This article was originally published as my Holistic Outlook column in The Times Herald Record.

Everyone wants to be healthier, but how to do it?  Do you have a list of “shoulds” that makes you feel bad about your choices, rather than encouraging change?  Changes don’t have to be daunting!  Here are seven that are simple and fun, yet can have a significant impact on your health and well-being.

1. Nuts and Seeds I am surprised how many people avoid these because they are “fattening”, when study after study shows that eating them regularly helps you lose weight and keep it off.  They are a perfect balance of protein, carbs and healthy fat all in one handy little package.
2. Coconut milk Dairy products can cause congestion, and in cold and flu season, you may be better off without. You won’t feel deprived if you use coconut milk in your coffee or tea.  Coconut contains Medium Chain Fatty Acids, healthy cholesterol-free fats that nourish the brain and nervous system and help retain lean muscle. Coconut’s lauric acid supports the immune system and fights viruses, helping you face cold and flu season with aplomb.
3. Sleep Take advantage of the longer hours of darkness and catch up on your zzzzz’s. Unless you’re already sleeping 8 hours and awaken feeling rested and refreshed, sleep is probably the single most important change you can make for your health. It also helps you lose weight, primarily by reducing circulating stress hormones.
4. Water We’re supposed to be about 50% water, yet when I test people in my office, most are way below optimal. It’s not just about how much you drink.  If what you drink goes right through you, it’s not getting into your cells.  Try adding some electrolytes (without sugar, please).  Low hydration can indicate insulin resistance and a pre-diabetic state, so it’s an important measure to improve.
5. Berries Fruit is healthy, and any fruit is better than pastry or other processed treats, but to keep a low impact on blood sugar, eat berries. They have high fiber and high nutrient value. Research on them is impressive, from supporting vision to anti-aging to fighting cancer.
6. Carbs You should have no more fear of carbohydrates than of fats, but just as with fats, the kind of carbohydrates matters – a lot.  Replace processed carbs (bread, cake, cookies, pasta) with “real food” carbs like sweet potatoes, winter squash, cooked carrots, fruits and – of course – pumpkins. The orange color indicates high carotenoid content, which helps control blood sugar, especially when combined with healthy fat
7. Indulge! Everyone needs a little sweetness in life. That’s why my blog is full of recipes that are simple, healthy and delicious, like chocolate truffles, chia pudding, “virtuous” brownies, and more.  The list reflects my love affair with chocolate, and why not? Cacao, from which chocolate is made, is rich in fiber, phytonutrients, and minerals, including magnesium and iron. You won’t find these in a typical candy bar, so look for 70% cacao content or more, or check out my recipes and make your own.

Tip #1:
Nuts and Seeds:  How many should you have for a snack? One handful should be enough to stave off hunger and keep blood sugar stable for a couple of hours, so much better for you than a mid-afternoon cup of coffee.  Using the palm of your hand sizes it appropriately for your body.
Tip #2
Peanuts are not a true nut, but a legume.  Peanuts are a common allergen, sometimes a source of mold and yeasts, and do not have the same beneficial fats as true nuts. True nuts, like almonds, cashews, macadamias, and walnuts, grow on trees. Have you tried almond butter? It’s delicious!
Tip #3
Coconut oil is more stable at high temperatures than olive oil or butter, so is excellent for cooking and baking.   A double blind study showed significant decrease in body fat and cholesterol from using coconut oil at breakfast for 8 weeks. Traditionally, it’s also been used as moisturizer for hair and skin.

Link to original article here: http://www.recordonline.com/apps/pbcs.dll/article?AID=/20111214/HEALTH/112140316&cid

Link to Tips # 1, 2, 3:

http://www.recordonline.com/apps/pbcs.dll/article?AID=/20111214/HEALTH/112140318&cid

http://www.recordonline.com/apps/pbcs.dll/article?AID=/20111214/HEALTH/112140320&cid

http://www.recordonline.com/apps/pbcs.dll/article?AID=/20111214/HEALTH/112140319&cid

Everyone wants to be healthier, and most people have a list of “shoulds” they hang over themselves like a spooky Halloween shroud.  But making changes doesn’t have to be daunting, or scary!  Here’s a list of seven that can have a significant impact on your health and well-being.

