Discover It Here!

November 2007 Feature Article
Moringa Supreme:
A solution to America’s big problem?

Overweight, nutrient deficient, overloaded with toxins… today, every American faces at least one of these challenges. More than 60 percent of us struggle with all three of these issues that seriously affect our health. The problem is that many of us don't realize it.

People tend to think about being overweight or obese in terms of eating too much. But it's just as important to consider what we are not getting enough of. More and more health professionals are making the link between excess weight and inadequate nutrition. Furthermore, its been found than when the body is holding on to stored toxins, it is more challenging to lose excess weight.

Over the past couple months, President/CEO of The Raw Choice, Osyris Uqoezwa, has worked passionately to raise awareness on this connection. On September 1 st , Uqoezwa started a 40-day fast, which he called the “Moringa Supreme Liquid Fast”, to highlight the power of Moringa Supreme to cleanse, nourish and rebuild the body.

Moringa Supreme, the company's newest and most exciting product, is made of the powdered leaves of the Moringa Oleifera tree. Scientists say it is the most nutrient-rich plant discovered to date. The United Nations and other global aid organizations endorse it as a powerful tool in the fight to end malnutrition.

The Moringa plant has been shown to contain almost every vitamin and mineral the body needs for proper nutrition. It also provides all the essential amino acids, many compounds that fight inflammation, and has very cleansing antibiotic, antifungal, and anti-parasitic effects - all specially formulated by nature into one amazing plant food.

Osyris says that his experience on his 40-day fast with Moringa Supreme has been his best detox experience ever. He reported having great energy, enough to work out almost every day. Not only did he lose 35 pounds in 40 days, he actually was able to increase his lean body mass! Along with melting the fat away, he also got rid of excess waste and even some intestinal parasites – 7 that he could count!

Better health, great energy, more muscle, less fat, less toxins – sounds like this a big task for one little plant. But more and more people are reporting similar benefits. Furthermore, traditional cultures have used Moringa as a therapeutic food for a long list of ailments, and now modern science is also learning more about this power plant.

To view clips of Osyris on his fast, click here, or check out ( www.therawchoice.tv

To learn more about Moringa Supreme and how it can help you, visit www.moringasupreme.com

August 2007 Feature Article
Growing Healthy Kids: A New Start

There is much talk in the media and from researchers recently about childhood obesity and the health of our kids. The message is starting to sink in for many parents that better food choices for our children are critically important not only for a healthy weight but also for their future. Making better choices today for our kids can help protect them from developing many chronic problems – such as diabetes, high blood pressure and high cholesterol. Choosing better food today can also result in dramatic improvements to their quality of life now. When food changes, everything changes. By making some healthy additions to your child’s diet, you may just have a very different child on your hands – better attention, less hyperactive, more self-confidence and greater self-esteem.

Having a healthy child doesn’t just mean maintaining a healthy weight. There are so many other aspects of child development that are influenced by the type of foods your child consumes. During childhood we have the opportunity to lay the foundation for healthy bones, IQ, and immunity in ways that will set the scene for the rest of their life.


Building strong bones

In the womb, we start to develop the spongy structure made from protein which will later develop into our muscular skeletal system. After birth minerals like calcium, magnesium, boron and zinc start to be deposited into this collagen protein matrix in order to build strong bones. These bones are important for movement and protecting internal organs.

Focusing on foods that are rich in minerals helps to support growth spurts and enable strong bones to develop, but this is just one part building strong healthy bones. You also need to add in a daily dose of vitamin D, which allows minerals like calcium to be absorbed through the intestine. Vitamin D can be found in foods like oily fish but is also made when skin cells are exposed to sunlight. Getting your children out in the fresh air for at least two hours a day can help to naturally increase vitamin D levels and improve bone strength.

Improving IQ with healthy foods

Just like bones, the brain undergoes a great deal of change and development after birth. In fact science has revealed that during the first three years of life brain development reaches a phenomenal level of activity. We now know that the brain is made up of about 60% fat and this is the key to brain health. Focusing on getting enough high quality essential fats like omega-3 and omega-6 fats supports brain cell development to such an extent that a positive change in IQ can occur. It is a substance called EPA found in Omega-3 fish oils that is particularly good for children’s brain development. On the other hand, a diet high in saturated fat (ice-cream, fatty meats, etc) and trans fats (biscuits, cakes, fried foods) is said to negatively influence brain development and function. If your child doesn’t like oily fish then you can supplement with EPA to avoid any deficiencies.

Another way to support brain health is to generate a healthy balance of neurotransmitters, the tiny brain chemicals that act as messengers - helping us form and recall memories and experience different emotions. Two nutrients – vitamin B6 and zinc help to keep neurotransmitters in balance. By increasing foods rich in these nutrients you can help to balance mood swings and curb disruptive behavior.

How to avoid frequent infections

Many parents find that that their children were perfectly healthy until they go to school or nursery, after this they start to pick up one bug after another. Then there are ongoing episodes of coughs, colds and sore throats. During this stage it is important to ensure that the immune system is working at its max, and its best to avoid prescriptions for antibiotics at this early stage in life. Up to the age of 7 the immune system that is present in the intestine is very immature and can often fall short of the level of defense needed to fight off frequent stomach bugs. One way to boost digestive health is to supplement with a specially formulated children’s probiotic. This helps to boost good gut bacteria and increasing resistance to infections.

Ongoing nasal and sinus congestion can be easily influenced by diet. Taking out mucus forming foods like bananas, avocados, cheese, milk and yogurt can help to reduce this congestion. If you reduce dairy foods then you must ensure that you substitute them for non-dairy foods that are high in calcium such as broccoli, almonds, seeds and green leafy vegetables. Another way to build immunity is to increase foods rich in zinc and vitamin C, which helps protect against viruses.

Tips for nourishing kids:

• Avoid giving your children drinks that contain caffeine like coffee, tea, hot chocolate, cola, energy drinks because caffeine depletes the body of calcium

• Substitute sodas for diluted fruit drinks or water. In addition to the sugar, sodas contain phosphoric acid, another substance that increases calcium loss from bones and teeth.

• Increase magnesium intake by encouraging your child to eat plenty of green leafy vegetables. Using raw chocolate (cacao) powder in smoothies also boosts magnesium.

• Include non-dairy sources of calcium in their diets like sunflower seeds, broccoli green leafy vegetables, and tahini or sesame seeds

• Boost levels of zinc by getting your child to snack on roasted pumpkin seeds

• Boost levels of omega-3 oils by increasing oily fish like salmon, tuna and mackerel

• Boost brain activity by encouraging your child to read books or do mind puzzles

• Make sure your child is getting adequate protein especially if they are vegetarian

• Increase B6 by increasing avocados, lentils, beans and whole grains like brown rice

• Increase foods rich in zinc like white fish, oily fish, poultry, nuts and seeds, and especially pumpkin seeds

• Increase foods rich in vitamin C like parsley, spinach, blueberries, raspberries, strawberries, oranges and grapefruit

• Use an organic probiotic natural yogurt, mixed with fresh berries for a complete immune boosting option

• Make sure they are getting plenty of exercise, do lots of walking, get enough sunshine and fresh air.

In addition to what they eat, it’s equally as important to help your child establish a good relationship with food. Make sure that your child is following a good balanced diet at least 80% of the time, but don’t worry too much about the other 20%. You can’t be in control of what they eat all of the time. Your focus should be to provide balanced fresh healthy food at home and some good snacks for school. What they actually eat at school and at parties is a gamble for all parents. But child psychologists believe that if you are too strict about food at home, then your child is more likely to binge on unhealthy foods when they are away from home. Furthermore, try not to call any foods ‘bad’ or ‘fattening’ as this can lead to obsessive dieting during teenage years when image becomes a main focus. One of the best things you can do for your child is to avoid using sweets (or food in general) as treats or rewards for good behavior or as a bribe to motivate the completion of a task or project. This is a sure way to set up a pattern of comfort emotional eating later on in life. There are many other non-food based treats and rewards that can be used instead.




5 ways to cope with fussy eaters

• Encourage your child to get involved with meal planning, food shopping and food preparation. By getting your children to be more hands on they are more likely to want to eat the final product.
  
• Turn off the TV and ditch the lap trays and instead make eating a fun and social family event by gathering everyone around a dining table for some good old-fashioned family time.
  
• Stop constant snacking on sugary and fatty foods.  Provide regular healthy snacks between meals to keep blood sugar balanced (fruit, raw vegetables) and stick to regular meal routines.
  
