by dnshah | Aug 28, 2017 | Health and Wellness Tips, Obesity, Stress Management
Not all chemicals are potentially hazardous, but some can be. Toxins are defined as consumables (eaten, drank, inhaled, absorbed through skin) which are not used or needed by the body. An average person’s exposure to any one toxin is low, but when we are bombarded with them – it can become a burden on our body to get rid of them. Our bodies are designed to expel toxins, but when our exposure increases and the rate which we absorb them is greater than the rate our bodies can excrete them, our immune system can become overwhelmed. When this happens over a long duration, we become more vulnerable to chronic illness.
Are you exposed to increasing toxins in your environment? The facts are that today’s environment is increasingly inundated with toxins – think pesticides in soil, chemicals in water, contaminants in air, and that doesn’t even factor what has happened to our food supply (heavy metals, genetic modifications, hybridization, etc.) Some of the more worrisome environmental toxins are flame retardants, formaldehyde, parabens, BPA, and pesticides.
Despite that our bodies are designed to expel toxins, limiting our exposure where we have some control is a wise strategy to keep our distance from ill health.
Flame Retardants
Because of strict flammability standards, most furniture has been built with flame retardant chemicals – think sofas, chairs, cars, plane seats, even infant car seats. The worry is that some of the chemicals (at a molecular level) will end up on our hands, and eventually on our faces, mouths, and bodies. The most worrisome chemical for infants is PBDE (poly-brominated diphenyl ethers), which are fat-soluble and can enter the brain during development. The concerns are lower IQ and a shorter attention span, hormone dysregulation (thyroid disorders) and cellular disruption (DNA damage) .Children crawling on all fours in the carpet may be more exposed to this chemical dust (molecular level). Some of the more toxic chemicals are phased out over time, so it is not a bad idea to replace old furniture and carpets. Other ideas to mitigate this problem include regular vacuuming with a HEPA filter vacuum, replacing upholstery on chair cushions, and washing hands before eating. More out of the box thinking has shown that sweating helps the body force out chemicals, so it’s yet another reason to break a sweat – even if you use a sauna or infrared blanket to force perspiration.
Formaldehyde
It is found in wood glue, hence also in furniture and flooring. High concentrations of formaldehyde have been linked to respiratory issues, headaches, and nosebleeds. It may cause nose, throat, and eye irritation and trigger asthma attacks. In 2011, formaldehyde became classified as a human carcinogen after studies linked it with nose cancer and myeloid leukemia. If you are installing new wood flooring in your home, be sure to air out the product before, during, and after installation. Be advised that some hair treatments utilize formaldehyde (ie Brazilian blowouts), but a few times per year should be within acceptable levels.
Parabens
Parabens are in many sunscreen and cosmetic products, usually listed under butylparaben, methylparaben, propylparaben, or Alkyl parahydroxy benzoates. Exposure to parabens can increase our risks of certain cancers and chronic illnesses according to several studies. Science has also verified that parabens can cross the placenta cord, so we have to caution against using excessing personal products and READ labels carefully. Seek healthier alternatives and ditch the chemicals.
BPA
That chemical that is still found in some plastics which could be hiding in your containers, water bottles, canned goods, and kitchen appliances. Don’t heat food in plastics – even if labelled BPA free. We can’t control all things, but what we are able to minimize goes a long way. the chemicals that we do absorb or consume can be detoxed naturally. The simple act of sweating also helps the body get rid of BPA, so you are encouraged to do more “sweating” daily!
Pesticides
Our agricultural industry is simply trying to make ends meet and work within safety levels for all of us, BUT there is always a window of time that it takes for studies to drive a point home and inspire change. In that window of time, we’re being exposed to organic pollutants in our food supply. Some of these are endocrine disruptors, and they have shown to increase our risk of thyroid issues as well as Type 2 Diabetes. The best way to minimize our exposure is to buy organic for at least the dirty dozen lists.
Resources
- International Agency for Research on Cancer(17 June 2011). “Agents Classified by the IARC Monographs, Volumes 1 – 102” (PDF). Lyon, France: International Agency for Research on Cancer. pp. 3, 19. Retrieved 11 November 2011.
- Hathaway GJ, Proctor NH, Hughes JP, and Fischman ML [1991]. Proctor and Hughes’ chemical hazards of the workplace. 3rd ed. New York, NY: Van Nostrand Reinhold.
- Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements, https://www.ncbi.nlm.nih.gov/pubmed/21057782
- Human excretion of bisphenol A: blood, urine, and sweat (BUS) study,https://www.ncbi.nlm.nih.gov/pubmed/22253637
- Human elimination of phthalate compounds: blood, urine, and sweat (BUS) study , https://www.ncbi.nlm.nih.gov/pubmed/23213291
- Human elimination of phthalate compounds: blood, urine, and sweat (BUS) study. https://www.ncbi.nlm.nih.gov/pubmed/23213291
- Genuis, Stephen J., Kevin Lane, and Detlef Birkholz. “Human Elimination of Organochlorine Pesticides: Blood, Urine, and Sweat Study.” BioMed Research International2016 (2016).
