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What the World Can Teach Us About Eating

by Courtney, MPH, CN

Gathering around a dinner table is a powerful way to connect with loved ones and put differences aside to bond over the sharing of food. Food is more than something we eat for pleasure, food can portray love and reflect generations of tradition. Unfortunately, westernized diets have fallen away from using healthy ingredients such as fermented vegetables and flavorful spices. Fear not! There are many great cooking secrets we can glean from countries around the world that can improve our health and expand our culinary skills.

 

Japan

Japan, home of the some of the healthiest people in the world. Until recent years, Japan had the longest life expectancy worldwide (now second to Monaco) and is proudly home to a large number of centenarians.1,2 Japan uses many healthy ingredients such as green tea, fermented soy, mushrooms, and dried seaweed.3 A recent study published in the British Medical Journal found that those who followed the Japanese dietary guidelines were associated with a lower risk of total mortality.4 Specifically, they had a lower risk of mortality from cardiovascular disease. There are two insightful applications we can take from Japan. The first is Ishoki-dogen, which can be translated to “food is medicine.” The second, hara hachi bu means “Eat until your stomach is 80 percent full.”3 Eating slowly allows your body to register how full it really is before you eat too much. Take your time when eating to appreciate your meal and practice self-discipline to stop eating before you overeat.

 

South India

When you think of Indian food, spices are probably the first ingredient that comes to mind. Staple ingredients in Indian cooking include rice, coconut, and spices such as turmeric, known for their anti-inflammatory properties.3 Andy Bellatti from Berkley Wellness states, “Indian cuisine—with its liberal use of healthful and flavorful spices and herbs like ginger, cinnamon, coriander, and turmeric—is full of antioxidants, regardless of its geographic origin. The presence of lentils, garbanzo beans, and herbs in many dishes also makes Indian food a high-fiber and vegetarian/vegan-friendly option.”5 How can you incorporate Indian techniques into your cooking? Dry-fry your spices over the stove top! No oil needed. Simply heat a cast iron skillet and add whole spices of your choice until you notice that lovely aroma, then add them to your dish. The more you learn about flavoring food with spices, the less you will find yourself reaching for the butter and salt.

 

Italian

I’m not talking about a greasy slice of super-sized pizza, I’m talking about true Italian cooking. Italian cooking is about fresh ingredients from the garden. Eating this way naturally forces you to eat seasonally.3 When we eat seasonally, we fill our diets with a wide range of fruits and vegetables and consume them at their prime harvest time with optimal nutritional value.  Courtney Eaton, contributor to the University of New Hampshire’s Healthy UNH writes, “…the quality of the ingredients is crucial in Italian cuisine, not the quantity of food. In the United States, one single meal at an Italian restaurant could feed a small family.”6 To adopt the Italian way of cooking, don’t get too caught up in the recipes that have 20 steps. Instead, focus on the simple combinations and don’t forget to use cold pressed olive oil. Even better, you can join a local produce co-op or visit a weekend farmers market to stock up.

 

Lebanon

Lebanese cooking follows closely along the Mediterranean diet, using unique flavors like lemon, suman and pomegranate molasses, vegetarian or vegan dishes, pickled foods, and yogurt.3 Similar to Japan, the Lebanese also view food as medicine. Plant-based dishes are key in Lebanese cooking, making these dishes fresh and healthy. Maureen Abood, author of Rose Water & Orange Blossoms: Fresh and Classic Recipes from My Lebanese Kitchen states, “We love to stuff everything from cabbage to summer squash to grape leaves with vegetarian fillers and cook them in garlic or tomato broth.”3 The benefits of Mediterranean cooking? A lower risk of cardiovascular events and reduced inflammation.7

Trying new ingredients and recipes can be intimidating. Not sure where to start? Visit a new restaurant or enroll in a cooking class. Serving your family a tasty and healthy dish is a great reward.

Sources:

  1. The World Fact book: Japan. Central Intelligence Agency. https://www.cia.gov/library/publications/the-world-factbook/geos/ja.html. Accessed March 30, 2018.
  2. Poulain M. Exceptional longevity in okinawa: A plea for in-depth validation. Demographic Research. 2011; 25: 245-284. Accessed March 30, 2018.
  3. Fertig J. Natural Awakenings. http://www.naturalawakeningsmag.com/Conscious-Eating-Archive/The-Worlds-Healthiest-Cuisines/. March 2018. Accessed March 30, 2018.
  4. Kurotani K, Akter S, Kashino I, et al. Quality of diet and mortality among Japanese men and women: Japan Public Health Center based prospective study. BMJ. 2016;352:i1209.
  5. Bellatti A. Best and Worst Indian Foods. University of California, Berkley: Berkley Wellness. http://www.berkeleywellness.com/healthy-eating/food/article/best-and-worst-indian-foods. Published November 4, 2015. Accessed March 30, 2018.
  6. Eaton C. The Delicious Italian Cuisine. The University of New Hampshire: Healthy UNH. https://www.unh.edu/healthyunh/blog/2013/06/delicious-italian-cuisine. Published June 19, 2013. Accessed March 30, 2018.
  7. Estruch R, Ros E, Salas-salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013;368(14):1279-90.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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The Dirty Truth in the Produce Aisle