• Having trouble with getting your children to eat healthy foods?  Then try a bit of hide and seek, for instance add mashed butter beans to mashed potato to increase fiber, add 1 teaspoon of flax oil to fruit yogurt to top up omega-3 oils or blend lots of vegetables into soups or sauces.
  
• Introduce new foods one at a time, children do not like a plateful of completely new foods that they don't recognize.    

July 2007 Feature Article
Get Moving: Try Something New

Summer is finally in full effect, and you feel ready for some action! The longer days of summer give you more energy, making you feel like it's possible to achieve your desires and dreams. Why not harness this energy, ride the wave of summer and try something new?

Throughout the year we live at an intense pace (physical, emotional and mental), and we often get stuck in routine, either for the sake of efficiency or out of fear of unfamiliar territory. The lack of variety in doing the same things over and over not only stagnates our minds, but also our bodies and hearts. Most of us are in the habit of rushing through the day, running here and there, and end up exhausted. Somehow these days full of duties, obligations, and busy-ness seem to build up and become our lives. We've come to believe that being productive and crossing things off our to-do list is the ultimate goal.

Hesitant to break your routine? It is interesting to note that fear and excitement have the same physiological expression in our bodies; it is our mind that classifies the feeling as either positive or negative. So the next time you consider a change in routine and your mind says “scary!” see if you can re-frame it as “exciting!”

What is something you have never done before, or that you have wanted to do for a long time? We spend our time doing things we don't really want to do, yet feel we should, and then we spend time feeling guilty about the things we know we should be doing, but are not – like exercise…

As good as the bed feels (or the couch), the body actually really loves to move. Even though our bodies feel the healthiest when it is getting appropriate physical activity, we often think dread and boredom when we hear the word “exercise.” Think for a moment of what type of movement you would consider fun, as opposed to torturous.

Perhaps you loathe the idea of a gym, but miss taking dance classes. Maybe you secretly want to try yoga or rollerblading. You could play touch football with your kids, walk with a neighbor in the mornings or go for a swim. The summer offers so many choices - it's simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you'll sleep better at night.

Choose your own adventure: organize a kayak trip, take a dance class, do some exotic traveling or set a goal for a new personal challenge. Or try something simple, like playing flashlight tag with your kids and neighbors or reading in the sunshine. Maybe it's time to discover a new vegetable dish or to visit a new town, restaurant or beach. And whatever you do, don't pack your schedule so tightly that there's no time for a short walk.

While you are out, notice that being outside in nature has a profound way of quieting the mind and reconnecting us to ourselves. Often this relaxation and peace of mind are what our bodies crave the most. So while the warm weather and the sunshine brightens our days, strap on your sneakers and enjoy to the fullest the rich elements of sun, wind and water and the nourishment that they bring.

Whatever adventure calls to you, use this summer to make it happen and enjoy the life you came here for. Increasing new experiences and excitement in your life can decrease your need for and dependence on artificial stimulants like caffeine and sugar, leading to more vibrant health. Watch out for massive improvements in physical well-being, mental acuity and motivation, plus a full portfolio of fun.

Have an Amazing Summer!

June 2007 Feature Article
'Summer' Cleaning

Summer is the perfect time for new beginnings. New growth, new people, places, experiences, and things. But it's hard to bring in all this new when our lives are overstuffed with the old. People like “stuff”. Year after year, we tend to hold on to things we have not used in decades. We save and stock up on things that we don't know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, “You have to get rid of the old to make way for the new.” If you are feeling stuck or stagnant in your life, try Summer-cleaning. Throw out some of that stuff, say goodbye to your past, and welcome the new energy of your happy, healthy future.

For good mental and physical health, we actually have two “houses” that need to be Summer-cleaned: our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, our bodies also accumulate old, excess food and toxins that need to be cleaned out.

To clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going towards digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.

While you're cleaning out your body and home, don't forget to clean your heart. Throw away negative thoughts and habits you've been harboring that no longer serve you. Find ways to release old feelings of self-doubt and inadequacy, so you can make room for new feelings of love and self-confidence. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life's gifts and surprises to enter.

Below are some simple guidelines to incorporate as you make your Summer Cleaning plans…

12 Principles of Healthy Detoxification

1. Minimize your exposure to toxins by eating organic produce and animal products, filtering your water, avoiding large fish, and filtering your air

2. Drink 8-10 glasses of filtered water a day. More is better.

3. Keep your bowels moving once or twice a day: Use flax seeds, probiotics, and magnesium citrate, or Smooth Move Tea

4. Eat 8-10 servings of colorful fresh fruits and vegetables: include dark green leafy veggies, cruciferous veggies, garlic, watercress, green tea, cilantro, dandelion greens, and even dark chocolate

5. Enjoy herbal teas and avoid caffeine and nicotine and stop alcohol intake while detoxifying

6. Exercise 5 days a week with conditioning, strengthening, and stretching exercises

7. Minimize fat intake and eliminate white flour and sugar and High Fructose Corn Syrup.

8. Sweat profusely at least 3 times a week: Sauna, steam, detox bath

9. Take a high quality multivitamin and mineral daily (if eating)

10. Try special detoxification supplements such as vitamin C, N-acetylcysteine, lipoic acid, probiotics, milk thistle, green tea

11. Deeply relax daily: practice breath-work and meditation

2. Consult a health professional if you think you may have high levels of heavy metal toxicity or are on medication, or if you need support with coming up with a personalized plan.

February Feature Article

For Your Sweet Heart
How to Cherish & Nourish a Good Heart

February is best known for Valentine's Day, but few people know that February has been proclaimed "American Heart Month” since 1963. Is it mere coincidence that the world's biggest sale day for sweets and chocolate coincides with attempts to raise awareness about our country's #1 killer – Heart Disease? It seems there is more of link between sugar and heartaches than we may realize.

According to the American Diabetes Association, there are 20.8 million children and adults in the United States who have diabetes. Did you know that 2 out of 3 people with diabetes die from heart disease and stroke ? Apparently, chronically high intake of sugar can lead to serious heart trouble. One way it does this is through a process called glycosylation, in which sugar molecules damage and increase inflammation , contributing to the blockage of arteries.

So, reducing your sugar intake is an essential step for your heart health and anti-aging goals. But when it comes matters of the heart and reducing sugar, there is more to think about than just eating less candy and cookies.

Pick up any processed food item these days -- from sweets and desserts to bread, cereal, salad dressings, soft drinks and soups -- and you're likely to find a blitz of common “stealth ingredients”. The most notorious offenders? High-fructose corn syrup, trans fat, and hidden salt.

What exactly is the problem with high-fructose corn syrup? Some call it the Casanova of the sugar world because it has worked its way into everything, without people knowing the magnitude of its reach. This is because although food manufacturers list it as an ingredient, they are not required to say how much it contains. Others say high-fructose corn syrup is the floozy of all sweeteners: It's sweeter and cheaper than table sugar but has no added value.

Since the introduction of high-fructose corn syrup in 1966, its increased use has closely paralleled the obesity epidemic in this country. But according to the experts, high-fructose corn syrup may not be worse than any other kind of refined, highly processed sweetener. What's important is limiting your intake of all added sugars - which add excess calories, cause inflammation, unbalance your metabolism, and fuel weight gain.

And why are trans fats a special concern, prompting laws to be passed to ban its use? Like saturated fats, trans fats boost levels of LDL, the cholesterol that is very damaging to arteries. They also elevate other risk factors associated with heart disease such as triglyceride levels. These trans fats, go one step further than saturated fat to lower the levels of HDL, the protective form of cholesterol, and make platelets more likely to form blood clots and strokes. To make matters worse, trans fats spark inflammation, the common cause of pain and a key part of the development of heart disease and diabetes.

Even in the seemingly harmless croissant, there lurks around 32 grams of villainous trans and saturated fat! Trans fat is found in many processed and baked foods, along with the sneaky sweeteners, and let's not forget about the hidden salt – 470mg in a Starbucks bran muffin!

How is the unsuspecting consumer supposed to improve his or her health or lose weight with such ingredients sneaking into what we used to think of as good food? You can start by retraining your taste buds to prefer less sweetness in your entire diet, by using less sweeteners in your cooking at home, and choosing more natural (whole food) ways to add a little sweetness to your life.

Below are 9 ways you can show your heart some love and still enjoy life's sweetest moments…

Know your enemies

In addition to sugar and corn syrup, the biggest nutritional villains of all are trans fat (in hydrogenated vegetable oils) and saturated fat (in animal fat). Both fats activate reactions that cause destructive inflammation in your arteries. Try to eliminate trans fat and use less than 20g saturated fat per day from more beneficial sources like unprocessed coconut oil, which is great for baking and sautéing .

