The A-B-C’s Of Heart Healthy Foods

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By Kac Young Ph.D, DCH, ND

healthywordsWe’re definitely back to school this time of year and in the thick of it. While we’re busy hitting the books and the showers after a good game of football, let’s try to remember the A-B-C’s of healthy eating, too.

When it’s time for snacks, or making a food choice, use this chart and be the head of your class.

A – Apples
B – Blueberries
C – Carrots
D – Dates
E – Edamame
F – Flaxseed
G – Grapes
H – Hummus
I – Ice berg lettuce
J – Juice – fresh, without added sugars.
K – Kiwi
L – Lima beans
M – Mandarin oranges
N – Nuts, unsalted
O – Oatmeal
P – Peppers
Q – Quinoa
R – Raspberries
S – Sweet potatoes
T – Tomatoes
U – Umbrella fruit
V – Vegetables!
W – Whole grains
X – XiQua (Chinese watermelon)
Y – Yoghurt
Z – Zucchini

Included in this list are healthy foods for the heart, the brain and for the whole body. Skip the candy and the fried or processed foods and stick with this list. If you do, you’ll stay out of the nurses’ station, the doctor’s office and have more time for fun with friends, family and school events. These A-B-C’s will never let you down. They will always help you up and out.

– Kac Young, a former television director and producer, has earned a Ph.D. in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. Traditional recipes are turned into heart healthy meals that anyone can make. The health results are outstanding.

One-Dish Wonders!

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By Helen Agresti R.D.

saladheartThis time of year brings shorter days and less time to prepare healthy meals at home. I try my best to prepare dinner at least 5 nights a week. However, without proper planning, home cooking doesn’t always happen.

I wish I could use the most common excuse of not having enough time in my day but let’s face it, there’s plenty of time in our day for something this important. Especially on Sundays, there’s sufficient time to execute a game plan for the week ahead.

There’s nights during the week that are filled with client meetings and kids activities which makes the idea of ordering out very enticing. Convenience food is everywhere and it certainly contributes to the rising rates of obesity, heart disease, Type 2 diabetes, certain cancers and other health related disorders. With that in the forefront of our minds, here are a few one-dish wonders that will satisfy you and your healthy family:

Healthy Baked Chicken Marsala

Ingredients

No-stick cooking spray

4 chicken breasts

1/4 c white cooking wine

1/4 c marsala cooking wine

1 medium shallot, finely chopped

1 tablespoon garlic, minced

1 sprig fresh rosemary

1 teaspoon sea salt

Directions

1. Preheat oven to 400 degrees F.

2. Spray casserole dish with no-stick.

3. Pour half the white and marsala wine in the casserole dish.

4. Sprinkle half the onion, garlic, rosemary, and salt on top of wine.

5. Place chicken breast on top.

6. Pour the remainder of the white and marsala wine over top of chicken.

7. Sprinkle the remainder of the onion, garlic, rosemary, and salt on chicken.

8. Bake 20-25 min. or until internal temp of chicken reaches 165 degrees F.

*If you have time, allow the chicken to marinate in a Ziploc bag with all the ingredients prior to baking.

Waist Slimming Quinoa Salad

HealthIngredients

• 3 cups Quinoa, cooked

• 1 tablespoon extra virgin olive oil

• 1 tablespoon balsamic glaze

• 1/2 c seedless cucumber, diced

• 1 avocado, diced

• 1 mango, diced

• 1/3 c cilantro, finely chopped

• 1/4 cup red onion, chopped

• 1 lemon, juiced

• 1/2 teaspoon sea salt

Directions

Combine all ingredients. Serve warm or cold.
~Enjoy!

Healthy Slow Cooker Chicken Tortilla Soup

Ingredients

1 (3-4 lb.) store bought rotisserie chicken, skin removed, meat shredded
• 1 (32 oz.) box fat-free and low-sodium chicken broth
• 2 (14.5 oz.) cans chopped stewed tomatoes
• 1 Tablespoon garlic, minced
• 1 (4 oz.) can green chilies, chopped
• 1/2 cup salsa (mild)
• 1/2 cup salsa conqueso (medium)
• 1/2 cup cilantro, chopped
• 1 Tablespoon cumin, ground
• 2 cups Mexican cheese
• light sour cream
• tortilla strips
Directions

1. Combine all ingredients in slow cooker except cheese, sour cream, and chips.

2. Cover. Cook on low 6-8 hours.

To serve, ladle soup into bowls. Top with sour cream, cheese and chips.