by Courtney, MPH, CN

For years, farmers have worked hard to control pests that destroy their crops. Today, crop loss from pest infestations and diseases range from 10-90% (with an average of 35-40%).1 Pesticide use has evolved greatly over the past few thousand years. The Sumerians were the first population recorded to use insecticides, utilizing Sulphur compounds to protect their crops. Pesticides used thousands of years ago include mercury and arsenical compounds, tar, smoked foliage, and folk magic.1 The National Institute of Environmental Health Sciences states, “Pesticides include herbicides for destroying weeds and other unwanted vegetation, insecticides for controlling a wide variety of insects, fungicides used to prevent the growth of molds and mildew, disinfectants for preventing the spread of bacteria, and compounds used to control mice and rats.”2 Today, the most commonly used pesticide is glyphosate, found in Roundup, Rodeo, and Pondmaster.3,4 About 9.4 million tons of glyphosate have been sprayed on fields worldwide.5 Even though pesticides may be useful for yielding a larger amount of crop, it poses risks to human and environmental health.

 

Since agricultural chemicals can be found on food, people are often exposed to low levels of pesticides. Scientists are still trying to gain a clear understanding of negative health effects from pesticides on food and some evidences suggest that children are at a higher risk for dangerous effects.2 We are consuming pesticides every day without thinking about it. The United States Department of Agriculture tested strawberries for pesticides between 2014-2015 and found that 99 percent of samples had detectable residues. They also found that around 30 percent had 10 or more pesticide residues.6 The Environmental Working Group (EWG) also stated that some pesticides used on strawberries, “… are linked to cancer, reproductive and developmental damage, hormone disruption and neurological problems.”6 The World Health Organization has determined that glyphosate is “probably carcinogenic to humans”.7 As a produce consumer, it is important to know what types of growing conditions your food was harvested from.

 

In an attempt to help consumers easily understand which foods contain the greatest amounts of pesticides, the EWG created the Dirty Dozen and the Clean Fifteen. This guide lists the “cleanest” and “dirtiest” non-organic produce based on pesticide testing. Among the Clean Fifteen include sweet corn, avocados, pineapples, cabbage, onions, sweet peas, papayas, and asparagus.8Foods in the Dirty Dozen category include strawberries, spinach, nectarines, apples, peaches, pears, and cherries.9 Buying organic produce is the best way to avoid pesticide consumption aside from planting your own garden. If you can’t afford to stock your fridge full of organic produce, do your best to buy organic produce on the Dirty Dozen list when you want a treat. The United States Department of Agriculture states “Produce can be called organic if it’s certified to have grown on soil that had no prohibited substances applied for three years prior to harvest. Prohibited substances include most synthetic fertilizers and pesticides. In instances when a grower has to use a synthetic substance to achieve a specific purpose, the substance must first be approved according to criteria that examine its effects on human health and the environment.”10 We are always lectured to eat more fruits and vegetables, so make it count when you do!

Sources:

  1. Unsworth, J. History of Pesticide Use. International Union or Pure and Applied Chemistry. http://agrochemicals.iupac.org/index.php?option=com_sobi2&sobi2Task=sobi2Details&catid=3&sobi2Id=31. Published May 8, 2010. Accessed March 20, 2018.
  2. National Institute of Environmental Health Sciences. https://www.niehs.nih.gov/health/topics/agents/pesticides/index.cfm. Reviewed August 28, 2017. Accessed March 20, 2018.
  3. Atwood D, Paisley-Jones C. Pesticides Industry Sales and Uses. United States Environmental Protection Agency. https://www.epa.gov/sites/production/files/2017-01/documents/pesticides-industry-sales-usage-2016_0.pdf. Published 2017. Accessed March 20, 2018.
  4. Extension Toxicology Network. http://pmep.cce.cornell.edu/profiles/extoxnet/dienochlor-glyphosate/glyphosate-ext.html. Published May 1994. Accessed May 20, 2018.
  5. Glyphosate: Health Concerns About the Most Widely Used Pesticide. S. Right to Know. https://usrtk.org/pesticides/glyphosate-health-concerns-about-most-widely-used-pesticide/. Published March 31, 2017. Accessed March 20, 2018.
  6. Walker B, Lunder S. Pesticides +Poison Gases = Cheap, Year-Round Strawberries. Environmental Working Group. https://www.ewg.org/foodnews/strawberries.php#.WrFXCGaZNBx. Accessed March 20, 2018.
  7. IARC Monographs Volume 112: evaluation of five organophosphate insecticides and herbicides. World Health Organization. https://www.iarc.fr/en/media-centre/iarcnews/pdf/MonographVolume112.pdf. Published March 20, 2015. Accessed March 20, 2018.
  8. Clean Fifteen. Environmental Working Group. https://www.ewg.org/foodnews/clean_fifteen_list.php#.WrFZF2aZNBw. Accessed March 20, 2015.
  9. Dirty Dozen. Environmental Working Group. https://www.ewg.org/foodnews/dirty_dozen_list.php#.WrFZZmaZNBw. Accessed March 20, 2015.
  10. Organic 101: What the USDA Organic Label Means. United States Department of Agriculture. https://www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means. Published March 22, 2012. Accessed March 20, 2018.
    If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
    This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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3 Signs Your Body Needs to Detox – And The Supplements to Help

