Posts Tagged ‘los gatos nutrition’

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Which fruits and veggies must be bought organic?

Wednesday, July 4th, 2012

strawberry

For some the debate still continues if organic is better than conventional.  We’ll let you make your own decision on this one.  However, one thing that is a known fact is that some fruits and veggies contain more pesticides and insecticides than others.  Insecticides such as organophosphate that have been found in collared greens and kale affect the nervous the system and are highly toxic.  Organophosphate has largely been removed from use however it is not banned.

GMO (genetically modified) foods are also becoming more popular these days and corn continues to be high on the list.  Make sure to read labels, as most times you will find items listed as Non-GMO.

Below is a list of the dirty dozen that should be bought organic.

1.     Apples

2.     Celery

3.     Sweet bell peppers

4.     Peaches

5.     Strawberries

6.     Nectarines -imported

7.     Grapes

8.     Spinach

9.     Lettuce

10. Cucumbers

11. Blueberries-domestic

12.  Potatoes

Plus:  Green beans

Kale/ Greens

We should also mention that buying organic from another country has risks too, as their labeling laws may be different than here in the states, such as Mexico.

To see the Clean 15 list of fruits and veggies that are lowest in pesticides click here.

For more information or assistance with designing a meal plan to meet your metabolic needs contact us.

Resources:  Environment Working Group for their 2012 Shopper’s Guide

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Being Skinny Doesn’t Mean You’re Healthy

Monday, July 11th, 2011

lunge-with-weight-over-head

We are trained to believe that if you’re skinny then you’re healthy.  Why is this?  Just because someone is skinny doesn’t mean that they are physically strong, have healthy hormones, blood pressure or even cholesterol etc.. Believe it or not those skinny people you see walking around may actually be carrying excess weight on them because of their high body fat to low muscle ratio.  We classify these types as skinny fats. Having a body with excess weight on it is just one small part of the equation to getting healthy.

In this month’s newsletter we wanted to touch upon the importance of physical strength, which is important for everyone.  Physical strength is necessary for many reasons:  It helps to increase muscle mass, prevents osteoporosis, prevents/reduces injury, corrects muscle imbalances and reduces pain just to name a few.

Take The Strength Test
Below is a list of exercises for you to perform to see how strong you are.  If you can do all the exercise with the correct form and for the designated amount of time listed then congratulations you are strong and keep it up.  If you can’t we suggest giving us a call or finding someone in your area to help get you started on a strength exercise program.

Squat: This is the most challenging for everyone because typically it is done with incorrect form.  To perform correctly, squat down as if you are sitting in a chair.  Your head and chest need to be facing forward and your thighs need to be parallel to the floor.  You should feel most of your weight in your heals and should be able to lift your toes off the floor; your knees should not go past your toes.  Perform this up and down motion for 12 times.  If you are unable to perform for 12 times or lose your form along the way then you have failed the squat portion of the test.

Lunge: In a standing position place your right foot out in front of you and your left foot behind you-stay up on your toes of your left foot, bend your left knee towards the floor then rise back up, this completes one full lunge.  Perform for 12 times then switch sides and perform 12 again.  If you are able to perform 12 lunges on each side you have passed the test, if not you have failed this portion.

Standing on one leg: Raise your left leg up by bringing your knee up towards your chest while standing on your right leg.  Hold this position for 10 seconds.  Then switch sides.  If you are able to stand on each leg for 10 seconds you have passed the test, if not then you have failed.

Push-ups: come down to the floor on your hands and knees.  Placing your hands on the floor and lifting your knees up so that you are up on your toes lower your chest to the floor and rise back up.  Perform for 12 times.   Modification for females is to place your hands on the floor keeping your knees on the floor and cross your feet at your ankles.  Now try to lower your chest to the floor for 12 times.  If you are able to perform 12 you have passed the test if not you have failed.

Sit-ups: place your feet under something sturdy or have someone hold your ankles.  Cross your arms across your chest and pull your chest up towards your legs for 12 times.  If you can perform 12 then you have passed if not you have failed.

We hope that by taking this test it gave you some insight on what it means to be healthy and strong regardless if you are thin or carrying a few extra pounds.  If you have any questions, concerns or would like to set up a strength training appointment please feel free to give us a call.