Healthy and Happy Eating!

– Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC. She lives in Pennsylvania with her husband and 5 children. For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti and on the web www.pronutritionconsulting.com

Healthy Diet Basics And Unhealthy Food – Part 2

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By Dr. Michael Wald

Continued from part 1 of this article…..

watercup7. When you eat healthy carbohydrates do not eat them alone. Instead, add proteins to all of your meals and snacks.

Suggestion: Protein will slow down the absorption of carbohydrates helping to level out blood sugar. Fluxuations in blood sugar can cause attention deficit, fatigue, slow metabolism and increased disease risk.

8. Add sea salt to your regular diet to help keep your adrenal glands stay in shape.

9. Drink plenty of water each day (body weight divided by 2, multiplied by 0.8 is the number of ounces your body needs, more if you are exercising). Avoid caffeinated and carbonated beverages; caffeine is a diuretic (loss of fluids and minerals) and carbonated soft drinks leach calcium from bones). Herbal teas, fresh vegetables and fruit juices are healthy to consume. Diluted bottled juices and naturally decaffeinated beverages are OK in moderation.

10. Eat several small meals throughout the day instead of two or three large meals. Smaller meals spaced fairly evenly throughout the day help balance blood sugar levels and each the stress of digestion.

11. Chew your food thoroughly. Chewing signals the “feeding centers” and “satiety” centers in your brain that tell you when you are full so you do not overeat. Chewing also aids the digestive process starting in the mouth and signals the rest of the gastrointestinal tract to “get ready” for food on the way.

12. Consider not drinking fluids of any kind with your meals or at least sipping fluids as opposed to gulping them down in large volumes. Fluids can dilute digestive juices impairing optimal digestion of foods.

stress13. Do not eat when you are stressed or on the run. Proper digestion involves activating a part of your nervous and digestive system, which is active during a more relaxed state (i.e., like during a meal). A different part of the nervous system is activated when you are up-and-around which is not conducive to optimal digestion of foods.

14. Eat every two hours. Small meals consumed throughout the course of the day balances blood sugar. Problems with blood sugar promote weight gain, diabetes and cardiovascular risk and other health problems.

15. Supplement a healthy diet with a good quality multi-vitamin/mineral complex and other nutrients indicated by your individual health needs

Suggestion: Have nutritional and medical laboratory work performed to find out more exactly the nutrition that you require as an individual.

– Dr. Michael Wald, aka The Blood Detective, is the director of nutritional services at Integrated Medicine of Mount Kisco, located in Westchester New York. He has appeared on ABC World News Tonight with Diane Sawyer, Channel 11 PIX, Channel 12 News, CNN, The Food Network and other media outlets. Dr. Wald earned the name Blood Detective for his reputation to find problems that are often missed by other doctors. He earned an MD degree, is a doctor of chiropractic and a certified dietician-nutritionist. He is also double-board certified in nutrition. He has published over a dozen books with three additional titles due for release late 2013 including: Frankenfoods – Genetically Modified Foods: Controversies, Lies & Your Health and Gluten-A-Holic: How to Live Gluten Free and the Blood Detective’s Longevity Secrets. Dr. Wald can be reached at: www.intmedny.com or www.blooddetective.com or by calling: 914-242-8844.

Healthy Diet Basics And Unhealthy Food – Part 1

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By Dr. Michael Wald

greenpeppers1. Increase the amount of whole, unprocessed foods in your diet (fresh fruit, vegetables, whole grains, beans, raw nuts and seeds), relative to the amount of processed foods you consume (pasta, bread, packaged foods).

Suggestion: Switch from white bread to whole wheat or multigrain.

2. Diversify your diet by including new and different foods in your diet each week. Rotate the foods you eat so that you do not consume a given food every day. The foods should not be processed, fried or contain added sugars and preservatives.

Suggestion: At the very least, eat one or two new and healthy foods per week and increase from there. Focus on adding new foods as opposed to removing everything that you currently eat. Overtime your diet will transform for the better!

