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

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.  

But 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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