by Courtney, MPH, CN

I’m not talking about juice, smoothie, or crazy water-and-turmeric-only cleanses. I’m talking about a whole-body reset, one where you take a step back and ask yourself, “What do I need to clean up in my diet?” Think of it as a little spring cleaning for your lifelong home: your body. Our bodies do a lot for us even when they don’t want to. They get up at the crack of dawn after we stay up too late binge-watching Hell’s Kitchen, they’re forced to digest ingredients they weren’t equipped to handle when we indulge in those special snacks, and they continue to work even when their muscles are tight from hunching over a desk all day. Our bodies put up with a lot, often without too much complaint, but when they reach their limit, you can feel it.

Here are three signs that your body needs a well-deserved break and the best supplements to get it up and running again.

Your digestive system is a little sluggish

Are you feeling a little –ahem – backed up? Do you wake up with a heavy feeling in your stomach or notice that you are bloated? It happens from time to time, but when it does, it’s time to ease up on the processed carbs and increase the fiber. Ditch your breakfast muffin and make some plain oatmeal topped with berries. Make a bean chili for dinner or cozy up with lentil soup. Instead of snacking on processed treats during the day, focus on cleansing your digestive tract with whole fruits and vegetables, high in fiber and water. Speaking of water, make sure to drink half of your body weight in ounces until you notice that your digestive system is back on its normal schedule.

Try Digestive Enzymes – The mouth and stomach naturally produce enzymes that assist in the breakdown of the food we eat. A compromised digestive system may be lacking in enzymes or stomach acid. Supplementing with Digestive Enzymes can get your gut moving again the way it should be.

You are craving the wrong foods

Our brain craves the foods we put into our body, including the yucky ones. When we eat highly processed foods and sugar, we end up in a vicious cycle where we crave these foods consistently. Although harder to go the other way, when we fill ourselves with fresh whole foods, our bodies begin to crave them. Keeping an eye on your cravings is a good way to determine if you need a diet change. It doesn’t take long for your body to notice. A few days of clean eating can transform your health.

Try Chromium Picolinate – Eating poorly can cause our blood glucose levels to tumble out of whack. Chromium, a naturally occurring mineral, assists the body in balancing blood sugar, which may reduce cravings and ultimately help us make better choices.

You lose motivation

Feeling like it’s hard to get off the couch lately? You start making excuses to skip your workouts, you begin to feel like the important tasks can wait, or you need an extra cup of coffee just to wake up in the morning. Feeling unmotivated could be a result of a poor diet; when we don’t physically feel our best, our mental well-being also suffers. The brain and body are closely connected, and our lifestyle choices can affect more than just our digestive system.

Try Cordyceps – Sometimes we just need a little energy boost. Cordyceps is a type of fungus that works synergistically with the body’s natural processes and can improve symptoms of fatigue. Better yet, cordyceps works differently than caffeine and won’t leave you feeling jittery or cause a crash.

Ready to clean house?

First things first; ditch the processed food. Instead of overwhelming and expensive detox grocery shopping lists, keep it simple and shop the parameter of the store first and save the middle aisles for last. The parameter of the store often contains your fresh produce, meats, and dairy. After you have filled your cart with the staples, you can then make your way through the rest of the store to look for your grains, beans, nuts, spices, and other items. Not sure what qualifies as a whole food? Anything that you can imagine growing naturally is a whole food. For example, you can imagine beans sprouting up from a garden, but it’s a little harder to imagine tortilla chips popping up from the ground. Next, keep your system hydrated by drinking water throughout the day. You should also eat fruits and vegetables with high water content including cucumber, lettuce, zucchini, cauliflower, peppers, watermelon, strawberries, grapefruit, cantaloupe, and peaches. Lastly, keep moving! Your digestive system benefits from physical movement. Even just simple stretching can get increase gut mobility.

A healthy digestive system is what keeps us going, is it time for a cleanse yet?

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Building Your Perfect Bucket List

by Courtney, MPH, CN

We could all use a little more adventure in our lives. While routine is healthy (such as getting to bed the same time each evening), breaking up the schedule when life gets a little mundane is a great way to bring joy into your life. Dr. Lickerman from Psychology Today points out that trying new things requires courage, keeps you from becoming bored, and forces you to grow.1 It also allows you to look forward to something during the long days that never seem to end. Whether you are planning a day trip to the beach or a two-week hike across Europe, taking a vacation relaxes the mind. A study from the Wisconsin Medical Society states, “Vacation provides a break from everyday stressors at work, provides an opportunity to engage in health promoting behaviors, and allows time for tension re-lease, personal involvement, and time to catch up on sleep and rest; these, in turn, have carryover effects into the job settings in terms of job satisfaction and job performance.”2 If you didn’t make a bucket list in high school, it’s not too late to start a draft. Changing up your routine is a great way to open the door to new experiences that may positively impact your health. Here are the essential three steps to building your perfect bucket list.