3. A fat free diet is not healthy! Fat should constitute 20-30% of your total diet generally speaking. Limit saturated fats (fast found in animal products) to less than 10% of your daily diet. Avoid fried foods, hydrogenated or partially hydrogenated oils and cottonseed oil (read the label). Healthy oils to consume include: unsaturated essential omega 3, omega 6 and omega 9 fatty acids found in flax seed oil and seeds, olive oil (cold pressed, virgin, imported and in a tin to protect from light), canola oil, salmon, cod, tuna, mackerel, currants, raw nuts and seeds (roasting the nuts and seeds saturates the oils in them and this is not at all healthy). Store oils and nuts/seeds in the refrigerator. Roasted nuts and seeds contain saturated fats that put on weight and increase your risk of heart disease, cancer and other degenerative conditions.

Suggestion: Eat avocados, use fresh olive oil in salads and cooking, eat raw nuts and seeds. Eat baked or broiled salmon

fruitsalad4. Eat a high fiber diet by consuming vegetables, fruits, whole grains, beans, nuts, and seeds, and by minimizing your intake of meats and refined foods (i.e., desserts, table sugar, candy).

Suggestion: Exchange meats for chicken, turkey and fish. Limit fish to no more than once per week or less if you are overweight and have hypercholesteremia (high blood fats).

5. Ensure you eat sufficient protein each day (about 15-20% of your diet). Good protein sources include lean meats, poultry, fish, eggs, soy products, beans, low-fat dairy products, nuts and food combining of grains/beans/vegetables.

6. Decrease or eliminate refined and processed sugars from your diet. As a substitute, use natural, unprocessed sugars high in the vitamins and minerals needed to help digest them, including 100% pure maple syrup, fruit-only jams, fresh fruit, honey, molasses, barley malt, brown rice syrup and carob.

Suggestions: Not all sugar is the same. Sugar found in most desserts and table sugar (sucrose) is called simple sugar; simple sugar consumption (even in small amounts) is known to cause inflammation in the body, increase blood fats, promote weight gain, reduce ability to loose weight and increase your risk of developing these and other diseases: diabetes, heart and vessel disease, hypertention, cancers, autoimmune disease, chronic fatigue, etc.

Stay tuned for part 2 of this article shortly…..

– Dr. Michael Wald, aka The Blood Detective, is the director of nutritional services at Integrated Medicine of Mount Kisco, located in Westchester New York. He has appeared on ABC World News Tonight with Diane Sawyer, Channel 11 PIX, Channel 12 News, CNN, The Food Network and other media outlets. Dr. Wald earned the name Blood Detective for his reputation to find problems that are often missed by other doctors. He earned an MD degree, is a doctor of chiropractic and a certified dietician-nutritionist. He is also double-board certified in nutrition. He has published over a dozen books with three additional titles due for release late 2013 including: Frankenfoods – Genetically Modified Foods: Controversies, Lies & Your Health and Gluten-A-Holic: How to Live Gluten Free and the Blood Detective’s Longevity Secrets. Dr. Wald can be reached at: www.intmedny.com or www.blooddetective.com or by calling: 914-242-8844.

Is Soda A Drug? A Nutritionist’s Perspective – Part 2

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By Christie Korth, CHC

Continued from part 1 of the article…..

soda* 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

* 60 Minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

* 60 Minutes: The caffeine’s diuretic properties come into play. It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that were headed to your bones as well as sodium, electrolytes and water. Not only is the soda an “empty” simple carbohydrate, it robs your body of many other essential vitamins and minerals, as well.

* 60 Minutes: Pay attention to your bladder, by now it is almost certain you have had to urinate as a result of your kidneys trying to excrete this mystery substance as soon as possible. When your body does not recognize a substance, it is very quick to send the appropriate signals to your body to digest rapidly. This is viewed as a state of emergency. It is as if the body is saying to your brain, “Help-Get this out of here fast-it’s doing us not good at all and it’s invading our nutrition supply!” Hence the need to use the bathroom an hour after soda consumption. While you were in the bathroom, you have now lost all of the water that was in the Soda. Sadly, not before infusing it with valuable nutrients your body could have used for vital functions. Such as maintaining the ability to hydrate ones system or build strong bones and teeth. This is how soda drinking can lead to osteoporosis. The phosphates in the soda leech the calcium out of your blood and bones.

* After the fiasco in the bathroom, you will surely be overjoyed to learn that this will all be followed by a caffeine crash in the next few hours. (An added bonus: Count on the caffeine crash to occur in as little as two hours or less if you’re a smoker.) But, hey, have another Soda; it’ll make you feel better. And so another ride sugar on the sugar highway begins.

