Dairy Free Recommendations:
1 cup hemp
6 cups water
blender for two minutes
When shopping for nut milk It is important to stick with unsweetened nut milk and always check your ingredients list for added sugar (if you are buying flavored), chemicals, toxins and gums such as carrageenan...stay tuned for my gums blog later this week
Did you know chocolate is dairy free?
Cocoa/Cocao is dairy-free, Chocolate is dairy free until milk solids are added to make milk chocolate.
Pro Tip: Try to choose chocolate with 80% or more cocoa
Why I avoid most dairy products:
1. Did you know we are the only species to continue to drink ANOTHER ANIMAL'S MILK after infancy? Did you also know there are no true guidelines of milk consumption for survival/proper organ function?
2. We and animals store toxins as fat, which means animals who do not roam on pasture and are being pumped with hormones/antibiotics are storing those toxins as fat, which we are then drinking and storing as fat.
3. Healthy cows are supposed to roam on Pasteur (which is where they get exercise, fresh oxygen, vitamin D and healthy grass, insects and bugs. This reduces the need for antibiotics because the cows are generally healthy and eating what their bodies intended on them eating to receive adequate nutrients. In both animals and humans, antibiotics affect the stomach in dangerous ways. Overuse of antibiotics not only kill off bad bacteria but also the good bacteria as they are unable to differentiate between the good and bad. In turn, this destroys the gut microbiota leading to a slew of other issues with disease states coming from inflammation (from toxins) with the majority of our immune system lying in our gut.
Cow’s milk recommendations:
1. Raw, grass-fed unpasteurized milk, which provide enzymes (lactase) to help better digest sugar, protein, fat soluble-vitamins (D & K2) and fat
3. Organic Valey Grassmilk: Our milk is always produced without antibiotics, synthetic hormones, toxic pesticides or GMOs. Filled with vitamin D3
3. The A2 milk company: Our cows have not been treated with growth hormones, rBST or antibiotics.
Pasteurization: Needed to kill off the bacteria from the sick and dirty milk from conventional cows that are fed GMO corn, soy and supplements, which increases need for antibiotics and growth hormones. Pasteurized conventional dairy does have higher omega 3:omega 6 ratio, which is good, but it’s still processed.
Typical side effects of dairy include eczema, itchy skin, red skin, bloating, gas, stomach pain, nausea, diarrhea. These side effects can occur anywhere from thirty minutes to 2-4 days after consumption.
Most people who believe they are lactose intolerant, may actually be allergic or intolerant to the protein (casein) that makes up about 80% of cow's milk.
Casein (protein in milk): 80% curd that typically has a low compatibility with human digestion
A1 beta casein in modern dairy cows (Holstein cows: black and white) have been bread to produce more skim milk and is not compatible with human digestion. A1 protein can form an opioid, which is why cheese can become so addictive
A2 beta casein: easier to digest (Asian, African, jersey cows). Goat and sheep milk are 100% A2 (tolerated better than cows milk) and are found in brown/tan/white/dark brown cows
Whey (protein in milk): Makes up about 20% of cow's milk, is more bioavailable and easily digested. This part of the milk is typically thrown out when making cheese and yogurt via cheese curd and a cheese towel. Fun fact, Greek yogurt actually removes a ton of whey during processing.
Osteoporosis vs. cow's milk:
Did you know the countries with the highest cow's milk consumption have the highest osteoporosis rate, with American being high up on that list? Yet, we were told from a young age that milk builds strong bones, right?. Wrong, talk about good marketing! Sure, calcium builds strong bones and teeth, but high acidity is dangerous to our bones and cow's milk is a great source of acid Calcium is also important for our nervous system, hormones and enzyme function along with reducing pms symptoms. With calcium being essential for many bodily functions, it also needs co-factors to get to where the calcium needs to go. These co-factors include combining vitamin D and K2 with calcium to get calcium where it needs to be in the body (bones and teeth) and not sit in the soft tissue. This is a large problem with low fat milk as these fat soluble vitamins are stripped from the milk along with the fat that we need to help absorb any added forms of vitamin D and K2.
