Oatmeal 101

Oatmeal can be a quick, filling, nutritious breakfast, but it's got to be done right. As with all food, once you start changing it from it's natural state it losses some of its nutritional value. Therefore, choose steel cut oats because it is a whole grain and it contains the most fiber and protein, and no sugar, which is extremely important.  Once you start selecting a lesser grade the fiber is less, the protein in less and now sugar comes into play.  The goal is that you want an oatmeal that digests slowly, that does not spike your glucose level, that keeps you full and satisfied until lunch time. That happens when you eat steel cut oaks. When you eat processed oatmeal you are eating sugar which now spikes your glucose level and burns through your system quicker, and can lead to hunger before lunch time. This type of food is also what eventually leads to diabetes.  But that's another article.  

Here's a quick example of the nutritional value of a serving of steel cut oaks, rolled oats, and one of the most popular instant oatmeal products. 

Brand                                    Cals     Protein        Fiber      Sugar      Carbs 
McCann's Steel Cut                  150       4.0            4.0         0             26.0
Coach's Oats Steel Cut             160       6.0            4.0         0             27.0
Country Choice  Rolled Oats      150       5.0            4.0         1             27.0
Instant maple and brown sugar 157       3.7            2.8         12.6         31.0

If you were only looking at the total calorie count of these products you would think the instant is fine to eat. But not all calories are created equal. Instant will put weight on you, the steel cut oaks will help you lose weight and will also improve cholesterol.  The instant contains sugar, and less fiber and protein, which is the problem and why it does not work in your body in the same way as the steel cut. 

The thing about steel cut oats is that because they are a whole grain they take longer to cook, however, there are a couple ways to deal with this. You can make a big batch at the beginning of the week, store it in the frig, and have it on hand ready to go for each day.  I buy a brand called Coaches Oats which is steel cut that has been slightly ground, so it cooks in 5 minutes.  You get all the benefits of steel cut oaks in no time at all.    

Now if you really want to up the nutrition you can add some fruit and nuts. I always put walnuts in my oatmeal because they contain omega 3's and you need the good fat.  If you have a long day and want something that will keep you full for hours on end try the recipe below. When I know I have a long day, or don't know when I'll get lunch I make this. 

Follow the instructions on the label for cooking.  Make one serving and then add a big pinch of cinnamon, half a sliced banana, 1/4 cup of blueberries, and 2 tbsp walnuts.  Chia seeds are also a good omega 3. You can add stevia if you need a sweetener.  

I also recommend adding some protein powder to your oatmeal. We all need protein in the morning.  If you have sugar cravings, eating protein in the morning helps alleviate these cravings.

If you are in good shape, exercise regularly, and have no issues with sugar you can add a small amount of brown sugar, agave, or maple syrup instead of stevia.  My husband loves dried cranberries in his, and he is in pretty good shape so he can have them. I have issues with sugar so I can't eat them anymore.  Therefore, I use stevia only. 

This is oatmeal you can feel good about. It does a body good. When eating, think about what you are doing for your body.  You are either doing something good or something bad.  Choose the good. Good health is your reward. 

Detox Basics - A Special Report

Nutrition by Denise

Holistic Health Coaching 
Detox Basics - A Special Report 

Introduction

Detox has been a hot topic in recent years. There are “detox” supplements, guides and books in every health food store, and every other person you know has done some kind of “cleanse” – some with great results, but others with “horror” stories to tell.

Since every body is different – not just the physiological makeup but also how high a toxic load we are experiencing when we start a detox program – we can encounter very different effects and results even from the same protocol. The key is to work with your current toxic load, your detox history, and your unique physical condition (bio-individuality) so that you can benefit most from a program without dramatic side effects (which can be detrimental to your effort and even your health).

In this special report, I will share with you some detox basics and easy to follow tips so that whether you are a novice or a veteran, you will be equipped with accurate information and a “sane” approach to start your next detox program, or simply to live a “cleaner” life so that your body does not have to deal with increased toxin exposure.

Detox – Why Should I Care?

Toxins affect all of us and just by changing a few things to clean up your life, you can affect a dramatic difference in your health and well being.

With all the chemicals and pollutants that we are exposed to through the food we eat, the water we drink, the products we use and the air we breathe, the question is no longer IF we are toxic. The real question is HOW toxic we are.

Everybody in this world has detectable levels of toxins in the body.

• Study has shown that every organism on the planet has detectable level of Teflon in the body.
• 287 chemicals were detected in umbilical cord blood of newborns. They include pesticides, consumer product ingredients, waste materials from burning coal, gasoline, or garbage.
• 180 of the 287 chemicals found are known to cause cancer in human or animals.
• 217 are toxic to the brain and nervous system.
• 208 of those are shown to cause birth defects or abnormal development in animal tests.
• Our babies are born with toxic substances in their bodies, even before being exposed to the toxins. A benchmark investigation of industrial chemicals, pollutants and pesticides in umbilical cord blood by the Environmental Working Group (an American watch dog group) back in 2005 showed that 287 chemicals were detected in umbilical cord blood of newborns. They include pesticides, consumer product ingredients, waste materials from burning coal, gasoline, or garbage. 

Sources of Environmental Toxins –

How harmful they are and how to avoid them

Among the 212 chemicals tested and found in the blood and urine of most Americans, six of them, in particular, are found in virtually every person, and they were identified by the CDC as probable health hazards!