3 Quick Tips for Avoiding A Ride on The Soda Highway:

1. Drink plenty of water. If water is your beverage of choice, after awhile, you will stop craving sugary drinks. If you can replace one cup of soda per day with a cup of water you have the right idea. Over time, this will allow you to quit or cut down on your soda consumption.

2. Make a Pact: Make your own soda. If you want soda, only allow yourself to have it if you allow yourself to make it. For example, try club soda, with agave nectar, fresh lemon and lime juice and presto: you have made your own Sprite. Don’t love Sprite? Try sparkling seltzer with fruit juice for a fruity soda.

3. Occasionally treat yourself to organic soda. Stop buying soda at home and have it only at special occasions. Make sure everyone in your house adheres to this rule, so there is no cheating. Watch how much your consumption dwindles when you stop purchasing it!

Christie Korth is a Crohn’s disease survivor, author, certified health coach and holistic nutritionist who found her way to health and wellness after nearly succumbing to a severe case of Crohn’s disease. After harnessing the power of nutrition and gaining her health back, she then went on to be the founder and director of Happy & Healthy Wellness Counseling based just outside of NYC. She studied at the Institute for Integrative Nutrition, Columbia University and the Clayton College of Natural Health and is a certified holistic health practitioner with the American Association of Drugless Practitioners. Christie is the Corporate Nutritionist for Brain Balance Achievement Centers, where she designs the nutrition protocol for franchises across the country. Christie is a nutrition expert for Dr. Oz’s Sharecare.com and frequently contributes nutrition articles to Long Island Parent Magazine. Christie is he author of The IBD Healing Plan and Recipe Book: A Guide to Releive Crohn’s and Colitis with Whole Foods. Christie lives in New York with her son, her husband, and her cat.

Is Soda A Drug? A Nutritionist’s Perspective – Part 1

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By Christie Korth, CHC

sodabottleHello everyone! I’m Christie Korth your favorite, fun-loving holistic nutrition expert, author, and founder and director of Happy & Healthy Wellness Counseling. My mission today is to permanently change your relationship with soda. Why is your relationship with soda so important? We know Coca Cola took the cocaine out of Soda almost a hundred years ago, but surprisingly, as far as your body can tell….not too much has changed. Confused? Take a look to see how your body reacts to America’s most consumed beverage and how the reaction is similar in the way your body reacts to one of the most addictive, deadly drugs….

Have you ever wondered why Soda comes with a smile? It’s because it gets you high. Yes, in 2013, despite the absence of cocaine, soda junkies everywhere are unsuspectingly subjecting themselves to a “high”. By simply drinking what is known as a staple beverage in the Standard American Diet (or SAD, as I prefer to call it) we are playing a deadly game of Russian Rulet with our health and exposing ourselves to diseases the more that we indulge in this commodity.

By now, I am sure you are wondering what I am talking about. What is the good old culprit responsible for these highs? It’s none other than….Sugar! But- this is not just any old sugar that we are talking about here. It is the mother of all sugars…high fructose corn syrup! I suppose the good folks at Coke figured, why not try something cheaper, and perhaps switch to a substance that was obviously not illegal. And so voila, after near 100 years of consumption, we have an alarming rate of childhood and adolescent onset diabetes, hypoglycemia, obesity, digestive disorders, skin conditions, osteoporosis, candida, cancer. These conditions are all linked to access sugar consumption. If you are an avid soda drinker, your life depends on this. Please read on.

Every day, millions of Americans reach for a coke, some in hopes of curing that three o’clock lull one may experience after lunch when their energy levels feel zapped, while others have reported routinely drinking up to three liters per day! More alarmingly, children drink these beverages in school and at home.

A child’s body is no match for the sugar rush that soda produces. This seemingly innocent little routine has taken most of the public by storm, sending people down the Diabetes-Hypoglycemia Highway at full speed. The end result riding down the sugar highway is devastation in one’s health, yet the beverage companies continue to receive advertising grants in the form of government funding toppling in the billions. Meanwhile, health promoting advertisements, such as the FDA’s Healthy Food Pyramids slogan for “5 A Day” (signifying that one should consume a combination of five fresh fruits and vegetables a day.) received little or no media attention. No wonder the public is in the dark. Everyone has been brainwashed by advertisements to eat a food we know is not healthy.

What Happens To Your Body When You Drink A Soda?