Go nuts

The next time you are racking your brain over what to have for dinner or a snack, think a little nutty. Nuts (and seeds) are an excellent source of both healthy fats and healthy protein, with no sugar. They also can be concentrated sources of the antioxidants called flavonoids. In the Iowa Nurses Study and three other studies, one ounce of nuts a day decreased the incidence of heart disease between 20 and 60 percent. Eat at least one fistful of nuts a day. The best nuts are those highest in omega-3 fatty acids—like walnuts.

( See our Recipe Section for the easiest walnut brownies ever!)

Could chocolate save your life?

The flavonoids in real cacao reduce plaque in your arteries, and the fat in real cacao is one of the few saturated fats the body turns into healthy unsaturated ones. Raw unprocessed chocolate also has been analyzed to show the highest antioxidant levels of any food on the planet. So share some 100% dark chocolate with a special person, even if it's not Valentine's Day. ( Available from our online Marketplace .)

Go fishing

Many types of fish are high in omega-3 fatty acids, which have several powerful benefits. They appear to reduce triglyceride levels in the blood and plaque buildup in the arteries, stabilize irregular heartbeats, reducing blot clots, and bring down blood pressure. Some studies suggest that eating fish once a week cuts your risk of a heart attack in half. The best fish are those with the lowest mercury levels. Get line-caught wild salmon, mahi mahi, catfish, flounder or sole, tilapia and whitefish. If you do not like fish or fish oils, flax oil, krill oil, or echium oil may have similar benefits.

Eat sweet vegetables and fruit.

Try eating more butternut squash, sweet potato, beets, and other root vegetables. They are sweet, high in fiber, and delicious, especially when eaten with a touch of good fats like chopped nuts or nut butter. (Hint: The more you eat these foods, the less you crave sugar.)

Fight anger and hostility

Strong negative emotional states can cause real damage to your heart and compromise health. These emotions can cause high blood pressure. They can also disrupt your body's normal repair mechanism and constrict your blood vessels, making it even harder for enough blood to get to your cells. Relaxation techniques, meditation, and having positive friends, can help you handle these damaging feelings in a better way.

Focus on increasing the Good

Study after study shows the higher your HDL levels above 50, the better. That's because the clog-clearing cholesterol helps lower your risk of heart disease, stroke, impotence and memory loss. The best ways to increase it are exercise, healthy fats like olive oil and nuts, and the occasional glass of wine. Niacin and vitamin B5 also raise HDL, and can be found in whole grains and many green leafy vegetables. Most statin drugs just lower the clogging LDL cholesterol.

Swap out some Meat for Lentils

Saturated fat (which meat tends to have a lot of) can clog up arteries and send you speeding toward heart disease. Too little fiber (meat has zero) can accelerate the aging of the gastrointestinal system. Beans, lentils, and all green leafy vegetables are the opposite of meat: lots of fiber and no saturated fat—and they provide protein. Lentils and greens also have real anti-inflammatory benefits. What's there to lose?

Make the Snack Swap

An apple has no fat, few calories, lots of soluble fiber, and antioxidants. What does a potato chip offer? Pretty nil on the valuable nutrients score, and it's a great source of oil, calories, and salt. A good rule of thumb is to go with foods that come prepared by Mother Nature, i.e., apple versus chips, banana versus candy bar. Both you and your kids will be around longer to enjoy each other.

January Feature Article

New Year, New Choices
Make this the year you get it right!

The New Year has always been a time for looking back to the past, and more importantly, forward to the coming year. It's a time to reflect on the changes we want (or need) to make. So, this year you have resolved to make some important changes. Do you want to exercise more, lose weight, get healthy, eat better, change careers, enjoy life more?
If you said yes, then you share something significant with people from across the country.

According to our analysis, the top New Year’s Resolutions for 2007 are these:

1. Lose Weight / Get Healthy
2. Spend More Time with Family & Friends
3. Get a Better Job
4. Get Out of Debt / Save Money
5. Quit Smoking
6. Enjoy Life More
7. Drink less Alcohol
8. Reduce Stress
9. Help Others
10. Get Organized

However, it is well known that many resolutions go unachieved and are often broken fairly shortly after they are set. If you are like most people, change seems more like an complicated challenge than an simple choice, especially as it relates to some of your health goals. No one ever said that change is easy, but we could find many people who would agree that Change is GOOD!
Read more……

Why is it so hard to change?

Science offers some intriguing answers to the change challenge. The conventional wisdom says that crisis is a powerful motivator for change. But severe heart disease is among the most serious of personal crises, but it doesn't motivate -- at least not nearly enough; Most heart patients only change their habits long enough to get out of the hospital. Giving people accurate analyses and factual information about their situations doesn’t work too well either. To succeed, we must go beyond the facts. We need to bring in the psychological, emotional, and spiritual dimensions that are so often ignored.

Furthermore, we must find the right motives for change. Most doctors try to motivate their patients with the "fear of dying," as the main reason to change. But our minds do not want to think about dying on a regular basis, so we tend to distance ourselves from anything related to that topic. Much better results are seen when the change is reframed to inspire a new vision of the "joy of living" – an appreciation that you can feel better, not just live longer. You can enjoy the things that make daily life pleasurable, like making love or even taking long walks without being in pain. Joy is a more powerful motivator than fear.

Getting over an unhealthy habit involves several factors, including rewiring your brain, modifying behaviors associated with the habit, managing stress, and rewarding yourself often for the good that you do.

The brain on change…

Researchers continue to learn more about human behavior and the change challenge. The frontal lobe of our brains is the area associated with self-control, decision-making, and behavior change. As we learn a new behavior, the activity in this area of the brain increases more and more as we repeat the new behavior. But within about 50 repetitions, the frontal lobe is activated less and less, until the brain exerts minimal energy, indicating that the new behavior is officially a habit.

This process of learning a new behavior is influenced by many variables. The biggest barrier is stress. The hormones released by the body in response to stress actually inhibit activity in our frontal lobe, forcing the brain to fall back on behaviors that don’t require conscious decisions. These stress hormones also stimulate our emotional signals that instruct us to alleviate the stress….. by any means necessary. So, we turn to our favorite quick- fix: doughnuts, ice-cream, cigarettes,… shopping?

Bruce Wexler, MD, a neuroscientist, studies brain plasticity and how it affects our ability to change. His work shows this: Successful change requires abnormally intense, uninterrupted concentration and repetition, because we are working against the natural tendency of the brain to conserve energy. When given a choice, there is a natural tendency to do that which takes the least energy. So, our brains revert to familiar habits because they require less energy than a new behavior.

Strategies that really make a difference…

Make LIFESTYLE changes: Don’t be so focused on the one thing you want to change; look at the big picture of your life and make changes than can lead to a range of positive results. Furthermore, choose lifestyle changes that break your associations with old habits you are trying to change and help you develop new associations that strengthen health-promoting behaviors.

Approach change as if you are learning a new sport, a new instrument, or a new language. You don’t expect yourself to go pro or become fluent instantly. To be any good at it, you know it will take consistent focus, practice, and persistence. And find creative ways to track your progress and use your new skills.

Learn how to decrease STRESS. Successful change depends greatly on stress management. The hormones released by the body in response to stress directly impair the part of our brain that controls conscious decisions and behavior change

Find the right rewards – make it enticing and reachable, not too far off – the more immediate the better. Be aware of what rewards you have already associated with the behavior you want to change – and reframe these “rewards” in your mind, maybe even think of more beneficial ways to get those same rewards.

Dust Yourself off and Try Again, and Again – the more times you make the new choice, the easier it becomes to say “burger: no…. salad: yes”. 25% of New Year's resolutions will be abandon in the first 15 weeks. Of the people who successfully achieved their top resolution, less than 40 percent of them did so on the first attempt. Commitment is the key to your success.

Watch your Language! redefine your goals using specific action words: Instead of "I don't want to be lazy," opt for "I will exercise 3 times/week". Break down large goals into smaller ones. And avoid absolute statements, eg. instead of saying you won't ever eat fried chicken again, resolve to eat it less.

View setbacks as opportunities for learning. If you fall short of your goals, ask yourself what kept you from achieving them and then make adjustments. Have coping strategies to deal with problems that will come up. Find alternatives to a behavior that you want to change, and make this part of your plan. So you want to quit smoking but you smoked to relax yourself? What other forms of relaxation are available to you?

