Reviews and comparisons of Almond Milk.... the best and the worst!

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Are you looking for a dairy-free, soy-free alternative to milk?  Almond and coconut milks are delicious and healthy alternatives.  If you own a juicer, it is quite simple to make your own... however, if you want to try commercially available brands, I've tried them all and researched ingredients for you!

Here's my take on the best and the worst of commercially available almond milk...

• Blue Diamond Almond Breeze unsweetened vanilla- my favorite! Fantastic with lattes, creamy, delicious and smooth,  Does not contain gellan gum or xanthan gum both of which may cause reactions in hypersensitive patients.  From company email: Blue Diamond only uses the highest quality food grade *carrageenan – not degraded carrageenan.
• So Delicious Almond Milk - also very tasty and great for lattes.  Contains carrageenan and locust bean gum but no reactions.  One of the few certified gluten-free, dairy-free!  And they do make "Plus" versions with extra protein (5gm per serving) from added rice protein - haven't tried this yet.
• Whole Foods 365 Organic Almond Milk - Very bad news!  Do not try this if you are gluten-sensitive! Contains **xanthan gum- which I reacted to with trouble breathing & rash.  
• Silk Pure Almond Milk - tastes great, no carrageenan but contains gellan gum and locust bean gum.  Gellan gum is polysaccaride produced by pseudamonas and since often people with sensitive immune systems, (like me!) react to lipopolysaccarides, proceed with caution!  The upside is the make the small individual containers which are great for travel...
• Pacific Organic Unsweetened Almond milk - This one you will find in the aisles with the, non-refrigerated dairy alternatives.   One of the few certified organic brands.  Contains "rice starch" which is not great for paleo or those sensitive to starches, also contains  carageenan (seems to be a pattern here :) but certified gluen-free, dairy-free.  However, it tastes terrible in lattes...very acidic and not creamy at all.  Also curdles and separates when heated. They do make travel sizes....

*Carageenan is a natural polysaccharide (carbohydrate) extracted from red seaweed. It is referred to as a seaweed gelatin much like agar agar. It is a vegetarian/vegan alternative to gelatin.  There are two types of carrageenan, undegraded (food-grade) and degraded (hydrolyzed with acid).  New studies are being done on the safety of Carrageenan, which is in question.

**Xanthan gum may be derived from a variety of source products that are themselves common allergens, such as corn, wheat, dairy, or soy. As such, persons with known sensitivities or allergies to food products are advised to avoid foods including generic xanthan gum or first determine the source for the xanthan gum before consuming the food.  Specifically, an allergic response may be triggered in people sensitive to the growth medium, usually corn, soy, or wheat. For example, residual wheat gluten has been detected on xanthan gum made using wheat. This may trigger a response in people highly sensitive to gluten. 

Celiac Disease and it's link to your genes and gut microbes...

Celiac disease is an autoimmune disorder triggered by gluten, a protein in wheat, barley, rye and spelt. Currently, the only treatment available is the adoption of a lifelong gluten free diet, which is made particularly challenging due to the prevalence of wheat in western diets. It is an excellent example of environmental challenge meeting gene susceptibility, and is a unique example of how exclusion of an environmental trigger can resolve the symptoms.

“Celiac disease has become much more common in the last 50 years, and we don’t know why,” said Dr Joseph Murray of Mayo Clinic “…Obviously human genes haven’t changed, but something has changed in our environment to make this disease more common....”

 

Celiac disease is an inflammatory disorder with autoimmune features characterized by destruction of the intestinal epithelium and remodelling of the intestinal mucosa following the ingestion of dietary gluten. The human gut is home to trillions of commensal organisms, and we are just beginning to understand how these microorganisms interact with, and influence, the host immune system. This may also include the late onset development of Celiac Disease or gluten intolerance.

Key Ideas:

• Celiac disease (CD) is an autoimmune disorder triggered by ingestion of gluten, a major protein in wheat, rye, barley and often oats.
• Research into the root causes indicates that the disorder develops when a person exposed to gluten also has a genetic susceptibility to CD and an unusually permeable intestinal wall.
• Essentially the same trio—an environmental trigger, a genetic susceptibility and a “leaky gut”—seems to underlie other autoimmune disorders as well. This finding raises the possibility that new treatments for CD may also ameliorate other conditions.
• CD is an immune mediated pathology that may be managed not simply through exclusion of the antigen – gluten, but also through the improvement of digestion, reduction of gut permeability, support or mucosal IgA (the gut's immune system)