Unfortunately, milk is a highly acidic form of calcium, which can in turn affect bone health; however there is positive news, plant calcium can decrease acidity. Acidity is also affected by many other factors, so ask yourself how is your stress level? How much caffeine do you consume? How much sugar and salt do you eat? How old are you? As we age, calcium leaches from our bones, which is why calcium supplementation is extremely important especially after age 35, because around 35 years our bodies start to lose more bone mass then they can replace.
Osteoporosis impacts women at far better rate than men (80% of cases are with women). We are losing bone mass at a faster rate, which is extremely concerning. Just remember, all of these factors (above) can influence our bone health, but each day we wake up is another day to make a change and strengthen our bones as they are consistently breaking down. Remember, new bone growth is stronger and more flexible than old bone growth and bone loss is highly preventable.
Tips for Healthier Bones:
Plant based sources of calcium:
CLA (conjugated linoleic acid) is a fatty acid with positive affects in lean body mass, immune function, and risk of DM, heart attack and breast cancer. Although grain-fed cows produce about 3x more milk, pasteurized cows provide more CLA and 3x the omega 3. So if you were to drink any cow's milk other than raw, I would one recommend a whole milk (less additives/synthetic nutrients and no removal of K2 and vitamin D (fat soluble vitamins), which are extremely important in fat absorption and digestion) and two, I would choose pasture raised, low temperature, pasteurized cow's milk.
The hormones in milk can affect the health of young females (rBGH given to cows –hormone that helps dairy cows to produce more milk). Puberty onset has started extremely early and usually occurs from increased milk, skin care products, and plastic. RBGH doesn’t have to be labeled in products...SCARY!
Overall, you do you, but if you feel you are having a lot of GI problems, acne/eczema, etc. you may want to try an elimination diet to see how you feel.
#1. Eliminate all cow's milk for about two weeks
#2. Slowly re-introduce cow's milk. I would stick to just a cup of cow's milk so if you have a reaction you'll know it's from the milk and not the gluten if you were to eat Cheetos or a pizza something
#3. Wait up to three days for a reaction
**No reaction? Now you know the symptoms are likely coming from another source (may not necessarily be food)
**Reaction? Great! Now you know what your intolerant to...but time to figure out WHY!
Source 3: Funk'tional Nutrition Podcast
Why do I keep seeing gums in my store-bought food items? Are they safe for me? Why do I feel bloated after eating what I thought to be health conscious foods?
Let’s start with the health conscious foods. This is the tricky part about grocery shopping or nutrition in general, because many of us think “let me go buy some almond milk because it’s supposed to be good for me,” and then don’t give it a second thought to look at the ingredients list, but I’m here to tell you that not all almond milks or food items are created equal. We must constantly remind ourselves that one, just because something is deemed “healthy” in society, does not make it healthy in reality. Second, whenever something, such as macronutrients, calories, sugar or salt are removed from a product, the product goes through further extensive processing and must have more macronutrients, sugar, calories or sodium added back in excess to even out the flavors. Nothing is as simple as just removing an ingredient. Next time you go to grab a low fat yogurt, check the sugar content, because I can guarantee you it’ll be a lot higher than your regular full fat yogurt. Also, don’t forget fat isn’t always bad –we need fat to absorb fat soluble vitamins (A, D, E, K) and is also great for brain health and growth in children.
Time to get into the nitty-gritty of gums and what they do in our food and more importantly what they do in our bodies. With the help of Chris Kresser, I am going to review the most common gums found in our "health conscious" food products from the most problematic to least problematic gums.
Like all food is not created equal, all gums are not created equal either. Let’s talk carrageenan, a food additive commonly used as a thickener/stabilizer that most of us have seen on the ingredients list of foods we typically eat. Red Algae (seaweed) carrageenan has been around for years, the current problem is the refined, isolated carrageenan found in modern processed foods, especially in almond and coconut milks.