To strong & healthy bones…

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Seared Ahi Tuna & Edamame

Tuesday, June 21st, 2011

seared-tunaSummer is here and so is the hot weather.  Cooking heavy meals and heating up the kitchen are typically items we try to avoid this time of year.   Hopefully you will find this recipe quick, easy & healthy.  This recipe comes from me, Lori, and by no means do I claim to be a chef.  I’m just another working woman who is always playing around in the kitchen to find quick, healthy and easy clean up meals not just for myself but also my clients.  I hope you find this recipe to be one of your favorites.   Let me know how you like.  If you have a quick, easy  and healthy recipe you’d like to share please email it to me at lori@replenishingsoul.com and I will gladly post it on our blog.

What you will need:

  • 1lb. Ahi Tuna Steak (feeds 2 adults)
  • Dark Sesame Oil
  • Sesame seeds
  • 5 Scallions
  • Soy Sauce
  • Ginger
  • Wasabi
  • Edamame (1 package)

How to prepare Ahi:

  • Cut tuna into thin slices or to thickness of your desire – place off to side once all sliced
  • Clean and cut scallions into thin slices including the greens – place off to side
  • Place pan on stove top- drizzle sesame oil all over the bottom of the pan
  • Turn stove top on medium heat and let pan get hot
  • Taking Tuna one slice at a time place in pan and heat for 5-10 seconds on one side then flip. Cook longer if you want less pink to show
  • Place cooked Tuna on a separate plate
  • Once Tuna is all cooked drizzle lightly with soy sauce, sesame seeds and garnish with scallions.
  • Serve with ginger, soy sauce & wasabi

How to prepare Edamame:

  • Bring pot of water to a boil
  • Place edamame in boiling water cook for designated time on package, drain, rinse with cool water and serve with sea salt

Healthy Eating!

Lori

pic by: http://northendfish.com/wp-content/uploads/2010/06/seared-tuna.jpg

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Posted in Digestive Health, Fish/Seafood, Nutrition Tips, recipes, Uncategorized, Weight Managment | No Comments »

Forming new habits-why will power is not enough

Tuesday, March 1st, 2011

How many of you reading this months newsletter have tried using willpower to  break old habits and form new ones?  ”I can lose these last 5 lbs. if I just don’t eat dinner.” or “I will use willpower to stop smoking”. This usually doesn’t work and here’s why:

orbitofrontal

Willpower is controlled by a part in the brain called the orbital frontal cortex (part of the frontal lobe located in the front of the brain).  In order for the orbital frontal cortex to be turned on it requires an active focus.  So one may ask how is this a bad thing?  Let me explain…

If I say to you “Don’t think of a pink elephant.” what are you most likely to do? Think of a pink elephant. Therefore, each time you think to yourself “Don’t eat the chocolate chip cookies.” You’ll want to eat the chocolate cookies. Before you know it you’re giving into the chocolate chip cookies and thinking of yourself in a negative manner for not having the willpower to say “No”.

Instead what needs to happen is that new good habits need to be formed by changing your beliefs, values & expectations. This happens by improving your ability to identify a negative behavior, emotion or thought before it actually takes place.  If you are able to identify the bad habit before it take place then you are in a position for a new good habit to be formed.

Remember this…bad habits cause immediate benefit but long-term harm with repetition.  Good habits cause immediate benefit and long-term benefit.

Quick tips:

1.     Don’t deprive yourself.  Depriving yourself fits the model of “don’t think of the pink elephant” as described above.

2.     Start out small & be gentle with yourself.  Don’t expect things to change overnight.

3.     Recognize and honor that making new habits take time as  bad habits are engrained in your subconscious memory and take awhile before they are pulled to the conscious brain.

4.     Surround yourself with opportunities & people who share the same goals.  We tend to think, act and feel like those around us.

5.     Identify where your bad habits are coming from…overworked, lack of boundaries, emotional stress or a childhood issues etc…once you’ve identified where the bad habit is coming from it helps to make sense of why your doing your bad habit.

6.     Enrich your life, manage your stress and find yourself a support system.  Replenishing Soul & ABS Fitness are always here for you!

