.

Other than faulty research (which likely had a food company marketing angle much like the raw milk smear campaign that led to pasteurization in order to sell dirty milk that was otherwise unsellable), the only reason for saturated fat to be labeled a “bad guy” is that the meat and milk we ingest today is very different than that which we consumed one or two generations ago.

Animals today are bombarded with growth hormones, antibiotics, and environmental toxins like pesticides in their food, their environment and their health care. These toxins remain in the fat cells of the animals we eat. When we eat the animal fat or drink milk, we take in all of these toxins and they too can remain in our fat cells, and so the cycle continues.  The cumulative result of eating these toxins over time can lead to a number of health problems including inflammation, cancer and heart disease.

Most of us eat large quantities of meat, milk and especially cheese every day and what the animal (beef, fish, chicken, pork, turkey, fish or otherwise) eats, we eat. That used to be good and it kept us healthy. Animal feed today, however, includes GMO products including lots of corn, and whatever else they can afford when corn costs are high (or sometimes even when they are not) including gummy bears, oreos, deceased animals or other fillers.

If you are trying to eat well and avoid such foods but yet you eat traditionally raised animal meat (and this includes chicken and pork as well as beef), milk or cheese, you haven’t avoided them at all!  This is the only real concern that whole fat milk or cheese or eating animal fats poses to your health.

Grass fed beef and milk products have not been shown to lead to heart disease; they’ve actually been shown to keep you healthy and can definitely be part of a balanced diet. Beef labelled as grass fed can be purchased now in most stores. It costs a little more, but it is totally worth the investment in your health!

(For example, Trader Joes sells a pound of grass fed beef for $6.99. They also sell pre-made grass fed hamburger patties in the frozen section, 4 for about $5.99.) If you can’t find grass fed beef, or if you are more adventurous, try bison, elk and venison as these animals remain wild and so still eat a natural diet.

Finding milk from grass fed cows is a challenge still despite efforts and may send you to a local farm or farmer’s market. If you are lucky and you can get raw milk, even better. Cheese and butter from grass fed cows, however, can increasingly be found in stores; if not from raw milk, then in a pasteurized form. (If you don’t remember why pasteurized milk poses a challenges, you may want to re-read my article on milk: Not Your Parents’ Milk.)

The good news with butter and cheese is that if you buy European, most European products come from grass fed animals. Cheeses from France and Switzerland are typically made the traditional way, with milk from cows or goats allowed to roam free and eat their traditional diets. European cheese are plentiful and you can also find raw milk cheese, which offers even more health benefits, in mainstream supermarkets.

Finding grass fed butter from an American farm in a grocery store in the U.S. is very hard, even at health food supermarkets. If you can find a local farm, great: I love to support local! If not, brands such as Kerrygold butter from Ireland are readily available and are made from milk from grass fed cows.

Please note that organic butter does not mean it comes from grass fed cows, just as organic chicken and eggs do not come from chickens fed a natural diet. It just means the food the animals were fed meets organic standards: better than gummy bears, yes! But they were still fed grain or animal flesh or filler instead of their natural diet of sun-soaked, vitamin D-rich, grass.  You have to look for the words grass fed: if they are not there visibly on the label, then the product isn’t made from grass fed cows.

Many people are avoiding red meat thinking it poses health risks from saturated fats and are turning to chicken instead. But chicken is also rich in saturated fat and the diets and farming conditions of chickens are even worse than cattle, so if you are really trying to eat healthy, red meat that is grass fed is a much better choice today than most “white” meats.

I have found it very difficult to find any chicken or eggs in a store that are not fed “vegetarian feed” fed instead of their natural diet of grass and bugs, even if they are labelled organic. If you can find it, it is usually very expensive. If you can find it and you can afford it, that’s definitely the way to go. If not, definitely choose organic, but keep in mind that even organic products will have a higher ratio of omega 6 to omega 3 fatty acids, which can lead to internal inflammation.

