Everyone should Get Crackin with Pistachios

Everyone has heard about pistachios from those snappy "Get Crackin' " commercials that have been all over the radio and TV. These little guys are great for helping to keep a healthy heart with lower lipids and more antioxidants and according to new research they are also great for digestion too!

According to the most recent study published in the Journal of Nutrition and the newest research from the Institute of Food Research in the UK, nearly ALL of the polyphenols (a type of antioxidant that helps to lower inflammation that can contribute to heart disease) in pistachios are released during digestion. These same antioxidants can be found in fruits and vegetable but due to many factors (including the scary though of figuring out a recipe that will taste good and include all of our family's vegetable servings for the day) prevent Americans from eating their daily recommended intake of 7-10 servings of fruits and vegetables.

Previous studies from the University of Pennsylvania have also linked pistachio intake to lowering cholesterol levels and raising the antioxidants in the blood to help us keep healthier cholesterol levels and prevent the oxidation (process responsible for making cholesterol sticky so it can gum up our arteries) of the cholesterol in our blood. According to Penny Kris-Etherton, a professor of nutrition at University of Penn, "our results [from previous studies on pistachios] suggest that a heart-healthy diet including pistachios contributes to a decrease in serum oxidized-LDL levels, in part through cholesterol lowering, and also due to an added benefit of the antioxidants in the pistachios."

So for those of you who don't have some pistachios in your snack drawer,  GET CRACKING!!!

PS: Make sure the ones you have at home aren't on the recalled list of pistachio products that are contaminated with Salmonella. Here's the link to find out if they are > http://www.thedailygreen.com/healthy-eating/eat-safe/salmonella-peanut-butter-47011501

Resources:

1. http://www.chiroeco.com/chiropractic/news/14186/54/pistachios-all-theyre-cracked-up-to-be-/
2. http://www.sciencedaily.com/releases/2010/05/100520092942.htm

Are Looking To Lose Weight and Feel Great?

Are you looking to lose weight but don't think you have time for a workout? Does it seem impossible to lose weight? Do you find yourself starving when you're trying to diet? Are you suffering from cravings and snacking when you're supposed to be on a diet? Then you need to whip your health into shape.

Sometimes the simplest things like talking to someone about your health goals and having them help hold you accountable, can make a HUGE difference in reaching those goals. If you're having trouble committing to a workout, grab a partner to workout with. If both of you can remind each other of your goals and congratulate each other on your progress you will improve much better than trying to tough it out on your own. A simple and effective workout may be as simple as a 20 minute workout at home or 3 days a week at a Crossfit gym. So grab a partner, plan your weekly workout schedule, and stick to it!

If you're having trouble with cravings or hunger, there's a chance you're not getting enough protein or calories for the workout you're doing or you may be suffering from withdrawal from those processed foods. Processed foods such as breads, pastas, and grains cause insulin spikes and literally flood your brain with serotonin (the feel good hormone in your brain) and many of us may crave these foods because not only do they make us feel good when we eat them, but they can also cause insulin resistance and sugar imbalance in the body. This can lead to binge eating, weight gain, and may lead to diabetes long term. I highly recommend looking into a lifestyle (NOT DIET!!) eating program that focuses on eating 4-5 servings of protein daily and is full of fruits and vegetables. If you cut down on the processed foods and sugars mentioned above you'll notice a total change in how your body functions and how you feel. Talk to your local AlignLife office about setting up a nutritional consultation for some tips on what to eat, when to eat, and how to deal with withdrawal symptoms from processed foods.

Well today's blog post is a short one because I am doing a BodyRock Workout at home!! Here's the link if you'd like to join in!! 

What are the benefits of chocolate?

Now now I know many of you are thinking why in the world is she talking about chocolate and benefits in the same sentence, but the truth of the matter is that sometimes you just need a little nibble after a meal to truly feel satisfied. I just happen to be one of those people and I am here today to share with you some of the benefits (and cons) of chocolate and some Paleo friendly chocolate choices.

