New Facts on Added Sugars on Nutrition Labels

Every product has a nutrition facts label that gives you insights into what the product contains, so you can make informed choices when you buy groceries. These labels were instituted several decades ago and until recently there’s not been much change in the facts that have to be on a label.

According to a statement on the FDA website, this is changing. They’ve taken queries and comments from the public into account, as well as the latest nutrition research.

The most significant change is that you can now see how much sugar has been added to a product.  Recent nutrition research has revealed the significant role sugar plays in obesity and related health issues.

“Two-thirds of the US population is either overweight or obese. Obesity is one of the major drivers of preventable diseases and health care costs. In the US, current estimates for these costs range from $147 to $210 billion per year. Obesity is a multifactorial disease: genetics, lifestyle choices, metabolism, and diet. Although the calories from fat in people’s diets have gone down, obesity rates keep climbing. Evidence suggests that diets high in added sugar promote the development of obesity.” Source: The Dose Makes the Poison: Sugar and Obesity in the United States.

While this is a step in the right direction, there is still a need for caution. The definition of added sugars excludes fruit or vegetable juice concentrated from 100 percent fruit juice (e.g. frozen 100 percent fruit juice concentrate) as well as some sugars found in fruit and vegetable juices, jellies, jams, preserves, and fruit spreads.  And although they are still “added sugars,” pure honey and maple syrup have different labeling requirements from other added sugars. 

The best way to limit your intake of added sugars is to avoid anything with sugar in it.
Your Nutrition Response Testing Practitioners can help you discover the perfect, clinically designed diet that’s exactly right for your body’s needs. And once you have that diet, Nutrition Coaching can help you stay on the right path and achieve your health goals.

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whole fresh food
3 Tips to Make Whole Fresh Food Easy and Delicious

The best diet is one designed for your body and based on whole, fresh food. Our bodies are not designed to eat highly refined, fast food. Just look around you and you’ll see the evidence that the Standard American Diet is not doing us any good at all.

If you’ve ever wondered why there are so many different diets, it’s because they don’t work for everyone.  Some people do well on Keto, but others don’t.  Or they do well for a time and achieve some of their goals, only to find that it’s no longer working for them.

According to the US National Institute of Health, the intake of fast foods has increased five-fold in the last three decades and 30 percent of children and 50 percent of college students eat fast food daily. This has resulted in an alarming increase in the obesity rate, along with related health issues.

The main reasons people give for eating fast food are convenience, costs, flavor, and taste. Here are five tips to keep your taste buds happy:

  1. A simple meal prep plan can fill your refrigerator with all the ingredients you need to put a nutritious bowl together in just minutes.  Cut and prepare an array of vegetables and roast them in the oven.  Cook a large quantity of either sprouted brown rice, or quinoa, cut up some fruit, and have some toppings on hand.  Put them in containers and pop them in the fridge. It takes a few minutes to put a bowl together and enjoy a delicious and nutritious meal.
  2. By using a variety of local fresh produce, you can satisfy the most demanding of palates. These seasonal, organically grown fruits and veggies are just bursting with flavor. One of the most common complaints about not eating fast food is a craving for the sweet taste. There are ways around this too. And you don’t have to give up all your treats – you can use organically grown stevia and vanilla to sweeten your tea or even in your baking. It’s possible to make healthy ice cream, using the right ingredients.
  3. One of the best recommendations is to “eat the rainbow.”  Look for bright colored foods and eat a variety at each meal.  Beetroots, carrots, tomatoes, and blueberries can give you a wonderful rainbow plate.  Just add some nutritious greens and you’ll be set.

There has been a flood of interest in the concept of personalized diets recently. Scientists have conducted studies on why a personalized diet is a good idea and how every person’s body is different and needs different nutrition.

Some of these studies are based on your DNA and others use blood tests, but there is a simple, non-invasive method of discovering what nutrients your body needs.  It’s called Nutrition Response Testing® and it was developed by Dr. Freddie Ulan.

Once you find a practitioner who has been trained in Nutrition Response Testing, they will evaluate your body and put you on a clinically designed, personal nutrition program so that you are addressing the exact nutritional needs of your body.

The next step is to change to a healthy, nutritious diet of whole fresh food.  Find a local market where you can buy the best possible quality produce, work out a meal prep plan, and start feeding your body the good stuff.

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5 Tips for Healthy Aging

September is Healthy Aging Month in the US.  America has a large population of Boomers who are aging, so the idea of aging gracefully with all your physical attributes intact definitely has appeal.

The World Health Organization defines Healthy Aging as “the process of developing and maintaining the functional ability that enables wellbeing in older age.” Functional ability is about having the capabilities that enable all people to be and do what they have reason to value.

“Far too many of our seniors are suffering from “unhealthy aging”, living longer but depending on the crutches of pharmaceutical drugs to control out-of-control blood sugar, cholesterol levels, high blood pressure, and far too many are overweight,” said Dr. Freddie Ulan D.C. CCN. “Put these together and you have a disaster in the making – cardio-vascular incidents and immune suppression making one easy prey for disease-causing microbes that can only survive in a weakened body. But unhealthy aging is not inevitable. And it is reversible.”