If you are trying to feed a family on a limited budget, grass fed beef, venison, elk or bison is usually a healthier and more economical option than finding the equivalent in a chicken, turkey or pork offering. Prices and selection will vary depending on where you live, but don’t be afraid to include saturated fat in your diet especially if you can find a good affordable option.

I wanted to keep this article focused on what you really need to know about saturated fats and I’ve shared that here with you now. But if you are curious about what saturated fat really is and want to read on just a little longer, I’ll provide a quick overview of the three kinds of fats and how they are different below.

Fatty acids fall into three groupings: saturated, monounsaturated, and polyunsaturated. Each type is made up of carbon atoms with hydrogen atoms to fill in the spaces around them.

Saturated fatty acids are acids where all of the spaces around the carbon atoms are completely filled, i.e., saturated. As a result, they are very stable regardless of temperature. They are found mainly in dairy, red meat and chicken, but also in tropical oils like red palm oil and coconut oil. We can also make some saturated fat from eating carbohydrates.

Monounsaturated fats are fatty acids have a double bond between two carbon atoms and they are missing two hydrogen atoms. They are called mono because of its single carbon double bond and unsaturated because not all of the spaces are filled: two hydrogen atoms are missing. Because the chain can bend at the double bond point, when you mix a large number of these chains together, it won’t be dense or compact; there will be room in between.

As a result, these acids are usually liquid at room temperature and are relatively stable, though not as stable as saturated fats because they are not packed as tightly. The most common monounsaturated fat is oleic acid and examples are olive oil, avocados, peanuts, cashews, pecans and almonds. Your body can also make monounsaturated fat from saturated fat as needed.

Polyunsaturated fats are missing several hydrogen atoms and they have two – or more – double bonds. As a result, since there are more than one double bond, they are called poly, meaning many. At each double bond, there is a kink in the chain, so they tend to be very loosely packed and remain liquid, even in colder temperatures. The good polyunsaturated fats are found in whole food sources such as nuts, seeds, fish, algae, leafy greens and krill. These are the foods that have great health benefits for us.

However, it’s really important to distinguish that not all polyunsaturated fats are healthy. While the good forms can yield great health benefits, other forms of polyunsaturated fats are not so good for us and can do great health harm. These are the polyunsaturated fats found in vegetable oils such as soybean (a staple in packaged goods), corn, sunflower or safflower oil. They are highly unstable fats and they can go bad, or turn rancid, easily when exposed to heat and light.

When they turn rancid, such as when they are heated or fried, free radicals are created which travel around in your blood causing damage to just about everything they interact with. Free radical damage has been tied to cardiovascular disease, autoimmune diseases, Alzheimer’s, Parkinson’s, cataracts, tumors, and aging.

We need all three types of fats for a healthy body, so don’t be afraid to include saturated fats in your diet: just be sure to choose fats from good sources and try to avoid processed polyunsaturated vegetable oils.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal and a free copy of Inger’s bestselling ebook at www.IngerPols.com/freegifts

Photo Source: courtesy of SOMMAI / Free Digital Photos

As a result of the diminished nutrient profiles in foods due to modern farming practices, we need to eat more fruits and vegetables than ever. You may remember a prior article in which I shared research that to get the same level of nutrients from two peaches eaten back in the 1950’s, today you’d have to eat 53!

We are all trying to make our money in this tough economy stretch as far as it can, so it’s good to know that there is some produce that you can buy conventionally grown; being able to purchase it at your regular store or when it’s on sale means you can really save some money.  Other fruits and vegetables, however, absolutely should be bought organic, as it’s worth every penny of the investment in your health to avoid the toxic pesticides they contain.

Every year, the Environmental Working Group, or EWG, releases a list of the 12 most contaminated fruits and vegetables known as The Dirty Dozen. They also provide a list of the Clean 15 that you can feel safe about buying conventionally grown. The list changes every year as some dirty produce does get cleaned up and some clean produce begins to show signs of pesticides.