Set up your safety net: Don’t try to go it alone. Tell someone you trust about your resolutions. Support is a huge factor for success in any attempt to change. It helps to share your goals with someone who can gently nudge you in the right direction when you veer off course. Forming new relationships with people who support your new lifestyle and cheer on your efforts will increase your chances of success.

Fine-tune your spirituality. It is important to add a spiritual dimension to your goals. Give them some deeper meaning. If you have that strong, internal motivation within yourself, you will be more successful.

The fastest way to achieve even your highest goals is to get started immediately. Don’t wait until everything is perfectly in place or until you feel motivated enough. Contrary to popular belief, action precedes motivation, not the other way around. But it doesn't work that way. We need to take action first and inspiration will follow. Even the smallest of actions, can help you gain momentum to do more. And after a few weeks of action, it will be a lot easier to keep moving forward. Your brain will begin to rewire itself and sooner than you think, you may even find yourself craving the NEW “good thing” in your life.

Make a real sustainable commitment, understand what you need (to learn, leave, become) to be successful, focus on what you want to do, and have a great 2007!

December Feature Article
Comfort Foods
Facts, Fiction, & Ideas


Life itself is a yearning.
We yearn for meaning,
Purpose, love, and
the fulfillment of our dreams.
Behind every human act,
no matter how singular or small,
is a yearning for more,
more life, more depth of experience.

The body also yearns.
It yearns for food, water,
Touch, sound, and sensuality.
It yearns for aliveness
For sweet things, tasty things,
Things that stimulate and excite the senses
To a heightened experience of life.

Marc David

“Food for the body is not enough. There must be food for the soul.” Dorothy Day

The seasons are changing. Te, stressful situations seem to pile up, and a new year is right around the corner. With lots on our minds, instead of turning inward and taking time for ourselves, we shop, travel, eat, drink and party more than we have all year. By the time the holidays are over, many people are exhausted, stressed or depressed, and dealing with colds and flu. Does this sound familiar?

This is also the time of year that we consume the most “comfort foods”. These foods have an important place in our lives. They help make life a little more enjoyable. A survey of over a thousand Americans revealed the most popular comfort foods as potato chips, ice cream, cookies, candy/chocolate, pizza or pasta, steak or burgers, casseroles or sides, vegetables or salads, and soups.

From this list, it is evident that comfort foods are not necessarily those sinfully indulgent treats that we succumb to every now and then. Comfort foods can actually be healthy. People are not always looking for the immediate gratification of high fat, sugary foods; what they are looking for is the psychological comfort associated with specific foods and the memories linked to them.

In this article we will highlight new insights into why we associate certain foods with comfort, and when and why we eat them*. We also have some great comfort food tips and recipes for you to try.

Comforting Moments

Comfort foods are really more like props than food. They are the main, most obvious part of the scene, when we think back to a time when we were happy, enjoying life, or felt most satisfied. Popular media leads us to believe that people tend to eat comfort foods when they are sad, depressed, or bored. But surveys show that this is really a comfort food myth. People (86%) are more likely to seek out comfort food when they are happy or want to celebrate or reward themselves. Mood, however, does influence what you choose to eat as comfort food. When happy, people tend to choose healthier foods. When in sad moods, they are more likely to reach for the ice cream or potato chips.

Men Are From Mars

Interestingly, what most men consider comfort foods drastically differs from what women think of as comfort food. While men rate ice-cream, soup, pizza, pasta and steak high on their list of comfort foods, for women, ice-cream, chocolate, and cookies top the list. At first glance, it may seem that the main difference is that women seem to have a bigger sweet tooth. But further investigation reveals another key distinction. The foods that top the men’s list make them feel “spoiled”, “taken care of”, and were generally associated with being catered to by either their mother or wife. On the other hand, although women also enjoy these foods, the associated feelings are quite opposite. Women associate these foods with work, preparation, and clean-up. Cookies, ice-cream and chocolate are hassle-free, making them easy and effortless comfort for women.

Childhood Associations

The feelings we have when we first eat a food can follow us for a lifetime. Our childhood eating habits can follow us for years. Notice that ice cream seems to be high on almost all lists – men, women, children, people form different countries and climates. One reason for this could be that it is a form of milk, everybody’s first form of nourishment. For babies, especially breast-fed babies, milk is the original comfort food, the answer to our every cry and complaint. So, even as adults, that association lingers and shows up whenever we want to feel the comfort of knowing that we are loved and taken care of.

Favorite Foods & Personality?

So, how do we explain why your favorite comfort food is potatoes, and your sister’s comfort foods are warm bread and pop-corn? One intriguing explanation is the idea that we tend to gravitate to foods that have something in common with us. Just like we each have distinct personalities, each food has a personality of its own, a set of qualities that we associate with it. For example, mashed potatoes are the best when they are warm, soft, and full of buttery flavor that just melts in your mouth, right? And so, it is highly predictable that people who are warm and soft-hearted may gravitate more to mashed potatoes than say, beef jerky. So, take a minute to think about what you and your favorite comfort food have in common…..

Never Too Late To Create New Food Favorites

Your relationship with food can be affected by what went on at the dinner table forty years ago. If you grew up not knowing what or when your next meal would be or never having enough to feel full, it is not uncommon to become ingrained with fears of food scarcity. Unconsciously, you may always choose the richest, calorie-dense foods first, whenever available, over the lighter salad and fruit, even in later years when food is more plentiful.

The good news is that we can rewire our brains as adults. At any point in our lives, we can develop new positive connections with food, either consciously or unconsciously. For example, as an immigrant from the Caribbean, where there is no Thanksgiving holiday, I developed a strong desire for Turkey and stuffing within the first year that I spent the holidays in the US, and ever since them I crave stuffing, even at random times throughout the year. In retrospect, I realize how my love of this unfamiliar traditional holiday food was founded in the feelings of love and family togetherness that I missed terribly, being away from my home and family!

Comfort Food Tips

Here we offer you some tips for your consideration, and invite you to think more creatively about how you can enjoy comfort foods more, without the guilt.

• Remember, small doses can go a long way. Since, most times its not the actual food you are longing for but the experience of enjoying that food, just stimulating your senses with the visual appeal, the aroma, and the ambience, and the desirable company, is enough to bring comfort. Those one or two bites are just the icing on the cake.
  
• Talk it out. Sometimes, just the experience of talking openly with friends about the times when you used to indulge in your favorite comfort foods, how good they were, and what you love about them. Try it. You may be surprised to realize that after a good twenty minutes of reminiscing, your desire to actually eat the food has dramatically decreased.
  
• Use your creativity and intelligence to figure out how to do things differently this year. Perhaps the comfort you need is not to be found in food. Do you need more sleep, more time alone, more socializing, to express some suppressed feelings, or a vacation?
  
• Check out our creative comfort recipes in the Recipes (link) section. Exploring creative and exciting new ways to satisfy your desires for food that feeds the soul can be unbelievably rewarding. Experiment with a few recipes until you find your one new favorite comfort food that nourishes body and soul.
  
• Celebrating the holidays is a fun important social ritual. However, we can do this in a way that supports our health and well-being. By making time now to slow down and take care of ourselves, we can start off the New Year ready to achieve all that our mind can conceive.

Written by Mweia Uqoezwa.

*Many of these ideas are adapted from the book Mindless Eating: Why We Eat More Than We Think, by Brian Wansink Ph.D.

November Feature Article
Holiday Stuffin’
DON’T LET THE MUNCHIES GET THE BEST OF YOU.

We are now entering the holiday season, a time of year when giving and sharing bring much joy to family and friends. It is also the time of year when going back for seconds, thirds, and even fourths at the dinner table is widely accepted and even encouraged.

Any tendency toward bingeing and compulsive overeating that may lay dormant otherwise, can easily come to the surface when we are exposed to these mouth-watering holiday spreads.

This season of over-eating and under-exercising can be quite stressful on the body, and too often has unwelcome effects that compromise the way we start off the New Year. Many of us know all too well the achy feelings and the dread of realizing that we have to wake up and go to work on January 2nd. Some consequences are less obvious like lack of energy, first signs of a cold, or fleeting feelings of depression.

If you have a hard time eating only one cookie or two scoops of ice-cream, don’t be too hard on yourself. More and more, psychologists are saying that a lack of self-control is not the main reason behind overeating.

Here we share some insights and useful tips that will help you enjoy the simple pleasures of the festivities without putting your health on the back burner. With a little help, we can learn how to eat less and enjoy it more.