There are two types of carrageenan, undegraded (approved for use in food products) and degraded (poligeenan). Animal studies show the use of poligeenan (they called carrageenan) in relation to the formation of ulcers and cancerous lesions in the colon.
Poligeenan is significantly more detrimental to the health of lab animals and can cause cancer when on its own in high concentrations; whereas, undegraded carrageenan has only been known to accelerate cancer only when administered with a known carcinogen (toxin). Poligeenan also produces more severe ulceration and inflammation than carrageenan at lower concentrations.
In animal studies, carageenan has been seen to produce intestinal damage. It is also good to not carageenan can be more harmful when consumed with water compared to food and is species dependent between different animals which makes it more difficult to test on humans.
For ethical reasons, human studies are limited, but some have been completed with undegraded carrageenan that noted potential negative ramifications for the cell function and vitality and cell cycle arrest. Increased cell death has been found in concentrations lower than what would be found in a typical diet...SCARY!
Unfortunately, poligeenan can be produced from carrageenan; however, has no functional (thickening) effect in food and would be unlikely to show up a high amounts in processed foods. A concern with small percentages of consumed carigeenan is if it can be degraded into poligeenan during digestion as some evidence indicates this can occur in as much as 10-20% of carrageenan. This is uncertain, but still concerning as studies report a potential correlation with carrageenan and ulceration and inflammation with gut issues. Overall, carrageenan's studies are inconclusive with no proven safety, aka I’d avoid it at all costs especially if you have digestive issues.
Tara gums: (endosperm of legumes) is second in line for being in the "danger" zone strictly for the reasoning it doesn’t have enough evidence of safety on humans
Gellan gums: produced by bacterial fermentation, which is a bulking agent. In a study of rats, abnormalities were found in the intestinal microvilli, which is scary to think about and with the lack of overall data... this should make you weary and to be avoided for safety.
Xanthan gum is a largely indigestible polysaccharide produced by bacteria -similar to gellan gums. Studies show it may cause soft stools with an increase in water and sugar content in the intestines. Xanthan gums have been widely studied and also shown an increase in short chain fatty acid content, which is vital in colon health, but immature digestive systems have been shown to be extremely sensitive to SCFA; thus reasoning for the correlation of xanthan gum intake and necrotizing enterocolitis in infants who use formulas with this added gum.
*There are some positives with oral xanthan in that it has been shown to reduce cholesterol, slow tumor growth, prolong survival of mice with melanoma and has the ability of the intestines to adjust and adapt quickly to this food source (intestinal bacteria).
*Be mindful, xanthan gum is produced by bacterial fermentation of a sugar-containing medium that is often made of corn, soy, dairy or wheat, which are all common allergens. The problem is that manufacturers can claim the xanthan gum is still gluten-free...IT'S NOT.
Overall, avoid consumption of xanthan gums by infants/formula, in those with the above allergies and those with digestive problems. I would suggest to avoid xanthan consumption on a regular basis to avoid potential GI damage –try to stick to a real, whole food diet.
Guar Gum: This is derived from food (guar bean) and is not produced using common food allergens. This gum has been shown to decrease body weight, lower blood sugar, decrease cholesterol and is high in soluble fiber. This gum is non carcinogenic or teratogenic (harmful to fetus); however, it can increase gas and have some GI side effects that have been said to improve with the removal of gums. Highly suggest avoiding gums with SIBO and IBS.
Locus Bean Gum (same level of safety as Guar gum): This gum is made by the carob bean (seeds of the carob tree) that has been shown to decrease cholesterol, increase HDL: LDL ratio and is non carcinogenic/toxic. Increased gas has been reported, but also noted to be gone within 1-2 weeks after consumption. Again, avoid with GI problems such as SIBO/IBS.
Gum Arabic: least problematic gum and is from the sap of an acacia tree. This gum is “not specified” as an additive, which means little or no observed toxic potential exists (positive or negative). Aside from a slight reduction in cholesterol and an increase in breath hydrogen test, which indicates metabolism by intestinal bacteria. This gum is one of the most powerful prebiotics, stimulating the growth of lactobacilli and bifidobacteria with conclusions stating it is as effective, if not more effective as the prebiotic inulin.
