Transcript D6-12DDT-Chrx - The Health Coach Group

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Business Name
Contact Info
The Health Coach Group
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Grocery Shopping
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Most and Least Contaminated Produce
Many people can’t afford to buy all organic all the time, but you don’t have to buy all organic produce to reduce your
risk for chemical contamination. This list from the Environmental Working Group, tells you which fruits and vegetables
contain the most chemicals, and which ones are least contaminated. Use it when shopping, to help make the best
choices for you and your family: even if you can’t buy entirely organic foods.
Source: Environmental Working Group
.12 Most Contaminated
Peaches
Apples
Sweet Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Grapes (Imported)
Spinach
Lettuce
Potatoes
12 Least Contaminated
Onions
Avocado
Sweet Corn (Frozen)
Pineapples
Mango
Asparagus
Sweet Peas (Frozen)
Kiwi Fruit
Bananas
Cabbage
Broccoli
Papaya
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Grocery Shopping
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The Dirty Dozen
Packaged and processed foods get many a family through the day. They are convenient and portable, and
they stay fresh for a long time (thanks to all those preservatives). The additives put into processed foods to
make them look and taste better include unhealthy amounts of salt, fat and sugar – and those are the ones
you can pronounce. These additives, however, have a price that may include side effects, food allergies,
increased waistlines, decreased absorption of minerals and vitamins, cancer and more.
Below is a list of the 12 most pervasive and detrimental food additives and substances you can eat, in no
particular order.
1. Artificial Sweeteners:
Artificial sweeteners are a combination of chemicals that exist to make our foods sweeter without the
calories of sugar. Most artificial sweeteners have side effects, and their chemical breakdown in the body
can be toxic. In addition, in combination with other food additives like artificial colors, artificial sweeteners
can have a much more potent effect on nerve cells. Artificial sweeteners link to over 90 side effects.
2. Refined Sugar:
People in the US consume 150 to 175 pounds of sugar per year. In other words, people are consuming
half a cup of sugar a day and most aren’t even aware of it. Due to its insidious nature and the fact that it
can be found in virtually all processed foods, unless they say “sugar-free,” we subsist on sugar. High
consumption of sugar and the corresponding elevated insulin levels can cause weight gain, bloating,
fatigue, arthritis, migraines, lowered immune function, obesity, cavities and cardiovascular disease. It can
also disrupt absorption of nutrients, possibly leading to osteoporosis, depression, PMS symptoms and
stress.
3. Monosodium Glutamate (MSG):
MSG is an excitotoxin used to bring out the flavor in foods. Excitotoxins are toxins that bind to certain
receptors (e.g., certain glutamate receptors). According to Dr. Russell Blaylock, an author and
neurosurgeon, excitotoxins can cause sensitive neurons to die. Many people experience a host of other
side effects like headaches, itchy skin, dizziness and respiratory, digestive, circulatory and coronary
concerns.
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Grocery Shopping
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4. Artificial Colors:
Artificial colors are synthetic chemicals that do not occur in nature. Most are derived from coal tar and
can contain up to 10 parts per million of lead and arsenic and still be generally recognized as safe by the
FDA. Artificial colors can cause allergic reactions and hyperactivity and ADD in children, and may
contribute to visual and learning disorders or cause nerve damage.
5. BHA and BHT:
BHA and BHT block the process of oil rancidity. These additives seem to affect sleep and appetite, and
have been associated with liver and kidney damage, hair loss, behavioral problems, cancer, fetal
abnormalities and growth retardation.
6. Sodium Nitrate and Nitrite:
Sodium nitrate and nitrite are preservatives that are added to processed meat products. These
compounds transform into cancer-causing agents called nirosamines in the stomach. Noticeable side
effects include headaches, nausea, vomiting and dizziness.
7. Caffeine:
Caffeine is an addictive stimulant found in soft drinks, gum, diet pills and pain relievers; it naturally occurs
in coffee, cocoa and tea. Caffeine causes calcium to be excreted from the bones, which can lead to
osteoporosis and increase infertility.
8. Olestra (Olean):
Olestra is a calorie-free fat substitute used as an ingredient in snacks and chips. Olestra inhibits the
absorption of some vitamins and other nutrients. It can also cause diarrhea and anal leakage.
9. Brominated Vegetable Oil (BVO):
Brominated vegetable oil is used to keep flavor oils in soft drinks in suspension. When consumed, it is
stored in fat and over time can accumulate. This additive can lead to reproductive interference and birth
defects. It has been banned in 100 countries.
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Grocery Shopping
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10. Partially Hydrogenated Vegetable Oil:
Partially hydrogenated vegetable oil is made by reacting vegetable oil with hydrogen. When this occurs,
the level of polyunsaturated oils (good fat) is reduced and trans fats are created. They are associated
with heart disease, breast and colon cancer, atherosclerosis and elevated cholesterol.
11. Pesticides:
Every year more than two billion pounds of pesticides are added to our food supply. That’s about 10
pounds per person per year. Many of the pesticides used throughout the world are carcinogenic.
