Marisa Wiewall- Holistic Health Coach
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Is healthy food too expensive?

2/24/2015

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One of the most popular complaints I hear about healthy eating is: "it's too expensive", so I decided to share my findings and thoughts.

A recent study from Harvard School of Public Health determined that healthiest diets cost about $1.50 more per day than the least healthy diets. Over the course of a year, this would increase food costs for one person by about $550 per year. 

But is healthy food more expensive?... or is unhealthy food really cheap? 

Food Politics 101
The latter is the answer. Unhealthy diets cost less because food policies at the government level have focused on the production of inexpensive, high volume commodities- like soy, wheat and corn. This, in turn, has led to the massive increase in production of highly processed food products for incredibly cheap prices (and amazing industry profits!).  

Twenty billion dollars of our tax money goes to subsidies for this industrial food production every year.

Almost EVERYTHING processed- (anything in a box, can, or packaging)- has some form of very cheap and very processed soy or corn.  In addition to this, most of these foods also contain additional unhealthy ingredients like sugar, processed salt, artificial flavors and colors, preservatives, additives, etc...

Externalized Costs
While these foods are cheap, you have to understand we are paying for food well beyond the grocery store checkout. We pay for food in our utility bills, taxes, and in our declining environmental and personal health. 

Environmental Costs
Besides subsidies, additional tax money is required to clean up the mess created by this unsustainable system– polluted drinking water, infertile soil, ocean dead zones and overall misery in the surrounding areas. 

Health Care Costs 
For simplicity in health care, let's just count obesity as another externalized result of a cheap food system. The cheapest foods are high in calories and low in nutritional value – “junk” foods. When food is cheap, people eat more of it.

Abundant cheap food leads companies to aggressively market their products to be eaten any time, any place, and in very large amounts – all of which promote addictive, irresistible overeating.

Current estimates of the costs of obesity and its consequent illnesses in health care and lost productivity approach $147 billion annually, almost the same as the cost of unsafe food.

Safety Costs.
Food safety is one casualty of a food system devoted to low cost. Companies save money by cutting corners on oversight and overlooking safety violations. The Centers for Disease Control and Prevention (CDC) says food pathogens cause 48 million illnesses, 128,000 hospitalizations and 3,000 deaths each year.

Some experts say unsafe food costs Americans $152 billion annually – $1,850 for each case in health care and lost wages. Severe illnesses from E. coli O157:H7 can generate more than $1 million in health care costs alone, and ruin lives forever.

Conclusion.
This is a VERY complex topic, and one I consider very important.  While I can afford healthy foods, I know for many is not an option.  I worry about my health, my loved ones, and my clients. I worry about our country, the world, and the health of our planet. The system is broken and it needs to change.  

This has ben a very simple introduction, or reminder, about the topic, but I encourage you to become more aware of this issue and perhaps read further. You can start by reading from authors like Marion Nestle and Michael Pollan and articles like these in the Washington Post, NY Times, and Bloomberg.

But most importantly ask yourself: can YOU spend $1.50 more a day for healthier foods?

Next week I will give you practical ways to buy healthier foods- priorities, planning, and a little economics!

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Self-Love, Self-Compassion & Success

2/13/2015

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In honor of V-day and all the LOVE (flowers, Hallmark cards, chocolates,  crafts, cookies) that we splurge onto others, I wanted to remind you about YOU. Self-love. Not the Kanye narcissistic (media motivated) self-love. But TRUE SELF LOVE & SELF- COMPASSION.  

Today's modern world (and especially our western culture) values success as an "I CAN DO IT ALL" over-achieving lifestyle. And that's a double-edged sword.  On one hand, you want to think you CAN do X- to keep you motivated on your venture- but on the other hand- you may not be able to do it ALL and many times end up "beating yourself up" for not being able to do so. 

Let me tell you a little story…

Growing up in Puerto Rico in a very traditional environment, success was defined as good grades, following the rules, and diplomas hanging on the walls.  Well, I was NOT a traditional child.  I did do it all (except maybe for following the rules ; ).  Got good grades, got my college diploma, passed my CPA, but I NEVER felt “successful”.  Then came motherhood- sleep deprived days, studying nutrition between naps, and not having a CLUE about parenting…. and yikes! self-criticism went up the roof! 

I went saw a therapist for a while (coaching is important!) and she helped me understand that success is whatever feels like success to YOU.  You don’t have to be a "do it all" to be successful.  In fact… is there such a thing? 