So let us start at the beginning of the chocolate making process so we can understand where our food comes from. To begin with cocoa beans are fermented and processed to form cocoa solids and butter. The cocoa solids are mostly used to create dark chocolate while the cocoa butter alone is mostly used to create white chocolate. Now where does milk chocolate come in do you think? Well to sum it up milk chocolate is made primarily of a mix of milk solids, sugar, and a small amount of cocoa solids for the chocolate taste. All chocolate has a varying amount of cocoa butter and sugars added to add a bit more tongue friendly taste since cocoa solids are bitter all by their lonesome.

So before I get to the benefits I do want to go over some cons and warnings about chocolate consumption so that you're aware and informed before you dive in to defend chocolate as a main food staple of Paleo. (It's not and shouldn't be a large part of anyone's diet matter of fact.) So one main con of chocolate is in fact the sugar additives contained to make it sweeter. Sugars can lead to insulin dysregulation, hormone imbalance, and weight gain no matter how you look at it and how much you consume. So that little nibble of chocolate should have as little added sugar as possible if you're going to indulge your sweet tooth. Another con of chocolate is the high amounts of phytic acid and oxalates which can bind to essential minerals like calcium, iron, and magnesium that are essential for strong bones and many body functions. High oxalate contents can also lead to the formation of kidney stones, so you must be careful when consuming foods that are high in oxalates (spinach, beets, and parsley also fall in this category). The last con I am going to share with you today is that many chocolate factories can contaminate their chocolate with soy lecithin as an emulsifying agent or even some gluten grains. So if you're going to indulge in chocolate and you have a gluten allergy please be careful and go for a higher quality chocolate with better processing quality.

Now on to the benefits! Dark chocolate is a good source (not great) of iron and magnesium. Dark chocolate is also rich in antioxidants which can help prevent free radical damage in your body. Dark chocolate is usually very low in sugar so it can be the healthiest choice for your sweet tooth and help to satisfy a dessert craving. As another plus, cocoa butter is a healthy fat provided its high in saturated fats and low in polyunsaturated fats. It can also be used to help make healthier dessert preparations for a mild chocolate taste. So if your sweet tooth needs a treat a square of dark chocolate that's low in sugar is a great choice to bypass dessert.

So what are some good brands of dark chocolate that are paleo friendly? According to the Paleo chocolate sampling expert opinions of Jonathan and Julie:
1) TCHO Pure Notes Dark "Chocolatey" 70% (TCHO also offers a flavor wheel of chocolate flavors including nutty, citrus, earthy, and chocolatey.)
2) Green & Black's Organic Dark 85 ( they also boast an espresso flavor)
3) Theo Spicy Chile 70%
4) Endangered Species All Natural Extreme Dark Chocolate 88%
5) Dagoba Xocolatl Bar 74%

As an added plus I've seen #4 at the local Schnucks, Hyvee, and Naturally Yours here in Peoria :) As an extra chocolatey bonus for those of you whose sweet tooth is now salivating... I've included a link to a delicious Paleo Friendly Chocolate Coffee Caramel Bar. MMmmmm I can't wait to try this one!

Paleo Cookie Fail

So I've embarked on 2 days of Paleo so far and my week has been full of laughs. For day one, I had a co-worker bring in very delicious looking cookies that were "yummied" by fellow co-workers in front of me. This was interesting since I had work to do in the break room table. I can definitely say the cookies got a few dirty looks from myself and while tempting, I did resist!

Unfortunately this got my baking itch moving for the day. (For those of you that don't know me, I loveeeee to bake and frequently go on baking sprees that I share with neighbors, friends, family, and coworkers when I go overboard with treats.) This means I was in full baking frenzy mode by the time I got home that night. I searched for the paleo dark chocolate chip recipe in hopes that it would quell my need to bake and satisfy my sweet tooth while I was at it. I came across quite a few different recipes, but unfortunately none of them quite fit the bill for my yet fully stocked Paleo kitchen. (A Paleo kitchen looks similar to a regular kitchen albeit a bit less in the pantry and a much more colorful assortment of fruits and vegetables in the fridge.) I had only coconut flour and it seemed that most of the cookie recipes called for almond flour or an almond flour/coconut flour mix. So embarked on a Paleo baking spree to try out the first recipe while substituting coconut flour for almond flour.