 

Determine the scope of your goals

What do you want to achieve by creating your bucket list? Do you want to get outside more? Perfect your craft? Bring more adrenaline in your life? Travel the world? You may want a combination of everything. List your goals starting with those easiest to achieve, working your way to the ones that will take more time to plan and execute. A couple events on my bucket list are riding a mechanical bull and traveling to Switzerland. Certainly, one will be much easier to check off. You are more likely to be satisfied if you can look at your list and check off items fairly often, so include all types of goals. Here are a few ideas to get you going:

  • Run a 5K
  • Visit a new city
  • Learn a foreign language
  • Learn to ski
  • Build a time capsule
  • Go zip lining
  • Ride in a hot air balloon

 

Say goodbye to excuses

Life is busy and your bucket list doesn’t have to be full of impossible ideas. You can always find adventure right in your backyard. You don’t have to go skydiving to feel the rush of adrenaline, a polar plunge at your nearby lake will do the trick. Can’t afford a lavish vacation? Watch your airline prices for last minute drops to nearby locations. Sure, I would love to take a snowshoeing adventure in Greenland (and given the chance I will), but that $99 round-trip ticket to see the Alaskan mountains for a weekend might just do the trick. The point is, it’s important to shoot for the stars and include do-able items on your list. That way, you won’t be disappointed. Do something rather than nothing. Make it work for you!

 

Set due dates

It’s easy to dream big and say, “One day I will…” Ditch that! Set goal dates for your bucket list items. Write out a game plan, put it on a calendar, and don’t let anything get in your way. There are no guidelines for creating the perfect bucket list. When you daydream, where do you find your mind wandering? What would you like to do during your free time? If you had nothing holding you back, what would you like to accomplish or see? Don’t reject your dreaming mind, embrace it. Now it’s time to get out a pen and piece of paper and see where your heart takes you.

Sources:

  1. Lickerman A. Trying New Things. Psychology Today. https://www.psychologytoday.com/blog/happiness-in-world/201004/trying-new-things. Published April 1, 2010. Accessed February 26, 2018.
  2. Chikani V, Reding D, Gunderson P, et al. Vacations Improve Mental Health Among Rural Women: The Wisconsin Rural Women’s Health Study. Wisconsin Medical Journal 2005; 104(6):20-23.
    This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Why Take Aloe?

by Courtney, MPH, CN

If you haven’t noticed, succulents are becoming quite popular as a chic decoration. They mostly appeal to us “brown thumb” gardeners who can’t seem to keep anything alive, requiring hardly any attention. Well, and they look adorable on a windowsill or desk. Succulents aren’t just a faithful plant to keep around the house, they have also been harnessed for their magical healing powers. Perhaps the most celebrated of all succulents is Aloe barbadensis, better known as Aloe vera. The use of aloe can be traced back to 6,000 years ago, where pictures of aloe could be found on stone carvings. This “plant of immortality,” as it has been called, was even presented to pharaohs as a funeral gift.1

Aloe is mainly harvested for its clear gel and yellow latex and can be found in numerous skin and health products. Topically, aloe is often used for burns, frostbite, psoriasis, and cold sores.1 Even though aloe is 99 percent water, it contains glycoproteins and polysaccharides that speed up healing, reduce pain and inflammation, stimulate skin repair and possibly even the immune system.2 Aloe isn’t just for skin; it can be used orally as well. As aloe gently sloshes through the stomach into your intestines (nice visual, right?), it sends love to your digestive system, offering up the powers of its active ingredients.

Aloe Plus supplement

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Traditionally used gut-friendly ingredients help soothe and support your digestive system.*

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Aloe vera is the most biologically active of all aloe species and contains over 75 potentially active constituents. These include vitamins, minerals, enzymes, and amino acids. Derivatives of one of these constituents, aloesin, contains “potent antioxidant effects,” while plant sterols from the gel of aloe have shown to decrease HbA1c (used to determine average blood glucose levels) in mice, and even lower plasma cholesterol levels.3 When taken internally, aloe is used to treat constipation, peptic ulcers, digestive tract inflammation, diabetes, and asthma.3,4 One study conducted by Vinson and team have shown that aloe can enhance vitamin C and E’s bioavailability and may even protect other vitamins from breaking down in the intestinal tract.3

Aloe vera is a good way to treat gastrointestinal complications because it poses a low risk for side effects and is relatively easy to obtain. You can grow aloe in your own home for topical use, or reap the internal benefits of drinking aloe juice or taking an aloe capsule. You should avoid aloe if you are pregnant, have renal or cardiac disease. As with any laxative, inappropriate use may result in electrolyte imbalance. For these reasons, it is always best to discuss use with your primary care physician or nutritionist.