References:  Institute for Brain Potential

Pic by:  http://dericbownds.net/uploaded_images/orbitofrontal.gif

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Heavy Metals: Lead

Tuesday, February 1st, 2011

Over the past few months we have been discussing specific vitamins and minerals, explaining what each does, how each are best absorbed and foods that each are found in. We have completed our discussion of each specific vitamin and mineral however it does not stop there. For the next 2-3 months we will be discussing the effects of heavy metal toxicity that include sources they are found in, toxicity symptoms and counteracting nutrients that include the vitamins and minerals we previously discussed. As always we hope you enjoy and if you have any

free_gasoline_prices

questions please feel free to contact us. If you suspect heavy metal toxicity for yourself or are just curious call our offices and we will would be more than happy to assist you in running a heavy metal test.

Heavy metals include and are not limited to mercury, lead, aluminum, copper and fluoride. These items are found in our environment including our food, cleaning supplies, air & water. Completely avoiding heavy metals is near to impossible however there are several preventative steps that one can take in order to keep your body in a healthier state, therefore, making it easier to fight off exposure. These steps include and are not limited to:

· Eating organic when possible

· Thoroughly washing fruits and veggies after purchasing

· Drink plenty of clean water (filtered water is best)

· Avoid processed foods, sugar & caffeine

· Breathe fresh air – live in the city? Consider taking a ride to the country side or ocean

· Stress reduction – do something that helps you to manage & reduce stress such as exercising, meditation, listening to music that soothes you etc.

For our next heavy metal blog entry we will be discussing Lead.

Lead does not have any health benefits and therefore does more harm than good. One needs to be careful of lead based paints as well as soils contaminated with lead, which will in turn invest the foods grown in such soil.

Common Sources of Lead:

· Dyes

· Gasoline

· Insecticides

· Paint

· Plumbing

· Pottery

· Soil

· Scrap metal

· Tobacco smoke

· Textiles

Toxic Symptoms:

· Cramps

· Anemia

· Nausea &vomiting

· Fatigue & insomnia

· Weakness

· Cancer

· Nerve disorder

· Brain damage

· Headaches

Counteracting Nutrients

· Chlorophyll

· Cysteine

· Eleuthero

· Iron

· Legumes & beans

· Pectin

· Lecithin

· Phosphorus

· Cabbage family

· Selenium

· Vitamins A, B1, B2, B complex, C, D & E

· Zinc

Resource: Fighting radiation & chemical pollutants by: Steven Schechter, N.D.

Picture by: http://musclecarclub.com/petrol/free_gasoline_prices.jpg


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Heavy Metals: Carbon Monoxide

Sunday, December 19th, 2010

cigarette1

Over the past few months we have been discussing specific vitamins and minerals, explaining what each does, how each are best absorbed and foods that each are found in. We have completed our discussion of each specific vitamin and mineral however it does not stop there. For the next 2-3 months we will be discussing the effects of heavy metal toxicity that include sources they are found in, toxicity symptoms and counteracting nutrients that include the vitamins and minerals we previously discussed.  As always we hope you enjoy and if you have any questions please feel free to contact us. If you suspect heavy metal toxicity for yourself or are just curious call our offices and we will would be more than happy to assist you in running a heavy metal test.

Heavy metals include and are not limited to mercury, lead, aluminum, copper and fluoride.  These items are found in our environment including our food, cleaning supplies, air & water.   Completely avoiding heavy metals is near to impossible however there are several preventative steps that one can take in order to keep your body in a healthier state, therefore, making it easier to fight off exposure.  These steps include and are not limited to:

  • Eating organic when possible
  • Thoroughly washing fruits and veggies after purchasing
  • Drink plenty of clean water (filtered water is best)
  • Avoid processed foods, sugar & caffeine
  • Breathe fresh air – live in the city? Consider taking a ride to the country side or ocean
  • Stress reduction – do something that helps you to manage & reduce stress such as exercising, meditation, listening to music that soothes you etc.

For our next heavy metal blog entry we will be discussing Carbon Monoxide.

Carbon Monoxide, also called carbonous oxide, is a colorless, odorless and tasteless gas, which is slightly lighter than air and is highly toxic to humans and animals in high quantities. Carbon monoxide (CO) is produced whenever any fuel such as gas, oil, kerosene, wood, or charcoal is burned.