* In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake by the FDA) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down. Clever trick by the scientists that make soda! Insert twilight zone music here: “do-do do-do do-do do-do”…I believe my food should made by a chef or purchased from an organic farmer-not scientists. Chemicals are not food. This is common sense that is often overlooked.

* 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)

* 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness. Here comes your sugar high!

Stay tuned for part 2 of this article…..

Christie Korth is a Crohn’s disease survivor, author, certified health coach and holistic nutritionist who found her way to health and wellness after nearly succumbing to a severe case of Crohn’s disease. After harnessing the power of nutrition and gaining her health back, she then went on to be the founder and director of Happy & Healthy Wellness Counseling based just outside of NYC. She studied at the Institute for Integrative Nutrition, Columbia University and the Clayton College of Natural Health and is a certified holistic health practitioner with the American Association of Drugless Practitioners. Christie is the Corporate Nutritionist for Brain Balance Achievement Centers, where she designs the nutrition protocol for franchises across the country. Christie is a nutrition expert for Dr. Oz’s Sharecare.com and frequently contributes nutrition articles to Long Island Parent Magazine. Christie is he author of The IBD Healing Plan and Recipe Book: A Guide to Releive Crohn’s and Colitis with Whole Foods. Christie lives in New York with her son, her husband, and her cat.

The Low Down On Sugar: Understanding Your Cravings – Part 2

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By Christie Korth, CHC AADP

Continued from Part 1 of this article…..

fruitswhiteAs far as sugar is concerned, you can easily take matters into your own hands by choosing sugars which are considered complex carbohydrates vs. refined or simple carbs. Complex carbs, like fruits, veggies, beans and grains provide long lasting energy by releasing the sugars into the body slowly. Table sugar and “white foods” are refined carbohydrates which cause the blood sugar to spike due to its rapid release in the body. Refined or simple carbs pack on the pounds and contribute to diabetes, high cholesterol, heart disease, arthritis; and more. While that peanut butter and banana sandwich my look amazing for lunch, consider eating only one slice of bread and subbing the rest of the meal with an apple. Notice if you have more or less energy when you eat this way. You are certainly getting more vitamins and allowing room for more whole foods, thus preventing disease and lowering your sugar intake.

Consider checking out more natural resources for sugar…

Maple Syrup: This product consists of brown rice that has been ground and cooked, converting the starches to maltose. Brown rice syrup tastes like moderately sweet butterscotch and is quite delicious. In recipes, you may have to use up to 50% more brown rice syrup than sugar, and reduce the amount of other liquids.

Agave Nectar: A natural liquid sweetener made from the juice of the agave cactus. It is 1.4 times sweeter than refined sugar, but does not create a “sugar rush,” and is much less disturbing to the body’s blood sugar levels than white sugar.

Molasses: Organic molasses is probably the most nutritious sweetener derived from sugar cane or sugar beet, and is made by a process of clarifying and blending the extracted juices. The longer the juice is boiled, the less sweet, more nutritious, and darker the product is. Molasses imparts a very distinct flavor to food. Blackstrap molasses, the most nutritious variety, is a good source of iron, calcium, magnesium, and potassium.

Dates: Dates are like natures candy and can be used to mimic caramel in snack bars when mixed with fried fruit and nuts. Dates can also be used can be used in salads, to sweeten baked goods, etc. Dates are high in minerals, particularly calcium, magnesium, phosphorus and potassium.

Dates are like natures candy and can be used to mimic caramel in snack bars when mixed with fried fruit and nuts.

Try using one of these natural sweeteners to swap out white sugar in your next holiday or dessert recipe. All three liquid sweeteners work very well in batters, cakes, smoothies, cereals, granola, and puddings. The dates work best in cakes, smoothies and bars. Natural sweeteners allow for the best way to enjoy sweets -without the guilt! If you can simply start by trying these recipes at home, you will be surprised how quickly and easily you can be healthier and happier by eating less refined sugar. To your health!

