Blueberry, Strawberry and Jicama Salsa
~ Blueberry, Strawberry and Jicama Salsa
http://www.twopeasandtheirpod.com/blueberry-strawberry-jicama-salsa/print/
Are GMO foods Safe?
Hey McKinley!
Some of you may be very familiar with GMO foods and others may recognize it because you have seen “Non GMO” on food labels. First of all, you should know what a genetically modified organisim is. Defined by cowichangreencommunity.org: “GMOs (genetically modified organisms) are the result of a laboratory process of taking genes from one species and inserting them into another species in an attempt to obtain a desired trait or characteristic: they are also known as “transgenic organisms.” This process may be called either genetic engineering (GE) or genetic modification (GM)”.
On average about 70% of our food contains GMO ingredients or have been genetically enhanced. There is definitely controversy about whether or not GMO foods are safe so I will do my best to give you some useful info and you make the decision for yourself.
Monsanto, which is the largest seed company in the world and owns about 86% of GMO seeds sown globally will tell you that GMO foods are not only safe but they are beneficial. Below is an article written by Monsanto about the safety of GMO’s. If you research it further you’ll find most articles claiming GMO’s are safe are written by those who will benefit financially from the use of GMO’s. Monsanto does not feel they need to do any human clinical trials “Because existing food crops are recognized as safe, the logical starting point for safety assessment of a GM food is to ask “what’s different?”. Aside from genetically altering our food…nothing :). I would personally feel more confident about the safety of GMO’s if it was coming from a 3rd party article.
http://www.monsanto.com/newsviews/Pages/food-safety.aspx
Examples of GMO foods:
1. Tomatoes
2. BT Corn (Bracillus Thruringiensis Bacterium)
3. Potatoes
4. Golden Rice
5. Soybeans
6. Animal Feed
7. Salmon
8. Papaya
9. Some Yellow Squash
10. Canola and Cottonseed oil
Why gentically modify these foods?
1. Gives the food a longer shelf life (specifically the tomatoes)
2. Contains an insect killing gene which results in less pesticide
3. Drought-tolerant and salt-tolerant crops
4. Inexpensive
According to Earth Open Source, there are three possible sources of adverse health effects from GM foods:
1. The GM gene product – for example, the Bt toxin in GM insecticidal crops – may be toxic or allergenic
2. The GM transformation process may produce mutagenic effects, gene regulatory effects, or effects at other levels of biological structure and function that result in new toxins or allergens and/or disturbed nutritional value
3. Changes in farming practices linked to the use of a GMO may result in toxic residues – for example, higher levels of crop contamination with the herbicide Roundup are an inevitable result of using GM Roundup Ready® crops.
Click the link below for the full article:
http://earthopensource.org/index.php/3-health-hazards-of-gm-foods/3-1-myth-gm-foods-are-safe-to-eat#sthash.YIeujewH.dpuf
How to avoid GMO foods:
Unfortunately it’s almost impossible to avoid GMO foods because the government does not require GMO foods to be labeled. However you can follow the tips below to limit your GMO consumption.
1. Buy certified organic foods. If you’re not going to buy organic, you can research any brand name and find out if they use GE or GM ingredients. Click the link below for a list a brands that DO NOT use GMO’s and what stores you can find them in:
http://healthy-family.org/wp-content/uploads/2013/04/nonGMOshoppingGuide.pdf
2. Avoid processed foods
3. Buy grass fed beef
4. Shop locally when possible
5. Buy foods that are labeled “Non GMO”
There are 3 free apps you can download onto your smartphone so you can conveniently look up information on brands and recommendations for foods while you shop.
1. True Food Shoppers Guide (Android or iPhone)
2. Non-GMO Project Shopping Guide (iPhone)
3. ShopNoGMO (iPhone)
Here is another article on GMO’s if you’re interested:
~ Understanding GMO’s
http://www.davidsuzuki.org/what-you-can-do/queen-of-green/faqs/food/understanding-gmo/?gclid=CJXax7r1kLgCFa5DMgodekEAwA
Email me with any questions. Have a FABULOUS day!!
Yours in Health and Wellness,
Meredith
Tips to help you complete your workout BEFORE work!
Hey McKinley!
The temperatures are rising and the desire to workout outside after work is becoming less enticing. One solution is to take your workout to the gym. However, if you’re training for a marathon, duathlon or triathlon some of your training needs to be outside to ensure you’re prepared for the race. Solution: Become an Early Bird! If you’re not used to working out in the morning this can be a huge adjustment, so I wanted to share some tips with you I found on www.fitsugar.com to get you on your way to becoming an early riser!!
http://www.fitsugar.com/How-Become-Morning-Runner-29784905
1. Research your route: Apprehension about not knowing where to go on your morning jog can make it harder to get excited to forgo the snooze button for a run. Research popular running routes through sites like MapMyRun or WalkJogRun to find safe, fun routes that are good for morning runners.