To answer the question of why we eat like we do, let’s think about the many factors that can drive us to overeat. These factors range from the daunting pile of bills on the kitchen counter, the food industry that’s out to exploit your weaknesses, and a culture that glorifies excess. Many of us are habitual overeaters because we were raised by a habitual over-feeder. In other words, it seems like everything in our society is designed to work against our body’s natural hormone signals that say, “I am satisfied.”

In practical terms, our stomach has only three settings: We either feel like we’re starving; we feel like we’re stuffed; or we feel like there’s room for more. Most of the time we’re neither hungry nor full, but if something’s put in front of us, we’ll eat it. Most of us don’t overeat because we’re hungry. Food for many people has become the friend that’s always there when they need it… when we are hungry and when we are not, when we are happy or sad, when we are watching TV, driving, or at the computer.

Physical triggers that can cause overeating include vitamin and mineral deficiencies, hormone imbalances, electrolyte imbalances, prolonged stress on the body, and fatigue.
So eating nutrient-deficient, unbalancing foods usually leaves you feeling deprived or craving something that’s on the other extreme eg. If you eat something really salty, its not unusual to want something sweet a couple hours later.

Emotional triggers also play a big part in how we eat - from stress and anger to boredom and loneliness. During this time of year, family problems, relationship issues, and feelings of loneliness have been known to arise, increasing the need to cope with stress, pain and anger, and low self-esteem issues. Such emotion turmoil drives many people to seek comfort from food.

People diagnosed with Compulsive Overeating behaviors have what is characterized as an "addiction" to food, using food and eating as a way to hide from their emotions, to fill a void they feel inside, and to cope with daily stresses and problems in their lives. According to experts, a need for love and validation can lead to episodes of binging or habitual overeating.

Others who don’t suffer from this problem may be thinking, well what’s the big deal? What harm can it do? Here are just a few things to consider…

Chronic overeating is associated with an increased risk for a heart attack, high blood-pressure and cholesterol, kidney disease or failure, arthritis and bone deterioration, and stroke. Furthermore, overeating and obesity both suppress the immune system, so that people who frequently overindulge tend to suffer from more infections. Interestingly, excessive dieting also depresses the immune response. So overeating for the holidays, then going on a strict diet in January is like hitting your immune system with a knockout punch when he was already down.

Another issue that is often overlooked is the digestive problems, constipation, and inflammatory bowel complications that often follow overeating. And while the overeater is stereotyped as overweight, the petit cousin or your tall skinny uncle that puts away more than everyone else is just as at risk for developing health problems as someone who may be overweight.

“It's not about the weight... it's about the inability to deal with feelings and emotions... about using a box of pizza or a pound of M&M's as a narcotic to dull the pain,” explains one compulsive overeater. Not surprisingly, compulsive overeating is often associated with depression, both as a cause and as an effect.

If you find yourself consuming an unusually large quantity of food, and eating until you are uncomfortably full…. making the time and effort to address food issues that go beyond what you eat, to understanding why you overeat will go a long way in helping you enjoy better health and winning the battle of the bulge.

Start by identifying your food triggers, and investigating the situations that can lead to overeating. Becoming aware of whether it was a family reunion, work pressures, an argument with your spouse, or a case of the blues, is a big step in learning how to offset the situations that drive you to the german chocolate cake or second slice of sweet potato pie.

One Cornell University professor, Brian Wansink, has spent the last twenty years working to uncover hidden cues that influence how much we eat. His research asks why do we eat mindlessly, and what would help us stop? In his new book, "Mindless Eating, Why We Eat More than We Think We Eat", he explains that we overeat because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers.

So what is does it mean to eat mindlessly? Wansink’s studies show out of some 200+ food decisions made daily, we cannot really explain the majority of them. His book shows what these decisions are and how to make them work for you rather than against you. He also introduces the concept of “The nutritional gatekeeper”, the person in the family who buys food and prepares it. The Gatekeeper controls 72% of all of the food decisions of their children and spouse, giving them the power to change things for the better or for the worse.

Overall, when it comes to overeating mindlessly, almost everyone does it at one time or another. How frequently you do it is the more important question. Many people are uncomfortable admitting that they are not in control of their food choices. But once we accept this fact, it becomes easier to make small changes that can put us back in the driver’s seat. Changes in our thinking, in our kitchens, in our shopping, and in our routines can make all the difference.

Here are our top ten tips for yo-yo dieters, the food-obsessed, and anybody who's ready to gain control over food, lose weight, or simply avoid the after New Year’s slump.

Tips:

1. Identify your eating danger zones -- meal stuffing, snack grazing, dessert binging, restaurant indulging, and desktop dining, party excesses, emotional eating.

2. Pick two or three habits a month, - like not snacking unless you drink a glass of water first, or setting a one-roll limit for meals.

3. Change little behaviors - painlessly cut some calories by avoiding jumbo-sized packaging which tends to encourage consumption, or eating from smaller plates and bowls, or not eating while watching TV, or avoiding buffet-style restaurants.

4. Slow down – your stomach takes about 20-30 minutes to let your brain know that it is full. Also do more whole food cooking at home for yourself – by the time you prepare the meal you tend not to feel as hungry. Chopsticks can also help here.

5. Make your environment work for you rather than against you - set up our daily space and routine so you can eat the right amounts of food you enjoy. Eg. Don’t stock up on your weak spot snacks and only buy single servings when you do buy.

6. Be “the nutritional gatekeeper” in the family this season – your loved ones may actually surprise you and thank you for it. Get involved with planning the holiday menu and add better choices like more vegetables, greens, salads, and soups; limit the excessive desert spreads.

7. Do something different – this holiday, don’t be afraid to rock the boat a little. If you always have a buffet, try a four-course meal. That way by the time everyone works their way through the soup and salad, the main course can be much smaller, and dessert may be just a spoonful. Or suggest a better way to handle leftovers: instead of just leaving them hanging around all night, which encourages non-stop grazing, pack it up early and even take it to a homeless shelter.

8. Start Boosting your Immune System now - Try some of these easy recommendations to proactively strengthen your Immune System. Read Easy Ways to Naturally Strengthen your Immune System in our IDEA BOX.

9. Drink Up! Enjoy lots of Water, Teas (antioxidant ginger tea, green tea, etc.), or "green drinks" daily. Have that glass of Wine - Low or moderate alcohol consumption seems to stimulate immune functions in a positive way. However, excessive consumption depresses immunity.

10. Minimize and Prevent Stress - Excessive physical and emotional stress, including depression, can leave your body feeling deprived. Studies have shown that reducing stress levels can increase the activity of T cells and dramatically extend the lives of cancer patients. So, learn to relax.

BONUS TIP: Laugh more.

Clear your mind of negative thoughts, socialize more, and think positively about yourself and life in general. Laughter has been shown to increase immune function, decrease stress, and may even promote longevity. And besides, have you noticed that when you are enjoying a meal with friends that could be comedians, you don’t even focus on the food – you eat less and enjoy it more!

Enjoy life, and surround yourself with happy people.

October Feature Article
Longevity
Living Long and Lasting Longer

As we get ready to turn back the hands of time (really, don’t forget to reset your clock on October 29th), we want to share with you some ideas about longevity. While we tend to think of longevity in terms of how long we live, longevity also refers to the length of our careers. So, while a surprising number of people claim they have no desire to live to be 100, most of us realize the importance of being able to perform the many tasks of our daily lives well, without burning out before we reap the rewards.

Whether you are a parent who wants to be around and active enough to enjoy your kids and grandkids, or an athlete that wants to perform at your best past the age of 25, making choices that promote longevity can benefit you, both now and in the long run. Since longevity is not just about age, we will define it to mean the ability to perform well over sustained periods of time.

Just in case you are thinking that only athletes, actors, musicians, and entertainers are “performers”, we want you to consider that any time you turn in an assignment, take a test, engage in your work, make love, or play ball with your child, you are “performing”.
Let’s take a closer look at how we can improve our daily performance to create lasting results that benefit our health and longevity.

Life expectancy from birth in developed nations is at about 75 for men and 80 for women. In the United States, demographic experts predict a peak of 85 (82 for men, 88 for women) over the next 80 years or so. The 2000 census counted about one centenarian per 5,578 people. But while some of us are living longer, careers seem to be getting shorter. In 1910, the average age of retirement from the work force was 74 years. The average age for men and women retiring in 1998 was 64, with nearly 69% of retirees taking Social Security benefits before the full-benefit age of 65.

For athletes, the average length of an NFL career is currently 4.5 seasons and the average length of an NBA career is currently 4.7 seasons. The Major League Baseball Players Association estimates that the average professional baseball career is 4.5 seasons, including time in the minor leagues, with 53% of the players lasting four years or less.