Christie Korth is a Crohn’s disease survivor, author, certified health coach and holistic nutritionist who found her way to health and wellness after nearly succumbing to a severe case of Crohn’s disease. After harnessing the power of nutrition and gaining her health back, she then went on to be the founder and director of Happy & Healthy Wellness Counseling based just outside of NYC. She studied at the Institute for Integrative Nutrition, Columbia University and the Clayton College of Natural Health and is a certified holistic health practitioner with the American Association of Drugless Practitioners. Christie is the Corporate Nutritionist for Brain Balance Achievement Centers, where she designs the nutrition protocol for franchises across the country. Christie is a nutrition expert for Dr. Oz’s Sharecare.com and frequently contributes nutrition articles to Long Island Parent Magazine. Christie is he author of The IBD Healing Plan and Recipe Book: A Guide to Releive Crohn’s and Colitis with Whole Foods. Christie lives in New York with her son, her husband, and her cat.

The Low Down On Sugar: Understanding Your Cravings – Part 1

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By Christie Korth, CHC AADP

junkfoodIt’s 3pm and you are sitting at your desk at work, trying to silently nudge the time along so you can clock out. You’re tired, and the candy machine in the lounge is calling your name. A war begins in your head- with one side trying to fight the urge to but in the end, the other wins and you convince yourself you need a pick me up. Suddenly- the apple on your desk looks less appealing. Before you know it, you are looking at the empty peanut chocolate bar wrapper on your desk. Almost as fast as you ate the bar, you feel guilty. Why does this happen?

Sugar stimulates the feel-good, stimulating hormone dopamine- which; for some can be chronically low and lead to sugar cravings. Other times, a more simplistic reason is to blame- dehydration. Your body sends signals to the brain for water, and the cravings can be misinterpreted for a sugar craving. Next time you are out to lunch and want dessert, check to see if you have consumed any water. If not, you may be surprised to see your craving disappears after a cool glass of water.

Here are some other reasons for craving sugar:

1: Emotional Eating: Do you ever eat when you are bored, or upset? We eat when we are happy at a celebration and when we are struck by a craving. Consider if what you are really craving is food, or if you are sad for example- if you really just need to talk or a hug. Paying attention to your physical and emotional needs and being in tune with what your body is really asking for is key.

2: Yin/Yang theory: Consider eating one food can cause you to crave another. For example, foods which are considered Yin foods are expansive foods like sugar, alcohol, white foods, milk, and foods like meat, cheese, eggs and salt are considered Yang foods, which are contractive. Eating these foods can cause a craving for another. Ever want something salty after you eat something sweet? Consider eating more neutral foods like fruits, vegetables, grains, poultry, fish, beans, and the like.

saladplate3: Seasonal Eating: Sometimes we crave foods because of the season. Up until the past couple 100 years, we ate seasonally. For example, if you lived in New York, odds are- you didn’t have pineapple in December like we have access to today. Consider we should eat more warming foods in the fall and winter like meats, squashes, and root vegetables, more greens in the spring and cooling, refreshing fruits like watermelon, peaches and plums in the summer. Eating according to Mother Nature’s unique schedule is not only cheaper, but tastier and better for your bodies overall needs.

Even if you think you don’t consume a lot of sugar, please evaluate your dietary intake carefully. In my book, The IBD Healing Plan and Recipe Book: Using Whole Foods to Relieve Crohn’s Disease and Colitis, I reveal that the average American eats 142 lbs of sugar, per person, per year. That is someone’s entire body weight in sugar, or 70 lb boxes per person! Or put into daily perspective- the average American consumes about 20 teaspoons of sugar per day.

If you’re not sure how this is possible, consider we are accustomed to drinking our calories in coffee, juice, soda and sports beverages. We consume doughnuts for breakfast, rolls with processed meat for lunch, cake for dessert, the list goes on and on. Think about this is impacting our society. The fuel we put into our bodies surely plays a role in the auto immune disease pandemic we are seeing today. We have more and more people succumbing to preventable diseases like diabetes, heart disease and cancer than ever before. Most people today are not fortunate enough to report not knowing someone with any of these diseases. How can we stop the increase in these diseases? The answer is simple: eat less sugar, refined fats and meat and consume more whole, unprocessed foods.

Stay tuned for part 2 of this article…..

Christie Korth is a Crohn’s disease survivor, author, certified health coach and holistic nutritionist who found her way to health and wellness after nearly succumbing to a severe case of Crohn’s disease. After harnessing the power of nutrition and gaining her health back, she then went on to be the founder and director of Happy & Healthy Wellness Counseling based just outside of NYC. She studied at the Institute for Integrative Nutrition, Columbia University and the Clayton College of Natural Health and is a certified holistic health practitioner with the American Association of Drugless Practitioners. Christie is the Corporate Nutritionist for Brain Balance Achievement Centers, where she designs the nutrition protocol for franchises across the country. Christie is a nutrition expert for Dr. Oz’s Sharecare.com and frequently contributes nutrition articles to Long Island Parent Magazine. Christie is he author of The IBD Healing Plan and Recipe Book: A Guide to Releive Crohn’s and Colitis with Whole Foods. Christie lives in New York with her son, her husband, and her cat.