2. Join a running group: The encouragement — or admonishment — of a running group can hold you accountable, especially when you’d rather snooze. By syncing with others who love to run, you might just have more fun on your daily jog, which can help you stick with your new morning habit. Ask your local running shoe or sporting goods store if they know of any running meet-ups in your area.
3. Prep at night: What to eat, what to wear, what to bring: taking care of all these elements right before your run can make for a hectic morning! Instead, make sure you’ve prepared what you need before you go to bed; check your pantry to make sure you’re stocked up on oatmeal, lay out your running outfit, and ensure your workout playlist is downloaded and your iPod is fully charged. There’s nothing like realizing you don’t have any clean running capris or that you’ve misplaced your earbuds to throw a wrench in your whole jogging routine.
4. Start small: Even if you’re used to hour-long runs in the evening, waking up in time to digest your pre-workout snack, fit in a longer run, and get ready for work may not be in the cards. Start with shorter runs so your morning habit seems more manageable until you become accustomed to morning running. Try adding high-intensity intervals to your runs so you’ll still be burning major calories and becoming a better runner even if you cut your run a little short.
5. End at the coffee shop: There’s nothing like a fun incentive to get yourself up and out of bed. Pick a route that goes by your favorite cafe so you can occasionally pick up a post-run treat. Just make sure your breakfast doesn’t undo all your early-morning efforts by avoiding these coffee-shop foods and saving calories on your coffee with these tips.
I’m not typically a morning runner but I can easily do a morning race because of tip 1, 2 and 3. 1. I can mindlessly run and just follow the crowd to get my miles in. 2. I’m surrounded by 100’s of people so not only do I have someone to run with but I can find someone to help me keep a good pace. 3. I really do plan everything out from my gear to pre-run fuel and the best time for me to fuel up is 45min before I plan on taking my first step.
I hope these tips help will those of you who need to schedule your workout time before work and aren’t typically an “early bird”. The first couple of mornings can be challenging BUT the satisfaction you feel after you complete your first morning workout is AWESOME!!
Yours in Health and Wellness,
Meredith
Energy Drink Alternatives
Hey McKinley!
Two weeks ago I sent out an email listing the ingredients of an energy drink and what actually they were. After reading that I hope most of you were able to assess for yourselves that energy drinks are NOT the best remedy for your mid day slump or fatigue. I wanted to provide some suggestions for alternatives but before I do that I want you to read the paragraph below from fit.webmd.com about how energy drinks actually deplete our energy.
http://fit.webmd.com/teen/recharge/article/fit-get-more-energy
“Energy Drain: Caffeine and Energy Drinks
Caffeine is a stimulant that revs you up — until it leaves your system and you crash. Teens should have less than 100 milligrams of caffeine a day, which is about how much you’ll get in:
Two 12-ounce sodas
One 8-ounce energy drink
One 8-ounce cup of brewed coffee
One shot of espresso (used in coffee drinks like lattes and cappuccinos)
Downing more caffeine raises your risk of sleep troubles. And that can lead to a nasty cycle of being tired the next day only to turn to caffeine again to perk you up.
If you reach for energy drinks to keep you going, think about breaking the habit. Energy drinks may seem like a good idea, but you’re likely to perk up only for a short time. Energy drinks are loaded with caffeine and as much sugar as a regular soda. When those wear off, your energy level will crash — leaving you anxious, nervous, and restless. And too much caffeine can leave you dehydrated, which can make you feel sluggish and cause headaches.
Plus, there’s no law requiring the amount of caffeine to be labeled in energy drinks, so you may not realize how much you’re getting. In many cases, you could get four to five times the amount of caffeine compared to a can of cola. But in some cases, an energy drink could have as much as 14 times the amount of caffeine in a soda!”
When looking for alternatives to energy drinks you need to ask yourself why you have chosen the energy drink you have (some of you have already heard these questions and solutions, so I apologize in advance for the repeat). I am confident you will identify with one of the reasons below:
1. I like the carbonation
Solution: Naturally flavored or unflavored Mineral Water or Sparkling Water
2. I like the carbonation and the caffeine
Solution: Try Zevia http://www.zevia.com/faqs
3. I NEED the energy boost
Solution: If this is the primary reason for your strong desire to grab an energy drink, there are GREAT alternatives but you have to keep an open mind because they are not all going to be in the form of a drink or a stimulant:
ALTERNATIVES!