- Arsenic, cadmium, lead, and mercury in sweat: a systematic review,https://www.ncbi.nlm.nih.gov/pubmed/22505948
- Human Excretion of Polybrominated Diphenyl Ether Flame Retardants: Blood, Urine, and Sweat Study, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5360950/;
- Personal care product use among adults in NHANES: associations between urinary phthalate metabolites and phenols and use of mouthwash and sunscreen, https://www.ncbi.nlm.nih.gov/pubmed/27168391
- Chronic exposure to organochlorine compounds and health effects in adults: diabetes and thyroid diseases , https://www.ncbi.nlm.nih.gov/pubmed/20677670
by dnshah | Aug 28, 2017 | Age Defying, Diet and Weight Loss, Health and Wellness Tips
I was recently asked what my favorite non-dairy milk was. I’ve been an early explorer of non-dairy alternatives for eating cereal with, or for lightening up my tea or coffee. You name it… I bet I’ve tried it. From store-bought brands of soy milk, almond milk, coconut milk, hemp milk, hazelnut milk, & cashew milk to home-made fresh almond milk varieties. I’ve tasted and experimented with each variety and I was satisfied with all my choices…. at least I thought I was satisfied… until I had a conversation with Niloy Phukan, Director of Sales for Ripple Foods.
It wasn’t until my conversation with him that I realized there was new competition in town that overcame some previous challenges in the non-dairy world. Could it be the true answer for all non-dairy milk drinkers in terms of taste, nutrition, health & sustainability?
Non-Dairy Milk Challenges
Almond milk (& other nut milks) seems very pure, ethical, and innocent. Well, at least for those that don’t have allergies! Ripple Foods has an informational campaign about almond milk production requirements: In terms of mass production, they claim it takes 60 gallons of water to produce 1 glass of dairy milk. It takes 20 gallons of water to produce 1 glass of almond milk. And it takes ½ gallon of water to produce 1 glass of their Ripple pea milk. So while they applaud almond milk’s eco-friendliness compared to dairy milk; they also point out their product as a clear winner of being eco-friendly.
Soy milk is controversial with the alleged threat of increased consumption of phyto-estrogens. The fear is that consuming soy-based products could be disrupting to the endocrine system (think thyroid gland). NOTE: I have yet to find an unbiased peer-reviewed scientific study proving soy proteins are human endocrine disruptors, but the discussion has been alive and strong for over a decade after many animal-based studies. If you love soymilk, drink it but limit yourself to 4oz. per day.
Coconut milk is a long-time favorite for desserts and smoothies because of its sweet yet light taste. Some take issue of it being the only non-dairy milk with saturated fat, but most understand it is a healthy choice. Last year the world experienced coconut challenges as the prices of coconut products soared with quantity limitations. Consumers were reminded that it may not be feasible to always have it on hand and that it is not a “green” solution to the non-dairy puzzle with product limitations, transportation issues, and negative environmental impacts.
Rice milk is not a big seller perhaps because of its high fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) state. It means it has short chain carbohydrates that can’t be completely absorbed in the gastrointestinal (GI) tract and could be easily fermented causing GI stress. There is also the concern of arsenic and other heavy metals in rice processing.
Ripple Pea Milk is new to market (not well-known yet). By all notes thus far it has no sustainability issues being derived from US-based non-GMO yellow peas. They have patent-technology to isolate the protein allowing for a 0 – 2 gram carbohydrate product. Peas are not an endocrine disruptor. It is a “green” product with regards to water usage to derive it (93% less water than dairy milk).
Nutrition
An 8oz. glass of 2% dairy Milk has 122 calories, 5 g of fat, 11 g of carbs, and 8g of protein. From a nutritional viewpoint, Ripple milk boasts 8g of protein per 8oz. glass (the same as dairy), 50% more calcium than 2% dairy milk, more iron than 2% dair
y milk, and a good source of vitamin D and DHA omega 3s. The unsweetened variety has 0 sugar, 0 carbs (patent pending technology to do this), and 4.5 g fat. The unsweetened vanilla has 2g carbs and 0 sugar.
Availability & Taste
I looked for it at my local HEB grocery store, and the dairy representative said he couldn’t keep it on the shelf very long because it was so popular. I looked for it at my local Target, and was lucky to secure 2 bottles – one plain unsweetened and one chocolate. The chocolate one tastes like chocolate dairy milk, and the plain one tastes similar to Carnation instant milk. Since I primarily use non-dairy milk in the tea, I was a fan of the plain unsweetened variety. If you love your chocolate milk fix, note that there’s a new game in town!