"If people with celiac disease are born with a genetic susceptibility to it. ... why do some individuals show no evidence of the disorder until late in life?  We are finding there is a link to the "bug" population in the gut.  These bugs collectively known as the microbiome, may differ from person to person and from one population to another, even varying in the same individual as life progresses. They can also influence which genes in their hosts are active at any given time. Hence, a person whose immune system has managed to tolerate gluten for many years might suddenly lose tolerance if the microbiome changes in a way that causes formerly quiet susceptibility genes to become active"

CD and gluten intolerance represent distinct situations in which local tissue damage in the gut may manifest a wide range of illnesses elsewhere, supporting the notion that many illnesses have an origination in the GI tract

Why Is Gluten So Tough To Handle?

There are two unique features to gluten that may partly  explain its ability to trigger an immune response.

1. They have a high content of proline in the gluten proteins, that are hard to break down using our natural proteases in the gut lumen.
2. The gluten fragments are good substrates for the enzyme TransGlutamase (TG2) converting glutamine residues to glutamate. This increases the ability of the gluten peptides to bind to the genetically inherited molecules HLA-DQ2 or HLA-DQ8.

References

1. Fasano A. Surprise from celiac disease. Scientific American August 2009.
2.  Shan,L Et al. Structural Basis for Gluten Intolerance in Celiac Sprue. Science 297, 2275-2279. 2002

3. Arentz-Hansen H, Körner R, Molberg O, Quarsten H, Vader W, Kooy YM, Lundin KE, Koning F, Roepstorff P, Sollid LM, McAdam SN.The intestinal T cell response to alpha-gliadin in adult celiac disease is focused on a single deamidated glutamine targeted by tissue transglutaminase.J Exp Med. 2000 Feb 21;191(4):603-12.
4. Round JL, Mazmanian SK., The gut microbiota shapes intestinal immune responses during health and disease. Nat Rev Immunol. 2009 May;9(5):313-23
5. http://www.nleducation.co.uk

Simple 4 Week Plan to Eliminate Attention Deficit Disorder Symptoms

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ADHD may be linked to genetics, but an unhealthy diet will exaggerate symptoms, even in individuals not predisposed. Simply eliminating foods that cause symptoms can be helpful but adding key nutrients back into your diet will have an even greater impact. Individuals with ADHD may be sensitive to sugar, processed foods and artificial food dyes. Have you ever noticed how ability to focus worsens two hours after consuming an energy drink with a bright color or a candy bar? Blood sugar rises rapidly then crashes, stimulating adrenaline, jitteriness and can then result in inattentiveness and drowsiness. Imbalanced nutrients, artificial coloring and excessive carbohydrates dominate the American diet. Access to cheap, processed, unhealthy food has helped escalate the incidence of ADHD and multiple chronic conditions including heart disease, diabetes and perhaps even cancer.

How a child or adult to have normal behavior if he or she is eating refined grains, sugars, processed foods loaded with chemicals and genetically engineered ingredients, and juices and sodas instead of pure water?  It is virtually impossible to have a healthy functioning brain when the proper building blocks to develop or maintain a healthy brain are not being given...

It may take a commitment to change your eating habits or the habits of your child. It requires a different mindset. Start to recognize the “non-food” items you’re putting into your body. Then take note of when you are fueling your body with healthy foods. Many people find that replenishing nutrients helps to reduce cravings for unhealthy foods. So start the change process by focusing on adding more natural foods– rather than restricting your diet.  It will be easier to get motivated to make the change.

Below is a suggested approach to begin the tune-up. It’s meant to be done in stages. Establishing a new routine takes practice and requires repetition. Be patient, focus on one week at a time and give yourself credit for each successful week.

WEEK 1

1. Switch to non-aluminum natural deoderant
2. NO DAIRY PRODUCTS, especially cow's milk. This is the single most important restriction.
   Substitute Almond milk, Rice milk
3. Drink a full glass of water with lunch and dinner.
4. Make sure you get adequate protein for breakfast (Organic eggs are a great source)
5. Make a whey or rice-pea protein shake for snack
6. Start key nutrients - a B complex with methyl-folate and methylcobalamin

WEEK 2

1. Switch to natural non-fluoridated toothpaste
2. Add magnesium, zinc, fish oil and vitamin D
3. Avoid all foods with high fructose corn syrup or sugar added
4. Limit refined grains and foods made with processed flour of any kind
5. Spend more time in nature. Researchers have found that exposing ADHD children to nature is an affordable, healthy way of controlling symptoms.