Hope this helped clear up all your "sticky" questions!
Natural flavors sound great, right? I mean for years when I looked at an ingredient list and saw natural flavors I would think to myself, sounds safe and "natural" to me and into the shopping cart it would go, but little did I know....
Little did I know that "natural flavor" is the fourth most common ingredient listed in EWG's food scores with salt, sugar and water being listed more frequently.
Little did I know there's a profession titled, flavorist, and they create flavors in a way that keep us wanting more. So instead of creating a bold, long-lasting flavor, they creating an intense, short-lasting flavor that doesn't linger and instead increases your desire for more...and more... And here we are wondering why our obesity rates are rising... these flavorists are turning us into (junk) food addicts.
Some flavors can contain more than 100 chemicals.
The Federal Food and Drug Administration defines a natural flavor as “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.”
Just because the ingredient is natural and not artificial does not make it much healthier or safer. Natural may actually have more detrimental environmental issues than artificial flavors that are synthetically made in a lab. Natural flavors may also contain synthetic ingredients/chemicals to enhance and create the effective "go back for more" flavor profile.
Example: Orange flavor may contain orange extract; however, it may also contain bark and grass extract because of the poor availability and to help lower manufacturing cost while raising sales cost.
Ethanol (alcohol) is scarily a natural solvent that can be used in flavors. Wanna hear something even scarier? Natural vanilla substitutes are not only common in the form of wood pulp, but can also come from the yellow secretions from a beavers anus that the beavers actually use to mark their territory....GROSS!!!
Ingredients or flavors that come from genetically engineered crops (GMO) are labeled natural, as the FDA still needs to condense the definition.
If you see natural or artificial flavors on an ingredient list you have no idea what ingredients, chemicals, solvents or preservatives have been added to create those flavors...how scary!
The following information below has been taken directly from www.EWG.org:
Overall, thousands of flavor chemicals are being added to foods without FDA oversight or review of the available safety information or the concentration used.
What kind of flavor do I look for?
All this being said, sticking to whole foods with fresh herbs and seasonings that create your flavor profile is 100% better than buying "fake," processed foods with synthetic (chemical based) flavors!
STRAWBERRY BANANA SMOOTHIE:
1 frozen banana
8 frozen strawberries (without stems)
1 tsp MCT oil
2 Tbsp flaxseed
1/2-1 scoop protein powder (depending on if I've worked out or not)
1 LARGE handful of spinach
Blend together in the blender until smooth and Enjoy :)
ANTIOXIDANT FUELED STRAWBERRY SALAD
Rinse leafy green of choice (spinach/arugula/mixed greens)
Add in slivered almonds, diced strawberries, chopped grilled chicken, and roasted sweet potatoes
Top it off with some avocados and tomatoes
Dress with my HOMEMADE STRAWBERRY VINAIGRETTE (Blend together 4 strawberries + 1 Tbsp red wine vinegar + 4 Tbsp olive oil + 2 Tbsp balsamic + salt and pepper to taste). If you would rather a sweeter dressing, add 2 Tbsp honey.
Strawberry season is usually from about April to August as they are the first fruit to ripen after rhubarb in the spring/early summer!!
Smaller the berry = more flavor
Larger the berry = more water = duller flavor
Buying strawberries at your local farmers market or strawberry patch allows you to find out more about your farmer and the process they use to grow their strawberries (organic)!
Easy Ways to use strawberries
DETOXIFY YOUR BODY WITH HIGH ANTIOXIDANT & NATURAL DIURETIC FOODS
Asparagus helps cure urinary tract infections through the antiurolithiatic effect that helps use the amino acid, asparagine, which increasing diuresis (urine excretion) while lowering urine forming stones, riding the body of excess sodium, and reducing oxidative stress, which reduces free radicals through antioxidants and glutathione, which can help prevent cancer and be used as a prebiotic fiber that aids in digestive and gut health.