Common Sources of Carbon Monoxide:

  • Auto exhaust
  • Cigarette smoke
  • Smog

Toxic Symptoms:

  • Anemia
  • Angina
  • Asthma
  • Bronchitis
  • Emphysema
  • Headaches
  • Memory loss
  • Respiratory Disorders

Counteracting Nutrients

  • Eleuthero
  • Vitamins A, B complex, C and E
  • Cysteine
  • Bee pollen
  • Nutritional yeast

Written by:  Lori Metroka Yu

Certified Clinical Nutritionist

Resource:  Fighting radiation & chemical pollutants by:  Steven Schechter, N.D.

Picture by:  http://www.ozyco.com/images/cigarette1.jpg

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Posted in Heavy Metals, Hormone Health, Nutrition Tips, Prevention information | 51 Comments »

Heavy Metal: Aluminum

Sunday, November 21st, 2010

Over the past few months we have been discussing specific vitamins and minerals, explaining what eachWoman with deodorant stick does, how each are best absorbed and foods that each are found in. We have completed our discussion of each specific vitamin and mineral however it does not stop there. For the next 2-3 months we will be discussing the effects of heavy metal toxicity that include sources they are found in, toxicity symptoms and counteracting nutrients that include the vitamins and minerals we previously discussed.  As always we hope you enjoy and if you have any questions please feel free to contact us.  If you suspect heavy metal toxicity for yourself or are just curious call our offices and we will would be more than happy to assist you in running a heavy metal test.

Heavy metals include and are not limited to mercury, lead, aluminum, copper and fluoride.  These items are found in our environment including our food, cleaning supplies, air & water.   Completely avoiding heavy metals is near to impossible however there are several preventative steps that one can take in order to keep your body in a healthier state, therefore, making it easier to fight off exposure.  These steps include and are not limited to:

  • Eating organic when possible
  • Thoroughly washing fruits and veggies after purchasing
  • Drink plenty of clean water (filtered water is best)
  • Avoid processed foods, sugar & caffiene
  • Breathe fresh air – live in the city? Consider taking a ride to the country side or ocean
  • Stress reduction – do something that helps you to manage & reduce stress such as exercising, meditation, listening to music that soothes you etc

For our first heavy metal blog entry we will be discussing Aluminum.  Aluminum has just recently been recognized as a heavy metal.  It unfortunately is still used as a food additive, in antacids, over the counter drugs, pots and pans.  It can also be found in gardening products, animal foods, salt shakers as an additive to prevent caking and the most common culprit tin cans.

Aluminum increases in its concentration over time and therefore has cumulative effects on the human body.  Below you will see a list of common sources, toxicity symptoms and finally counteracting nutrients that you can ingest to help with detoxification of this heavy metal.

Common Sources of Aluminum:

  • Cans & foil
  • Antacids, buffered aspirin & deodorants
  • Pots & pans
  • Baking soda, some cheeses & refined junk food
  • Tap water & bleached white flour
  • Cooking utensils
  • Plant foods & gardening

Toxic Symptoms:

  • Alzheimer’s dz
  • Colitis
  • Constipation & headaches
  • Hyperactivity & irritability
  • Learning disorders & memory loss
  • Loss of appetite, energy or hair
  • Neurological disorders
  • Numbness, skin aliments & thyroid disorders

Counteracting Nutrients

  • Calcium
  • Fiber
  • Lecithin
  • Magnesium
  • Vitamin C
  • Zinc

 

Resource:  Fighting radiation & chemical pollutants by:  Steven Schechter, N.D.

 Picture by: http://toxicbeautyblog.com/wp-content/uploads/2009/05/deodorant1.jpg

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Minerals: Iodine

Monday, October 25th, 2010

Over the past few weeks we have been discussing minerals.  This week we continue with the mineral Iodine. Toseaweed-salad-inbowl recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Iodine

Iodine is primarily found in ocean foods such as sea vegetables and fish. It can be found in the thyroid gland, skin and bones.

What it Does:

  • Plays a role in growth and development through the thyroid hormones
  • Regulates basal metabolic rate through the thyroid hormones
  • Can be used for the treatment of hypothyroidism

Absorbing and Utilizing Iodine:

  • Iodine is easily absorbed

Found In: Seawead, cod, iodized salt, shrimp, baked potato

 

 

 

Picture by:  http://baylobsters.com/store/images/seaweed-salad-inbowl.gif

Resource:  The Power of Nutrient Dense Food by Patti Weller

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Minerals: Sodium

Sunday, October 3rd, 2010

Over the past few weeks we’ve been discussing minerals.beet-greens-vitaminal-lg This week we continue with the mineral sodium. To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical effect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Sodium

Sodium is one of three primary electrolytes (along with potassium and chloride).