1. Nuts and Seeds I am surprised how many people avoid these because they are “fattening”, when study after study shows that eating them regularly helps you lose weight and keep it off.  They are a perfect snack, containing a balance of protein, carbs and healthy fat all in one handy little package. How much should you have? One handful should be enough to stave off hunger and keep your blood sugar stable for a couple of hours, so much better for you than a mid-afternoon cup of coffee.
2. Coconut milk Dairy products can cause congestion, and in cold and flu season, you may be better off without. You won’t feel deprived if you use coconut milk in your coffee or tea.  Coconut contains Medium Chain Fatty Acids, healthy cholesterol-free fats that nourish the brain and nervous system and help retain lean muscle. Coconut’s lauric acid supports the immune system and fights viruses, helping you face cold and flu season with aplomb.  Coconut oil is more stable at high temperatures than olive oil or butter, so use it for cooking.  A double blind study showed significant decrease in body fat and cholesterol from using coconut oil at breakfast for 8 weeks.  You can also use coconut oil as a moisturizer treatment for hair and skin, as has been done traditionally around the world.
3. Sleep Take advantage of the season’s longer hours of darkness and catch up on your zzzzz’s. Unless you’re already sleeping 8 hours and awaken feeling rested and refreshed, sleep is probably the single most important change you can make for your health. It also helps you lose weight, primarily by reducing circulating stress hormones.  If you’re staying up past 10:30PM, you’re likely to get another burst of cortisol, which  interferes with sound sleep and increases fat storage.

4. Water We’re supposed to be about 50% water, yet when I test people in my office, most are way below optimal. It’s not just about how much you drink.  If you drink a lot of water, but it goes right through you, it’s not getting into your cells.  Try adding some electrolytes (without the sugar, please).  Low hydration can also be an indication of insulin resistance and a pre-diabetic state, so it’s an important measure to improve.

5. Berries! Fruit is healthy, and of course any fruit is better than pastry or other processed treats, but if you want to keep a low impact on your blood sugar, eat berries. They have high fiber as well as high nutrient value. Research on them is impressive, from supporting vision to anti-aging to fighting cancer.

6. Carbs You should have no more fear of carbohydrates than you do of fats, but just as with fats, the kind of carbohydrates matters – a lot.  Try to replace processed carbs (bread, cake, cookies, crackers, pasta) with “real food” carbs like sweet potato, winter squash, cooked carrots, fruits and – of course – pumpkins. The orange color indicates high carotenoid content, which helps control blood sugar, even in diabetics, especially when combined with healthy fat.

7. Indulge! Everyone needs a little sweetness in life. That’s why my blog is full of recipes that are simple, healthy and delicious, like chocolate truffles, chia pudding, “virtuous” brownies, and more.  The list reflects my love affair with chocolate, and why not? Cacao, from which chocolate is made, is rich in fiber and phytonutrients, as well as minerals, including magnesium and iron. However, you won’t find these in a typical candy bar, so look for 70% cacao content or more, or check out my recipes and make your own.

My favorite pumpkin recipes are here.

See? Making healthy changes doesn’t have to be scary! Happy Halloween!

originally published in July 2010 Natural Awakenings Magazine

No single food or supplement can keep us from aging or prevent all illness. The wisest approach is to consistently build and maintain health with a balanced diet of high quality lean protein, lots of fruits and veggies, and healthy fats.  Add in plenty of good quality water, eight hours of sound sleep and the right kinds of exercise, and you’ve got the foundations of excellent health over the long haul.

While no one food is going to light up the sky all on its own, these five are pretty stellar.

Chia Seeds
In the best-selling book, Born To Run, author Christopher McDougall reveals secrets of super-athletes who run 50-100 miles for pleasure into old age.  What fuels them?  Chia seeds, which they use for endurance and energy.  They mix their chia with water and lime for a gel-like drink, but chia can be added to protein shakes and smoothies, on yogurt, cereal, salads or vegetables, and as a pudding (see recipe).  What makes chia a superfood? Chia is nutrient-dense powerhouse, rich in Omega 3, calcium and other minerals, soluble and insoluble fiber, and protein.

Berries
Berries are high in anti-oxidants and phytonutrients, high in fiber, and have a low glycemic index so they have minimal impact on blood sugar. And best of all, nothing matches their scrumptious taste. Berry season is here, so avail yourself of these healthy little treats. Whenever possible, choose organic berries, as berries’ soft skins increase the rate of pesticide absorption.  Try serving with a little coconut milk and chopped walnuts (or chia seeds!), in smoothies, or all by their delectable selves.

Dark Leafy Greens
Vitamin D is in the news a lot lately, and many people are taking it as a supplement. But did you know that you need Vitamin K with it? And where do you get Vitamin K? From dark leafy greens.  Vitamin K supports strong bones and teeth by helping transport calcium.  Without it, calcium can cause problems in arteries and soft tissue.  But that’s only one reason to heap bok choy, spinach, swiss chard, broccoli raab, collards and mustard greens on your plate. They are alkalinizing, which makes us more resistant to disease; they are a great source of minerals, including calcium, magnesium and iron; and they fill us up with few calories, low carbohydrates and no fat, making them ideal for weight management.  Steam or saute with olive or walnut oil, add some fresh herbs, and dig in.