Offending Foods – Part 2

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By Mark Pitstick, MA, DC

Continued from part 1 of this article…..

cookiesAfter 30 days of eliminating a food, re-introduce it to your diet and see if there are immediate inflammatory responses such as rash, itching, burning eyes or sinus drainage. Next, wait two days to see if any bowel, mental or musculo-skeletal symptoms arrive. If that food seems OK, add it to your diet but no more than three times per week. Then test another food until you’ve gone through the list of suspected food allergies.

In my opinion, a nutritional-based healthcare program is the best way to test for food allergies. The best ones I know of include Nutrition Response Testing, System Strength Analysis, Applied Kinesiology, Contact Reflex Technique, Bio-Meridian and Stressor Nutrient Balancing. Do a search for one of these techniques and find the best practitioner near you. Feel free to contact me if I can help you or your loved ones in any way.

These methods detect stressors such as food allergies and offending foods. Treatment includes avoiding offending foods for 90 days and perhaps taking digestive enzymes and/or betaine hydrochloride to facilitate elimination of food residues in the body.

Food allergies can also be nature’s way of saying it doesn’t like the quality of that food. For example, were the tomatoes you ate chemical-free or not? Was the beef grass-fed and pastured raised? Pasteurized milk from pen-raised cows receiving hormones and antibiotics is understandably more likely to cause health problems than certified raw dairy products from pasture raised cows.

Likewise, people are often allergic to “commercial eggs”—those from chickens raised in unhealthy conditions. In this case, the words “organic” and “free range” can’t be trusted due to business lobbyists affecting food-labeling laws. “Organic” chicken eggs can only mean that the hens were fed organic feed—even though they were raised in cramped cages. Similarly, “free range” eggs can mean that the chickens had access to a small concrete pen during half of their short lives.

Allergies to farm fresh or pastured hen eggs are rare and the eggs are more nutritious and healthy. Likewise, some people with wheat or other grain allergies can handle products from Europe that have not been subjected to genetic modification, herbicides and pesticides. Read books and articles by journalist Michael Pollan to learn more about this topic that is so important for the health of you and your family throughout the generations.

The health status of a person also affects what foods he or she is “allergic” to.

The health status of a person also affects what foods he or she is “allergic” to. For example, foods containing yeast (wine, beer, aged cheeses, bread, pretzels, cider) may be especially problematic for those with an overgrowth of yeast in their body. Also, if a person’s filtration organs (colon, liver, kidneys) are overwhelmed, a person may be “allergic” to more foods than if those systems were functioning normally.

By the way, some environmental allergies (pet hair, dust, mold, pollen, grass and other unavoidable particles) are actually secondary allergies because of primary food allergies. Many clinicians have found that “environmental allergies” decrease or disappear when food allergies are addressed

In short, becoming truly healthy and eating moderate amounts of healthfully raised foods may be the solution versus avoiding supposedly allergenic foods the rest of your life. Work with your health care practitioners to see how this applies to you.

Mark Pitstick, B.S., M.A., D.C., has over forty years experience and training in hospitals, pastoral counseling settings, mental health centers, and holistic private practice. His training includes a premedical degree, graduate theology/pastoral counseling studies, masters in clinical psychology, and doctorate in chiropractic. His book Radiant Wellness: A Holistic Guide for Optimal Body, Mind and Spirit was endorsed by Drs. Deepak Chopra, Wayne Dyer, Elisabeth Kubler-Ross, Bernie Siegel and others. Mark has been a frequent radio and TV guest and hosted a nationally syndicated radio show. He has presented many workshops on holistic health and spiritual awareness. He has been a review editor and regular contributor to many magazines and e-zines. Mark founded the Radiant Wellness Center and the Stressor-Nutrient Balancing healing method.

Disclaimer: Listing improvements of past patients’ problems does not imply a guarantee for those with similar conditions. I do not claim to diagnose, treat or cure any disease. I do teach people and health care professionals how to assist the body in healing itself of imbalances.