So I defined SUCCESS for ME as...
  • Being the best wife and mother I can be, and when I’m not... apologizing to them, and forgiving myself.
  • Being the best at what I do, and when I make a mistake... learn from it and move on.  Next time I’ll try something new.
  • Being healthy- cooking as many of our meals as I can, meditating, exercising and being out in nature-, and when I don’t... move on and try again tomorrow.
  • Being grateful, optimistic, and caring, and when I’m not... be aware of it, acknowledge it and know the feeling will pass.
  • Having a healthy work/life balance, and when I get overwhelmed... take a step back, ask for help, and remember my priorities.
The key to SELF-LOVE is to define what success means to you and to practice self-compassion in the “and when I don’t….” part. Doing this has made me happier (and more successful!) because I am no longer worried about the fear and shame of making a mistake or being imperfect. 

As a health coach I’ve realized many people struggle with self-compassion in the area of health. There is fear, guilt, and shame if you don’t achieve that “weight loss goal”, “exercise 5 times a week”, "follow the diet plan exactly" or "eat ALL organic foods" as you have read or have been told you should.  And sometimes that FEAR stops you from taking that first step and doing something for yourself. As I always say: its about PROGRESS not PERFECTION.

This Valentine's define YOUR SUCCESS!  What would be a successful, happy life to you? What's a step you can take towards better health?

And REMEMBER: Do your BEST, and if you don’t….

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Suffer from INSOMNIA?? Take care of it NOW.

2/5/2015

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I have two "health issues" I constantly need to work on.  One is blood sugar sensitivity (or hyperglycemia) and the other is insomnia. They both run in my family, specifically in my mother's side, and I am the lucky recipient of those genes! Ever since my mid-thirties (or maybe it was motherhood?!) I struggle with sleep.

Causes of Insomnia
Insomnia can be caused by many medical conditions like allergies, sleep apnea, GI issues, thyroid disease, depression, some autoimmune disorders, etc.. but other things like food sensitivities, stress and anxiety can be tough on a good night sleep.  (Well yes, and the 5 year old coming scared to your bedroom at 2am doesn't help either!)

Sleeping Drugs
Insomnia is absolutely pervasive in our culture. Many of my clients struggle with it and nearly one in four of you reading this will have problems getting a good night's sleep. However, recurring to an addictive sleep drug should be the LAST resort.  

If you struggle with insomnia, I urge you to work on it NOW! A good night's sleep is essential for good health and we should try to avoid prescription of the "non-habit forming" drugs that somehow you become dependent on for life!

Even though I struggle with this, and some weeks are better than others, I've learned what triggers it and how to help my sleep and manage my insomnia.  

Here are 10 THINGS that have helped me, my clients, and that YOU can do for BETTER SLEEP:

  1. Avoid stimulants such as caffeine, alcohol, certain medications, and sugar. 
  2. Exercise. Nothing else to say about that.  It's important. Don't fight it. JUST DO IT!
  3. Getting bright SUN exposure in the day and sleeping in pitch black at night- optimizing your natural levels of melatonin which is a major sleep hormone
  4. Unplug from electronics at least 1 hour before bed.
  5. Take an Epsom salt bath (cannot recommend this one enough!) on warm water for 20 minutes at night. If you think you don’t have time for it- trust me- you don’t have time to be up at 3am and exhausted the next day either!
  6. Don't drink any fluids within an hour of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
  7. Tap a few drops of lavender essential oil on your temples, pulse points and behind your neck.
  8. Manage stress and anxiety- Do some light reading in bed, slow breathing exercises or meditation before sleep. 
  9. Journal your feelings or your "to do list" for tomorrow and leave your worries on paper. End the journaling with some GRATITUDE points.  Listing 5 things you are grateful about today.
  10. Go to bed at the same time every night, between 10-10:30pm is best. 

Last, but probably MOST IMPORTANT- Find out YOUR triggers!  I discovered caffeine (even that one innocent morning cup of joe) to affect my sleep.  I've also found sugar, wheat and alcohol to give me some sleepless nights. I don't necessarily need to eliminate these, but I now know my limits and how to manage it.  Cause it is worth my beauty sleep! : )

The Winter Cleanse (Elimination Diet) is a GREAT WAY to see how your sleep goes and which foods (or drinks) seem to aggravate it. We start February 20!  

JOIN US and start dealing with your insomnia NOW!