Pesticide accumulation also undermines our ability to resist infectious organisms, may impair fertility
and contributes to miscarriages and birth defects.
12. Genetically Modified Organisms (GMOs):
GMOs are plants or animals that have had their DNA modified. In the US, the majority of the corn,
soybean, cotton and canola crops are now genetically modified, and one or more of these can be found
in nearly every processed food. GMOs have not been proven to be safe and some studies show
GMO’s may decrease immunity to diseases in plants as well as humans, may cause resistance to
antibiotics and may have a negative impact on genetic function. Plants that are genetically modified to
be resistant to disease, pesticides and insecticides could diminish the need to use these strong
chemicals, or adversely, may build up a resistance and therefore require even larger amounts of
chemicals than before. It is still too soon to tell: there is no long-term supporting evidence at this time.
Excerpted from a post in the January 2008 issue fooddemocracy.com
by Kelly Scotti, and supplemented with information by the Center for Science
in the Public Interest http://www.cspinet.org/reports/chemcuisine.htm
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Healthy Snacks
Crunchy
apples
frozen grapes
rice cakes
popcorn: use coconut oil to pop in a covered pan
carrots: particularly the super-sweet, organic baby carrots
crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette)
whole grain toast, rice crackers and dip (hummus, tabouli)
nuts
Sweet
wheatgrass
fresh, whole fruit
organic yogurt and ripe fruit
apples and nut butter
sprouted date bread with jam
dried fruit
use leftover grains to make sweet porridge, heat grains with fruit juice, drizzle maple syrup, sprinkle cinnamon, add
soymilk, bananas, etc.
smoothies: mix whatever you have in the kitchen: fruit, ice, soymilk, yogurt, carob powder, etc.
fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts, berries or raisins and serve; can be put
through the screen of a juicer for a creamier consistency.
freshly squeezed fruit juices: Make your own and try different combos.
sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle
with cinnamon and bake.
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Grocery Shopping
Healthy Snacks (continued)
dates stuffed with nut butter
cacao nibs
Salty
olives
pickles and pickled vegetables, such as carrot, daikon, beets and lotus root
tabouli, hummus
oysters and sardines
steamed vegetables with tamari/shoyu or umeboshi vinegar
tortilla chips with salsa/guacamole: whole grain chips and freshly made salsa/guacamole
sauerkraut: it will also knock your sweet craving right out!
fresh lime or lemon juice as seasonings or in beverage
small amount of organic cheese
Creamy
smoothies
yogurt
avocados
rice pudding
dips and spreads, like hummus and baba ghanoush
puréed soups
puddings made with silken tofu, avocado or mashed banana
mashed sweet potatoes
Adapted from Whole Foods
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Produce Storage
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Apples ripen quickly at room temperature; ten times faster than an apple kept at 32°F. Store apples in a plastic bag in the refrigerator, away
from strong scented foods to prevent flavor transfer.
Do not refrigerate bananas until they are ripe. Once they are in the refrigerator they will turn black, but the insides will ripen more slowly. To
ripen green bananas, put them in a plastic bag, seal it and place the bag in a warm place, such as the top of your refrigerator. This will cause
the bananas to heat up which will speed up the ripening process.
Store broccoli in the high-humidity, vegetable crisper section of your refrigerator for up to three days. Refresh broccoli in ice water to maintain
its bright green color.
Head cabbage will last at least a week when stored in a plastic bag in the refrigerator's humid vegetable bin. Savoy and Napa cabbage should
be consumed within three or four days.
Before storing carrots, remove their green tops, rinse and drain, then put the carrots in plastic bags. Store them in the coldest part of the
refrigerator with the highest humidity. They'll last several months this way.
Cauliflower should be placed in a plastic bag and stored in your refrigerator crisper. When stored properly, cauliflower will last up to five days;
however, it is best when eaten within three days.
To store celery, trim the base and remove any leaves or ribs that are damaged or bruised. Rinse, place in a plastic bag, and keep in the
refrigerator's humid vegetable bin; this will last about two weeks.
Rainbow chard should be refrigerated in plastic wrap up to two days.
Wrap unwashed greens in damp paper towels. Refrigerate in a plastic bag, in the crisper section of the refrigerator for up to five days.
Corn is best eaten immediately. However, it can be stored in the refrigerator for a few days in plastic bags with the husk still on.
Grapes are harvested only when fully ripe. Before storing, remove any spoiled grapes with broken skins or browning from the bunch and keep
refrigerated; they should keep up to a week. During storage, continue to remove any and all spoiled fruit. Grapes can also be frozen, which will
extend their storage life up to three months.
Adapted from Whole Foods
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Cleanse Your Mind
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Affirmation
“Consider it pure joy, whenever you face trails of many kinds, because
you know that the testing of your faith develops perseverance.” James
1:2-3
Thoughts
What if your problems disappeared today? How would your life change?
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Cleanse Your Mind
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Thoughts, Feelings and
Intuitions (Spiritual,
Family, Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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