Offending Foods – Part 1

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By Mark Pitstick, MA, DC

peanutfreeAs I know very well from personal experience, food allergies can cause many serious physical and mental symptoms. I was nearly fifty years old before figuring out that I am allergic to wheat, dairy, corn, soy and sugar. Do you know how many meals and processed foods those five are in?

I suffered with many symptoms—clues from my body that it couldn’t tolerate those foods. Those symptoms hurt the quality of my life as a family member, friend, doctor and teacher. I did a good job . . . but not always the outstanding level that is possible.

Now I eat the real food diet 95 percent of the time and can tolerate occasionally eating a little bit of those foods. Addressing my food allergies has been a huge part of feeling happy, healthy and energetic almost all of the time.

That’s one reason I’m so passionate about getting this basic wellness information out to as many people as possible. Children shouldn’t have to suffer because of food allergies nor should adults have to search high and low for solutions to their health problems. It’s hard to know and show your fullest potentials when you feel tired, depressed and out of balance.

Food allergies can cause many serious physical and mental symptoms. Allergies create inflammatory changes that, in turn, contribute to symptoms of the bowel (diarrhea, constipation, bloating, excess gas), musculo-skeletal system (joint and muscle soreness and stiffness), “mental problems” (depression, brain fog, anxiety, panic, fatigue), cardiovascular system and other areas.

Food allergies can cause many serious physical and mental symptoms.

Marshall Mandell, M.D., author of Allergy, the Unrecognized Cause of Physical, Mental, and Psycho-somatic Illness, says that processed foods containing sugar and white flour are common triggers of food allergies. Canned foods offend more often than fresh sources.

The most common allergy producing foods are dairy products, wheat, yeast, eggs, sugar, corn and soy. Nonfat and low-fat varieties of cow’s milk are especially troublesome because there’s less fat to buffer casein, the allergy-producing protein in milk. Allergies to gluten—found in wheat, rye, barley, oats, kamut, spelt and triticale—are also very common.

Nutritional experts are also increasingly questioning the benefits of soy because it’s a very common allergy-provoking food, is difficult to digest, and often comes from genetically modified sources. In moderation, fermented, organic, non-GMO soy products—miso, natto, tempeh and tofu—are better tolerated than non-fermented soy products. Serving sizes are an issue as well. Asian cultures tend to use small amounts while westerners overdo it.

People are more familiar with IgE allergies that cause immediate onset reactions, such as those experienced with allergies to peanuts. The symptoms are obvious and directly follow ingestion of the offending food. As such, they are relatively easy to identify and avoid.

Much more common, however, are IgG or delayed onset food allergies. Symptoms from this type of food allergy typically take about 48 hours to show up and may not always trigger a reaction. Thus, it’s difficult to determine what foods caused what symptoms. Paradoxically, people are sometimes most allergic to foods that they like and eat the most.

However, as discussed in Hidden Food Allergies by James Braly, M.D., and Patrick Holford, identifying IgG food allergies is easier with current testing methods. They recommend a quantitative IgG ELISA food allergy test.

Another method of identifying foods that trigger allergies is to use food rotation and elimination techniques as described in How to Control Your Allergies by Robert Forman, Ph.D.; The McDougall Plan by John McDougall, M.D.; or Is This Your Child? by Doris Rapp, M.D.

Stay tuned for part 2 of this article…..

Mark Pitstick, B.S., M.A., D.C., has over forty years experience and training in hospitals, pastoral counseling settings, mental health centers, and holistic private practice. His training includes a premedical degree, graduate theology/pastoral counseling studies, masters in clinical psychology, and doctorate in chiropractic. His book Radiant Wellness: A Holistic Guide for Optimal Body, Mind and Spirit was endorsed by Drs. Deepak Chopra, Wayne Dyer, Elisabeth Kubler-Ross, Bernie Siegel and others. Mark has been a frequent radio and TV guest and hosted a nationally syndicated radio show. He has presented many workshops on holistic health and spiritual awareness. He has been a review editor and regular contributor to many magazines and e-zines. Mark founded the Radiant Wellness Center and the Stressor-Nutrient Balancing healing method.

Disclaimer: Listing improvements of past patients’ problems does not imply a guarantee for those with similar conditions. I do not claim to diagnose, treat or cure any disease. I do teach people and health care professionals how to assist the body in healing itself of imbalances.