Why? What is the missing link? A long fulfilling life and career is no accident. It may begin with good genes and great skills, but it continues because of good habits and because you want it bad enough. So while profiteering drug companies strive to develop a drug to help you live longer, the right lifestyle, experts say, can help you live up to a decade longer, and give you the energy you need to be more productive.

Less Stress, More Socializing

In a 2005 National Geographic feature story, researchers documented the main factors thought to enhance longevity in regions across the globe. They focused on several regions where people live significantly longer. In Sardinia, Italy, one team of researchers found a hot spot of longevity in mountain villages where men outlive women past the age of 100. On the islands of Okinawa, Japan, another team examined a group that is among the longest-lived on Earth. In Loma Linda, California, researchers studied a group of Seventh-day Adventists “who rank among America's longevity all-stars”. Each place produces a high rate of centenarians, and the residents suffer a fraction of the diseases that commonly kill people in other parts of the developed world. These people live longer, healthier lives with the energy and vitality to do work well into their nineties. What do they know that the rest of us don't?

One of the common themes among all the groups was that they felt less stressed in the course of everyday life. They all set aside time to rest and relax, leaving work completely behind for a while. This was directly related to the strong sense of connection that was a vital part of these communities. Whether it was with family, life-long friends, or church members, socializing was a high priority for those longevity masters.

So, with the modern high stress environments that we life in, the importance of having a strong social support system cannot be overlooked.

Controlling your Genes

Our daily lifestyle choices can be another important factor in helping to reduce the stress on our bodies and minds. On the other hand, it can also be a source of additional stress.

One habit in particular that will increase stress, rob you of energy, and send you to your early grave is Overeating. Scientists have known for decades that the most effective way of improving longevity was to eat less. The term they use to describe this practice “caloric restriction” simply reinforces what the old people have been saying for centuries: “Eat little, live long.” Some people mistakenly believe that this means starving yourself. However, if you observe older people that still enjoy their vitality you will be amazed at what they survive on. By simply trading some heavy, calorie-dense options for some lighter, more nutrient-dense foods, it is possible to eat fewer calories while actually eating more!

Several such foods have been found to increase lifespan and vitality in animals such as worms and fruit flies. Blueberries, and their polyphenols, had robust and reproducible benefits during aging that went beyond their antioxidant effects. Another compound, resveratrol, had similar effects and is abundant in mulberries and red wine.

Genetic changes that lengthen a worm's lifespan also inhibit tumor growth, according to a recent study. The finding is the latest in a list of visible characteristics that have been linked to longevity animal models, including resistance to memory loss, muscle deterioration, and harmful microorganisms. These characteristics result from the interaction between genes and their environment. What this means for us is that we have the power to influence our genes and do not have to feel like victims to our genetic inheritance. By changing the environment that we create for our bodies, we can improve the way we age.

One scientist explains that these longevity triggers allow your cells to protect themselves better against damage and creates a more stress-resistant state that seems to increase lifespan. One way that cells seem to protect themselves and slow degeneration involves the hormone Insulin. The insulin receptor controls levels of blood sugar. The more calories we ingest, especially from refined carbohydrate and high protein foods, the more we trigger the release of insulin, which stimulates a pathway that seems to promote aging. So eating less and eating better can help to reduce the stress on this system.

By reducing the function of this receptor or another related gene in mouse fat cells, mice can live up to 33 percent longer than average. In one study, when scientists got rid of the equivalent gene in worms, the worms lived three times longer. Even near death, these worms look better than normal worms half their age. Naturally, the more youthful you are, the more naturally resistant you become to the chronic diseases like cancer and cardiovascular problems.

Of course, another benefit to retaining your youthfulness would be to last longer in the more intimate performances of our lives. Viagra is the top selling drug in our society for good reason. Nevertheless, there are lifestyle choices that can improve performance in this arena, without the harmful side effects.

A Reason to Wake Up

Considering health alone, it's impossible to predict who will reach age 100, who will have the longest NBA career, or who will live to see their great grandchildren grow up. Some of the longest living, or the most successful people are very different each other in their health history, and in many other ways. There is no magic formula or pill that will ensure longevity for everyone. The key is to figure out what works for you.

More specifically, what gets you up and going in the morning? Everyone who endures longer than the average person, shares having a driving force that sustains them. And that driving force usually is somehow entangled with the word Love… a passion, a habit, a loved one. Most people that are able to do something for a very long time have a routine that they look forward to that has become engrained in who they are. This routine is made up of things that they love and that inspire them. In other words, creating a life that is worth waking up for is probably the best thing you can do to live long and last longer.

September Feature Article
ORGANIC!
What Does it Mean and Why Does it Matter?

Organic strawberries, organic chocolate, organic wine, organic milk and cookies, organic toothpaste, organic deodorant, organic pet food, organic meat, organic cotton. The list of organic products in today’s market is rapidly growing and evolving. The organic label has gone far beyond the produce section of our supermarkets, and with mega-stores like Wal-Mart expanding their organic offerings, organics are becoming more widely available in our country. While some of us don’t hesitate to spend that extra dollar on organic choices, many of us still trying to figure out what all the fuss and excitement is about.

Back in the day, when our grandparents and great-grandparents were our age, nothing in the local market was labeled organic. Why? Because everything was organic! Food, clothes, and cosmetics were farm-grown and home-made using simple natural ingredients. The food supply has dramatically changed over the last hundred years, and we sacrificed quality to increase quantity. What was once the norm, became the exception. Now, we depend on a governing body to certify that products are grown in a way that enhances balance and diversity of our natural environment and promotes our health. So now instead of simply having organic products, we have “Certified organic”. What does this all mean for us, the consumers?

Lets take a closer look at what the word organic means, how it can affect your health and well-being, why it is a growing trend, and how you can change your world with your daily choices.

The word “organic” in a broad sense refers to something that comes from living things. In the 1942, the word became a label that meant “free from pesticides and fertilizers”. Today, the definition of organic, as passed by the National Organic Standards Board in 1995 focuses on agriculture:
“Organic agriculture is an ecological production management system that promotes and enhances biodiversity, biological cycles and soil biological activity.”

It is based on practices that minimize the use of chemicals, and restore, sustain, and enhance ecological harmony. The primary goal of organic practices is to optimize the health and productivity of the soil life, plants, animals and people, which are all interdependent.

And organic agriculture is not limited to food. Organically grown cotton involves composting, naturally derived minerals and sensible crop rotation without chemical pesticides or fertilizers, and is not produced with chemical dyes and finishes. This organic process contrasts with the conventional cotton textile manufacturing, which demands 25% of the world's chemical pesticides and fertilizers, and uses formaldehyde (a carcinogen) finishes. These chemicals can result in skin irritation and respiratory problems, especially in children.

Organic practices are also becoming more critical in arenas outside of food and agriculture. The popularity of organic cosmetics and personal care items is slowly going mainstream. But most people use name-brand products without a second thought about what’s in them. Unknowingly, we apply an average of 126 chemical ingredients on our skin daily, suggests one report. And the most concerning thing about this is that 89 percent of an estimated ten thousand industrial chemicals used in personal care products have not been evaluated for safety. The government does not require health studies or pre-market testing for these products before they are sold.

While adults are becoming more aware of the potential risks posed by these chemicals, they seem to be more concerned about their effects on their young ones than on their own well-being. We are more inclined to make changes when we think about the well-being of our children and their future. The hot thing in the children's market these days is anything organic. Parents are increasingly embracing the idea of organic products – food, clothing, and creams made without chemicals that they think are too harsh for their delicate children. And with have good reason. According to Dr. Rapp, the renowned environmental medical specialist and pediatric allergist, chemicals play a major role in causing many of today's health challenges including the widespread epidemics of ADHD, cancer, diabetes, obesity, asthma, early puberty and sterility.

More and more adults and children are being diagnosed with chemical sensitivities and allergies. Though we easily recognize the typical allergic symptoms like itchy eyes, runny noses and hives, allergies can affect any part of your body and the brain, and may show up in many unsuspected ways such as inability to concentrate, fatigue, headaches, inability to fall asleep, joint pains, muscle and visual problems, and behavioral problems in children. Any food can cause allergies, but some of the worst culprits are cow's milk, wheat, and artificial colorings.

At first glance, it may seem that lip gloss, shaving cream, and our pajamas have little relevance to health and sustainability. But, science is beginning to confirm what many of us already suspect. In August 2005, when scientists published a study finding a relationship between plasticizers called and feminization of U.S. male babies, they named fragrance as a possible culprit. When industrial chemicals called parabens were found in human breast cancer tissue earlier this year, researchers questioned if deodorant was the source. The Environmental Working Group reports that more than one-third of all personal care products contains at least one ingredient linked to cancer.