Research shows that this positive effect can be caused by a high amount of flavonoids, tannins, polyphenols and antioxidants such as vitamin C and E from food sources. High vitamin C and E sources include citrus foods, asparagus, bell peppers, almonds, sunflower seeds, tomato avocado, spinach, and oils. The diuretic properties of asparagus increase the frequency and volume of urination, which helps detoxify and flush the TOXINS out of the kidneys and body.
Why in the world does asparagus give off such a potent smell when we pee? Don't worry, this is completely normal. This happens because the body breaks down and metabolizes the components of ammonia (colorless gas of Nitrogen and Hydrogen with a pungent smell) and sulfur found in asparagus into chemical compounds that detoxify the body and remove the toxins from the body through the urine!
Goat Cheese ASPARAGUS SIDE DISH IN 15-20 MINUTES
3/4 pound asparagus, hard ends cut off (Look for thick, hearty stalks for easier preparation and better taste/texture)
1 tsp sea salt
1 tsp garlic, minced
3 tablespoons goat cheese, crumbled
1/2 tsp garlic (and herb) powder (optional)
I am going to go on a little rant, so I apologize in advance, but hang in there with me! Not only am I sick of the bullying that goes on of those who are overweight, but I have also realized how sick I am of people putting others down for being in small, in shape or choosing to eat what they desire and fuel their body with healthy nutrients instead of junk!
STOP JUDGING. IT IS NOT YOUR LIFE TO JUDGE.
The term healthy comes in all shapes and sizes, and just because someone isn't a size 4 doesn't mean their not healthy. Hormones, chronic stress, increased toxins in the body, genetics and autoimmune diseases are just a few points that can make it difficult to lose or gain weight, but that does not make someone unhealthy. Vise Versus, just because someone is a size 2 doesn't mean they don't eat, are unhealthy or "need a cheeseburger."
Putting people down by saying some of the examples below can have serious effects on someone's mental health.
Stop judging. Stop being jealous. Stop saying hurtful things to people just to put them down and make yourself feel better. Stop bullying. Lift one another other up. Empower each other.
If you are struggling with self-esteem issues or any mental problems in regards to weight:
My personal story
I work hard for the way I look, and even before I was told I have multiple food intolerances I always lead a highly active life with good sources of nutrient intake, and for most of my life I have heard "you're too skinny," "someone get her a cheeseburger," "I'm not going to be friends with skinny people this year," "you need to eat a piece of cake," "your legs are too small," "do you even eat?" Yes, ever since my "diagnosis," I have lost weight, and that is likely because I eliminated most processed dairy, grains and sugar in my life some being cow's milk, wheat and soy. Let's not forget... I was in college, so in reality it was okay I lost a few of the "sophomore 15," (in my case) that never left me. However, just because I have a small waist and a flat stomach does not mean I do not work hard to be healthy. I try and work out as often as I can; more so I move my body as much as I can and feed my body with whole, non-processed foods. I am healthy. I am not "skinny," and I will refuse to let my intolerances, size or other people's comments define me as a person.
All of the above comments are typically followed by multiple laughter's by outsiders, and it is frustrating because I just want to scream "I can't eat a cheeseburger or a piece of cake, nor do I want to because of my lifestyle choices and the knowledge I have learned through my education." My most favorite comments are "what do you do to stay so skinny?" or "she probably doesn't eat anything" because this gives me a moment to explain to them how much I do eat and educate people on the importance of food! Being healthy = eating whole foods, self care, gut health, sleeping well, removing toxins, and eating whenever you're hungry. So many American's under-eat, which often times leads to weight gain, which make sense as nearly half of Americans are overweight or obese, yet there is more healthy-conscious food and information availability than ever before.