Sources:

  1. Aloe Vera. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/aloevera#hed1. Updated September 2016. Accessed February 28, 2018.
  2. University of Maryland Medical Center. https://www.umm.edu/health/medical/altmed/herb/aloe. Reviewed March 24, 2015. Accessed February 28, 2018.
  3. Foster M, Hunter D, Samman S. Evaluation of the Nutritional and Metabolic Effects of Aloe vera. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 3. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92765/
  4. Dunphy L. Herbal Therapy. BarCharts, Inc.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Interested in learning what supplements are right for you? Take our free assessment.

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GLP-1s & Nutrition: Healthy Habits While on GLP-1 Medication 

GLP-1s & Nutrition: Energy Slumps

GLP-1s & Nutrition: Supplement Support

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GLP-1s & Nutrition: Fitness and the Importance of Exercise and Maintaining Lean Muscle Mass

How to Become a Toast Artist

by Courtney, MPH, CN

Last year had many unforgettable trends, some good (the body positivity movement) and some bad (the return of 90’s-style clogs). One of the hottest trends of 2017 was the beloved avocado toast. It haunted us everywhere: in our favorite cafes, on our best friend’s Instagram feed, in our favorite cooking magazine, and on our TVs. It couldn’t be stopped. The hashtag #avocadotoast has over half a million posts on Instagram alone. And why wouldn’t it be popular? Avocados are packed with fiber, potassium, vitamin C, vitamin B, and unsaturated fats. Spreading avocado on toast (or anything for that matter), is a great alternative to butter or margarine. Like all great food trends though, avocado toast will soon find that it’s time in the spotlight was short-lived and will eventually fizzle out as millennials move onto the next big thing. Remember the acai berry craze in 2015? Now if you were even to whisper the word “acai”, an angel would ascend from the heavens and take away your “cool card” without the option to re-apply for a new one. “Avo toast”, as many call it, may be reaching the end of its popularity, leaving you with the opportunity to introduce the next great toast trend to the world. Yes you, have the chance at fame and we are here to help you reach for the stars. Pull out your artisan-style bread and antique toaster: you are about to become the next great Toast Artist. Don’t forget to take beautiful pictures of your new creation to share with the world. Good luck, chef!

 

Mascarpone and Cucumber

  1. Spread fresh mascarpone on a piece of toast
  2. Layer slices of cucumber on toast
  3. Sprinkle with chopped chives and salt

Benefits: Cucumbers are a great source of water, vitamin C, and potassium.

 

Pear and Cheese

  1. Spread ricotta cheese onto a piece of toast
  2. Layer slices of pear on toast
  3. Drizzle raw honey over fruit

Benefits: Ricotta cheese is a powerful protein choice, especially for vegetarians. In addition, pears are loaded with gut-protecting fiber.

 

Salmon and Truffle

  1. Spread a layer of goat cheese on a piece of sourdough toast
  2. Top with thin slices of smoked salmon
  3. Drizzle truffle oil over top

Benefits: Traditionally made sourdough bread is easy on the digestive system. Salmon contains beneficial omega-3 fatty acids and a great deal of protein.

 

Berries and Basil

  1. Spread a layer of light cream cheese on a piece toast
  2. Top with fresh blackberries, blueberries, and raspberries
  3. Finish with fresh basil

Benefits: Berries are an amazing source of fiber and compared to other fruit, contain a small amount of sugar.

 

Nutella and Coconut

  1. Spread a layer of Nutella on a piece of toast
  2. Layer thinly sliced strawberries on toast
  3. Top with shredded raw coconut

Benefits: Coconuts contain healthy medium chain fatty acids that are easy to digest.

 

Mango and Mozzarella

  1. Layer thin slices of fresh mozzarella on a piece of toast
  2. Thinly slice mango and layer on toast
  3. Top with grated lime zest and squeeze out juice of ½ lime

Benefits: Just one mango contains 200% DV of vitamin C, and 70% DV of vitamin A.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

 

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Restoring Balance On Your Own With Reflexology

by Courtney, MPH, CN

Reflexology is an ancient practice that utilizes pressure points on the feet to improve the health of corresponding organs in the body, similar to acupuncture. In this practice, the hands are the main tools used to activate the pressure points. Reflexology was possibly first recorded around 2330 BC as a pictograph on an Egyptian tomb. It is also referenced in Chinese medical text around 1,000 BC and has continued to make its way around the world.1 Now, basic reflexology techniques are made accessible to the average person to learn on their own. Better yet, you can also find a professionally certified reflexologist or specialized message therapist who has proper educational training.