Wellbeing implies more than just physical health, it’s mental and spiritual too.  If you’d like to embrace healthy aging, these tips will get you on the right path:

  1. Good nutrition. This is a given. Your body needs nutrients to replace cells as it grows older. You are not going to age well if you are not eating well. That means whole, fresh foods. Avoid sugars and refined carbohydrates. Fast food and comfort food are your enemy in the quest for healthy aging.
  2. Find the right nutrients your body needs. There is no one-size-fits-all diet. Each body is individual and has its own nutrition needs. The best way to discover what your body needs is with Nutrition Response Testing®. This is a system developed by Dr. Freddie Ulan, D.C. CCN. It tests your body’s autonomic nervous system and organs to find the root cause of a condition, so you can get the exact nutrients your body needs to correct and repair that imbalance. Find a practitioner near you. 

       “The secret to healthy aging, even in your 60’s or older, is simply this:  eliminate highly processed foods, especially the grains and sugars, and change to a diet of fresh, whole foods, grown without pesticides,” says Dr. Ulan. Try this type of diet for three to six weeks:  Eliminate the bread and the sugary desserts, candies, cakes, and cookies. Include good fats and proteins as the major part of your dietary intake.  For a simple way to approach this type of eating, that will leave you fully satisfied and eliminate cravings, check out the Westin Price Foundation’s free guidelines for healthier eating.

3. Get up off the couch. Your body needs exercise to stay healthy and functional. No matter what condition your body is in now, there is an exercise program you can do to improve your fitness level. There are programs for seniors that can be done seated in a chair. For less than $25 you can buy an upper and lower body cycle that you can use at home while sitting in your chair. It increases muscle strength, improves cardiovascular health, and increases brain activity.

Tai Chi is a slow, gentle exercise routine that most people can manage. If you have access to a pool, water exercises are great for those who struggle with exercise. Go for a walk each day if you’re able. Not only will it increase your strength, it will also burn calories and get you out into the fresh air. One of the easiest, most enjoyable, and most effective exercise routines is dancing.  Put your favorite music on and dance away.

4. Expand your mind. There are endless choices of good material to listen to while exercising. Or set aside an hour a day for your mental gymnastics. Find a podcast about your favorite topic. Watch interesting documentaries online. Learn a new language. Listen to TED Talks on subjects that interest you. Read a book on philosophy or self-help. Do some brain-training every day. Learn a new skill.

5. Reach Out to Others. Stay active and connected. Volunteer at a hospital, a non-profit with a mission you support, your church, or your local community center. Volunteering has been linked to improved quality of life, stronger social networks, increased levels of physical activity, and lower mortality rates.

“Volunteering is good for the soul,” says Healthy Aging Magazine. “Giving to others can have a positive impact on your own well-being from relieving stress, depression, and loneliness. No matter what age you are now, you can start a healthy aging plan.  The rewards are less pain and more pleasure; less disease and greater health, and the ability to really enjoy your senior years.

 

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Avocados are Nature’s Health Food

There’s a reason so many diets include avocados.  This little green fruit – and yes, it is a fruit – is packed with all sorts of healthy ingredients.

Avocado Nutrition

You’ll be hard put to find another food that tastes as delicious and gives you so  much nutrition bang for your buck.  This is what you get in each 100- gram serving:

  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.

It also has Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

As for protein and carbs – it wins hands down there too.  You’ll get 2 grams of protein and 15 grams of healthy fats, all in 160 calories. That 100 grams of avocado does have some carbs, but most of it is fiber.  So, it has only 2 grams of “net” carbs.  No wonder it’s allowed on so many diets.

Healthy Avocado Recipes

Breakfast

Avocado Toast is all the rage now. Use gluten-free seed bread and add poached eggs for a thoroughly delicious and healthy breakfast.

A Quick Nutritious Lunch

Add avocado to your salad, put it on a sandwich or as a side with grilled salmon for a healthy lunch treat.

Guacamole Dips

Parties and game-days would not be the same without guacamole.  Try a new twist on old recipes and wow your guests.

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Is a Keto Diet Good for Everyone?

The ketogenic diet is all the rage right now, but is it all it’s cracked up to be?

Let’s start at the beginning. What is a ketogenic diet?  It’s a low-carb, high-fat diet. So yes, the Zone, Atkins, and many other diets are ketogenic diets.

Sounds weird, doesn’t it?  You eat more fat to lose weight and be healthy. But there are many studies that show this can be the case. Perhaps all the conventional wisdom we’ve been fed over the years is questionable.

On a ketogenic diet, you cut down on refined carbs and replace them with high-quality “good” fats. No more cookies and cakes, baked potatoes, or fries. Wouldn’t we all prefer a diet where we eat what we want to and magically the weight just falls off?

Amazingly, when you’re on the right diet for your body, the weight does seem to magically fall off. But you must eat the right foods. And the best way to discover what’s right for your body is to start a Nutrition Response Testing program with a certified practitioner. They will design a nutrition program specifically for your body’s needs.