Everything not on one of these two lists is a use-your-best-judgment call: buy organic if and when you can, especially if it’s something you don’t peel. The more important avoiding pesticides is to you, the more items on the “in- between list” (meaning anything not found on either of the two lists that follows below), you’ll probably want to look for organic.

If it’s not a big priority for you at the moment vs. other health considerations, if you don’t have growing children, if you cannot afford it or it’s not a regular purchase, it’s ok to consume the conventional produce on the “in-between list” periodically as long as you wash it well or don’t eat the skin.

To the extent that you can, buy local and support your small farms whenever possible especially if buying conventional; the further food travels, the more it will be sprayed to ensure it makes the journey without spoiling and the less time it’s allowed to ripen and reach nutritional maturity.

The Clean 15 (These can be bought conventionally grown if you’re watching your expenses.)

Avocados
Sweet Corn
Pineapple
Cabbage
Sweet Peas –Frozen
Onion
Asparagus
Mango
Papaya
Kiwi
Eggplant
Grapefruit
Cantaloupe
Cauliflower
Sweet Potatoes

It’s important to note that most genetically modified produce such as corn and soy is used to make packaged goods and doesn’t end up in the produce aisle. Some produce will be labeled with a sticker that begins with the number 8, which indicates it’s genetically modified and should always be avoided, but it’s not a requirement and so most produce will not have such clear markings.

According to the EWG, small amounts of GMO Produce such as zucchini, papaya and sweet corn do make their way onto the shelves.  If avoiding genetically modified foods is a priority to you, these should also be bought organic, even though papaya and corn make the “clean” list as far as pesticides go. (While we love an occasional sweet corn on the cob, because corn is so pervasive in foods these days, we limit it to a couple times a season, really enjoy it when we do, and always buy it organic even though it’s on the clean list.)

The Dirty Dozen (ALWAYS buy organic)

Apples
Strawberries
Grapes
Celery
Peaches
Spinach
Sweet Bell Peppers
Nectarines – Imported
Cucumbers
Cherry Tomatoes
Snap Peas – Imported
Potatoes

Plus
Kale and Collard Greens
Hot peppers

The first thing you’ll notice about The Dirty Dozen is that many of these are the fruits and vegetables your kids or grandkids eat most. The impact of the pesticides will be even greater upon their developing bodies and because they eat from this group regularly, it’s even more important to invest in organic options if there are kids involved. (And keep in mind, this means products made from these fruits as well such as apple or grape juice, and apple sauce, etc. These should be purchased organic as well.)

More and more stores are adding organic produce; these are the fruits and veggies to look for wherever you shop and make it a rule to invest in organic versions. Trader Joes is pretty good at stocking these if you have access to one nearby, but even there, it’s hit or miss. There are many times of the year I cannot get organic apples for my kids’ lunches and so we have to switch to something else until they come in because I will not buy conventional.

If you cannot find fresh organic versions of the Dirty Dozen, look for frozen organic strawberries, spinach or peppers. If you can’t get organic peaches or nectarines, try plums or another fruit on the clean or in-between list and wash it really well with fruit and veggie wash if you’ll be eating the peel. (Conventional or organic, clean, dirty or in-between, always wash your produce with a fruit and veggie wash and never eat any fruits or vegetables until you have!)

Also try visiting local farms or farmers markets and talking to the farmers. Many smaller farms follow organic farming practices but cannot afford the time and expense of applying for organic certification. Again, even if not certified organic, local produce will have more nutrients and is a better choice than heavily sprayed conventional produce that travels from far away.

Finally, last year, the Dirty Dozen list had some additions that didn’t meet the full criteria but were commonly found to have toxic pesticide contamination. This year, two vegetables made their “plus” list: hot peppers and leafy greens such as kale and collards.

These vegetables show pesticide residues of organochloride pesticides that are toxic to the nervous system and as a result have been phased out of agriculture. They make the list because residues still linger in farm fields and have been found on conventional produce sold in stores, so these should also be purchased as organic.