 

The University of Minnesota states, “Reflexology may be beneficial in restoring balance and harmony in the body and releasing tension. Practitioners believe that it helps facilitate a deep state of relaxation, calm the emotions, and produce a serene mind. Research studies support many of these benefits.”1 Reflexology is thought to work in several different ways. The first theory is that reflexology works with the central nervous system by signaling the body to adjust tension levels, promote overall comfort and increase blood supply. The second theory is that reflexology reduces pain by reducing stress and therefore improving mood.  Similarly, the third theory also works on the neuromatrix idea of perceived pain but also suggests that reflexology impacts the bodies “vital energy,” also known as Qi. Lastly, the fourth theory works on the idea of body zones, where the body is divided into 10 vertical zones and each corresponds to the fingers and toes leading to the head. Here, reflexology would also impact the organs via the central nervous systems through body zones. No matter which theory, reflexologists believe that when you apply pressure to specific areas on the feet, you are in turn supplying healing power to the corresponding organ. Ready to get some energy flowing on your own?

 

A diagram of foot reflexology

Before you start working on your feet, find a relaxing place to sit and make sure both your feet and hands are clean, and nails trimmed. You can even heat your feet first with a warm rice pack. Next, find a good foot map you can follow, many can be found easily online for reference. You can also purchase reflexology socks that have foot maps printed on them. To improve the atmosphere, you may want to play some relaxing music or light a candle. For beginners, a technique called “ring reflexology” can be used to reduce chances of missing the actual reflex.2 To master this technique, simply place your thumb on a reflex and move in a circular direction counterclockwise. Spend about 10-15 seconds rolling or rocking on each point before moving to the next. Work on the desired pressure points during your session and reap the benefits of showing your feet a little love. I guess if the eyes are the window to your soul, feet are the window to your organs – who knew?

Sources:

  1. University of Minnesota. https://www.takingcharge.csh.umn.edu/reflexology. Accessed February 21, 2018.
  2. Samuelsen H. Ring Reflexology. Published 2014
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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The Benefits of Goal Journaling

by Courtney, MPH, CN

I’ll be honest, I’m not a huge “New Year’s resolution” goal setter. I tend to get a little too competitive with myself. It’s either go big or go home, black or white, no in between. In the recent years, I have been working on bringing more balance into my life, but this year I didn’t set any major goals for myself besides vowing to bring in more “me time.” Right when I thought I had escaped the resolution craze, I received a gift at work; something called a Greatness Journal. I used to dabble in journaling when I was younger but hadn’t put a pen to paper for my personal pleasure in a long time. Journaling is a great way to get thoughts out of your head and put your ideas into perspective. It’s so easy to get caught up in small distractions throughout the days, weeks, and even years that we often times forget to step back and truly appreciate what we have. I decided to give the journal a try for few days and see if it was something I was interested in. I was surprised, to say the least. It’s now my favorite part of the day.

In the first section of the journal I was immediately greeted with a series of “Self-Awareness Power Questions.” Reluctant at first (what is a power question, anyway?), I slowly scanned over the eight topics: Health & Body, Emotional, Spiritual & Personal Growth, Intimate Relationships, Social & Fun, Family & Friends, Work & Career, Money & Finances, and Community & Giving. As I began reading through some of the questions I quickly started wondering, when was the last time I checked in with myself? The journal took me through many worksheets in the following weeks focusing on values, dreams, goals, and mission statements. Now, I make it a priority to take 15-30 minutes out of my day to grab a hot cup of tea, light a candle, and re-connect with myself through powerful journaling. If you have never journaled before or want to start again, here are my Top Four Tips to get going.

 

#1 Find your creative space

There are no guidelines to what a creative space is supposed to look like. Mine alternates between my front porch (with my cherished cozy blanket), and a little diner I found by my workplace that serves the best locally crafted tea. Find a place that you can clear your head and rid yourself of all distractions. Play some peaceful music, dim the lights, or visit a place that is special to you.

 

#2 Start with the hard questions

Before you set your goals for the year, you should ask yourself questions to determine what areas of your life need some work. Some of the most powerful questions I came across during my journaling experience were: “What baggage do I have that holds me back?” “What is no longer acceptable in my life?” “Do I have healthy fun or is it destructive?” “What lies in the deepest part of my heart still to be expressed?” and “What do I feel passionate about and want to support more openly?” You can’t set goals if you haven’t first thought about what you want to change in your life. I recommend taking a few days to work through these questions rather than a single session.

 

#3 Create a flow chart of your goals

Write your goals in a flow chart addressing the specific reasons you want to meet your goals. How you will feel after you meet them, what mindset do you need to be in, and a few detailed actions you can take every day to be proactive. Being specific, yet realistic about what you want to achieve is key to making your journaling inspiring and not overwhelming. Journaling isn’t meant to be a task, but a process where you write down your inspirations for the day and things that hold you back from reaching your potential. It’s a place for feelings without judgment.