For those of you that haven't tried this, I assure you it does not work nor resemble a cookie after baking. Coconut flour absorbs much more liquid than almond flour and thus I ended up having to triple up on wet ingredients to make it anywhere near moist enough to stick together. After pouring it on a baking sheet (alas no parchment paper or silicone mat) coated in coconut oil and baking.... It resembled a very sad looking pancake with dark specs. It was done all the way through however and being the adventurous gal I am I tried it. It reminded me of a gooey pancake that someone might make as a joke because you can't really bite into it. Not too bad but not too good either.

Back to the mixing bowl.... Recipe #2 called for a little more zest and ingredients such as baking soda and vanilla for flavoring so I decided that I might be able to make due with this one and just doubling up on moist ingredients. Matter of fact, a light bulb in fact went off over my head when I thought that instead of dark chocolate chips I could try adding all natural peanut butter for that extra moisture. After mixing the batter and having it resemble actual cookie batter I thought I might have come across a winner. So I baked them for 6 minutes as the slightly modified and substituted recipe called for. They looked pretty good coming out of the oven if I do say so myself, however the taste was not anywhere near anything I have ever tasted in my life. It had almost no taste (other than that of a somewhat chalky after taste) and you could barely taste the peanut butter. Cookie attempt #2 was also a fail.

I gave up on my baking frenzy and decided it would be best to focus on ideas for breakfast, so I hard boiled some eggs instead. Sometimes the best recipes are the ones that haven't changed in years and the ones that are most flexible in meal time. I definitely didn't discover anything out of this Paleo world good, but I think I found that eggs can be incorporated for breakfast, as a side at lunch, or to top a salad at dinner. Just make sure to indicate that they are hard boiled on the shell so you don't try to crack one for breakfast. I found a great trick is to use a crayon (I have plenty of these around the house compliments of Camryn) or a black sharpie to mark an X on the top of the shell.

Well so long for now and hopefully next time I will bring you some more palate friendly recipes that are Paleo and tummy friendly. PS If you find any other dessert recipes that are Paleo to die for, please let me know!! :)

How often should you Super Size It?

I am excited to announce that AlignLife will be having its first movie night tonight at 6pm in the office! Tonight's theme is a wine and cheese night of little nibbles as we watch and discuss clips from Morgan Spurlocks' shocking documentary Super Size Me. In this extreme look at a fast food diet, Morgan eats a diet of nothing but McDonald's for 30 days to see how that would impact his health. You will be shocked to see the changes his body goes through, appalled at the discoveries in your children's cafeteria food, and disgusted with the truth about sugar and what it really does to your brain and body. Call 309-689-6200 to reserve your spot tonight!

How often should you eat fast food? This is a question I hear on a regular basis from patients and one that has a number of variables. As a general guideline you should avoid eating fast food as the high fat and highly processed carbohydrates that frequently go hand in hand with fast food can not only pack on the pounds but they can also lead to poor digestive health and alter your body's hormones and metabolism. Sounds scary right? That's because it is! A record number of children are eating fast food on a regular basis and we are watching obesity rates in children rise to highs that have never been imagined or predicted from health officials. In fact, according to the Palo Alto Medical Foundation approximately 25% of Americans are eating fast food on a daily basis.

When you ingest a high carbohydrate meal your body is signaled to dump out insulin to combat the excess sugar you will have in your blood before long. Since insulin's job is to usher the blood sugar into cells and send the excess to the liver for fat conversion, it will tend to leave little sugar in your blood which was the whole purpose of you eating in the first place. This low blood sugar can cause you to become light headed or get a headache and also signal your brain that you are hungry again. This vicious cycle is in process for many Americans today and has lead to an obesity epidemic with headaches and hormone balance teetering on clinical diagnoses of chronic pain and a concoction of prescribed medications to try to "right" hormone balance.

