I have met people who like drinking milk on a regular basis and those who think milk is no good for our bodies. Like many people, I always viewed milk as a great way to get your calicum. I'm always told by my doctor to make sure I'm getting about 1200 mg of calcium per day. You have probably been told the same thing, especially if you are a woman, because getting enough calcium is supposed to increase bone density and help prevent osteoporosis.

Some people view milk as the number one way to get calcium. However, I have also heard viewpoints such as cow's milk is meant for cows and not for humans. If you drink milk just for the calcium, it's important to know that there are many varieties of food that are excellent sources to include:

• Sesame seeds (1 cup = 702 mg)
• Flax seeds (1 cup = 416 mg)
• Cabbage (1 cup = 380 mg)
• Collard greens (1 cup = 266 mg)
• Spinach (1 cup = 245 mg)
• Orange (1 cup = 104 mg)
• Kale (1 cup = 94 mg)
• Broccoli (1 cup = 62 mg

Calcium Myths
It is a common misconception that milk is the best way to get enough calicum in our diets. It is also commonly known that getting in a lot of calcium will improve bone density. This may be true but I have read a great article (linked below) which talks about how improving bone density doesn't decrease the chances of having bone fractures.

Eating more leafy greens is probably a better way to get your calcium compared to drinking a lot milk as your main source.

What is your opinion on milk? Are you a big milk drinker or have you stopped drinking milk?

Source and further reading: Calcium Myths

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My sister told me to try Lifeway Kefir and I finally purchased a bottle of plain to try it out. If you don't know what Kefir is, it is basically like yogurt but much more nutritious. It's known for having probiotics which help in digestion. For those of you who don't drink milk or eat yogurt because of lactose intolerance, kefir can be easily digested.

Drinking the plain by itself is not that tasty. I would recommend blending it with frozen fruit or mixing it with fruit as a snack. Lifeway Kefir comes in other flavors but check the labels as they are sweetened with sugar.

If you do eat yogurt or drink milk, I would say try this product out (at least the plain version.)

You can learn more about Lifeway Kefir here:

http://www.lifeway.net/

Have you tried kefir or do you avoid dairy all together?

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photo credit: ·Insomnia·

I like tracking progress when it comes to certain things. I track my daily workouts, I track work related projects like blogging, as well as books I've read, etc. It's always nice looking back on what I've done and decide how I want to move on. I believe tracking what you eat can be a tremendous help, particularly if you are still trying to change your eating habits. There are various ways to track your progress using online and offline methods.

Blogging Your Food Journal

A lot of people go with this option because it does two things:

1. Keeps you more accountable because it's public.
2. Allows you to get feedback from others who share your interest.

Blogging is easy to do and it's free unless you choose to get your own domain and hosting. I think it's a great way to stay accountable.

Online Food Journal Web Sites

There are more places online that you can use to track food. When I used to track my food online, one of my favorites was FitDay. It was easy to use and I'm sure they have made improvements since the last time I've used it. This is a great option for people who don't want to bother with keeping track on paper.

Keeping Track with a Notebook

Surprisingly, I do like using pen and paper for tracking certain things. I have noticed that I rather keep track of to-do lists on paper rather than online. Some people probably feel the same way about food journals. The type of notebook used isn't important. Spiral, composition, or even pocket-sized can work as long as you stick to it and log your progress.

Benefits of Food Journals

Food journals are great because they can help you stay on track with your eating habits. If you are in the process of trying to eat better, logging your daily food intake may help you to realize where your weak spots are during the day. Maybe you tend to skip breakfast and notice that you eat a big lunch. You may realize that you snack a lot more than you thought you did. If you have this information written down, you can diagnose the issues and fix them.

Don't worry about slipping up in your diet. If you eat foods that you are trying to avoid, log them anyway. It won't help if you pretend you didn't eat them and skip logging it in your journal. You're only defeating the purpose by doing that. Stay honest with yourself and make the journal work in your favor.

Have you or do you currently keep a food journal? How has it helped you?

photo credit: Dennis Wong

I stopped drinking coffee recently because I want to cut caffeine out of my diet. I've read that there are a ton of chemicals used in the process of removing caffeine from decaf coffee and it is still not 100% caffeine free so that isn't an option for me. I was not a huge coffee drinker to begin with but I still enjoyed it.

I won't get into the good and bad of coffee because there are plenty of articles out there on that topic. You can find articles promoting the benefits of coffee and articles which list all of the risks involved with drinking it.