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Kick the Sugar Habit and Reclaim your Health.

1/10/2015

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Sugar is almost everywhere. It’s not only in our pastries and desserts, but it’s also in our coffee, in our soup, salad dressings and in almost ALL processed foods!

And what's the problem?
Diabetes is the more known issue but really sugar just robs the body of nutrition. 
  • It can rot your teeth
  • Cause fatty deposits to build up in your liver
  • Lower your overall immunity
  • Raise your triglycerides and cholesterol levels
  • It’s the main cause of cellulite, body fat, and metabolic issues. 
  • Finally... creates an acidic environment in the body, which leads to disease. 

So you can see why it would be important to kick sugar to the curb and swap it out for healthier alternatives.

Now, I’m not about deprivation. Not in the least. I like a sweet treat as much as the next person. The occasional special cookie, ice cream treat, or dessert at a restaurant is perfectly fine. Its really about what you do daily. What do you use at home? What do you add to your coffee in the mornings? what do you bake with? 

First...The Bad Guys
Keep in mind that "not all sugars are created equal". Processed cane sugar, those deemed "healthy" like brown sugar, turbinado sugar, "sugar in the raw", etc... or those sugars found in processed foods like: tapioca syrup, brown rice syrup, corn syrup, concentrated juices, high fructose corn syrup, beet sugar, all those ending in "ose" like dextrose, sucrose, fructose, etc.. are NOT good choices.  These are extremely processed, raise your blood sugar quickly, and have very little, if any, nutrients.

I've also talked before about artificial sweeteners and their harmful effects, so that's not a good option! Then, what is, you may be wondering?

Swap to healthier alternatives!
There are great healthy alternatives, which in MODERATION, can actually be GOOD for your health!  Healthy sweeteners, like RAW HONEY or pure maple syrup contain antioxidants, enzymes and minerals. Natural sugar substitutes, like pure stevia or xylitol, are also good options.

The Sugar Addiction and It's Roller coaster effect
Sugar is a stimulant and recent research has also been proving that sugar can be as addictive as cocaine and other drugs. Once you start lowering your sugar intake and switching to healthy sweeteners in moderation, you’ll notice that you have fewer and fewer cravings for sugar. You’ll also find that you’re tasting the natural sweetness of fruits and vegetables without needing to put anything on top of them.

Getting off of sugar will help you...
  • ditch the afternoon energy crash
  • stabilize your blood sugar
  • lose weight
  • look younger
  • help control hunger
  • create a more alkaline environment that your body will thrive in!

So, what will you swap out this week for a healthier, (naturally) low-sugar or (naturally) sugar-free alternative?



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Kick off the COLD and Fight the FLU!

12/18/2014

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'Tis the season.... of cold and flu!!! 
We've gotten a few emails this past week of illness going around my daughter's school.  At least 10 people we know around us are sick or have been sick in the last couple of weeks.  My husband have been complaining about not feeling "great" and being tired, but luckily have been fighting "whatever-is-that-wants-to-hit-him" off. Yesterday my daughter was a bit whiny and seemed tired and given that Christmas is a week away- we are in IMMUNE BOOSTING MODE! It is like WAR ZONE at my house! (Ok, I'm exaggerating a bit ; )

Here's the DRILL:

#1- RECOGNIZE THE FIRST SIGNS OF SYMPTOMS
This is KEY because you can fight off disease at the BEGINNING of it much easier than when you're already in it.  Home remedies are also MUCH more effective at the first signs of symptoms. For yourself, symptoms can be: achy body, feeling colder than normal, slight sore throat, sleeplessness.  You know your body, so recognize them and ATTACK!
For children is tougher because they don't communicate well. BUT... I do see my daughter sometimes get unusually whiny, crying and getting upset easily, restless and interrupted sleep, lack of appetite, tired...etc Again, you know your children better but, these can be common.


#2- ELIMINATE SUGAR

This is the FIRST THING we do and one that my daughter knows and is very clear about.  I simply talk to her and tell her very gently that "there is a lot of illness going around school and sugar is bad for the warrior cells that want to fight disease and thus we must not have ANY for a few days, we don't want to be sick for Christmas right?"... Works like a charm! and she totally understands.
Viruses, bacteria and yeast LOVE sugar and they THRIVE on it. So DON'T feed those nasties!