WEEK 3

1. Use only glass containers in microwave, no plastic
2. Clear your house of dangerous chemicals - use basic vinegar & lemon juice for natural cleaning and non-toxic laundry detergent
3. Try to get organic fruits and veggies into your diet regularly - 6-9 servings every day (no juice!)
   When you are really hungry eat a raw vegetable first. Take your time and enjoy the crunch!
4. Avoid additives, such as food dyes & colorings and especially the preservative sodium benzoate -- found in many soft drinks, fruit juices and salad dressings.  It was shown to cause some children to become hyperactive and destructible.

WEEK 4

1. Reduce consumption of beverages in aluminum and plastic containers
2. Eliminate soda and fruit juice from the diet
3. Avoid trans fats.  But freely use olive oil (low heat or dressing) and grape seed oil/coconut oils (higher heat cooking/baking)
4. Drink more water, particularly filtered water - at least 1/2 your body weight in ounces.
5. Try to eat fish at least once weekly and be sure to choose lower mercury options

Stewed Apples with cinnamon - Healing Recipe for a Healthy Gut

 

Stewed Healing Apples and Immune Cofactors

Foods confer information to humans through the direct delivery of micro and macronutrients via different signalling mechanisms. The immune system in the gastrointestinal system is a highly active component of human health and its bacterial load, in conjunction with the foods selected confer a wide range of opportunities for the delivery of information to down-regulate inflammation and heal the gut
 

Functional digestive tract conditions reflect a change in the relationship between the host "microbes" and the mucosal immune and nervous system. These result in a wide range of distressing symptoms for which there are a variety of strategies, but no single intervention of consistent benefit.  However, food choices and types can dramatically affect the gut microbes and encourage healing.  

 

This immune modulating food combination may be eaten for breakfast and dinner or as a meal substitute (no more than 1 substitution per day for many days) and as a quick and soothing snack.

Recipe:

Ingredients for primary stage

• 6 Rome or Granny Smith cooking apples (or apples of choice preferably grown organically)
• 1/2 cup water
• 1/2 cup raisins/sultanas (for added sweetness and fibre)
• 2 tsp. cinnamon

Directions

Peel and core the apples and chop them into small evenly sized pieces.
Put all the ingredients in a covered, heavy-bottomed pan and cook for about 15 minutes, stirring regularly. Cook until soft with rough shapes, no longer identifiable as apple slices. The colour should be a russet brown with the cinnamon effect.
These may be eaten warm, or cold. I suggest making up as many ramekins (sized to hold 1 – 1.5 apple equivalent in each and covered and put in the fridge for easy access.

Ingredients for secondary stage

• 1 tsp. of larch arabinogalactans stirred into the apple
• 1 Saccharomyces Boulardii 250mg capsule sprinkled on the top – or swallowed separately
• 1 mix of Bifidobacteria (mixed strains) (500mg) 5billion CFU sprinkled on top – or swallowed separately
• 1 x LGG sprinkled on top – or swallowed separately
• ½ container of organic natural yogurt or soy equivalent
• Add 6-8 blueberries and 4-5 almonds in their skins
• Finally, if required, a teaspoon of Manuka honey

http://www.nleducation.co.uk

Top Ten Lessons on Diet & Longevity From Non-Industrialized Cultures...

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Characteristics of Traditional Diets

1. The diets of healthy, nonindustrialized peoples contain no refined or denatured foods or ingredients, such as refined sugar or high fructose corn syrup; white flour; canned foods; pasteurized, homogenized, skim or lowfat milk; refined or hydrogenated vegetable oils; protein powders; artificial vitamins; or toxic additives and colorings.
2. All traditional cultures consume some sort of animal food, such as fish and shellfish; land and water fowl; land and sea mammals; eggs; milk and milk products; reptiles; and insects. The whole animal is consumed­--muscle meat, organs, bones and fat, with the organ meats and fats preferred.
3. The diets of healthy, nonindustrialized peoples contain at least four times the minerals and water-soluble vitamins, and TEN times the fat-soluble vitamins found in animal fats (vitamin A, vitamin D and vitamin K₂--Price's "Activator X") as the average American diet.
4. All traditional cultures cooked some of their food but all consumed a portion of their animal foods raw.
5. Primitive and traditional diets have a high content of food enzymes and beneficial bacteria from lacto-fermented vegetables, fruits, beverages, dairy products, meats and condiments.
6. Seeds, grains and nuts are soaked, sprouted, fermented or naturally leavened to neutralize naturally occurring anti-nutrients such as enzyme inhibitors, tannins and phytic acid.
7. Total fat content of traditional diets varies from 30 percent to 80 percent of calories but only about 4 percent of calories come from polyunsaturated oils naturally occurring in grains, legumes, nuts, fish, animal fats and vegetables. The balance of fat calories is in the form of saturated and monounsaturated fatty acids.
8. Traditional diets contain nearly equal amounts of omega-6 and omega-3 essential fatty acids.
9. All traditional diets contain some salt.
10. All traditional cultures make use of animal bones, usually in the form of gelatin-rich bone broths.