I think I drank it more for the flavor than for the caffeine boost. Not all people give up their coffee when choosing to eat healthy. However, if you are looking for coffee alternatives, here are some options below.

Coffee Substitutes

To be honest, I miss the smell and taste of coffee. To me, there is nothing like a good cup of coffee in the morning. Many people feel this way which is why it makes it more difficult to give it up if that is your goal. There are other beverages that can be your new coffee substitute but just realize they won't necessarily replace coffee. You may just have to learn to like something else just as much.

Tea - An obvious coffee replacement. You have to look for ones that are caffeine free such as herbal teas. One of my favorite herbal teas that I can recommend from Adagio is Lemon Grass.

Rooibos tea - This tea originates form South Africa. I love this tea and Adagio carries several flavors of it. It is naturally caffeine free. One of my favorites is Honeybush Vanilla.

Yerba maté - This is another type of tea that is said to be caffeine free but still has a stimulating effect. I would highly recommend doing your own research because I have read articles that say there is a very low amount of caffeine while others say there is no caffeine present.

Teeccino - This is an herbal coffee made from roasted grains and comes in several flavors.

Have you replaced coffee? Do you have any suggestions for good coffee alternatives?

photo credit: m.prinke

You see and hear news all the time about the antioxidant power of certain berries and fruit. Acai, goji, and the pomegranate are the most popular super foods that are being marketed and sold today. Yes, these fruits do contain high-levels of antioxidants but are they much better than our standard fruits such as blueberries, strawberries, oranges, etc.?

Paying the Price

Many of the now popular berries such as acai are being sold in powder form. These powders can be quite expensive ranging from $15 up to $30. Goji berry prices are just as high. Purchasing acai juice and pomegranate juice can be expensive as well.

ORAC (Oxygen radical absorbance capacity) Comparison of Certain Fruits

ORAC is a method of measuring antioxidant capacities in biological samples. These are the values per 100 grams.

Acai berry - 102,700
Goji berry - 25,300
Cranberries - 9,584
Plums - 7,581
Blueberries - 6,552
Strawberries - 3,577
Oranges - 1,819
Red grapes - 1,260
Green grapes - 1,118

Acai and goji do contain a high level of antioxidants. However, I don't think spending extra money on those two berries is necessary when fruits like strawberries and blueberries can get the job done just as well. I suppose what it comes down to is how much do you care about antioxidant levels and how much are you willing to spend?

Sources:
Wikipedia
ORAC Values

photo credit: adactio

I have always been under the impression that eating vegetables raw retains their nutrients much better than cooking them. I do cook vegetables sometimes, usually steaming them. I know that overcooking them will drain them of their nutrients. In the current issue of Muscle & Fitness, I read a short blurb about the theory of cooking vegetables being less nutritious.

The article stated that it isn't entirely true. Cooking some vegetables actually helps make it easier to absorb antioxidants. For example, the antioxidant lycopene is more potent in pasta sauce than it is in raw tomatoes. Carrots and spinach also have more beta-carotene when they are cooked and steamed broccoli has more glucosinolates which help to fight cancer.

Cooking Your Veggies

How you cook your vegetables is important in terms of nutrition. Boiling or pressure cooking vegetables can remove antioxidants. If you plan on cooking vegetables, the best way to retain their nutrients is by grilling, steaming, or microwaving. Of course, you can overdo it with those methods as well so be sure to keep an eye on them during the cooking process.

My favorite way to eat vegetables is by steaming them.

Have you always thought raw vegetables were better in terms of nutrition?

photo credit: hebdromadaires

There is a myth that food cravings mean that our bodies are trying to tell us we are lacking something. However, if you think about some of the cravings that you may have had in the past, they may have been for foods that weren't so healthy. I have read more than once that cravings are more psychological than physical. Many cravings stem from remembering a pleasant memory of eating a particular food or meal.

Diets and Cravings

People who are on a diet tend to have strong cravings for foods they are trying to avoid. I know that feeling all too well. Usually, I would crave all of my favorites because to me, they were my comfort foods. I associated feeling good with eating those particular foods.

Giving into Cravings

Denying your cravings can be tough. It's common to want something you know you can't have. Therefore if you are making certain foods off limits that you used to eat regularly, you will want them even more. If you are trying to be a clean eater, you will definitely have cravings in the beginning. Don't feel bad if you give into them in the beginning. However, you should do your best to cut back on them more and more.