Last year, domestically grown summer squash such as yellow crookneck squash and zucchini made the plus list too. But this year they have removed it from the highest level of danger list, finding pesticide levels to have improved.

As produce season gets under way, enjoy the 9-13 servings per days of fruits and vegetables your body requires for optimal health, but invest in the best form you can of the dirty dozen and you can save some pennies on the rest!

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal and a free copy of Inger’s bestselling ebook at www.IngerPols.com/freegifts

Photo Source: courtesy of SOMMAI / Free Digital Photos

So if you’re looking for an excuse to re-start your exercise plan, there are many! But did you know that if you are sedentary throughout most of your day, your risk of health concerns is much higher, even if you are a rigorous and religious exerciser?

Research shows that long periods of sitting have negative effects on our health that are not fully erased even if we demonstrate healthy habits after work. Movement, it turns out, is even more important for good health than exercise. Especially since I just read a statistic that more than 50% of men and women don’t engage in vigorous physical activity for more than 10 minutes a week which is not enough to attain any real health benefit. If you’re in that group, moving is even more important!

But even if you work out, it’s moving throughout the day that seems to make the biggest difference. USA Today recently reported the results of a study that revealed that the risk of heart failure was more than double for men who sat for five hours a day outside of work and didn’t exercise as compared to men who sat for less than two hours a day and were physically active. Men with the lowest risk were those who exercised the most and sat for less than two hours a day.

But while this may seem to highlight that men who exercise more are healthier, the study also confirmed that a regular fitness routine did NOT erase the effects of sitting for long durations. The study followed 82,000 men for 10 years and found that the increased risk correlations to sitting were true no matter how long they exercised. It wasn’t the exercise that made the difference: it was the amount of time spent sitting that played the biggest role in the men’s health risks.

Whether you are exercising regularly or not, if you want to improve your health, you should create time for movement breaks throughout the day. According to James Levine, co-director of Obesity Solutions at Mayo Clinic in Phoenix, “If you’ve been sitting for an hour, you’ve been sitting too long.”  Dr. Joseph Mercola thinks even an hour is too long. He recommends that you take a movement break every 15 minutes and suggests setting a timer at work or using a phone app to remind you to get up and walk or stretch.

If you think about it, it makes total sense. As we evolved away from chasing our food (and being chased by it!) and settled down, we still lived in a state of constant movement. Cooking, weaving, gathering, building, everything we did in our day was movement. Even if we sat to mend something we would then get up to stir the pot or get more material. Even in more recent years as we built businesses that were more stationary, the business owner would check out his fleet or land or livestock, on foot or on horseback. Ladies would take long walks in the garden, as would couples after dinner, and for a special occasion, the entertainment after dinner would involve dance.

Taking frequent breaks throughout the day to get up and stretch your body will  release tightness from your muscles and keep energy (and blood and oxygen) flowing smoothly throughout your body. A stretch, some simple calisthenics or yoga poses will go a long way. If you can, take a little time to go for a walk.

While a nice long walk during lunch or after work is a great health option that can also provide a forum for social interaction or emotional reconnection with a friend or loved one, little intermittent walking breaks throughout the day can improve your health… and your creativity.

A new study from Stanford University revealed that our ability to solve problems creatively, or our divergent thinking creativity, increases during and after walking. Researchers put 176 college students into groups and asked them to generate as many possible solutions in a set time by coming up for different possible uses for an object. The scores were evaluated on their originality, whether other participants also identified that same solution, and their appropriateness, or whether the ideas were actually realistic.

The participants took the test while sitting, being pushed in a wheelchair, or walking inside or outside for a period of 5-16 minutes. They found that participants scored 60% higher when they were walking than sitting, whether it was indoors or outdoors and that their creative thinking levels remained elevated for a period of time after their walk.