Dietary Guidelines

1. Eat whole, unprocessed foods.
2. Eat beef, lamb, game, organ meats, poultry and eggs from pasture-fed animals.
3. Eat wild fish (not farm-raised) and shellfish from unpolluted waters.
4. Eat full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such as raw milk, whole yogurt, kefir, cultured butter, whole raw cheeses and fresh and sour cream. (Imported cheeses that say "milk" or "fresh milk" on the label are raw.)
5. Use animal fats, especially butter, liberally.
6. Use traditional vegetable oils only--extra virgin olive oil, expeller-expressed sesame oil, small amounts of expeller-expressed flax oil, and the tropical oils--coconut oil, palm oil and palm kernel oil.
7. Take cod liver oil regularly to provide at least 10,000 IU vitamin A and 1,000 IU vitamin D per day.
8. Eat fresh fruits and vegetables--preferably organic--in salads and soups, or lightly steamed with butter.
9. Use whole grains, legumes and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid, enzyme inhibitors and other anti-nutrients.
10. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
11. Prepare homemade meat stocks from the bones of chicken, beef, lamb and fish and use liberally in soups, stews, gravies and sauces.
12. Use filtered water for cooking and drinking.
13. Use unrefined salt and a variety of herbs and spices for food interest and appetite stimulation.
14. Make your own salad dressing using raw vinegar, extra virgin olive oil and a small amount of expeller-expressed flax oil.
15. Use natural sweeteners in moderation, such as raw honey, maple syrup, maple sugar, date sugar, dehydrated cane sugar juice (sold as Rapadura) and stevia powder.
16. Use only unpasteurized wine or beer in strict moderation with meals.
17. Cook only in stainless steel, cast iron, glass or good quality enamel.
18. Use only natural, food-based supplements.
19. Get plenty of sleep, exercise and natural light.
20. Think positive thoughts and practice forgiveness.

Dietary Dangers

1. Do not eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc. Read labels!
2. Avoid all refined sweeteners such as sugar, dextrose, glucose, high fructose corn syrup and fruit juices.
3. Avoid white flour, white flour products and white rice.
4. Avoid all hydrogenated or partially hydrogenated fats and oils.
5. Avoid all refined liquid vegetable oils made from soy, corn, safflower, canola or cottonseed.
6. Do not use polyunsaturated oils for cooking, sautéing or baking.
7. Avoid foods fried in polyunsaturated oils or partially hydrogenated vegetable oils.
8. Do not practice veganism. Animal products provide vital nutrients not found in plant foods.
9. Avoid products containing protein powders as they usually contain carcinogens formed during processing; and consumption of protein without the cofactors occurring in nature can lead to deficiencies, especially of vitamin A.
10. Avoid processed, pasteurized milk; do not consume ultrapasteurized milk products, lowfat milk, skim milk, powdered milk or imitation milk products.
11. Avoid factory-farmed eggs, meats and fish.
12. Avoid highly processed luncheon meats and sausage.
13. Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick rise breads and extruded breakfast cereals, as they block mineral absorption and cause intestinal distress.
14. Avoid canned, sprayed, waxed and irradiated fruits and vegetables. Avoid genetically modified foods (found in most soy, canola and corn products).
15. Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and most commercial condiments contain MSG, even if not indicated on the label.
16. Individuals sensitive to caffeine and related substances should avoid coffee, tea and chocolate.
17. Avoid aluminum-containing foods such as commercial salt, baking powder and antacids. Do not use aluminum cookware or deodorants containing aluminum.
18. Do not drink fluoridated water.
19. Avoid distilled liquors.
20. Limit use of a microwave oven.

http://www.westonaprice.org/

Safer skin care - do you know what's in your products?

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Recent studies have shown that we actually acquire more toxins through skin absorption and inhalation than we do through the foods that we eat. This makes our personal care products a big contender in our overall health and well-being. If you feel like you are eating healthy and taking the right supplements but still lacking in energy or having health challenges, take a look in your bathroom and see what is in all those products that are used daily.