 

#4 Focus on the positives, not the negatives

Training yourself to focus on the positive moments is difficult and takes practice. If you focus on the negative aspects of your day you will soon find that journaling becomes a task and not a time for encouraging reflection. The very first worksheet in my journal was titled, “Forgiveness sets you free.” Here I was encouraged to fill a page full of my negative feelings that hold me back and choose to work on forgiveness moving forward. You shouldn’t ignore your feelings, but choosing to see the best in difficult times and work towards a better you are crucial to reaching your goals. Now it’s time for you to unplug and pick up a pen, your goals aren’t as far away as you think they are.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Genetic Testing – Should You Try It?

by Courtney, MPH, CN

It’s gaining popularity faster than the speed of light, popping up all over the internet and making its way to TV commercials. It sounds like something from a fictional futuristic movie, but as technology continues to advance, so does medical science. Genetic testing is now being offered by numerous suppliers without the need of a doctor. Tests are continually being developed and more than 1,000 tests are being used already. Leading brands you might recognize include, 23 and Me and Ancestry DNA. Genetic testing is used to help individuals make informed decisions regarding their healthcare or family planning. There are a few different types of genetic testing including molecular, chromosomal, and biochemical testing. Testing can be done to screen newborns early in life, diagnose medical conditions, and look for carriers of gene mutations. Just this week the National Institute of Health stated, “Because testing has benefits as well as limitations and risks, the decision about whether to be tested is a personal and complex one.”1 Informed consent should be required before testing is done to ensure that the consumer understands the full extent of the procedure.

 

Although the physical risk for genetic testing is very small (often obtained through a cheek swab or blood draw), there may be emotional consequences. After results are provided to the consumer, feelings of depression, anxiety, anger, or guilt may follow. It may even pose tension between family members or moral conflict to an individual who does not want to offer genetic information to an employer or insurance company to avoid discrimination. Without the proper interpretation of the test results, consumers may be confused or fearful of results they do not understand. It is important to consider consulting a health care provider to review test results if they are difficult to interpret on your own. Be sure to weigh out all of the factors before deciding if you want to be tested. Are you willing to accept results whether good or bad? Do you have a health care provider you trust to discuss results? Will you be open to exploring preventative lifestyle changes?

 

Genetic testing also offers many benefits. It allows individuals to have a small glimpse into the future of their health, granting them time to be proactive. They may be more aware of the importance of monitoring or begin to plan treatment options. For a couple who is concerned about passing on a negative gene to a future child, it may allow them to make an informed decision before trying to conceive. It may also put the consumer in a better financial position, either allowing them time to determine costs of possible future treatments or helping them avoid unnecessary testing. Lastly, negative tests may also provide relief for those who are concerned about a specific result. It is important to remember that there are limitations to genetic testing and finding tests that adhere to Clinical Laboratory Improvement Amendments (CLIA) standards is essential. It is truly incredible how far medical science has advanced and that a looking glass into our future is within reach. Will you take the opportunity and grab it?

 

Sources:

  1. What is genetic testing? National Institute of Health. https://ghr.nlm.nih.gov/primer/testing/genetictesting. Published February 6, 2018. Accessed February 7, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Corn and Grain Fed Beef – Is it Really That Bad?

by Courtney, MPH, CN

Did you know that corn is slowly creeping its way into almost every part of your life? According to the United States Department of Agriculture, corn takes up over 90 million acres across the country. In the United States alone, between 2.2 and 2.9 billion pounds of sweet corn are produced every year.1,2 Corn is used as fuel, adhesives, plastics, insulation, plywood, particle board, sweetener, grits, meal, flour, and oil. Even just between 1970 and 2002, corn consumption more than doubled.3 Corn consumption isn’t just from eating loads of buttered cob, but it can be found in just about every food item including meat products, carbonated beverages, chewing gum, fruit juices, jams, peanut butter, sauces, wine, and food coloring to name a few. Interestingly, the United States Department of Agriculture states that corn accounts for more than 95% of total feed grain production and use.1 Is corn really problematic? Yes, it is. Aside from the nutritional complications corn may pose by making its way into our stomachs every day, it also threatens the well-being of our already struggling meat industry.

 

Corn is a staple in the livestock industry because it is a cheap feed option. For this reason, it is inevitable that the natural diet of livestock changes dramatically when they are forced to revolutionize their diet from natural grazing to a high carbohydrate lifestyle. As animals that naturally feed on grass, when only grain-based feed is available to cattle their digestive system struggles to adjust and eventually breaks down. From a production standpoint, corn is the perfect grain to use because it is cheap and ultimately makes meat more affordable for the average household. A publishing from consumer reports states, “The reason grass-fed beef is pricier has to do with beef producers’ profit margin: It can take a farmer up to a year longer (and an extra year’s worth of food, care, and labor) to get a grass-fed animal to reach slaughter weight than for a conventionally raised one. Grass-fed cattle also tend to be smaller at slaughter, so there’s less meat to sell per head.”4 When meat becomes affordable and demand increases, livestock companies feel the pressure to produce as much meat as they can, as fast as they can.  In order to meet insatiable requests, the meat industry began to cut corners.