So, why is it that we have to be unhealthy to fit in? It's a sad sad world we live in, but I am just thankful that I have a good sense of humor and I am able to brush off the comments and know that I do not need to make unhealthy choices just to "fit in" and not be laughed at. However, there are many people out there who can't just laugh it off or move on, and those comments can turn into a mentality issue of "well now I can't gain weight because everyone sees me as skinny, so if I put on a few pounds they will notice," which can then turn into an eating disorder. It's as simple as that people.
"Be kind to one another" -Ellen Degeneres
REMEMBER, YOU HAVE ABSOLUTELY NO IDEA WHAT IS GOING ON WITH SOMEONES LIFE OR BODY...PHYSICALLY, MENTALLY OR EMOTIONALLY.
Why are we scared of sugar? Back in the Paleolithic era some tribes obtained up to 80% of their calories from honey during the honey seasons and others up to 20% on a daily basis.
The reason we are scared of sugar is because of the type of sugar we are consuming. Sugar intake has increased from 13% to 16% since 1977, and more than 3/4th of this increase was due to the increase in sugar-sweetened beverages, rather than whole food sugars.
The sweet taste of sugar is strongly tied to the reward centers of our brain, which can relieve pain and reduce depression and stress. This is why sugar leaves us wanting more; wouldn't you want more of something that made you happy and feeling relieved or less stress? However, refined, white sugar can provoke immune response in the gut, which can lead to gut inflammation and a compromised immune system, since the gut makes up about 80% of the immune system.
Honey was a staple in the Paleolithic era and contains both fructose (sugar in fruit) and glucose with multiple proteins, enzymes, minerals, and other phytonutrients. Studies show great health benefits while SUPPLEMENTING 3-5 Tbsp of honey each day. Specifically studies show 3.5 Tbsp/d have many beneficial physiological effects including increasing antioxidant levels and decreasing cholesterol-based levels, blood sugar, etc. levels while reducing inflammation. For most benefits be sure to consume honey unheated, and not to ADD honey to diet, but rather supplement it for refined (white) sugar.
This is a zero-calorie sweetener of which studies have shown may decrease blood pressure when taking at least 500 mg of stevioside powder three times per day. A small study showed that a 5-gram dose of stevia extract four times a day for three days improved glucose tolerance and improved insulin sensitivity and liver/kidney function. Ultimately, it is not a bad sweetener option, especially in those who have blood sugar control issues and desire non-caloric sweetener; however, everything in moderation.
MAPLE SYRUP, COCONUT SUGAR & MOLASSES
These three natural sweeteners are made mainly of sucrose with some fructose and glucose; with molasses having nutrients including one fifth of your daily needs of potassium, as well as calcium, B6, iron and magnesium just from one Tbsp. All three are lower than table sugar (65) on the glycemic index with coconut sugar falling the lowest at 35. Glycemic index values food on how quickly it will cause your blood sugar to spike. These all have favorable fructose:glucose ratios, which is important for those with fructose intolerances or those with gut (GI) problems. If you have either of these issues, I would recommend staying far away from agave nectar, as it has the highest fructose content of almost all sweeteners! Maple syrup has little clinical significance in humans; however, suggests it may have anticancer/antioxidant /type 2 diabetes management properties.
Natural sweeteners conclusion
Overall, mollases, coconut sugar, and maple syrup can be thought of as refined sugar alternatives. They are natural, minimally process (depending on the brand; remember, we want quality not quantity) with some minerals. If you are looking to replace refined/white sugar to improve health with positive benefits, research suggests honey & stevia would be your best bet!
artificial sweeteners cause cancer, diabetes, heart disease and metabolic syndrome...false!