So the next time you are sitting at your desk working hard to solve a problem, rushing to finish a report, or struggling to find an answer, take a few minutes to get up and go for a walk. The answer just might come to you more quickly and your health will be improved as well.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal and a free copy of Inger’s bestselling ebook at www.IngerPols.com/freegifts

Photo Source: courtesy of photostock / Free Digital Photos

While much of the cheese eaten in the early 1900s was made locally on a farm, today we are eating processed shredded cheeses out of plastic bags and we’re eating on the run: About 55% to 65% of the cheese we eat comes from commercially manufactured and prepared foods like packaged snack foods and fast food sandwiches.

Being Dutch, I consider cheese to be one of my four primary foods; I don’t think I could live without it. And because of my background and my blood type, I can handle dairy products without any digestive concerns. But over the past few years, I have reduced my dairy intake significantly and made several changes to the dairy products I do consume. Most of us are simply consuming too much dairy; making some changes can go a long way toward improving our health.

Not Your Parents’ Milk
Whenever I talk about reducing dairy consumption, I always run into someone who grew up on a farm who argues that their parents lived long healthy lives drinking milk every day. And I don’t doubt that, because when I ask about it further, they always say their diet included one glass of milk with a meal and some butter and cheese, all made locally on their farm—which means they consumed raw, unpasteurized milk and milk products made freshly and untreated. In fact in 1909, 56% of all milk consumed was ingested on the farm where it was produced. By 2001, that number had dropped to 0.3%.

While pasteurization is hailed as a great invention because it kills bacteria and prevents milk from souring, the heat process also kills off many beneficial nutrients. Named after Louis Pasteur, pasteurization was developed as a means of preserving beer and wine. Pasteur never applied it to milk; that came later, in the late 1800s, when dirty urban dairies were trying to find a way to produce cleaner milk. They discovered that pasteurization allowed them to still use the dirty milk, which was easier and cheaper than finding ways to make the milk cleaner.

The idea quickly spread as profits grew. In order to market the new form of milk, producers had to convince consumers that unpasteurized milk was harmful. A smear campaign to link raw milk to diseases was undertaken and today, most people believe that raw milk is dangerous to consume. But the truth is that pasteurized milk poses far more health risks than raw milk.

Raw milk contains healthy bacteria that actually inhibit the growth of harmful organisms; once removed, the pasteurized milk is actually more prone to contamination. In addition, the pasteurization process destroys many vital nutrients in the milk. Studies show up to a 66% loss of vitamins A, E and D and a 50% loss of vitamin C. Vitamins B6 and B12 are totally destroyed by the pasteurization process, as are many beneficial hormones, antibodies and enzymes. One enzyme destroyed in the process is lipase, which impairs fat metabolism and the ability to absorb fat-soluble vitamins such as A and D.

Pasteurization also makes calcium and other minerals less available. One way they test to see if the milk is appropriately pasteurized is to look for the destruction of phosphatase. If it’s absent, the milk is considered fully pasteurized. But phosphatase is essential for the absorption of calcium. So pasteurization makes calcium insoluble. It also destroys iodine, the lack of which can cause constipation.

Pasteurization also turns the sugar of milk, lactose, into beta-lactose, which is more rapidly absorbed in the system and has been shown to make children hungrier sooner. But the dairy industry has formed a strong lobby to prevent the distribution and sale of raw milk in order to protect their profits.  They’d rather have you believe it is harmful because if you found out the truth, you probably wouldn’t want to drink pasteurized milk.

Hormones, Pesticides and Antibiotics
In addition to not being pasteurized, raw milk is produced on farms that also avoid some of the real dangers of milk and milk products today: hormones, pesticides and antibiotics.

In the article on healthier meat choices, I discuss how hormones are used to help the animals to grow bigger. In addition to that injection process, some farms use an additional hormone called rBGH, which is a synthetic growth hormone. Back in the 1930s, a typical cow produced 12 pounds (or about a gallon and a half) of milk a day. By 1988, the average was 39 pounds a day. This was done primarily through selective breeding and using rBGH. Today a cow can now generate 50 pounds of milk a day.