 

Unfortunately, farms are no longer what they used to be. No more green pastures and free-roaming cattle that chew on grass all day. When cattle are constantly roaming and feeding on grass, they grow at a slower rate and are naturally leaner. For cattle farmers, a slow-growing cow simply doesn’t keep things moving at a face past. In order to produce larger amounts of beef, cows need to fatten in a shorter amount of time. Feeding cattle grain and confining them to small living quarters to restrict movement is the only way this goal can be achieved. Sadly, this is often how cattle spend their lives; in restricted areas that are not only unethical but also filthy and bacteria-laden, which is a result of too many unclean animals in a small space.

 

When cattle consume high-grain diets in general, they can experience both frothy and free gas bloat which leads to compression of organs, reduced lung function, and death usually results from lack of oxygen to the tissues.5 Acidosis (also called grain overload or grain poisoning) can occur when carbohydrates rapidly ferments and bacteria in the rumen create lactic acid, resulting in slowing of the gut, dehydration, and often death.6 When animals become sick, antibiotics are the treatment of choice and their use in livestock is a growing public health concern. Antibiotics are used in meat production to treat sick animals and prevent illness due to confined spaces that would otherwise breed illness. The Centers for Disease Control state that, “Scientists around the world have provided strong evidence that antibiotic use in food animals can lead to resistant infections in humans.”7

 

By changing your relationship with animal proteins, you can do your best to avoid not only unethical animal treatment but also the use of antibiotics in your food. Before you get excited and fill up your cart with “antibiotic-free” meat, make sure you know exactly what food labels mean. Anybody can throw words on a package, but only some are legally defined. The only term the United States Department of Agriculture regulates is “no antibiotics added.”8 In addition, the USDA Organic green stamp requires that animals are raised without antibiotics and guidelines are set in place so that cattle are outside for the grazing season and aren’t relying solely on corn feed.9 Even though the term “grass fed” isn’t regulated by the USDA, reputable companies will strive to be transparent to their consumers who do the research. Look for “grass-fed” and “pastured” when possible. Lastly, you can reduce the demand for meat by incorporating more plant-based dishes into your weekly routine or adopt “Meatless Mondays”- a great way to educate your family about vegetarian dishes. Instead of centering meals around meat, consider using meat as a topping to plant-based meals on special occasions. You can fight the overuse of antibiotics by making a statement with your purchases. Your health is a priceless asset.

Sources:

  1. Corn and Other Feed Grains. United States Department of Agriculture. https://www.ers.usda.gov/topics/crops/corn/background.aspx. Updated September 14, 2017. Accessed January 10, 2018.
  2. Sweet Corn Production. PennState Extension. https://extension.psu.edu/sweet-corn-production. Updated August 14, 2017. Accessed January 10, 2018.
  3. Corn-Free Diet. UR Medicine Golisano Children’s Hospital. https://www.urmc.rochester.edu/childrens-hospital/nutrition/corn-free.aspx. Accessed January 11, 2018.
  4. Why grass-fed beef costs more. Consumer Reports. https://www.consumerreports.org/cro/magazine/2015/08/why-grass-fed-beef-costs-more/index.htm. Published August 24, 2015. Accessed February 1, 2018.
  5. Ruminal Tympany (Bloat, Hoven). VIVO Pathophysiology Colorado State University. http://www.vivo.colostate.edu/hbooks/pathphys/digestion/herbivores/tympany.html. Accessed January 12, 2018.
  6. Grain overload, acidosis, or gain poisoning in stock. Department of Primary Industries and Regional Development. https://www.agric.wa.gov.au/feeding-nutrition/grain-overload-acidosis-or-grain-poisoning-stock. Accessed February 1, 2018.
  7. Antibiotic Resistance. Centers for Disease Control and Prevention. https://www.cdc.gov/narms/faq.html. Updated November 8, 2017. Accessed January 11, 2018.
  8. Meat and Poultry Labeling Terms. United States Department of Agriculture. https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/food-labeling/meat-and-poultry-labeling-terms/meat-and-poultry-labeling-terms/!ut/p/a1/jZFRb4IwEMc_DY-lx3AG90ZIFmUTZsxm5WUpehSS0pK2jrhPP9wyExed9p569_vn7v5HC8poofhHI7hrtOLy8C_G77CAcTBJIM0nwSPMsrdF_pQkEC3vB2D9D5CFN-ovvBiu6dMbGtyZeTIXtOi4q0mjKk2ZQEe4sj0aS1ml9ZZYXqHbk4pvHLE1ovstSF6ibJSgrEV-UG1Jp3fSmf2xRBya1l4HVrQ4HReCIWZZuBxN0yyEfPQXOOPnD3DZsMERIXX5fbx1rMowGlY3WKFB4-_MkK6d6-yDBx70fe8LrYVEf6NbD85Jam0dZack7dpX9vkcT6F5aVeRjb8Ay-NlYw!!/#17. Updated August 10, 2015. Accessed January 12, 2018.
  9. Organic Livestock Requirements. United States Department of Agriculture. https://www.ams.usda.gov/sites/default/files/media/Organic%20Livestock%20Requirements.pdf. Accessed January 12, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Interested in learning what supplements are right for you? Take our free assessment.

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