Variety Helps

As you become more of a clean eater you will discover a new way of eating foods that aren't processed and full of stuff our bodies don't need. You will begin to have variety in your meals, learn how to prepare meals differently, and eventually you may no longer crave the foods you used to. It all takes time but a good way to start is to learn more about cravings, how they work, and know that you can overcome them.

Have you had a hard time dealing with food cravings? How did you handle it?

Resources:
How Food Cravings Work

I am pleased to bring you an interview that I conducted with Functional Diagnostic Nutritionist, Metabolic Typing Advisor, Holistic Lifestyle Coach, and health blogger Vin Miller. Vin runs his blog, Natural Bias, which contains a ton of great articles pertaining to health, exercise, lifestyle, and more.

1. Could you provide a little background about yourself?

I'm very determined to get as much out of life as I can and I've come to recognize optimal health as being a critical factor in being able to do so. I'm a big advocate of natural and holistic health and strongly believe that one of the most important things we can do to support a high level of wellbeing is to obey the laws of nature.

Through a variety of training courses, a lot of reading, and my own personal experiences with overcoming poor health, I've gained a lot of valuable information that I enjoy sharing with others through my website, Natural Bias. I'm also an avid tennis player and love to exercise.

2. What made you decide to live a healthy lifestyle?

I've always been conscientious about my health, but didn't always have the knowledge of how to live a truly healthy lifestyle. My struggle with chronic fatigue syndrome inspired me to find a better way and gave me the opportunity to learn what healthy living is really about.

It's now very obvious to me that optimal health is a major factor in being able to live a vibrant and fulfilling life. It provides the energy and mental sharpness that you need to aggressively pursue your ambitions and it promotes the longevity you need to enjoy your accomplishments. This is why I've fully committed myself to living a healthy lifestyle.

Many people develop life threatening diseases such as heart disease or cancer as early as their 40s, and in some cases, they develop diseases such as diabetes and autoimmune disease even earlier. Many of these cases are directly related to lifestyle and could have been avoided. I'm determined to give myself the best chance possible of avoiding disease and being active and vibrantly healthy well into my old age.

3. What does your current diet consist of? Do you use any supplements?

About 90% to 95% of the foods I eat are the natural whole foods that we evolved on. This is basically meat, fish, fruits, and vegetables which may sound very limited, but once you learn to appreciate these foods, you realize that they actually offer a lot of variety and are quite delicious. In addition to avoiding processed foods, I also choose to avoid grain and dairy because I believe that many of us are not well suited to thrive on them. For the most part, I guess you can say that I follow a paleo or primitive type of diet, but I like to refer to it as a common sense diet.

All of the produce I buy is organic, all of the meat I buy is pasture raised, and all of the seafood I buy is from clean and remote waters. This is important to me because most of the meat and produce found in grocery stores is a product of industrial farming, is typically less nutritious, and often contains residues of toxic chemicals. In addition, industrial farming is unsustainable, bad for the environment, and often promotes animal cruelty. I encourage everyone to see the new documentary Food, Inc. to learn more about these issues.

The remaining 5% to 10% percent of my diet, which amounts to 1 or 2 meals per week, is when I allow myself to eat whatever I want except for foods that I react negatively to. I especially have to avoid gluten which typically leaves me exhausted and susceptible to depression for as long as an entire week.

I do use supplements, but I'm not the biggest fan of them. I try to support my nutritional needs as much as possible by eating whole food.

4. Some people feel that putting labels on food such as "clean" or "dirty" creates a moral attachment and generates guilt when they stray from healthy food. What is your opinion on this?

My first thought is that this is too subjective. Vegetables are about the only food that have a nearly unanimous acceptance as a healthy choice, and yet some of the vegetables that are higher in starch, such as potatoes, are regarded by some as being less than ideal. Furthermore, I feel that it would be extremely difficult to implement a system like this without it being influenced by the bias and greed of the food industry.

I think what's more important is for the average person to recognize the need to educate themselves on healthy nutrition so that they can make informed choices on their own. Besides, the healthiest foods available to us don't have a package to put a label on anyway.

5. What do you feel is the biggest obstacle as to why most people find it difficult to eat healthier?

For many people, I think they simply don't understand the value of optimal health. Compromised health has become so common that it represents what is normal, and as a result, most people don't fully realize what they're missing and don't have a lot of motivation to pursue better health. I also think that most people are too quick to blame their problems on aging or genetics, and as such, don't see the point in making changes. I encourage anyone who doesn't fully believe that nutrition has a significant influence on health to watch the documentary Food Matters.