Here are the six chemicals, and where you may find them in our day-t0-day lives:

• Polybrominated diphenyl ethers (PBDEs) – used as flame retardant and found in virtually every building. It can cause damage to the nervous system, liver, and kidney. It’s hard to avoid this chemical altogether, but make sure you get a lot of fresh air, and keep your indoor environment well ventilated.
• Bisphenol A (BPA) – found in plastic products, as well as can linings. It is a reproduction, developmental and systemic toxicant in animal studies and is weakly estrogenic – which can impact our reproductive system. Avoid this chemical by not using plastic containers that are marked “7” for recycling, and by reducing the use of canned food.
• Perfluoro octanoic acid (PFOA) – also known as Teflon, it affects liver, immune system, and reproductive system. Avoid this chemical by switching out any non-stick cookware – good alternatives are cast iron, enamel and stainless steel.
• Acrylamide – chemical carcinogen formed when carbohydrates foods are cooked at high temperatures. Exposure can lead to cancer and neurological dysfunction. Reduce exposure by lowering the amount of charred foods in your diet.
• Mercury – most common route of exposure is seafood. It is associated with neurological dysfunction. Reduce intake of this heavy metal by avoiding fish high in the food chain. If you need to have dental work done, request filling materials that do not contain mercury.
• Methyl tert-butyl ether (MTBE) – gasoline addictive linked to neurological and reproductive problems. This chemical is no longer used in our gasoline today, but can be found in second hand smoke.

 Symptoms of Toxicity

Sometimes symptoms of toxicity can be quite non-specific and therefore hard to pin down. We are all different genetically, so we react to toxins differently and at different dosage. Toxic exposure can manifest itself very differently in different people. If you have systemic or atopic health issues that have been lingering for a while, it’s worth looking at toxicity being the root cause.

Common symptoms of excessive toxic burden can include:

• Fatigue
• Depression
• Headaches
• Cognitive problems: brain fog, memory problems
• Neurological issues: balance problems, tremors

Although toxins don’t cause the following conditions, they do affect the expression of the symptoms, so lowering toxic load may help alleviate symptoms:

• Allergy and asthma
• Diabetes
• Obesity
• Chemical sensitivity (any adverse physical, mental, or emotional reaction to the presence of a chemical smell)
• Fibromyalgia
• Fertility problems and birth defects
• Parkinson's disease
• Bone marrow cancers – lymphomas, leukemia, multiple myeloma
• Auto-immune diseases such as lupus, rheumatoid arthritis, Hasimotos thyroiditis, etc.

Benefits of Lowering Your Toxic Load

Reducing your toxic load can be achieved through reducing your exposure to toxic substances, increasing the amount and rate that your detox organs process and eliminate toxins, or both. 

Reducing your toxic exposure can lead to a lot of health benefits, including:

§  weight loss

§  clear skin

§  mental acuity

§  reduced stress

§  more energy

§  improved immune function

§  better digestion

§  reduced cravings

Clients who went through my detox program reported generally feeling better, increased energy, better sleep, clearer skin, weight loss, reduction in headaches, and reduced glucose levels. . 

8 Easy Ways To Reduce Your Toxic Load

               

An aggressive detox program is not the only way to help you lower your toxic load. In fact, if you have not been paying much attention to your toxin exposure nor done a detox program before, it may be more beneficial for you to start small by implementing some small but impactful dietary and lifestyle changes first. This can help your body start processing some of the stored toxins, and boost the function of your detox organs. Your body will be better prepared for a more structured protocol – if your body is not equipped to process and eliminate the toxins that are released, some of them will get reabsorbed into your tissues so you suffer through all the detox side effects but make very little difference in how much toxins are actually stored in your body!

Follow these 8 tips to reduce your toxic load – no fancy equipment or expensive supplements needed!

1. Eat cleansing foods such as leafy green vegetables and berries. Increasing fiber intake through whole foods (fruit, vegetables and whole grains) is generally beneficial because adequate fiber intake supports toxin elimination through the colon.
2. A great and easy way to support liver function is to drink a glass of warm water with the juice of a quarter of a lemon first thing in the morning on an empty stomach.
3. Stay hydrated – this will support kidney function and colon elimination. Make sure you are drinking mostly clean, filtered water. Change it up by adding a slice of citrus, fruit, or cucumber. Drink non-caffeinated herbal tea as well. Coffee, caffeinated tea, other caffeinated beverages and alcohol actually draw water out of the body, and may leave you more dehydrated.
4. Use herbs that support our detox organs – liver, kidney and colon. E.g. milk thistle and dandelion. There are detox teas that taste great and help with this.
5.  Encourage elimination through skin, our largest organ for elimination through sweating (e.g. exercise, sauna) and dry brushing.
6. Buy and eat organic food as much as possible – learn about the “Dirty Dozen” list and try to shop organic for these produce. Get the most up-to-date list from the Environmental Working Group: http://www.ewg.org/foodnews/
7. Reduce processed and packaged foods, which are loaded with chemicals that our bodies would recognize as “toxins”.
8. Replace household and personal products with a lot of chemicals with those made with natural ingredients.

Detox Safely – How to select a detox program

Detoxification is a process during which you normalize the body’s natural ability to process and excrete toxins that are stored in our fatty tissue, while you temporarily reduce the amount of incoming toxins.

There are a lot of detox protocols, facts and myths out there. If you jump into detox without prior experience (meaning that you probably have a high toxic load and will release a high level of toxins) or proper supervisions, it can backfire:

• Severe detox symptoms including headache, lethargy, and skin issues.
• If the body cannot process the large amount of toxins that are suddenly released into the bloodstream, the toxins will get re-absorbed into the fat cells – so you body will not be able to release the fat as a result.

When looking for a safe detox protocol and program, you should pay special attention to:

• A gradual approach that can minimize withdrawal, sudden toxin release, and increase success rate
• Enough calorie intake to support the body’s detoxification and elimination process
• Addressing issues of addiction (e.g. sugar, alcohol) prior to start of the program

Also, if you are looking to start a weight loss program, it’s best to go through a supervised detox program first so fewer problems will arise when toxins are released as fat cells are burned off.

Good luck!