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 | 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.
by dnshah | Jun 22, 2017 | Health and Wellness Tips
In today’s material world, researchers are looking inward towards our microbiome for answers to what ails us. Our microbiome is the gut environment where we have over 100 trillion bacteria living. That’s more bacteria than our total number of cells for our body! These bacteria work in balance to help with our digestion, immune system, and even chronic illnesses. It is becoming common knowledge that supplementing with probiotics can help diversify our overall microbiome, so we have more strains of bacteria working for us. And after a recent study, it seems that living with a dog also helps diversify our microbiomes.
If you’ve never been on the dog-ownership bandwagon, this gives you a new reason to consider it. Dogs may roll in the mud, sniff questionable things, and track in germs into our homes and laps…. which is EXACTLY what we need! Our worlds have become too clean, thanks to antibacterial soaps, sanitizers, and household cleaners. In our quest to clean up, we have literally wiped out microbes that our immune system needs to develop properly. So man’s best friend can provide us a healthy solution.
People spend a majority of time in almost sterile indoor environments. Latest research shows that children growing up in households with dogs have a lower risk for developing autoimmune illnesses like asthma and allergies.
FACTS:
- We all shed millions of bacteria into our environment, pets included.
- Exposure to animal micro-organisms during the first 3 months of life helps to stimulate a child’s immune system so it doesn’t become overly sensitive later in life.
Not all bacteria from pets is beneficial, so always remember to wash hands after handling pets, as they could carry salmonella bacteria on their skin and feces. Cats can carry toxoplasmosis; and dogs can lick us after licking questionable other things, transmitting that bacteria through breaks in our skin. But in the grand scheme of things, there is more to gain from pet ownership than risks.
When considering adopting a new pet please consider animal shelters first; and remember to spay/neuter your new pets. The overpopulation of pets is creating harsh realities for these innocent lives.
by dnshah | Mar 27, 2017 | Diet and Weight Loss, Health and Wellness Tips, Stress Management
Millions of Americans use medications, sleep aids, and natural supplements to help them sleep. Sleep issues are an increasing issue today. Sleep therapies can also include lifestyle changes, bedroom renovations, replacing mattresses, adding white- or zen-noise, minimizing electronic screen time, introducing red lights at night, and adjusting the temperature thermostats. But now studies are showing that there are some snacks that can empower sounder sleep to those craving rest.
The fact that dietary changes are helping insomniacs and others satisfy their slumber requirements introduces health benefits to LATE-NIGHT SNACKING. So what are the coveted snacks to satisfy our sweet slumber cravings?
- Warm Milk has long been taught by young mothers as a sleep inducer for their children – but it also works to comfort and relax any age-group.
- Kiwis actually may work better than warm milk. According to the journal, Advances in Nutrition, eating 2 kiwis one hour before bedtime helped insomniacs fall asleep faster and stay asleep longer.
- Tart Cherry juice seems to provide more than our daily vitamin C requirement! Drinking 1 cup of tart cherry juice in the morning and at night quelled insomnia and reduced night waking with insomniacs & adults in general.
Kiwis and Cherries have antioxidants that help protect against cell damage and chronic inflammation. Kiwis have serotonin, while cherries have melatonin – and both improve sleep. Whether you believe in dietary changes affecting sleep or not, there are few down sides to introducing these snack ideas when sleep becomes a challenge – so indulge when needed.
On the other hand, natural supplements don’t necessarily seem to improve sleep quality of speed by a large margin, yet do have long-term risks. Some common supplements, melatonin and valerian, for sleep may actually contribute to the side effects of dizziness, nausea, vivid dreaming, and sleepiness. Melatonin can also alter the effectiveness of other medications (blood pressure, diabetes, etc). Note that supplements are not regulated well by the FDA administration so the quality and purity can’t be verified. This author recommends looking for the “USP Verified” mark when purchasing these products.
Why is it so important to get your 7 hours of rest each night? Research shows people getting fewer than this are TWICE as likely to have a stroke or heart attack, AND 4.2 times as likely to catch a cold that those getting their healthy 7. However, when you find you are not able to get your healthy 7 hours, try indulging in a nap which can relieve some blood pressure issues associated with insomnia, and help to recover your immunity.
What is the best sleep position? According to The Journal of Neuroscience, sleeping on your side is best for a detox while you sleep. Detoxification helps your brain eliminate chemicals built up over time and reduces your risks of Alzheimer’s. Side sleeping is also best to minimize snoring and an backaches.
by dnshah | Mar 27, 2017 | Age Defying, Diet and Weight Loss, Health and Wellness Tips
People all over the world delight in sweet tasting foods – who doesn’t enjoy a decadent chocolate mousse cake or a hot fudge sundae? It would be quite odd to not enjoy a slice of birthday cake when celebrating a special occasion, or rewarding yourself with your favorite frozen treat. While our sugar consumption has steadily increased over the last 50 years, so has the incidence of diabetes and obesity. You see our bodies were designed to consume 5 basic tastes: sweet, salty, sour, bitter, and umami. We’ve got the sweet & salty mastered, but could use some work on the bitters.
Bitter compounds have considerable health benefits, and need to be sought out. Here are several foods with these healthy bitter compounds.
- Anthocyanins give berries their vibrant hue and are considered “bitters”. They improve vision, are anti-aging, and protect against heart disease and cancer. They are found in berries, black beans, cherries, peaches, pomegranates, plums, red onions, eggplant, and red cabbage.
- Catechins may prevent heart disease, lung- and prostate-cancer, and keep LDL cholesterol down. It is found in tea (black & green), cocoa, grapes, and red wine.
- Chlorogenic Acids reduce chronic inflammation, and may lower risk of heart disease, Alzheimer’s, Type 2 Diabetes, and arthritis. They are found in coffee and black tea.
- Glucosinolates have been shown to prevent the progress of cancer. Sulforaphane – a component of glucosinolates, has tumor-fighting properties. Cruciferous vegetables are a great source of glucosinolates: arugula, broccoli, Brussels sprouts, bok choy, cabbage, cauliflower, & kale
- Isoflavones can improve blood/oxygen flow, bone density, and are linked to a lower risk of breast and prostate cancer. Soybeans, Soyamilk, tofu, and tempeh are known sources of genistein and daidzein – two components of isoflavones.
- Naringin is associated with improvements in diabetes, obesity, and UV damaged cells. It is found in tomatoes and citrus fruits.
- Proanthyocyanidins mitigate tumor growth, and help prevent bacterial infections. They are found in apples, berries, cocoa, grapes, kiwi, avocados, and mangoes.
- Quercetin has antihistamine and anti-inflammatory properties that may protect against heart disease and cancer. It is found in apples, onions, leeks, radicchio, and radishes.
The next time you find the odd bitter on your plate, don’t turn up your nose at it – instead allow your tongue to savor the flavor and invite the goodness in.