The root of the problem is a lack of awareness. The food industry obviously doesn't want us to know that many of the modern foods we eat are unhealthy. This has a significant influence on the mainstream dietary information that we're exposed to, and even on the food pyramid recommended by the government and the advice given by dietitians. As such, it's difficult for the average person to understand what healthy eating is really about unless they're motivated to dig for reliable information.

There's also the issue of taste and addiction. Many of the foods that aren't good for us are very tasty. They also tend to be high in sugar and refined carbohydrates which are highly addictive. In fact, some experts say that sugar is more addictive than cocaine! For these reasons, it can be very challenging to avoid processed foods, and there will always be people who embrace the shortsighted mentality that life is too short to do so.

6. When it comes to water, the common thing we hear is to drink 8 glasses per day. Do you think that is too much or not enough?

There is an excellent book called The Body's Many Cries for Water which explains some amazing correlations between dehydration and many of today's common health problems. The human body is roughly two thirds water, and we can only survive for a limited number of days without it. Needless to say, it's important!

Based on the various recommendations that I've read, I think the best one is to drink as many ounces of water each day as half of your body weight in pounds. However, I also think it's important to not force yourself to drink more water than what feels comfortable.

7. Besides eating well, what do you feel also helps us to maintain good health?

Although nutrition is one of the most important factors in promoting and maintaining health, there are a number of other important factors as well such as perspective, rest, sun exposure, and obviously, exercise.

The connection between your mind and your health is an important one that many people fail to appreciate. Both stress and happiness have physiological effects on our bodies, and in turn, can have a direct impact on our health. People who are in control of their emotions understand that both stress and happiness are a result of how they choose to perceive their surroundings, and as such, are able to promote a better state of wellbeing through their thoughts.

Modern life can be so busy and hectic that many of us sacrifice sleep to gain time, and it often backfires in a major way. The body needs sufficient rest to recover from the psychological and physiological burden of daily thoughts and activities. Without it, the body will gradually break down and you'll no longer have the energy and mental clarity necessary to get the most out of your wakeful hours. Getting more sleep and following good sleep habits is one of the easiest and cheapest ways to improve your health and wellbeing.

Despite fears of skin cancer, sun exposure is the most natural and effective way for us to get vitamin D. Ironically, vitamin D plays a critical role in the body's natural ability to prevent cancer, and those who are deficient have an increased risk for a number of cancers as well as other health problems. The expression of more than 10% of our entire genome is directly influenced by vitamin D which makes it extremely important. As such, I think it would be in most people's best interest to do more research on sun exposure and reconsider the claims of it being so dangerous. The Vitamin D Council is an excellent place to start.

Everyone knows that exercise is an important part of good health, but most people either don't do it at all or do too much of it in an effort to lose weight. I think it's important to follow a balanced exercise program that addresses strength, flexibility, and conditioning which will help to improve mood, physiological function, physical ability, and also increase resistance to injury and pain. However, excessive exercise is a significant burden to the body that can harm your health, and as such, should not be used as a weight loss strategy to compensate for poor eating habits.

8. Many people turn to herbal supplements to help with their ailments. Do you think herbs can be helpful or are there dangers in using them?

Yes on both counts. Particular herbs can prove to be invaluable for some people while provoking adverse reactions in others. However, I think many people make the same mistake with herbs and other supplements as they do with prescription medications. In many cases, herbal supplements are used to treat a particular symptom. There's certainly nothing wrong with pursuing relief of an undesirable symptom, but it's important to also determine what's causing it. This is something that most people neglect, including doctors. As a result, the root cause of many problems are left to persist and potentially become worse.

9. Do you think that detoxing and fasting are necessary for good health?

I definitely consider detoxification to be an important aspect of good health, but I think it's much more important to support your body's natural ability to detoxify than to rely on supplements or protocols to force it. However, accelerating the natural detoxification process is sometimes necessary, and there are some protocols that I think are safe enough to be part of a periodic maintenance routine.

I have yet to form a solid opinion on fasting, mostly because I haven't done a lot of research on it. I understand that our primitive ancestors were likely forced into fasting on many occasions, but I have yet to find any stronger reasoning that persuades me to believe that it's beneficial. Furthermore, it is known that many primitive cultures had ways of preserving food, and as such, had the means to eat whenever hungry. I do occasionally skip meals if a lack of appetite encourages me to do so, but I never plan it intentionally.