What it Does:

Regulates fluid balance (with potassium and chloride), the balance of these is critical for the proper functioning of every cell in our bodies.

Helps regulate acid-base balance in the body

Essential for conduction of nerve impulses

Balance with sodium and potassium regulates heart beat, is important for muscle contraction, and allows for transport of nutrients and other chemicals in and out of cells.

Absorbing and Utilizing Sodium:

Sodium is easily absorbed in the body. Sodium loss can be caused by the use of diuretics or from severe diarrhea and heavy sweating.

*Of note: the ideal ration of sodium to potassium is 1:4, or 1,000mg to 4,000 mg however the typical American diet results in the consumption of six times more sodium and half the required potassium. Be sure to stay away from processed foods, adding salt and remember to eat your fruits and vegetables.

Found In: Table salt, Alaskan King crab, seaweed, beet greens, dungeness crab, lobster, just to name a few.

Resource:  The Power of Nutrient Dense Food by Patti Weller

Picture by: http://www.thedailygreen.com/cm/thedailygreen/images/es/beet-greens-vitaminal-lg.jpg

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Understanding Cholesterol Levels

Sunday, June 13th, 2010

It’s important for your body to have a healthy amount of 9cholesterol in order to work properly. You need cholesterol to make hormones, vitamin D, and bile acids that help to digest fat. When getting your cholesterol checked, there are several types of cholesterol your doctor may measure. These include: HDL level, LDL level and triglycerides. Below is an explanation of what these are and how to read your lab results.

In order for cholesterol to travel in your blood, it needs to attach to a protein and is therefore called a lipoprotein. Lipoproteins can be high density (HDL), low density (LDL) or very low density (VLDL). This is dependent upon how much protein there is in relationship to fat.

High density lipoproteins (HDL): HDL cholesterol is also known as “good” cholesterol. It is known to help remove excess cholesterol from your body and brings it to your liver for degradation. The higher your HDL the better.

 

Low density lipoproteins (LDL): LDL cholesterol has also been called “bad” cholesterol. High levels have been highly associated with atherosclerosis and increased risk of heart disease and stroke. However, it’s not quite that cut and dry. Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology (Sugar: The Bitter Truth on you tube) explains that there are two types of LDL cholesterol, pattern A (large buoyant) and pattern B (small dense). Pattern A LDL are light and buoyant. They float as they get carried through the blood stream and don’t have a chance to form plaques. Pattern A LDL comes from dietary fat. Pattern B (small dense LDL) don’t float, therefore they do get under the edge of the endothelial cell and start plaque formation. Pattern B LDL comes from carbohydrates (sugar).

Since blood tests don’t individually measure Pattern A and Pattern B LDL levels, you need to look at your triglyceride to HDL ratio to know how much of each you have. Ideally, you want your triglycerides to be low, and HDL to be high. It’s best to have a ratio below 2 (divide you triglycerides by your HDL).

Triglycerides: Triglycerides are the main form of fat in the body and source of energy. When we eat a meal, any excess that is not used as energy is stored in the form of triglycerides in adipose (fat) cells. You want this number to be low (see above).

I hope this information helps to understand your lab values when you talk with your doctor. Feel free to contact us for more information on how diet, exercise and lifestyle  affect your cholesterol and health.

Our workshop, “You Are What You Eat” on June 26th (see event page for more info) is a great place to start.

In Health,

Dorothy Lizak

Nutrition & Wellness Specialist

References:

http://www.youtube.com/watch?v=dBnniua6-oM&feature=email

http://www.webmd.com/cholesterol-management/triglycerides-lowering-triglyceride-levels

http://cholesterol.about.com/cs/cholesteroltypes/a/lipotypes.htm

Photo: Thank you to: http://www.bakeridi.edu.au/Assets/Images/9.jpg

 

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Posted in Nutrition Tips, Prevention information, Vitamin D information | 4 Comments »

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