Cows injected with rBGH are 79% more likely to contract mastitis (an infection of the udder). Those cows also suffer from reproductive difficulties, digestive problems, an increased need for antibiotics and other abnormalities. Consumer’s Union reports that milk from rBGH treated cows is more likely to be of lower quality and contain more pus and bacteria than milk from untreated cows.

But even if you find milk from farms that don’t use rBGH, other harmful hormones present in the cow remain. In addition to the ear pellet they receive as a calf containing synthetic hormones to help them grow, cows’ milk contains high amounts of estrogen because 75% to 90% of milk comes from pregnant cows. Milk from a late-stage pregnant cow can have up to 33 times as much estrone sulfate (a form of estrogen) and 10 times more progesterone. Much research ties excess estrogen to reproductive cancers such as prostate, testes, ovarian and breast cancer. Male breast enlargement has also been tied to high dairy and hormone-laden meat consumption.

Test analysis has revealed traces of 80 different types of antibiotics in milk. Animal products like milk can also contain up to 14 times more pesticides than plants If you worry about pesticides in produce, you should be even more concerned about pesticides in meat and milk.

Anyone who has been pregnant, or been around a pregnant woman, understands the effect high hormone levels can have on the body. They have likely also seen that what the mother eats is transferred to the child through the milk and has an immediate and noticeable effect on the child if there is an allergy or sensitivity issue. Consuming the milk of a perennially pregnant cow makes consuming estrogen unavoidable. As one physician/scientist from the Harvard School of Pubic Health put it, “The milk we drink today is quite unlike the milk our ancestors were drinking without apparent harm.”

A new process has been developed called ultra-pasteurization, which involves longer treatment times at higher temperatures, resulting in milk that is totally sterile. It’s not being advertised, but you can look for the word in small print on almost every national brand and even some organic brands (Horizon, the largest organic producer, now ultra-pasteurizes.)

Given all the challenges with modern milk production, it’s no surprise that many Americans are allergic or sensitive to it and that it can cause headaches, sinus and chest congestion, stomach pain, cramping, diarrhea, gas and sore, scratchy throats. Milk has also been linked to asthma, atherosclerosis, upper respiratory and ear infections, obesity and cancer. (Many doctors now think children with recurring ear infections have dairy sensitivities.)

Many people have difficulties digesting milk even if they are not lactose intolerant. According to Dr. Walter Willett of Harvard University, “The majority of humans naturally stop producing significant amounts of lactase — the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned. Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods –vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.”

The Many Varieties of Milk
For my family and myself, traditional milk, even organic, is simply not a good health choice. Raw milk not only avoids the hormone, antibiotic and pesticide challenges of modern milk production, it also offers the nutrients and enzymes that the pasteurization process destroys. Raw milk is a complete source of protein full of beneficial bacteria and vitamins, minerals and enzymes. If you are going to consume cow’s milk, I suggest you do so sparingly and that you explore raw milk options.

In some states, you can buy raw milk in stores such as Whole Foods. In most states, however, you’ll have to buy directly from the farm. And that may not be a viable option for some. When I moved from Maine to Massachusetts, I lost my easy access to raw milk. So I had to look for other options and another option to consider is goat’s milk. Much of the world consumes goat not cow’s milk, because it’s more widely available and also because most people can digest goat’s milk readily, even if they cannot tolerate cow’s milk.

Goat’s milk is a great source of calcium and protein, phosphorus, riboflavin (vitamin B2), potassium and the amino acid tryptophan. It’s also been shown to enhance the metabolism of copper and iron. For those with milk allergy symptoms such as asthma, eczema, ear infections and rheumatoid arthritis, switching to goat milk may help alleviate symptoms.

The major problem with goat milk is the expense. For many people who consume moderate or large amounts of milk, it will not be financially viable. I personally consume very little milk. I put a small amount in my chai tea in the morning and I use a little when I make a risotto or a sauce that I want to have some depth or richness. I find that a small amount of goat’s milk does the trick and makes for a delicious and rich sauce. Because I use so little and a half gallon can last me more than two weeks, (and yes, it lasts that long without spoiling), I justify the expense. (I definitely noticed a reduction in bloating after switching from cow’s to goat’s milk.)