Whey Powder
Not all whey powders are equal. Choose minimally processed, hormone-free, whey produced with low temperatures to maintain the benefits of raw milk, including immunogloblulins and lactoferrin, which support the immune system, and cysteine, which is a precursor of glutathione, a nutrient that helps protects from effects of aging, illness, infection, trauma and more, but is difficult to absorb directly.  Whey from grass-fed cows also contains a healthy balance of essential fatty acids.

Chlorella
Chlorella has the highest chlorophyll content of all plants, and is about 60% high quality protein, including all eight essential amino acids, making it extremely valuable for vegetarians and others who limit animal products in their diets.  It is rich in vitamins and minerals, including E, beta-carotene and B12.  It is a powerful detox support, yet gentle enough for nursing and pregnant moms.  Chlorella absorbs toxins from the intestines and colon, and is often used to reduce heavy metals.  Make sure the chlorella you use is tested to be free of mercury, and has no additives or preservatives.

For much more on chlorella, read Dr Mercola’s article

RECIPES

Chia Pudding
2 cups unsweetened coconut milk or MimiCreme (or make your own cashew milk)
1/3 cup chia seeds
3 Tablespoons sweetener: xylitol, agave, or maple syrup
1 Tablespoon vanilla
pinch of salt
Place all ingredients in jar or bowl with secure cover. Cover, shake, and refrigerate overnight.

Kale Chips
Think your kids won’t eat their greens? Try these.
Chop or tear kale into 2 inch bits and dry thoroughly. This is essential.
Preheat oven to 350.
Mix together 1-2 T olive oil, 1/2 t sea salt and other spices if you wish (cayenne, paprika, garlic, curry, etc).  Sprinkle on the dry kale and work into the leaves with your hands.
Arrange on a cookie tray. Cook for about 12 minutes, until leaves are just crisp and still green.

Top 7 Foods That Slow Your Aging.

Great article by Dr. Mercola.  Did you know he also studied with Dietrich Klinghardt, and incorporates much of Dr Klinghardt’s teaching in his principles?  I think this article is a great primer.

A few notes:

• See my article on protein shakes for my whey recommendations.
• I’m so glad he makes the point that you can not ingest glutathione directly. I see a lot of people wasting a lot of money on this expensive and relatively useless supplement. Instead, you must boost your body’s ability to manufacture glutathione, or use a top quality whey protein such as Whey Cool or PaleoMeal.
• I’m not as big a fan of nutritional types as Dr Mercola, but I do think it’s essential to individualize your eating for optimal health. That means identifying and eliminating hidden food sensitivities (most people have one or two) and healing your metabolism  if it has become damaged.  This is the fundamental work of my 13 Week Success Program.  Please also read my article on Food Sensitivities.
• When we had chickens in the backyard, I was more confident about eating their eggs raw. I hesitate to recommend this unless you are getting them very fresh from nearby uncaged healthy hens, and that’s hard to know for sure.  I do recommend eggs as a food though, and have been telling people for over 15 years that there has never been research showing that eating food that naturally contain cholesterol raises your cholesterol.  (Refined carbohydrates and processed food are much more likely to do that, by lowering your insulin sensitivity.)  So buy the healthiest local eggs you can find, and cook them lightly.
• My breakfast recommendation for almost all my clients is a customized shake with a cup of berries and a little bit of other fruit.  I often use cherries.  Another way to get your berries is to have them as a snack, with a little bit of coconut milk and some nuts or seeds. Delicious and nutrient-dense.
• Chlorella is truly marvelous.  I am using it extensively in protocols for Lyme and heavy metal detox. It is extremely gentle and safe, even for pregnant and nursing moms, and very effective.  It comes in very tiny tablets, easy enough for even kids to swallow, or in powder.
• I would add Chia Seed to this list of SuperFoods.  Chia is a nutrient dense powerhouse that provides protein, omega 3s, fiber, and calcium.  It can be used many ways. I put it in my shake, and soak it with some almond milk and xylitol to make a pudding, but it can be added to just about anything.  You may have heard of the best seller Born to Run: chia is the “magic potion” the runners take to improve their endurance and stamina as they age.

I hope you find at least a couple of bits of information here that help you boost your health and well-being. And of course, as always, if you would like some help figuring out the best way to do that for you, please get in touch!