Since the skin is the body's largest organ, there is a substantial surface area through which toxic chemicals can enter the body. When you rub chemicals on to the skin, they can pass straight through and enter the bloodstream within MINUTES! That’s scary, but think how nourishing it could be if you used coconut oil and essential oils with medicinal properties instead.

Everyday we use products on our skin that we think are safe. The truth is that products are not always safe, and manufacturers don't have to tell us so. The federal government does not require companies to provide full disclosure on what chemicals are used to make personal care products. In 1938, the Food and Drug Administration (FDA) granted self-regulation to the cosmetic industry. This means personal care products can be marketed without government approval of ingredients, regardless of what tests show!

There are more than 80,000 chemicals used in our everyday skin products that have not been tested for long-term effects. Even fewer have been tested in combination with other chemicals. In a typical day, you might be exposed to hundreds of different chemicals, many of which are suspected of promoting cancer or disrupting hormones.

Early on, I admit, I was completely overwhelmed with the fact that I needed to not only change everything I was eating, but also needed to switch out all my personal care products. Was it really that important? It seemed a little overboard to me at first, until I started to dig deeper. As I was switching out all of my products, I was completely blown away by how toxic they were - both conventional and "natural" products!

Petrochemicals are a toxic group of chemicals that are rampant in personal care products. Petrochemicals are derived from petroleum or natural gas. Some do not absorb into the skin very well, so they smother the skin and can keep it from functioning properly, while other petrochemicals can absorb straight through the skin and scalp directly into the bloodstream, weakening the body and promoting disease.

Studies have found that oral and topical application of petrochemicals in rodents resulted in anemia, kidney degeneration, and nerve damage to the brain and spinal cord. Even more disturbing was that several animals died before the study ended!

Here are some Common Petrochemicals to Watch Out for:

Isopropyl alcohol: Isopropyl alcohol is found in hair color products, body lotions and perfumes, as well as shellac and antifreeze. What makes them think this is a good ingredient to add to items we put on our skin? It causes the skin to age more rapidly than it otherwise would, because it is a drying, irritating solvent that strips the skin of moisture, creating vulnerability to bacteria and viruses.

Propylene Glycol (PG) and Butylene Glycol: These are also found in anti-freeze. The Environmental Protection Agency (EPA) considers propylene glycol so toxic that workers are required to wear protective clothing when handling it, and it is disposed of by burying it in the ground. PG is found in a lot of food as well!

Mineral Oil: Found in products like body oil, bath oils, and baby oil, mineral oil is derived from crude oil. While it may seem to leave the skin initially soft and smooth, it coats it like plastic. This hinders your skin's ability to breathe and eliminate toxins. Mineral oil also causes premature aging of skin.

Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate: These are used in 90% of cosmetics that foam. This is the second most concentrated ingredient in shampoos. It’s also commonly found in shower gels, bubble baths and toothpastes. Among a host of other side effects, SLS can damage the immune system as well as cause separation of skin layers, causing inflammation to the skin.

Diethanolamine (DEA), Monoethanolamine (MEA) and Triethanolamine (TEA): These are hormone disrupting chemicals that can form cancer-causing nitrates when combined with other chemicals. Found in shampoo, shaving cream, bubble baths and lotions for softening skin. They've been banned in Europe, and they've been shown to cause cancer in laboratory animals.

Phthalates: Found in hairsprays, lipstick and nail polish, these may not be listed on labels, since they can be hidden under the term "perfume" (just as food chemicals are hidden under the name “natural flavors”). Phthalates affect the lungs, liver and kidneys and have been linked to fertility issues. DEHP has been classified as a "probable human carcinogen" by the EPA.

Triclosan: This is used in almost all antibacterial soaps and products. The EPA registers Triclosan as a pesticide, and it is suspected of causing cancer.

Ethanol: This petrochemical allows liquids to flow more easily, but when it is used in conjunction with other chemicals, studies show they may be carcinogenic.

DMDM and Imidazolidinyl (Urea): These are preservatives that often release formaldehyde and may cause many symptoms, including joint pain, allergies, depression, headaches, and chest pains.

Polyethylene Glycol (PEG): This carcinogenic petroleum ingredient leaves skin vulnerable to bacteria.

Parobens: Parobens are found in underarm deodorants and other cosmetics. These chemicals have been discovered in breast cancer tissue.