#3- LEMON WATER DRINK
I know you've heard me talk about this one but... I can't help it! It is SOOO powerful!
Simply drink, first thing in the morning upon waking, a cup of warm or hot water with juice of 1 lemon, 1 tablespoon raw apple cider vinegar, a dash of cinnamon and a dash of sea salt.
Lemon has loads of vitamin C and is very alkalizing.  Viruses and bacterias do not like an alkaline environment. Also, apple cider vinegar has MANY anti-vital and anti-bacterial properties not to mention how great it is for digestion- the key to good health!

#4- OUR "GO TO" SUPPLEMENTS

So, right now we are ALL taking: Vitamin C, Vitamin D, Elderberry syrup, Echinacea (my daughter in children's drops; we do the herbal tea) and occasionally suck on Zinc lozenges.

#5- GET YOUR Zzzzz's AND REST UP!
This is a big part of getting better or fighting off illness, especially the first few days! Get as much rest as you can because this is when the body recovers and repairs. Literally.  Think about it. If the body is trying to fight something and you are using more energy, it will shut down and won't be able to fight it. Have your child relax when back from school, watch a movie together, take a long bath, go to bed early, stay home.

Get more tips on boosting your immune system, herbal remedies, food as medicine and even my favorite chicken soup recipe with my FREE e-book "Boost Your Immune System for Cold and Flu Season".  Click here to get it!


Hope you all stay well and healthy! and HAPPY HOLIDAYS!
XO,

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Confession: I'm in a rut.

12/11/2014

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There I said it.  I just came back from the gym, where I was out of breath doing things I've done before, no problem (and I mean only two weeks ago!) and I realized it- I'm in a rut. I kind of knew it since my sleep has been horrible, I can't focus, I'm low energy, I'm back to craving sweets, etc... 

The reason I can tell is because after my cleanse in October I was feeling SO MUCH vitality!! I was focused and very productive with my business stuff, sleeping great, feeling strong, everything going well. Then we had house guests for pretty much a whole month during November (and THAT was great as well, by the way) but obviously you get off routine.  We went out to restaurants, events, Thanksgiving came about, there were leftover cookies, couldn't make it to the gym.. need I say more? You just get in a rut, and it happens very quickly.  

But after leaving the gym this morning I said to myself- "What are you doing?? This is what you do for a living! You know exactly what you have do to fix it! and I need to fix it now."  Why? Well, for one, my daughter has one week left of school before Winter break- which means I have ONE week to work on my Winter programs, buy presents, work on Christmas cards, etc..... not to mention I'd like to enjoy the holidays with energy, good mood, focus and clarity- for myself and my family!

So here is what I JUST did and will be doing:
  1. Juicing:
    A great way to get my body to quickly alkalize (it is probably acidic right now and my blood needs to oxygenate) I just made myself a powerful green juice with whatever I found on the refrigerator- kale, celery, ginger, lemon and half an apple.  Super alkalizing and an energy boost!!  
  2. Drink WATER:
    Yep, I filled up my 27 oz. Klean Kanteen and I intend to drink two of those today, in addition to the juice, lemon water, and herbal teas. Water also helps oxygenate the body to give it more energy, as well as help with cleansing.
  3. Meditate- Breathing exercises:
    See, when you get in a rut, is not just from the foods you eat.  I tend to read more emails, browse (random stuff) online, and just get out of focus. So I know I need a little centering.  All I did was 5 minute of closed eyes and focused breathing and voila! it prompted me to write this blog post and focus on what I have to do next.  Yay!
  4. Plan my Lunch + Dinner:
    Lately I haven't been great at planning my meals (again lack of focus and energy? yes).  So while I juiced, I roasted a sweet potato and plan to have it with a salad for lunch.  I also looked at my refrigerator and planned tonight's meal- salmon with broccoli. Perfect, quick, and easy!
  5. Plan a 3-Day Mini Cleanse:
    I developed a 3-Day Mini Cleanse for my peeps that went to class last week so, its time for me to do it! Next week- Tuesday 12/16 to Thursday 12/18.. that's it. Easy and quick little reboot!

    Want to join me s
    tart the HOLIDAYS off right??? It's completely FREE and I will be here to support and guide you through it!
    And 
    no, no juicing or starving, you actually EAT! (EASY and DELICIOUS RECIPES INCLUDED!), click here to get your FREE copy and I'll send you the document and an invite to a private Facebook Group for support, camaraderie, and accountability!

Oh men, I already feel more energized thinking about it!! (or maybe it's the green juice?!) ; )


XO,

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Do you have enough SUNSHINE Vitamin?