10. Are there any health myths you would like to debunk?

Yes, the idea that saturated fat and high cholesterol cause heart disease. Although awareness is spreading, this is still a shocker to many people. Both saturated fat and cholesterol have important roles in the body and are therefore essential to our health. They are also abundant in many of the natural whole foods that we've evolved on.

Contrary to mainstream wisdom, saturated fat and cholesterol don't accumulate in artery walls just because they're circulating in the bloodstream. Both of these substances are needed for cell repair, especially cholesterol. The unhealthy foods and lifestyle habits that are so characteristic of modern life tend to damage arteries, cause inflammation, and in turn, create a need for cholesterol. It's the continual repetition of such damage that typically causes heart disease, not the mere existence of cholesterol in the bloodstream.

This myth started in the 1950s when Ancel Keys published research showing a strong correlation between saturated fat intake, cholesterol, and the incidence of heart disease. However, a closer look at the research reveals that there's very little correlation. Some nations have very high average levels of cholesterol while having low rates of heart disease while other nations have low average cholesterol levels with high rates of heart disease. Keys conveniently disregarded this data. Despite this, his misconceived theory is still alive and well today.

11. Is there anything else you would like to add?

I think we've already covered a lot! Thank you for the opporunity to share my thoughts with your readers!

For anyone who would like a more in depth explanation of the topics I discussed above, please visit my website, Natural Bias.

photo credit: SearchNetMedia

This blog talks a lot about food so today I thought I'd talk about the topic of digestion. Poor digestion can lead to a lot of problems so knowing some of the foods that may help digestion can be beneficial.

Digestion is the mechanical and chemical breaking down of food into smaller components, to a form that can be absorbed, for instance, by a blood stream. [Source: Wikipedia]

Problems that Come from Poor Digestion

The common symptoms of poor digestion can include constipation, bloating, gas, diarrhea, and heartburn. Other issues that can occur include:

• Weakening immune system
• Skin disorders
• Inflammation
• Overgrowth of yeast (Candida albicans)
• Food allergies & sensitivities
• Autoimmune disorders
• Nausea

Foods that Help Digestion

There are some food and beverages that help in digestion. I've always heard that drinking hot tea helps which is why it is good to drink after a meal. Here are several others:

• Pineapple
• Ginger
• Peppermint
• Mineral water
• Olive oil
• Flax seed oil
• Papaya
• Garlic

Eating foods high in fiber also help with digestion. Another popular thing to do is consume foods which contain probiotics. Probiotics are known as the "good bacteria" which helps regulate the digestive system. Dairy products often contain probiotics. Also, drinking plenty of water helps to regulate digestion.

Cut Back on Meat Consumption

I've also read that eating meat is more difficult for the body to digest. The body must produce more acid secretion by the stomach's parietal cells, and more active enzyme secretion by the pancreas. However, this doesn't mean that meat should be avoided.

Resources:

Digestive Problems and the Immune System
6 Potential Consequences of Poor Digestion
Is Meat Hard to Digest?

photo credit: pena2

Eating clean can be tough when you're traveling but it isn't impossible. If you travel to areas that have health food restaurants or supermarkets, then you are in luck. Unfortunately that isn't always the case so you have to be prepared for what is available. Depending on your mode of transportation, there are ways to prepare as much as possible for when you're going out of town. Below are some tips for eating clean while traveling.

Locate Supermarkets

Find the closest supermarkets and plan on visiting them to stock up on food in your hotel room. Google maps is a great resource for this. Simply type in a keyword and the city you'll be in and a list of stores should pop up. For example, type in "health food" plus the city. Compared to dining out, purchasing your own food at the market gives you much more control. Before you book a room, find out if a mini-fridge is available as well as a microwave.

Locate Types of Restaurants in the Area

Before you reach your destination, find out the types of restaurants that will be in the area. (Google maps will work here too.) Maybe there are familiar ones in which you already know how to order. If you're lucky, you may find some restaurants geared towards the health conscious individual. Make a note of where you plan on dining when you go out.

Pack as Much Food as You Can

You can prepare individual servings of healthy snacks which can hold you over until you can get to a supermarket or restaurant. If you're driving, it's easy to pack a cooler of healthy foods. If you're flying or other transportation, pack what you can in a carry-on bag until reach your destination.

Don't Stress Out

Chances are even if the restaurants around the area you travel too aren't the best, you can always find a way to eat somewhat healthy in them. Choose grilled items when available, double up on vegetable portions, etc. Just keep in mind that you may not be able to eat 100% the way you would like, but at least you have prepared beforehand.

Do you have any travel tips to share?