From a Ripple point of view, there really is no nutritional equivalent… not even dairy milk. It is slated to become the LEADER of the non-dairy milk world. Available at select Target, HEB, Whole Foods, Sprouts, as well as many more stores soon to come – I’m quite certain! Ripple has also just released their half-&-half variety in some Targets and Whole Foods too! They plan on rolling out its yogurts soon so be on the watch!
by dnshah | Aug 7, 2017 | Main Dishes, Recipes
Fa-Waffles
Makes 2 Belgian waffles
INGREDIENTS
- 1 can chickpeas (or ¾ cup dry, soaked, boiled)
- ¼ cup chopped cilantro
- 6 Tablespoons hummus
- 2 Tablespoons EVOO
- 2 Tablespoons dried dill
- 2 Tablespoons dried parsley
- 2 Tablespoons rice flour
- 1 egg (or egg replacer)
- 2 cloves of garlic
- ½ teaspoon lemon zest
- Salt & black pepper to taste
INGREDIENTS FOR TZATZIKI SAUCE
- ½ cup Greek nonfat yogurt
- ¼ cucumber, grated
- ½ Tablespoon lemon juice
- ½ clove of garlic
- Salt to taste
METHOD
- Make tzatziki sauce by combining all ingredients in a bowl and manually mixing. Chill & serve with the fa-waffle.
- Make fa-waffle batter. Process all ingredients except the rice flour until it is a thick better- but not sticky. Pour out into a bowl and mix in the rice flour. Allow to chill for 10 minutes before using for waffles.
- Pour out waffle batter over hot waffle iron, and cook 7-8 minutes until crispy brown.
- Plate and serve with tzatziki sauce. Optionally eat with lettuce, cucumber, tomato, and hot sauce.
by dnshah | Jun 22, 2017 | Age Defying, Health and Wellness Tips, Stress Management
Coenzyme Q10 (“CoQ10”) is an essential enzyme & antioxidant that supports cellular function. It is useful in metabolic processes to produce energy. People use it to fight the wear/tear of aging, & to stay more active – physically & mentally. It is found in cells throughout the body, but especially in the liver, kidney, pancreas, and heart. These locations have tissues that perform high levels of metabolism.
It also quenches free radicals and helps to prevent damage to proteins, lipids, and DNA. Like other antioxidants, it also helps strengthen the immune system. It is found in fish, organ meats, and whole grains, as well as external supplements.
Latest research has focused on coQ10’s benefits on cardiovascular disease, dyslipidemia, diabetes (insulin regulation), oxidative stress, chronic inflammation (decreasing CRP), fatigue, and pain.
In a 2016 study involving women with fibromyalgia, coQ10 supplementers saw pain symptoms reduce by 37%, fatigue reduce by 22%, and sleep disturbances lower by 33%. While we may not know exactly why coQ10 helps, it does have a positive impact on pain management and quality of life issues for sufferers.
Sources of coQ10 include:
- Grass-fed beef
- Fish (herring, rainbow trout, sardines, mackerel)
- Free-range chicken
- Cage-free eggs
- Pistachios
- Broccoli & Cauliflower
- Oranges & Strawberries
- Supplements (capsules/tablets) OTC.
Supplements may not be safe for pregnant or nursing moms, and children; but food sources usually are. Food sources should be accompanied by healthy fats for better absorption.
Resources:
https://www.ncbi.nlm.nih.gov/pubmed/27974102
by dnshah | Jun 22, 2017 | Health and Wellness Tips
Those that know me know that I depend on my smoothie of the day to provide me with a healthy dose of protein and taste to keep me going at peak immunity. But what else is packed into this elixir of health?
According to psychiatrists today, some of the best ways to improve focus, productivity, and mental clarity involve some dietary supplementing. My smoothies help me deliver all the brain boosting supplements I need – preferable in natural forms! Here are some of the highlights:
- Antioxidants is a fancy way to say, “Eat foods rich in different colors.” The blue of blueberries, red of beets, green of green tea, and brown of cacao all provide the raw materials to work towards improving your health and preventing illness. I add some different pigment food into the blender… it could be blueberries on Mondays, strawberries on Tuesdays, Cacao on Wednesday… and so on. I get a different drink each day, and my body gets a diverse army of antioxidants. Win-win!
- Mg – Magnesium is an in-demand mineral needed for hundreds of enzyme systems and activities in the body. Deficiency can create poor concentration, irritability, anxiety, depression, mood-swings, fatigue, and sleeping issues. I often put ½ banana into my smoothies adding a natural ingredients which makes my drink sweet and thick.
- Omega-3s & Fats – I also use a spoonful of some type of seed (sunflower, pumpkin, watermelon, hemp, flax, chia, basil, sesame) or some type of nut into the smoothie also. This provides a good source of Mg, healthy fats, and omega-3s. Sixty percent of your brain is fat, and your brain depends on a steady supply of essential fatty acids for proper health. These healthy fats are needed for healthy brain cell membranes, resulting in more focus and clearer thinking. Omega-3s are brain nourishing fats.
- Rhodiola – an Arctic herb for concentration, and attention span is sold in powder form to add to smoothies.
Remember to vary your nutrition (ie smoothies) daily so you offer your body an assortment of macro- and micro- nutrients.