11/18/2014

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If you live in Chicago, I'll answer NO for you! Yikes! We are in deep winter, my friends, and that means little or no access to sunshine.  Plants are not the only ones that need this important energy source! We need sunshine for our skin to produce Vitamin D.  And we need Vitamin D for... oh so much!

Why is Vitamin D so Important?
Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorous, and facilitating normal immune system function and metabolic control.

More recent research is suggesting that Vitamin D plays a role in:
  • reducing your risk of multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association
  • decreasing your chance of developing heart disease, according to 2008 findings published in Circulation
  • helping to reduce your likelihood of developing the flu, according to 2010 research published in the American Journal of Clinical Nutrition

Other studies have now shown that vitamin D deficiency is associated with increased risk of numerous chronic disorders, including type II diabetes, cancer, infections, and cardiovascular, autoimmune, and neurological diseases.

Did you know a vitamin D deficiency makes you 91% more likely to progress to insulin resistance, or “pre-diabetes,” and it more than doubles your risk for progressing to active, type II diabetes?

Are YOU Deficient?
Most likely. It has been reported that the majority of Americans have vitamin D levels below the minimum recommended concentration of 50 ng/mL.  Let's  face it, most of us are not outside every day anymore.  We use sunscreen when we do, and if you live in the "north pole" like I do, then forget about your skin getting sunshine for at least 6 months of the year!!

You can ask your doctor to get tested. I did a few years ago in September and to my surprise I was on the VERY LOW END of the normal range! I was shocked since I had spent the whole summer outside!

So, How to Get Your D?
The natural way is for your body to produce vitamin D through direct exposure to sunlight. A little can go a long way: just 10 minutes a day of mid-day sun exposure is plenty, especially if you’re fair-skinned (no sunscreen though!).

Some foods are fortified with Vitamin D, but the absorption of this vitamin through fortified foods (i.e. cereals, milk, yogurt) is considered poor, especially when we consume "fat-free" since this vitamin is fat-soluble; meaning it needs fat to be absorbed by the body.

Some foods that naturally contain vitamin D are:

  • salmon
  • sardines
  • egg yolk (especially pastured eggs)
  • shrimp

But it can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help. This is what is now most recommended, even by mainstream doctors. 

Supplementation of D
I am not a huge fan of supplements if you can get it from food, but here is one that I am ALL FOR!
Supplementation with vitamin D3 has been shown to be protective for all of the above conditions, when taken at the dose of at least 2,000 IU/day; and as mentioned, most of us ARE deficient in this very essential vitamin.

Conclusion
  1. Start by taking a high quality vitamin D3 supplement of at least 2,000 IU daily (small children need at least 400 to 1,000 IU). 
  2. Get your vitamin D level checked as soon as possible. Be sure the lab tests for “25-hydroxyvitamin D,” which is the best measure of vitamin D status and discuss with your doctor your supplementation needs.
  3. Recheck the level in 2 to 3 months. Once you are in the sufficient range, you might be able to maintain that level by taking a lower dose daily.
  4. Confirm this with repeat testing at least once a year. Many people, especially those with pre-existing chronic illness, find they need more to boost their levels adequately.

P.S. Remember to take your vitamin D with the meal of the day that contains the most fat, as this greatly enhances vitamin D absorption.

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Let's talk POOP!

11/6/2014

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Sorry if you get offended by the title of this post.  Having a 5 year old, the word is spoken daily in my house, in many different contexts. And I happen to be OK with that! : )

The truth is I learned a LONG time ago that your POOP (a.k.a. bowel movements) are VERY important for health. The regularity, shape, color, and even odor of your poop can tell a lot about the health of your GI tract, and therefore, your overall health.

What are "regular" bowel movements?
Normal bowel habits vary. When we talk about regularity, what we're really talking about is what's regular for you. Three bowel movements per day to three per week is considered the normal range.

What's more important than frequency is the ease with which you move your bowels. If you need to push or strain, something is not right– moving your bowels should take no more effort than urinating or passing gas. 

What is CONSTIPATION?
Many think it is just not having bowel movements regularly but it also means the SHAPE or FORM of your stools.  Say you have bowel movements daily but they are separate, large lumps that are hard to pass- you are CONSTIPATED and should address the problem.



So, what should your POOP look like?