The media has engrained into our heads that artificial sweeteners cause all these issues, but where is that evidence? Chris Kresser (click for more info) reviewed multiple studies that showed little clinical evidence to prove these to be true of artificial sweeteners. Two studies came out in the past 7 years with concerns of pre-term infancy and artificial sweeteners; however, It is difficult to get accurate information with human studies as there are so many factors that play into ones body; activity, diet, stress, smoking, drinking, etc. So if you are having infertility issues or plan on becoming pregnant, I would recommend staying away from these sweeteners to be safe.
sugar-free sweeteners confuse the body
Think about it, if you had "sugar" going into your body but was not raising your blood sugar or triglycerides wouldn't you think your body would be a little bit confused? Well, studies done on rats show that those fed with artificial sweeteners consistently gained more weight than the rats fed with glucose or sucrose. Those rats rarely lost the excess weight even after their diets were reversed. Interesting enough, stevia rats gained significantly more weight than glucose-fed rats, and the rats fed with artificial sweeteners developed impaired ability to respond to sugar contained foods.
Conclusion: should you consume artificial sweeteners?
Although it hasn't been proven that artificial sweeteners remain as scary as they were once said to be, I still would not recommend including them in your daily diet. Think about it, you're putting something with the word "artificial" into your body. To me that sounds potentially harmful and something I don't really want in me; try sticking to whole foods & honey if you can!
What are sugar alcohols? Are they better for us? are they safe?
Sugar alcohols are low-digestible carbohydrates that have reduced calories, low glycemic index, fiber and resistance starches (resist digestion); these alcohols are also known as polyols and are found in many fruits. Polyols are included in low FODMAP diets, which are mainly followed by those with digestive issues. This makes sense because sugar alcohols have been known to cause digestive stress and increase gas, GI pain and diarrhea. However, it has also been shown for most that after 1-2 months this distress tends to resolve.
sugar alcohol Conclusion
Overall, sugar alcohols have many therapeutic effects and studies have shown sugar alcohols may have prebiotic effects, which really isn't surprising considering fiber and resistant starches have prebiotic effects as well. Although there are benefits from sugar alcohols, I would not recommend large or regular consumption of these, but if you are in need of a low-calorie sugar substitute I would say to try sugar alcohols over artificial sweeteners. Bai drinks (in my Instagram picture @beautifullprofit) are just one drink that has Erythritol, which is most easily digested and a good substitute for low sugar drink; however, doesn't have as many benefits as Xylitol and is not someone I would recommend consuming on a daily basis!
My Personal Trial Run
Rodan + Fields hooked me up with an amazing Redefine sample kit to test try! They have four regimens for purchase; however I just tried the Redefine Regimen and fell in love:
Pre-Facial Step: This is an opaque grainy type mask that you rub into your pores and skin for 30-60 seconds and then remove with water. I could feel my skin getting tighter/warmer with this Micro-dermabrasion paste that removes dead skin cells before you begin the regimen.
Step 1: Daily cleansing mask: This is your typical white colored mask that you rub a quarter sized amount onto dry skin around your lips and eyes and let it sit for two minutes and then rinse thoroughly with water.
Step 2: Lip Renewing Serum: This clear lip kit is to be applied to the lips to help reveal and maintain fuller, younger, looking lips with conditional peptides and vitamins. Now I am definitely one that needs help with her lips; I am so bad at keep up with my lips and continuously putting chapstick on, but after I put step 2 on my lips felt rejuvenated and so smooth, and I was so amazed with how quickly the nasty cracks and lines on my lips were gone. You do not need to wash this off.