The main benefits of the keto diet are controlling blood sugar and lowering insulin levels, which in turn have a slew of health benefits. And since a large percentage of the American population suffers from “metabolic syndrome” or insulin resistance, this diet does work for many people.

The Keto Diet No-No List

Here’s what you can’t eat. Don’t faint just yet, there are lots of yummy things on the other list.

  • Keep walking right past the bakery.  White bread, whole-wheat bread, crackers, cookies, doughnuts, and rolls.
  • No candy or sugar.  That means ice cream, candy, and all the natural syrups and sugars like maple, agave, or coconut sugar.
  • Anything that’s been sweetened. That includes tea, coffee, soda, almond milk, sports drinks.
  • Forget those romantic dinners at Italian restaurants. Pasta, spaghetti, and noodles are not allowed.
  • No grains at all. Wheat, rice, oats, breakfast cereals and tortillas.
  • Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin.
  • Beans and legumes: Black beans, chickpeas, lentils, and kidney beans.
  • Fruit: Citrus, grapes, bananas, and pineapple.
  • High-carb sauces: Barbecue sauce, sugary salad dressings, and dipping sauces.
  • Certain alcoholic beverages: Beer and sugary mixed drinks.

The Good Stuff

  • Fish and Seafood
  • Eggs
  • Natural Fat – butter, olive oil, avocado oil, coconut oil
  • Vegetables that grow above the ground – especially leafy green items
  • High-fat dairy products – cheese and cream.  Milk, not so much (it has a high sugar content)
  • Nuts – but in moderation, as they can have a higher carb count than you realize
  • Berries – again in moderation and eat them with a high-fat source like coconut cream
  • Water, as much as you like.
  • Coffee
  • Tea
  • Bone Broth

Keto Diet Recipes

If you simply can’t imagine yourself giving up desserts, relax.  There is a Keto dessert recipe book – yes, a whole book of delicious desserts and scrumptious snacks you can eat. My current craze is a mixture of almond butter, coconut meat, dark chocolate, turmeric, and ginger. Another one I love is homemade coconut cream with lime juice and sweetened with stevia.

So even though at first glance it looks like a radical diet, you can still eat most of the foods you like, just in a different format. And you’ll reap the benefits of a healthier body.

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The Need for a Strong Healthy Immune System During COVID-19

You always need a healthy immune system, but it’s more important now than ever. This is a new virus – no-one has encountered it before, so none of us has immunity. For many, the illness is mild. But for others it’s a very serious infection that becomes pneumonia.

As the CDC said:

“This is a viral pneumonia, so antibiotics are no use. The antivirals we have for the flu will not work and there is currently no vaccine.  Recovery will depend on the strength of the immune system.”

The stay-at-home order is putting a tremendous strain on us all. If you’re stuck at home and missing work, you are probably also under financial strain. And stress takes a toll on your immune system.

People across the globe are turning to comfort food, just when you should be eating to strengthen your immune system.

 

“As the mammoth battle against coronavirus continues, with public health and safety measures now in place to slow the spread of the disease, the importance of healthy eating should not be underestimated. Nutrition plays a key role in supporting the immune system, and a balanced diet is important not only for physical health, but also mental wellbeing.” The Council for Responsible Nutrition (UK)

10 Tips to Strengthen Your Immune System:

  1. Don’t smoke. If you are a smoker, now’s the time to quit!
  2. Eat a diet of whole foods, rich in good protein, fruits and vegetables. Avoid fast foods and highly refined foods.  Don’t eat sugar.
  3. Exercise regularly. Find a form of exercise that’s easy and pleasant to do. Even though the gyms are closed you can still go for a walk or put on some upbeat music and dance for 20 minutes. Not only will it boost your immune system, the music will give your mood a lift too!
  4. Keep alcohol consumption to a minimum.
  5. Get plenty of rest – aim for 8 hours sleep a night.
  6. Increase personal hygiene – wash your hands after each visit to the bathroom and every time you handle food. Wear gloves and masks when you go out. Sanitize your phones and tablets.
  7. Minimize stress – easier said than done in these challenging times, but there are many ways you can de-stress and relax. Deep breathing is one. Getting organized and planning for the future is another.
  8. Take Vitamin C. It’s long been the number one choice to support immune health. Several media reports have highlighted the fact that some hospitals overseas and in the US are treating the virus with Vitamin C.  Note that every person has a different tolerance for Vitamin C. When you have had too much you will get loose bowel movements. It’s best to take a timed-release version (called liposomal C) that releases the vitamin slowly over time.
  9. Vitamin A is involved in the development of the immune system and plays a regulatory role in cellular immune responses and processes. It’s demonstrated a therapeutic effect in the treatment of various infectious diseases.
  10. A Vitamin D deficiency can affect the immune system and create an increased susceptibility to infection. Vitamin D was used to treat infections such as tuberculosis before the advent of effective antibiotics. Cod liver oil, a rich source of vitamin D, has also been employed as a treatment for tuberculosis, as well as for increased protection from infections.
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