If you're attending tonight's Wine and Cheese Movie Night you'll see the effects a McDonald's diet has on your liver, your fat stores, your hormones, and even your brain. The lab tests performed in the movie will shed real light on the serious transformation the United States needs for their children's cafeteria and also for the mentality of it's citizens in regards to their food choices.

So what can you take away for some Healthy Habits for yourself and your family?

1)  Plan ahead so you can avoid eating at fast food restaurants on a regular basis. This means getting the menu figured out for the whole family ahead of time, grocery shopping with a list, and may include cutting and preparing ingredients ahead of time so little effort has to be put forth if you've had a long day.

2)   Eat smart portion sizes. A single serving of protein is about the size of a deck of cards while vegetables should take up about 2/3 of your plate. Eat fruits sparingly between meals or to enrich and add flavor to spice up a bland meal. Bread products even those with whole grain tend to spike insulin and alter hormones in the body, so try to avoid those as frequent use can lead to insulin resistance and weight gain.
3)   Indulge yourself. This doesn't mean splurge on a Super Size Meal with enough calories and sodium intake for the next week. But don't underestimate the power of a small dessert. A square of dark chocolate is a great choice for those that need a sweet tooth snack after dinner.
4)   Drink plenty of water. Ever notice that children always seem to be thirsty rather than hungry? (Until they hit puberty right moms?) This is due to the fact that as our brains grow and synapses connect we lose our ability to distinguish thirst from hunger. As a result many people tend to reach for food every time the feel an urge to fill up rather than the water your body is screaming for. Incidentally, about 75% of Americans are dehydrated and don't get the recommended daily water intake. The 8 glasses of 8 oz rule is severely outdated and variable between people with different heights and builds. I recommend drinking half of your body weight in ounces daily as a better guideline and reaching for a glass of water first next time you think you're hungry. As an example, if Jane Doe is 100 lbs then she should aim for 50 oz of water daily.

Fireworks are toxic to your health...

Families from around the United States will travel in droves tomorrow to see firework displays and even more will participate at home with sparklers and roman candles. But many don't realize that the chemicals used in these fireworks can cause a number of health problems and cause long standing environmental damage as well.

After fireworks displays, air levels of trace minerals  such as strontium, magnesium, barium, potassium, and copper increased a minimum of 6 times the normal amount present. In addition many toxic particles are released into the air and suspended in a cloud for ingestion by the crowds. These suspended particles not only cause pollution in the environment but they can also irritate the lining of the lungs and cause  conditions such as asthma and allergies. One study found that sparklers can create a burst of ozone that is highly reactive and can irritate the lining of the lungs. Read more about how sparklers can harm your children. Another found that exposure to sulfur dioxide, a main component in fireworks, has been related to sudden infant death syndrome (SIDS) as well. Click here to find out how fireworks can raise your child's risk of SIDS.

Below find a chart about some of the chemicals in fireworks and some of the toxic effects associated:

Toxic Element	Fireworks Usage	Toxic Effect of Fallout Dust & Fumes
Aluminum	brilliant whites	Contact dermatitis, bioaccumulation
Antimony sulfide	glitter effects	Toxic smoke, possible carcinogen
Arsenic compounds	Used as colorants. Sadly still out there. [3]	Toxic ash can cause lung cancer, skin irritation and wart formation.
Barium Nitrate	glittering greens	Poisonous. Fumes can irritate respiratory tract. Possible radioactive fallout. [4]
Copper compounds	blues	Polychlorinated dioxins and dibenzofurans. [5] Can bioaccumulate. Cancer risk.
Hexachlorobenzene (HCB)[5]	Use was supposed to be banned globally.	Persistent environmental toxin. Is a carcinogen, mutagen and a reproductive hazard [13].
Lead Dioxide / Nitrate / Chloride	oxidizer	Bioaccumulation, developmental danger for kids & unborn babes, may remain airborne for days, poisonous to plants & animals
Lithium compounds	blazing reds	Toxic and irritating fumes when burned
Mercury (Mercurous chloride)	chlorine donor	Toxic heavy metal. Can bioaccumulate.
Nitric oxide	fireworks byproduct [6]	Toxic by inhalation. Is a free radical
Nitrogen dioxide	fireworks byproduct [6]	Highly toxic by inhalation. SIDS risk [8].
Ozone	fireworks byproduct [7]	Greenhouse gas that attacks & irritates lungs
Perchlorate - Ammonium & Potassium	propellant / oxidizer	Can contaminate ground & surface waters, can cause thyroid problems in humans & animals
Potassium Nitrate	in black powder	Toxic dusts, carcinogenic sulfur-coal compounds
Strontium compounds	blazing reds	Can replace calcium in body. Strontium chloride is slightly toxic.
Sulfur Dioxide	gaseous byproduct of sulfur combustion	Acid rain from sulphuric acid affects water sources, vegetation & causes property damage. SIDS risk [8].