Step 3: Intensive Renewing Serum: This slightly yellow, but clear in color moisturizer is used to correct and prevent the visible signs of aging, and when I tell you that I felt immediate effects, I am not lying. After I rubbed step three in all over my face, my face was unbelievably smooth, and continued to remain smooth for hours after. I felt there was a brightness or glow to my face and the dryness under my eyes decreased slightly, so I can't image how clear and smooth my skin would be after repetitively using this product. After two days, my face became pretty dry, so I assume this is a product that works best if it is continuously used. Also, the dryness could have also been from the weather change and snow that came in :)
RetinAl + AMP MD Micro-Exfoliating Roller
Intensive Renewing Serum:
· Proprietary Retinal-MD Technology -- Fully stabilized RetinAl (exclusive to Rodan + Fields)
· Closest you can get to prescription Vitamin A (the gold standard in skincare -- key ingredient in keeping your skin youthful and healthy looking)
· Retinol vs RetinAl: RetinAl 20x stronger and more potent than Retinol
· Comes in the blue capsule so it's protected from light and oxygen which can decrease its potency and allows us to see better results
· Vitamin A is naturally yellow so the higher the concentration of Vitamin A the more yellow the product will look (why intensive renewing serum has a yellow tint)
· Can be used with all regimens -- calcium buffer system to boost results while minimizing irritation
· Faster results in as little as 4 weeks
AMP MD Roller:
· High precision micro-exfoliating tips
· Gently and safely condition the uppermost layer of skin and maximize effectiveness of products applied to skin
· New protective cap and water resistant design
· Paired with Intensive Renewing Serum and regimen will AMP up results up to 50%
Lets discuss how to read a nutrition food label, especially the new food label (right) that has been introduced and will be implemented on all labels July 2018! I am sure you have a million and one questions about how to exactly analyze a food label, so lets answer some of those FAQ.
1. What are the percentages under the Daily Value column? Each food label is based off a 2000 calorie diet, the daily value percentages will tell you how much of that serving you are consuming for each macro- or micronutrient. For example, the food label on the right states if you eat 1 serving of this food item you will have consumed 13% of your daily carbohydrates. If you subtract 13% from 100% you will see that you can consume up to, but not exceed 87% more CHO throughout the day. DISCLAIMER: Keep in mind, most people don't need to eat a 2000 calorie diet! TIP: Over 20% DV of one serving is considered a great amount of macro/micro x, and less than 5% of DV is considered a small amount of your daily total for that specific macro/micro.
2. Is the food label changing? Yes, by July of 2018 all food labels will look like the food label on the right.
a. Serving Sizes/Dual Columns: The new label will have a serving size accurate of the American diet. For example, ice cream will increase to 2/3 cup and a soda will now have a serving size of 12 oz. On top of the increase in serving sizes for specific items, there will also be a dual food label column for food items that can be consumed in one sitting, such as a pint of ice cream or a 24 oz. bottle of soda. DISCLAIMER: Just because you see a dual label, does not mean you should consume the entire food item!
b. Added Sugar: Added sugar is going to be added below the sugar content column. For many people, sugar on a food label is confusing, are they eating natural sugar or added sugar? This will help give you a visual of how much added sugar is in the food item. FACT: The more added sugar on a food label, the less natural and more processed the item. The FDA recommends that if you are to consume processed foods to consume less than or equal to 10% of added sugar daily.
c. Vitamins and Minerals: The vitamins and minerals are going to change from Vitamin A, C, Iron and Calcium to Vitamin D, Potassium, Calcium and Iron. More Americans are having problems with bone health, high blood pressure and chronic diseases in relation to lack of vitamin D and Potassium consumption.
4. Calories From Fat: This section will be removed from the food label due to research proving that the type of fat being consumed is more important than calories from fat.
3. What am I supposed to be looking at specifically? This is s a tricky question, because there are multiple things you should be looking at. You will definitely want to make sure you do not exceed your daily intake for each macronutrient (CHO, PRO, FAT), watch your added sugar intake, as well as your sodium intake, because sodium retains water and can add on the pounds from fluid weight, make you bloat and swell.
4. If I can't understand what half of the words on the ingredients list means, how am I supposed to know what's good for me? If you cannot pronounce or understand a word on the ingredients list, it is likely that food is processed and contains additives, food colorings, etc. The best way to avoid these harmful substances are to eat natural, fresh foods and stay away from packaged, bagged, canned or frozen meals.
Hidden sugar ingredient names:
The average healthy person should be consuming 45-65% of their daily calories from carbohydrates (vegetables, starches, and/or starchy vegetables); 10-35% protein (meat, eggs, beans, dairy products); 25-35% fat (walnuts, oils, avocados, fatty fish).
Another way to know is to take your weight and divide it by 2.2 to get your weight in kilograms (kg), then multiply your kg by .8. Example: 150/2.2 = 68 x .8 =54.4 grams per day