Accumulating evidence shows that many industrial chemicals damage:

Our immune system: causing infections, allergies and cancer.
Our endocrine system: causing diabetes, thyroid and adrenal dysfunction.
Our nervous system: causing learning and behavior problems.
Our reproductive system: causing sexual difficulties and hormonal changes.

With the use of man-made chemicals increasing, at the same time we see warning signs from a variety of changes in wildlife and human health problems becoming more prevalent. It is reckless to think there is no link between the two. It is true that science is yet to confirm the effects of thousands of chemicals on human health. But in the meantime, why give chemicals the benefit of the doubt? WHY not replace hazardous chemicals with safer alternatives? WHY not do something to help instead of hurt the future of our children and our planet?

In honor of Organic Harvest Month, we highlight 14 Simple Ways To Be More “Organic” Today. During the month of September, you and your family can celebrate organic agriculture and the variety of premium quality organic products available today.

Here are some creative ways. . .

• Get off to a fresh start: Lather up with a refreshing soap made with organic ingredients. Then, serve someone special an organic breakfast in bed with certified organic fruit juice, tea, fresh fruit, cereal, yogurt and pancakes.
  
• It's the peak harvest season! Go to your local farmers' market and buy from your favorite organic farmer. Go on a Farm Tour and get to know your local farmers. Approximately 40-60% of all farmers' market growers are organic.
  
• Celebrate with an entire meal that's as close to 100% organic as possible. Invite friends and family to help prepare and enjoy. Try hosting an organic picnic, pizza party, tea party, or barbeque!
  
• Donate some organic vegetables and fruits (personally grown or bought) to a local soup kitchen, shelter, or family in need.
  
• Volunteer or make a donation to support organic gardening programs in your community, through schools, churches, non-profit groups, or CSAs (Community Supported Agriculture).
  
• Start your garden. Whether its Indoor, outdoor, herb planter, 1 acre, or 2x2 square feet, its not too late to start. Building healthy soil is a key tenet of organic farming. A great way to guarantee rich, organic soil is to start composting!
  
• Talk to your Kids about Organic values. Kids can celebrate with color, with a kid-friendly coloring book that explains what organic means. Visit the OTA website to order.
  
• Treat yourself or someone you love to something soft and snuggle-ready made from organic cotton or hemp – a T-shirt, a pair of 100% organic cotton socks or underwear. (In the U.S., it takes about a pound of chemicals to grow enough non-organic cotton for three T-shirts.)
  
• Treat yourself to organic indulgences: Nibble on some organic chocolate, lick on some organic ice cream or sorbet. Fill your candy jar with organic snacks or cookies.
  
• Bring an organic treat to the office to share with co-workers or to send with your children to school. Certified organic raisins, chocolate, nuts, exotic dried fruits, chips and crackers are just some of the possibilities.
  
• Remember your Best Friend! Give your dog or other pets an organic bath and treat him or her to an organic doggie biscuit or a fresh organic meal.
  
• Drink to organic! Enjoy a glass of organic wine, lemonade, or a green smoothie. There are numerous organic choices to wet your whistle.
  
• Sleep well with an organic nightcap of soothing chamomile tea and slip under your organic cotton sheets.

Spread the word that September is Organic Harvest month.

Check out organic websites eg. http://www.organicconsumers.org and http://www.theorganicreport.org to learn more about the choices and the issues. Participate in the events in your area.

August Feature Article
Understanding Salt
Simple Solutions to a Common Problem

So, you love salt! You crave its flavor and no meal is complete without your good friend, the Salt Shaker. But messages declaring the many evils of the world’s oldest seasoning continue to abound. Salt, the main source of sodium in our diets, is crucified by some doctors as the cause of high blood pressure, a risk factor for heart attacks and other adverse effects.

“Salt is salt, the experts say, and it's bad for your health”, reads one recent article in the Boston Globe. Yet, such definitive statements are misleading, and neglect important factors in the big picture. According to authorities including the Institute of Medicine, there is no doubt that an adequate intake of salt is required to maintain good health. Sodium is recognized as an essential nutrient. It regulates the amount of fluid in all the body’s tissues and systems. Your body also needs the electrolytes from salt in order to think, move, breathe, and grow.

With such opposing perspectives, its no surprise that millions of Americans continue to ingest more than 10 times the estimated minimum requirements for sodium. But the solution to this over-consumption is not as simple as throwing out your salt shaker. To find real solutions that can make a difference, we have to understand the root of the problem – where the salt in your diet is really coming from. Let’s take a closer look.

The main components of all “salt” are sodium and chloride, yet all salt is not made equal. Salt in its original form is a wholesome food that has formed over millions of years in nature and contains the many minerals needed for life. Common “table salt” that is sold in supermarkets is far from this natural state – it is a stripped refined form of sodium chloride with chemical additives. To say that is refined product is no different from natural salt is like claiming that refined white flour is no different from organic whole wheat.

Part of the problem with the use of this refined salt in the diet (the same salt used by the city on our roads in the winter) is that the body recognizes it as deficient, lacking in essential minerals. In an attempt to compensate for this deficiency, we use more than is needed to satisfy the body’s needs. Here’s a brief overview of how salt works in the body:

When dissolved in water, the elements in salt become charged electrolytes that are the most abundant components of all body fluids that bathe our cells and transport our nutrients. Hence, Sodium regulates the volume of this extra-cellular “ocean” and of blood plasma. Sodium is also essential for normal metabolism, nerve impulses, and the contraction of muscles. Chloride, helps sodium to maintain water balance and pressure. They are both crucial in maintaining the acid-base (pH) balance of the body.
Dehydration is actually a shortage of water and salt or an imbalance of these in the body. Salt is as essential as water, and should be viewed as equal partners, since we could not survive without either. In fact, after oxygen and water, salt provides the body with its most fundamental nutritional needs.

For good health, the 2004 Dietary Reference Intake guidelines recommend that healthy adults should consume about 3.8 grams of salt each day (which is about 1,500 milligrams of sodium). Americans consume an average of 3,375 milligrams of sodium a day, which is far beyond the 2,300 milligrams, or roughly one teaspoon of salt, recommended by the federal government. The upper (safe) limit for salt is set at 5.8 grams daily. More than 95% of American men and 75% of American women regularly consume amount in excess of this upper limit.

But health officials aren't concerned about the dash in your pasta cooking water or the sprinkle on your veggies. Salt added at the table or during cooking accounts for a minor portion of the sodium in the American diet. It's processed and restaurant foods that are the major problem. The excessive salt content found in processed and restaurant foods is the source of about 75 percent of the salt Americans consume daily.

Advocates are now asking the government to play a part in efforts to curb this increased sodium intake. The Center for Science in the Public Interest (CSPI), a popular nutrition advocacy group, is suing the Food and Drug Administration (FDA) in an attempt to motivate the government to crack down on the sodium content in food. The suit calls on the FDA to change salt’s current status from “generally recognized as safe” to “food additive,” providing the agency more regulatory power to limit salt in processed foods. Recently, The American Medical Association joined the push, urging the government to require labeling of high-salt foods, and called on the processed food and restaurant industries to cut salt levels by half during the next decade.
But we don’t suggest waiting on the government or the food industry to take action. So far, they have not committed to any such changes.

Here is a sampling of foods to help you get a better picture of the problem:

Swanson Hungry-Man XXL Roasted Carved Turkey frozen dinner contains 5,410 milligrams of sodium. A McDonald's Quarter Pounder with Cheese contains about half a teaspoon of salt. Two slices of Pizza Hut Meat Lover's Stuffed Crust pizza has more than a teaspoon. And don’t trust your taste buds when trying to judge sodium content, read the labels! A serving of Cheerios has more salt than a serving of Ruffles potato chips. Even small serving of low-sodium canned soups contain nearly a quarter teaspoon.

We all would agree that prepared foods seem like the perfect shortcut when you need dinner in a hurry. However, is the trade-off for convenience worth your health?

Despite taking medicine for high blood pressure, many people live on highly processed foods, add about a teaspoon of salt to each meal, and have no plans of cutting back. Why? Because salt is hard to replace. Besides enhancing other flavors, it trains your taste buds so that unsalted foods taste bland. So, “low-sodium” products are not popular with manufacturers or consumers and most salt substitutes are rejected, as they are not as satisfying. For some, it’s their last guilty pleasure. For others, especially athletes and people involved in rigorous outdoor work, it is essential to their performance.