1,4- Dioxane: It’s found in ingredient lists under these names and suffixes: myreth, oleth, laureth, ceteareth, any other eth, PEG, polyethylene, polyethylene glycol, polyoxyethylene, or oxynol. 1,4-dioxane is a chemical "known to the State of California to cause cancer". It is also suspected to be toxic to the kidneys, respiratory system and nervous system.

The most frustrating part is that 1,4-Dioxane and all of its incarnations are not only showing up in conventional personal care products, but also in leading "natural" and "organic" branded products.  They are readily available, so many people get tricked into thinking that these are better options. Some leading "natural" or "organic" brands found to contain 1,4-Dioxane are Giovanni Organic Cosmetics, JASON; Organic, Kiss My Face, and Nature's Gate Organics.

Read the ingredient list of a health and beauty product as if each ingredient were something that you might put in your mouth. These ingredients will have familiar names, not 30 letter words that we can’t pronounce. Many natural soaps contain olive oil, coconut oil, cocoa butter, and organic botanical extracts. 


knowthecause.com

PCOS - Are you one of the thousands of women who suffer from it?

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Polycystic Ovary Syndrome (PCOS), the most common metabolic disorder of reproductive-age women
in the United States, is generally known as a reproductive disorder but is also associated with lifethreatening  medical illnesses. In the U.S., six million reproductive-age women are affected with the
syndrome. PCOS is generally considered a syndrome rather than a disease because it manifests itself
through a group of signs and symptoms that can occur in any combination, rather than having one known cause or presentation.

• Affects an estimated 10% of all women and most don't even know they have it
• Is naturally treatable with changes in diet and exercise
• Is the leading cause of infertility in women.
• PCOS is generally considered a syndrome rather than a disease (though it is sometimes called
  Polycystic Ovary Disease) because it manifests itself through a group of signs and symptoms that can occur in any combination, rather than having one known cause or presentation.
• Affects far more than just reproduction
• PCOS is associated with increased risk for endometrial hyperplasia, endometrial cancer, insulin
  resistance, type II diabetes, high blood pressure, high cholesterol, and heart disease.
  
• Infertility in this condition is caused by hormonal changes and poor ovulation as well as recurrent miscarriages and complications of pregnancy.

Symptoms of PCOS

• Irregular or absent periods
• Less frequent ovulation or infertility
• Hirsutism (excessive hair growth on chin or chest, stomach, back)
• Acne or frequent breakouts
• Exhaustion or lack of mental focus (due to alterations in blood sugar)
• Abnormal cholesterol levels (high LDL or low HDL)
• Hair loss on scalp or male pattern thinning
• Decreased sex drive
• Skin tags
• Weight gain or obesity (1/3 of patients with PCOS are normal or underweight!)

LIFESTYLE RECOMMENDATIONS
1. Avoid stress and maintain balance - include stretching & breathing exercises daily and prayer or meditation
2. Avoid alcohol consumption and smoking.
3. Participate in a regular balanced exercise program. High intensity short bursts (20-60 seconds) of activity during the day is recommended to enhance growth hormone release. Also engage in resistance training that works all major muscle groups (work each group at least 2 times a week).
4. Check blood vitamin D levels. Supplement with Vitamin D - optimal blood levels are 40-100 ng/ml.
5. Practice good sleep habits and get between 8-9 hours of sleep a night.
6. Eliminate parabens and BPA and other toxins from your skin care and bath & body products - these chemicals are major endocrine disruptors!


DIET GUIDELINES
1. Avoid all sugars. Replace sugar with xylitol or stevia.  Better yet, kick the sweet habit altogether!
2. Avoid white flour and all refined carbohydrates including cereals and pasta.
3. Get a balance of omega 3's (salmon, mackerel, herring, sardines) and omega 9 fats (olive oil, olives, almonds, hazelnuts, avocados).
4. Choose lean, clean quality protein at each meal such as chicken breast, turkey breast, lean beef, fish (especially salmon and sardines), eggs and whey protein.  Total protein should be 80-100mg per day
5. Avoid hydrogenated vegetable oils and fried foods.
6. Cook with olive oil at a low heat or coconut/grape seed oils at higher heat
7. Snack on vegetables and small amounts of nuts, olives or avocado.
8. Eat 5-9 servings of fresh fruits and vegetables daily (fruits must be limited to 1 -2 per day due to sugar content)
9. Avoid sugary drinks, concentrated sweets, fast food and processed foods.  If it comes in a package with a label, limit it!
10.  Don't forget to start your day with a high protein breakfast!  At least 20gm will get you off to the right start.  Ideas are eggs, smoked salmon, whey or rice protein smoothies!