Ideally, your stool should approximate Types 3, 4 and 5 in the Bristol Stool Chart- "like a sausage or a snake, smooth and soft" to "soft blobs that pass easily." Type 4 is the Holy Grail.

Start looking at the toilet after a bowel movement and if you think you suffer from constipation (and you may ALREADY know this) it's time to address the problem!











TIPS to combat constipation and have HEALTHY Bowel Movements:

1. NUTRITION- Make the BULK of your diet be vegetables. PERIOD. I won't sugar coat it.  You need your vegetables. Think about it at every meal. Do you have enough vegetables?

2. ELIMINATION DIET- for 4 to 8 days try to ELIMINATE Diary and Gluten.  These may not be allowing you to absorb nutrients and eliminate toxins properly. Just try it out and see what happens!

3. GOOD HYDRATION- fiber will not move waste unless it has plenty of water!

4. MANAGING STRESS- Go for a walk outside (preferably in nature) 4 or 5 days a week for at least 15 minutes and bring awareness to the breeze, trees, flowers, clouds...  when your mind starts to think and wander- BRING IT BACK!  This is called Walking Meditation and it is excellent for stress management.  Make sure to BREATHE!

5. SUPPLEMENT- Try Magnesium Glycinate (which most people are deficient anyway) 30 minutes before bedtime.

Cheers to good poop!!! : )

P.S. If you need more help addressing this issue, feel free to contact me and we can work on it together.

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Too Much of a GOOD Thing. My case for MODERATION.

10/15/2014

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I'm going to build my case here for moderation.  You've heard this before. Everything in Moderation.

So, we (try to) eat just a few cookies, only one scoop of ice cream, and a couple of drinks on a Friday night.  

B
ut what about the "healthy" stuff... can we just go at it??

I recommend moderation (and variety) even in the healthy foods.

Let me show you some examples on why even good foods can turn bad when in excess:

  • KALE
    Did you know too much kale (and broccoli, and other cruciferous vegetables) can be bad for your thyroid? This is, of course, in excess.  But given that kale is "THE" trendy vegetable of the moment and many are consuming it in juices (takes a HIGH amount to get just 6 oz of juice), smoothies, salads, chips, etc...you must be aware- learn how much, and how to eat it.
    Read more in this article- "The Dark Side of Kale (and How to Eat Around It)"

  • FERMENTED FOODS & PROBIOTICS
    Another one that is been deemed very healthy and many are using for healing the gut and boosting immunity... and I AGREE! I LOVE fermented foods!! but...it can also cause symptoms by "over-fermenting" your digestive tract. Just watch for symptoms- mostly gas, bloating, and sometimes constipation; take a step back and either reduce or eliminate for a while.
    Read this article for more guidelines on eating/taking probiotics.

  • SOY
    I'm not a big fan of soy.  Mainly because it is in EVERYTHING processed, overused in restaurants and fast foods (since it is SO cheap), and most likely GMO and very heavy on pesticides. So to start, you are ALREADY probably getting too much soy!  A moderate amount has been linked to lower cholesterol levels, and even protective against certain types of cancer, but some researchers think super high soy intake might actually trigger some cancers. Also, a lot of people with autoimmune diseases (including allergy and asthma) have seen HUGE improvement when eliminating soy.
    Read more in this article about "The Dangers of Too Much Soy"

  • COFFEE/CAFFEINE
    There has been studies and articles giving us the "good news" we want to hear about the benefits of coffee, however... too much (and for some this may mean, just the ONE cup!) can have negative implications like stress, emotional disturbances, blood sugar swings, GI problems, nutritional deficiencies, etc..
    Click here to download this handout about THE HIGS AND LOWS of CAFFEINE CONSUMPTION.

  • NUTS
    I love nuts! and I know they are part of a heart-heathy Mediterranean diet, but... nuts are high in omega-6 fat that while good for us, we again consume too much already in the form of vegetable (i.e. soy, corn, sunflower, safflower) oil in processed foods. Also, nuts (as well as grains) have something called phytic acid that we can't digest.  The problem is phytic acid binds to minerals like iron and zinc and prevents us from absorbing them.
    Some of the phytate can be broken down by soaking and roasting, so I recommend that.  Or simply... have a handful! but stop there!
    Click here to read article "Another Reason you Shouldn't go Nuts on Nuts".  
    Clever title! : )

  • DATES
    Dates are super healthy, full of fiber and great nutrients like iron and magnesium. BUT...AGAIN...WATCH IT!  A lot of the new "healthy bars" and "sweet snack foods" are a combination of dates and some kind of nut.  These are GREAT! (and I make and use occasionally) but dates are high in calories and (415 in only one cup) and high in glycemic index that can cause spikes in blood sugar levels.  So... just have a little a day as a sweet, SUPER healthy treat and make sure to read ingredient lists in your bars and snacks so you don't over-do it!
    Click here to read more on "The Side Effects of Date Fruit."