Salt is essential for life. In fact, most people are actually harmed by very low-salt diets. And while restricting salt may indeed be beneficial in some cases, in other cases it can lead to severe dehydration, muscle cramps (including in the heart), and fatigue. But that does not mean that we should be chronic over-indulgers! Here are some simple ideas on how to balance your intake of salt and improve your overall health.

1. Go Natural!

Simply replacing the processed foods from your diet with more natural alternatives, which should be done for multiple health reasons, would drastically reduce the amount of salt you consume. The more items in your grocery cart without nutritional facts the better. The less ingredients listed on the package the better. Use fresh or frozen foods instead of canned or preserved. And watch out for the deceptively innocent bread and soups!

2. Rediscover the convenience of your kitchen.

Remember the days when eating out was an occasional weekend treat? By taking a few minutes to prepare your own meals, you can easily take control over how much salt, and the quality of salt you feed your body. Consider assembling your own Salad wrap at home from fresh quality ingredients; compared to a fast-food grilled chicken wrap from Sonic, you could not only reduce the whopping 1,035 milligrams of sodium, but also the 27 grams of fat. Preparing foods like whole grains, beans, and meats from scratch is easier than most of us think.

3. Drink more water.

Remember salt and water go together like an old married couple – they aren’t much good without the other. So if you eat salt, you must ensure that you are getting enough water. The saltier the food, the more water you need. If you know you are not able to drink gallons of water in a day, eat less salt! When the body is well hydrated, it craves and retains less salt.

4. Increase potassium intake by eating more fruits and vegetables.

A third player in the fluid balance game is potassium. Potassium works with sodium to regulate fluid volume, pressure, and pH. Even though it is known that potassium can help prevent hypertension, potassium intake is inadequate in an estimated 50% of American adults. Insufficient potassium intake has been linked to hypertension and osteoporosis. The reason for poor potassium intake is simply inadequate consumption of fruits and vegetables. By enjoying fresh fruits and vegetables as major food groups, you help to regulate your sodium and fluid levels.

5. Don’t be afraid to make Special Requests

When eating out at restaurants, ask your waiter if the chef can prepare your meal without salt.

Most restaurants that prepare meals to order will cater to your request. Then, when your meal arrives, use your personal salt shaker to control how much salt is needed, if any!

6. Learn effective ways to reduce stress.

One possible explanation for the increased consumption of Salt in our society has to do with the ability to handle Stress. Research studies suggest that the body’s ability to respond to high stress challenges may be severely compromised on a low salt diet. Considering the “high-stress” environments that most Americans live and work in, could this be an overlooked factor? Finding more effective ways to deal with stress seems like it may be helpful in our efforts to balance salt use.

7. Sweat more.

Whether through regular exercise, spending time outdoors in the sun, or even a relaxing sauna, we lose sodium when we sweat. This may help the body’s efforts to regulate sodium levels. It also encourages us to drink more water. But if your diet is low in salt, it is important to adequately replenish the salt lost with exercise, or you will be more prone to muscle cramps.

8. Invest in the highest quality for the best results.

If you want your body to function properly, you need pure whole salt complete with all its natural elements. When it comes to flavoring food, there is no shortage of salt options. But when it comes to health, there is one salt that has caught the attention of doctors and scientists because of research showing that it improves health in unexpected ways. The Original Himalayan Crystal Salt are the crystallized salt deposits from ancient oceans. Together with pure water, these pink crystals offer 84 elements needed by your body, and have demonstrated many benefits reported by users and health practitioners:

•Regulating the water content throughout the body.

•Balancing excess acidity in cells and body fluids, particularly in the brain.

•Helping to balance blood sugar levels
•Boosts antioxidant activity in the body, to slow effects of aging.

•Improves absorption of food and elimination of waste from intestinal tract.

•Helps clear mucus and phlegm from lungs - useful in asthma and cystic fibrosis.

•Strengthening bones by providing alkaline minerals and preventing bone loss.

•Stabilizing irregular heartbeats and working with water to regulate blood pressure.

•Helps clear up sinus congestion and acts as a natural antihistamine

•Improves skin clarity and radiance

Another important consideration is flavor. The robust flavor of this salt not only justifies its reputation as “the best”, it also has the advantage of allowing you to use less (as much as half as much as regular refined salt) to get the same salty taste or better!

July Feature Article
Moving Forward:
10 Keys for Transitioning

By Mweia Uqoezwa

Life is a journey in which the only constant is change. We are constantly on the move… exploring new places, meeting new faces, redecorating old spaces… whatever the case, we’re all in the race, but we set our own pace, because its not about haste.

Making changes in our life and lifestyle is not a single event; it is a process – a series of transitions, of small changes that yield the desired results. How long it takes and what we experience in each stage is as diverse as we are. The whole experience of transitioning is a cycle of the familiar and the unfamiliar that in time transforms into the new familiar. This is a process that requires us to let go of the past, embrace new ideas and skills, explore other options, and discover new horizons, while maintaining the most beneficial aspects of our past and present life.

You cannot go back and change the past, but right now, know that you are one choice away from a new beginning! As we begin to reassess our lives, and plan for our future destinations, several factors must be kept in mind as essential for successful transitions.

The following section outlines some key questions to ask yourself on your journey ……

1. What is the dream that I am moving toward?

Dreams are like stars. We reach for them even though we cannot imagine how we will ever reach them, but in the act of reaching, we learn how to use them, like the explorer navigating his way in the unknown sea, as guides you follow to reach your next destination. Know where you are going and FOCUS.

2. What is the personal meaning of this transition for me?

Remember WHY you want or need to make this change, and how this change will benefit you and move you closer to your goals.

3. How do I feel about these changes?

It is very important to be AWARE of the physical changes and any emotional changes. Transitions can elicit a mixture of feelings such as: excitement, pleasure, energy, peace, but also loss, confusion, loneliness, panic, or resentment. Even though it can be uncomfortable to express such deep, ambivalent feelings, doing so will make the transition much easier.

4. What do I need to learn and what am I learning?

To move successfully through transitions, it is important to evaluate, understand, and LEARN from our previous experiences, as well as to apply new understandings to handle the present situation more effectively. There is also a learning curve we must climb to gain the knowledge and skills needed to thrive in our new setting.

5. Am I willing to give up some things in order to gain much more?

Every journey involves leaving behind the old to move to the new. As we transition, we must overcome our fear of LOSS in order to GAIN. We must be prepared to replace things that are no longer beneficial or expedient with new alternatives that will stimulate our progress.

6. What is the best approach to transitioning for me?

Some of us can make dramatic transformations in our lives, by instantly changing our perspective. Many of us are better able to maintain changes that are more gradual. Find your own way, go at your own pace, but remember that in order to successfully create change you must be willing to step outside of your comfort zone. CONSISTENT EFFORT is the key!

7. What is the best possible choice for this situation?

If you find yourself stuck, struggling to decide between two choices, its highly likely that neither A or B is right for you. Ask yourself what is your third option. Be aware of all possible alternatives. And remember, we create tomorrow’s reality by the little choices we make all day today.

8. Am I celebrating my successes and using my failures as stepping-stones to my growth? All great endeavors have challenges; that's what makes them great. Every success and failure is a step toward your goal. Take time to enjoy small successes, and to learn from apparent failures. Be completely honest with yourself at all times, and stay persistent. Writing or keeping a journal can be very helpful in this process.

9. Am I ready to embrace the unknown?

Issues will arise and unexpected events will occur. Longings will come and even depression. Learning how to use your intuition, creativity, and resources to deal with the unexpected is something you will develop as you build confidence in yourself. Identify your strengths and most valuable qualities, and figure out a way to put them to use.

10. Who do I know that will support me in my transition?

Go where you are celebrated not tolerated. Meet other people excited about creating positive changes in their life, and improving their health. We encourage you to take advantage of the support and services offered by The Raw Choice to help you along in this process.

The principles discussed here can be applied to all aspects of our lives, from lifestyle habits and career changes, to transitions in your family, in relationships, in age, and in identity. Within us all is the spirit of Adventure that grows from embracing the unknown; it helps us succeed in the face of Doubt and Uncertainty. Keep learning from your experiences and keep moving toward your goal.

“After climbing a great hill, one only finds that there are many more hills to climb. I have taken a moment here to rest, to steal a view of the glorious vista that surrounds me, to look back on the distance I have come. But I can rest only for a moment, for with freedom comes responsibilities, and I dare not linger, for my long walk is not yet ended.” - Nelson Mandela