1. 1/4 cup of pumpkin seeds
2. 1/2 cup of greek yogurt
3. 1/4 cup of shelled walnuts or almonds
4. 2-3 squares (depending on how big the chocolate bar is) of DARK Chocolate 78% cocoa
5. Green Tea
6. 1 cup of sliced red bell peppers
Check out the website below to read more about why the above alternatives will help boost your energy levels:
http://fitbie.msn.com/slideshow/print/7225
There are three more alternatives that are recommended by Ben Greenfield who is an extremely successful triathlete, trains other triathletes and much more. I haven’t personally tried any of his recommendations BUT I agree with them based on the ingredients list. They are as follows:
1. Lifeshotz
http://pacificfit.net/items/lifeshotz/
2. Energy28
http://pacificfit.net/items/lifeshotz/
3. Delta-E
http://pacificfit.net/items/delta-e-energy-drink/
If you are still stuck on energy drinks I would encourage you to read Ben’s whole article “How Energy Drinks Slowly Kill You (And 3 Natural Energy Drink Alternatives)”.
http://www.bengreenfieldfitness.com/2012/12/natural-energy-drink-alternatives/
Yours in Health and Wellness,
Meredith
Salads Can Be Exciting!
Hey McKinley!
When was the last time you CRAVED a salad? Never, right or close to it :). I get it, unless you get creative, your salads will always be boring and the only reason you’ll eat one is because it’s the “Healthy Thing” to do. I want to encourage you to try something new, turn your salad eating experience into a positive one. Choose one of the recipes below, buy the ingredients on Saturday or Sunday, prepare it that day and surprise yourself with FLAVOR! Who knows, you might even end up craving that salad!!
~ Grilled Chicken Salad with Seasonal Fruit
~ Farro Salad with Asparagus and Parmesan
~ Fresh Corn Salad
http://www.bhg.com/recipes/printRecipe.jsp?recipeId=RU185242&catref=rcbhg1
~ Scallops-Pecans Wilted Salad
http://www.bhg.com/recipes/printRecipe.jsp?recipeId=R092028&catref=rcbhg1
~ Red Leaf & Cabbage Salad with Grilled Tarragon Chicken
http://www.finecooking.com/recipes/red-leaf-cabbage-salad-grilled-tarragon-chicken.aspx?nterms=52336,53280,50074
Yours in Health and Wellness,
Meredith
Energy Drinks and their LONG List of Ingredients!
Hey McKinley!!
I know there are some of you who are still drinking energy drinks ;). I was asked specifically about Monster Zero Ultra. Below, I have defined every ingredient in the beverage (these ingredients are common in most energy drinks) so you are aware of what you are consuming 🙂
Carbonated water: bubbly water 🙂
Citric Acid: is used as a PRESERVATIVE and adds an acidic/sour taste
Erythritol: is a sugar alcohol (60-70% sweeter than sugar but almost non-caloric) that is partially absorbed by the body and has a unique digestive pathway making gastric side effects less likely.
Sodium Citrate: known as “sour salt” is used as a PRESERVATIVE and for flavor
Natural and Artificial Flavors: speaks for itself
Panax Ginseng Root Extract: AKA Asian or Korean ginseng, is considered to be an all around stimulant. It may help increase brainpower and possibly lower blood glucose levels. HOWEVER, it can also cause changes in blood pressure either lower or raise, so if you are on a blood pressure medication, use with caution.
Taurine: is an amino acid found in your brain and acts as a neurotransmitter. There’s an article in Men’s Health that breaks down the most popular ingredients found in energy drinks. Taurine was one of the ingredients and this is what they found. “Does it work?: Scientists aren’t sure, but it doesn’t seem likely. When taurine is dumped into your bloodstream—when you down a Red Bull, for instance—it can’t pass through the membranes that protect your brain, says Neil Harrison, Ph.D., a professor of pharmacology at Weill Cornell Medical College. But even if it could, Harrison’s research suggests that taurine might behave more like a sedative than a stimulant. When he and his team applied the amino acid to the brain tissue of rodents, they discovered that it mimicked a neurotransmitter called gamma-aminobutyric acid, or GABA, a chemical that slows brain activity”.