For those who can’t access or afford raw milk or goat milk, or who want a non-animal option, I recommend almond milk. Almond milk can be made inexpensively at home so it’s a great option if you want a fresh milk alternative that doesn’t cost a lot.

I do not recommend soy milk, though it does contain some nutrients and protein, because it contains a natural chemical that mimics estrogen. These “fake” estrogens take up the hormone receptor sites intended for real estrogen, which leaves the excess estrogen unable to connect to a receptor site and left to wander around the body.

Studies show excess estrogen can alter sexual development and can lead to reproductive concerns and cancers. Early puberty and male breast development are common side effects of excess estrogen. One study showed that two glasses of soy milk a day contained enough pseudo-estrogen to alter the timing of a woman’s reproductive cycle. As a result, I suggest everyone avoid soymilk.

Choose Better Cheese
While I have focused predominantly on milk since it is the source for all dairy, cheese is a far bigger component of most people’s diets than milk. In general, we eat way too much cheese and cutting back on processed foods with cheese or hidden cheese in fast foods is a great step toward better health. When you do choose cheese, the same principles that we discussed above apply: Look for raw milk cheese (most markets carry some, especially raw milk bleu cheeses and they are delicious) and goat’s milk cheese, which are also prevalent and tasty. Experiment with these kinds of cheese and if you are a cheese lover like me, you’ll find some delicious new options in raw milk and goat’s milk cheeses.

Occasionally, I do eat traditional cheese, but I buy it from Europe because the European Union has banned all hormones. When you buy a cheese from the mountainous Alps region of France or Switzerland, you are typically getting cheese made the traditional old-fashioned way from cows or goats who have roamed free in the sunshine, eating grass and living without pesticides, chemicals or drugs.

How Much is Too Much?
So now that we have looked at milk and cheese options, how much, if any, dairy should you consume? Less is definitely more when it comes to dairy: For me, a little bit of raw milk or goat cheese makes my day and I try to eliminate eating cheese that is an afterthought rather than a primary focus in my meal. I believe in bioindividuality, which means I think that every body is different and your tolerance will depend on your own lifestyle factors and diet, as well as that of your ancestors. Some people can handle dairy without incident while others should cut it out completely. This may be due in part to the enzymes present in our blood.

Dr. Peter D’Adamo argues in his blood type diet book, Eat Right for Your Type that blood type Bs (as I am) can handle dairy. Because ABs have some B in them, they can handle a little dairy as well. But type A should significantly reduce if not eliminate dairy and blood type O should completely avoid all dairy. This may or may not ring true for you, but if you are at all curious, I suggest eliminating dairy completely for two weeks, especially if you have any symptoms like headaches, IBS, sinuses, asthma or bloating/gas, and see how you feel during that time. (That includes all milk, cheese, yogurt, butter and ice cream.) Then reintroduce each slowly and see how you feel as you begin to eat them again: you’ll know right away if you can handle dairy and what types affect you more than others.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal. Learn more about Inger and receive her free bestselling ebook What Your Doctor Isn’t Telling You.

Article Photo: courtesy of Naypong | FreeDigitalPhotos.net

But if you are used to a certain brand or product, sometimes you have to transition away from it slowly. When I suggested Ezekial sprouted grain bread, someone wrote and told me that they thought it was disgusting and tasted like cardboard! I personally think it’s delicious and my kids like it as well. They were never white wonder bread eaters though! And it did take a little time for them to get used to the texture and density of sprouted grains after eating whole wheat bread. But now, it is the only bread in our house.