  • FRUIT
    Last but not least... and I know what you are thinking... "What? but isn't a diet high in fruits and vegetables good for you?" The answer is YES, but it really should be "a diet high in vegetables and SOME fruit."  Part of my worry is that with the smoothies and juicing trend many are packing these with fruit, when in reality there should be MINIMAL fruit and more greens or vegetables, if you decide to go that route.  For the fruit snacker, you are probably fine with your 2-3 pieces a day, but did you know eating too much fruit can raise your serum triglycerides, increasing your cardiovascular risk?
    Click here to read Dr. Andrew Weil response to a question about eating too much fruit.

So there... off the top of my head I can think of a few more, but I'll leave it at that.  My point is NOT to scare you or discourage you from eating these foods.  On the contrary, ALL of these are HEALTHY and good for you!   My point is for you to become AWARE.  To get used to reading INGREDIENT LABELS and most importantly, to use VARIETY and MODERATION in your diet.  

Stay well!!

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Artificial Sweeteners: The Bittersweet Truth.

9/30/2014

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Between the recent article in Wall Street Journal on artificial sweeteners and all the hoopla on how bad sugar is (see FedUp yet?) I figured it was time to talk about it.

If sugar is bad for you, then should we use artificial sweeteners?

My advice is NO.  Many people turn to artificial sweeteners as a substitute for sugar. We learned to use these as a way to save calories and thus not gain weight, right? The problem is artificial sweeteners have many downsides, like...

Increased Sugar Cravings & Increase appetite:
In an article by the researchers at the Harvard School of Public Health, the authors note that artificial sweeteners may increase sugar cravings and enhance appetite.

The human brain responds to sweetness with signals to eat more. By providing a sweet taste without any calories, however, artificial sweeteners cause us to crave more sweet foods and drinks, which can add up to excess calories.

At the University of California-San Diego, researchers performed functional MRI scans as volunteers took small sips of water sweetened with sugar or sucralose. Sugar activated regions of the brain involved in food reward, while sucralose didn’t.  It is possible, the authors say, that sucralose “may not fully satisfy a desire for natural caloric sweet ingestion.”  So, while sugar signals a positive feeling of reward, artificial sweeteners may not be an effective way to manage a craving for sweets.


Glucose Intoerance and Diabetes
The recent article in the Wall Street Journal (gotta love the media... sometimes!) talks about a study in mice, were artificial sweeteners were found to alter their gut bacteria leading to glucose intolerance.  This means poorer regulation of blood sugar and higher blood sugar levels. The authors present evidence from mouse and human studies that artificial sweeteners may be responsible for increasing the obesity epidemic, the exact thing they were developed to fight! This is yet another contributor the mounting evidence against artificial sweeteners.

The Center for Science in the Public Interest (CSPI) recommends avoiding sucralose, aspartame, saccharin, and acesulfame K.

So... should we go back to sugar?

In my opinion, it doesn't have to be an either/or... there are OTHER healthy options!
  • Snack on fruit (high in fiber, vitamins and minerals!)
  • Add dates to your oatmeal or cereal
  • Use good quality Stevia for your tea or coffee.  I like Sweet Leaf.
  • Squeeze some lemon or orange in your water for flavor (and nutrients!)
  • Substitute raw honey or maple syrup in your baking.

Lastly, it all comes down to MODERATION, even with these healthy alternatives. If you find yourself craving sweet all the time, something is out of balance.  Let's talk! I can help you ditch the sugar cravings!

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    Hi, I'm Marisa and I am here to spread some health, peace, love... and lots of kale!
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Marisa wiewaLL is not acting in the capacity of a doctor, licensed dietician-nutritionist, psychologist or other licensed or registered professional. Marisa wiewall is not providing health care, medical or nutrition therapy services and will not diagnose, treat or cure in any manner whatsoever any disease, condition or other physical or mental ailment of the human body. It’s always best, and recommended, to consult with your doctor when making any changes to your diet and/or lifestyle.