http://www.menshealth.com/mhlists/effectiveness_of_energy_drinks/Taurine.php#ixzz2W1JN9Dzn
Sucralose: as many of you already know, it’s an artificial sweetener. Sucralose, most popularly known as “Splenda” is a synthetic chemical. Everyone has a different opinion about sucralose (and mine would be to use it sparingly if at all) so I would recommend making your decision based on how you feel after using Splenda or any other brand. Dr. Mercola wrote an article about the dangers of sucralose (click the link below) and I wanted to share with you what was very alarming to me. “There have been no long-term human toxicity studies published until after the FDA approved sucralose for human consumption. Following FDA approval a human toxicity trial was conducted, but lasted only three months, hardly the length of time most Splenda users plan to consume sucralose. No studies have ever been done on children or pregnant women. Much of the controversy surrounding Splenda does not focus just on its safety, but rather on its false advertising claims. The competition among sweeteners is anything but sweet. The sugar industry is currently suing McNeil Nutritionals for implying that Splenda is a natural form of sugar with no calories.”
http://articles.mercola.com/sites/articles/archive/2000/12/03/sucralose-dangers.aspx
Caffeine: is a central nervous system stimulant. The caffeine we consume mainly comes from the coffee plant, tea bush or kola nut.
Sorbic Acid: PRESERVATIVE
Benzoic Acid: PRESERVATIVE. According to www.fooducate.com “Sodium benzoate / benzoic acid are used to prevent the growth of microorganisms in acidic foods. They are natural substances. However, in beverages with ascorbic acid (vitamin C), a chemical reaction creates small amount of benzene, a carcinogen”. (!!!!)
Acesulfame Potassium: is an artificial sweetener. The FDA approves it but the CSPI (Center for Science in the Public Interest) has concerns. The tests that have been conducted have been short and done so on rats and mice. Two of the tests results suggested that acesulfame potassium could potentially be carcinogenic. I realize similarly to sucralose you will find articles that argue these artificial sweeteners are safe in moderation. Read more below:
http://www.livestrong.com/article/481968-is-acesulfame-potassium-a-harmful-sweetener/#ixzz2W1b2m4JC
http://en.wikipedia.org/wiki/Acesulfame_potassium
L-carnitine: is an amino acid that helps break down fatty acids and convert them to energy. This is also naturally produced in our bodies.
L-tartrate: is a salt used as an additive top help with the absorption of the L-carnitine
Niacinamide: is a form of vitamin B3
D-calcium Pantothenate: is a form of vitamin B-5 and is an essential nutrient your body uses to create energy and break down carbohydrates and fats.
sodium chloride: known as “table salt”.
D-glucuronolactone: is a naturally occurring chemical that is an important structural component for most connective tissues.
Inositol: is a form of vitamin B8. It exists in every cell of our bodies but the majority being in the heart and brain. Check this article out for more info:
http://www.livestrong.com/article/534467-is-inositol-safe/
Guarana Seed Extract: is a stimulant. It’s seeds contain about twice the concentration of caffeine found in coffee beans.
Pyridoxine Hydrochloride: is another member of the B complex family, vitamin B6. It is found naturally in bananas, chicken, spinach, sardines and avocados and is necessary for proper nerve function as well as for metabolizing nutrients.
Maltodextrin: is a starch-derived food additive use as a filler or to thicken foods and beverages. It is little to no nutritional value but does contain approximately 4 cal/g. It has been described as being slightly sweet. Endurance athletes will pour maltodextrin into their water for quick energy source because the body will digest it as a simple carbohydrate.
Cyanocobalamin: is commercially prepared by bacterial fermentation. According to wikipedia “Cyanocobalamin is the most famous and widely produced vitamer (has a similar molecular structure and can produce similar outcomes as the actual vitamin BUT…it is PRODUCED) in the vitamin B12 family (the family of chemicals that function as B12 when put into the body), because cyanocobalamin is the most air-stable of the B12 forms”.
If you’re already drinking Monster or some form of energy drink, or soda…diet or not, you may continue to even after reading this. I just want you to be aware of what is actually in your beverage. My main concerns with these drinks are as follows:
1. They are HIGHLY processed. When the ingredient list contains more than 10 ingredients, you can bet not much of what you are about to consume is real food and if it is, it’s far from being fresh or in its purest form.
2. There is not enough evidence out there to make me feel artificial sweeteners are safe.
3. They can be addicting. I know from experience, as soon as the caffeine starts to wear off you will crash hard and very easily want to reach for another can. This leads to my last concern…
4. The warning on the can: ” Max one can every 4 hours with limit 3 cans per day, not recommended for children, people sensitive to caffeine, pregnant women or women who are nursing”.
I am currently looking for healthier alternatives aside from coffee or tea. If any of you have some suggestions that have worked for you, please share them so I can include them in the email. Thanks so much and please email me if you have any questions 🙂
Resources:
~ www.wisegeek.org
~ en.wikipedia.org
~ www.webmd.com
~ www.livestrong.com
~ www.fooducate.com
Yours in Health and Wellness,
Meredith