So if you have something you love that you know isn’t good for you and you’d like to swap it for a better choice, rather than give it up completely and try to learn to like something that is just feeling too different for you, you may want to try taking baby steps toward making the change. For example, if you’re hooked on potatoes, you can start adding in sweet potatoes and reducing the amount of white potatoes you use in a dish. If you are looking to cut back on coffee, start mixing in decaf and each week increase the percentage of decaf you use. It won’t be long until you are at 100% decaf and you’ll realize that you no longer need that caffeine boost at all. Then if coffee is your guilty pleasure, you can savor a delicious cup instead of a pot.

Or use a little less sugar each week until you are able to wean yourself away and soon you will find that the amount you used to use doesn’t even taste good to you anymore: it’s just too sweet. You don’t need to go cold turkey: in fact, you’re more likely to stick with it (and not substitute something else equally bad in its place) if you take small steps and make incremental changes than if you go cold turkey.

To your wellness and health: your true wealth!

Inger Pols

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.IngerPols.com

Photo Source: Microsoft Clip Art

So I started talking to people who had succeeded and those who had failed, experts and regular folks, and I started researching how to make lasting change: I read every book and research study I could find! I discovered that there are several key elements necessary in order for change to occur and to stick; I call them “The Five Secrets of Change.”

While all five are required for most people to make lasting change, you can really begin to move the needle immediately with Change Secret #1. In this first of five parts series on making lasting change, we’re going to focus on making your changes small. You may have heard people talk about small steps before but there is a powerful scientific reason why small is the way to go: successful change has to be small because our brains are actually hard-wired to resist big changes.

Even though we may eally want to make a big change, we feel ready for it and our desire is strong, our brains perceive large changes as stress. The definition of stress is a perceived threat, real or imaginary. It doesn’t matter to the brain if it’s true or if it’s a real threat: the brain sees it the same way in either instance. Our brains will try to protect us and make us feel safe and comfortable again by bringing us back to where we were before, where it felt safe.

It’s actually been seen on MRI scans. Studies have shown that a part of the brain known as the amygdala, which controls our stress response, becomes activated if a patient is asked to make a big change. When scientists suggest something that represents a significant change in behavior or routine, such as losing 10+ pounds or changing jobs, the amygdala fires up and engages. It begins to try to bring you back to homeostasis, or the place where you feel more comfortable, by eliminating the stressor.

When patients were asked to make a smaller change, such as drinking more water or eating out less, the amygdala remained dormant and did not resist. The amygdala did not perceive the smaller goal to be a threat so there was no need to try to interfere and change the behavior.

So when you try a new exercise program and all of a sudden you think maybe I’ll skip the gym today, it’s not about willpower or being weak: your brain may actually be trying to alter your behavior to keep you in the safe comfortable place you were before where it is not stressful.

A study published in the Annals of Behavioral Medicine concluded that participants who made one small, potentially permanent change in either their physical activity or their food choices, lost more than twice as much belly fat, 2 1/2 more inches off their waistlines, and about 4 times more weight than those who tried traditional calorie restriction plans or physical activity guidelines. The successful changes were very small such walking 5 more minutes a day or drinking one less soda per day.

In my audio course launching in January called Finally Make It Happen, we look at how to break down your change goals into small action steps that fit easily into your life. We follow a unique prioritization process to get at where you should start and then we map out how to move forward step by step.

But you don’t have to take my course or wait another day to start making lasting change! You can begin today by choosing a small steps toward your goal and beginning with just one step at a time until it has become a new habit.

Study after study has shown that small changes are the most effective way to achieve long-term success, but we continue to want to take on too much too soon or make big, hard changes to get results faster. We’re setting ourselves up to fail because we cannot outsmart our own brains; they are only trying to keep us safe and comfortable by doing what they think we want.

It may be common sense and you may have heard it before, but as you know, common sense is not always common practice! Making small changes is the first secret to successful lasting change. Choose one small step that you can take today and you’ll be on your way to Finally Make It Happen. You can read about the other 4 secrets to making lasting change at www.nehealthadvisory.com.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal. Learn more about Inger and receive her free bestselling ebook What Your Doctor Isn’t Telling You at www.ingerpols.com/freegifts

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