So if you must view fireworks displays, please please PLEASE participate in the following healthy habits:

1) Find another option to celebrate. Rather than participate in fireworks displays many options exist as an alternative such as Laser Light Shows, LED Stunt Kite displays, electronic and indoor fireworks displays with the use of a canopy, and many families are opting out of fireworks for block parties and community drumming circles in celebration of the 4th.

2) Don't set off home fireworks. Most of the fireworks that can be purchased cheaply from the store contain many of the toxic elements in the chart above and can cause health risks such as lung irritation, SIDS,  thyroid and hormone conditions, and even cancer. You're better off attending a display with a seat far from the action than having these chemicals close at hand and mouth.

3) Beware of imported fireworks. We've seen example after example of China putting cheap and harmful ingredients in the products they ship overseas. Many of the additives being used in Chinese fireworks are cheaper, more toxic, and these fireworks don't have mandated standards from the American Fireworks Standards Laboratory (AFSL).

4) Take a seat far from the main action. Since fireworks are overhead for the crowds to see and the cloud of toxic particles and harmful gases tend to stay around the main area where they were set off, get your family a seat far from the action.

5) Brush your teeth after viewing fireworks. The sulfur dioxide found in fireworks has been known to cause tooth erosion and decay so removing this from your teeth can help prevent long lasting damage.

6) Talk to your city and state officials about concerns for the Clean Air and Clean Water acts. Many fireworks displays have been canceled due to environmental groups up-holding these standards. This will leave way for many of the fireworks alternative options mentioned above.

7) Educate your family and friends about the dangers of fireworks. This will spread a need and desire for more health and environmentally friendly alternatives. Your voice can make a difference in the lives of many others, so SPEAK UP!

[3] Steinhauser, Georg. "Heavy metals from pyrotechnics in New Years Eve snow." Atmospheric Environment Volume 42, Issue 37, December 2008


[4] Steinhauser G and Musilek A. "Do pyrotechnics contain radium?" Environ Res. Lett. 4 034006 July-September 2009 

[5] O. Fleischer. "Release of polychlorinated dibenzo-p-dioxins and dibenzofurans by setting off fireworks." Chemosphere Volume 39, Issue 6, September 1999

[6] Russell, Michael S. The Chemistry of Fireworks. 2000 

[7] Attri, Arun K. "Microclimate: Formation of Ozone by Fireworks." Nature Volume 411, June 28, 2001 

[8] Dales, Robert. "Air Pollution and Sudden Infant Death Syndrome." Pediatrics Vol. 113 No. 6 June 2004 

[9] Vecchi, Roberta. "The Impact of Fireworks on Airborne Particles." to appear in Atmospheric Environment 

[10] Moreno, Teresa. "Recreational atmospheric pollution episodes: Inhalable metalliferous particles from firework displays." Atmospheric Environment Volume 41, Issue 5, February 2007 

[11] Godri KJ, Green DC. "Particulate Oxidative Burden Associated with Firework Activity." Environmental Science & Technology, October 1, 2010 

[12] B. Thakur. "Air pollution from fireworks during festival of lights (Deepawali) in Howrah, India - a case study." Atmósfera, Vol 23, No 4, 2010 

[13] "Hexachlorobenzene (HCB) in Fireworks - Guidance Note" The Environment Agency, September 2010