 It's almost treasonous to research the contents of the Hawkins Cheezie in Canada but here it goes. I know that most people don't eat cheezies for their nutritional value and definitely don't bother to read the ingredients. I think it's important for someone to turn the bag over and go through the ingredients to see if this will make you rethink your snack choices. Firstly, the serving size is totally unrealistic. A 210 gram bag apparently contains just over 4 servings / 50 grams or 3/4 cup cheezies. Have you ever even tried to measure Hawkins Cheezies? It's not like measuring rice or water. So measuring cheezies in cups is just silly. It's also 270 calories for this 50 gram serving. However, I don't worry about the calories, I worry about the lack of nutrition in the ingredients. There is no benefit to them. Also, some of these ingredients are scary. Ingredients: Corn Meal - If not stated, this is GMO corn. Basically, GMO means that the corn is genetically modified to be 'Round Up' ready. The corn plant won't suffer from the use of pesticides. But you will. Glyphosate has been linked to numerous health problems in animal studies, among them birth defects, reproductive damage, cancer and endocrine disruption. GMO foods are also linked to allergies and antibiotic resistance. Hydrogenated Vegetable Oil - Is used to increase the shelf life of the product. Trans Fatty Acids have been associated with an increased risk of: cardiovascular disease, immune dysfunction, increased total cholesterol, and decreased 'good' HDL cholesterol. Processed Aged Cheddar Cheese Seasoning - I can't find any information on this ingredient. I've checked the product's website along with a google search. Either it means extra salt or by far much worse 'seasoning' means MSG. I can't in good conscience claim this product contains either but if you are interested in the dangers of MSG check out befoodsmart.com or google MSG induced obesity in mice. Lactic Acid - Is good for you. Rated an 'A' by befoodsmart.com. If it is coming from fermented GMO corn however, it can cause allergies. Disodium Phosphate - used as a buffer to adjust acidity, emulsifier with cheese and sequestrant in evaporated milk products. Can cause mild skin and mucus membrane irritation. Rated a 'C' by befoodsmart.com. Salt - in one serving of cheezies, you get 440mg of sodium. The RDA of sodium is 2300 mg in healthy adults. People who are sensitive to sodium should only consume 1500 mg of sodium per day. People sensitive to sodium include adults over 50, those diagnosed with hypertension, diabetes or chronic kidney disease. Certified Colour (Contains Tartrazine) - The FDA requires that tartrazine aka yellow no.5 be listed in the ingredients as some people are very sensitive to it. It is derived from coal tar. Befoodsmart.com rates it a 'D'. The EU requires this warning on products containing tartrazine: 'It may have a adverse effect of the activity and attention in children.' Possible health effects include: serious allergic reactions can occur in those with sensitivities to aspirin. Along with: asthma, hives, headache skin rash. I don't mean to demonize this product exclusively. Heaven knows I've enjoyed several bags of this product without a thought. It's the inherent dangers in all junk food that is a concern. By shedding light on each product individually, I hope to fuel you with resolve to bypass the snack aisle in the supermarket entirely. Every Canadian male I know loves the Hawkins Cheezie. If this article doesn't convince him to choose a healthier snack, quietly up his life insurance policy. If his reason for eating these cheezies is patriotic duty, break the bad news and tell him that they were actually invented in the U.S. If he doesn't believe you, check out their website. Further Reading: The Late Night Siren Song of the Natcho Chip - posted under Holistic Health, December 4, 2016. Death By Cookie: The Danger of Hydogenated and Modified Oils - posted under Holistic Health, Sept. 24, 2016. References:
Shelley Stonebrook, 4 Potential Health Risks of Eating GMO Foods, www.care2.com, March 9, 2013 Anthony Isaac Palacios, What is the RDA of Sodium?, Livestrong.com, July 1, 2011.  Beans are an inexpensive staple in a plant-based diet. They are a good source of protein, fiber and B-vitamins along with many other vitamins and minerals. Here's a list of the benefits of beans (legumes) from Dona Bradley, Director at CSNN Nanaimo:
Why Soak Beans: Beans are contain phytic acid which protects the bean from animals and bacteria. By soaking the beans with a little acid, you break down this coating and so the beans are more easily digested and the nutrients are more bioavailable for assimilation and absorption. Canned beans are not soaked properly so the phytic acid is not broken down properly this leads to gas and bloating. Beans that are properly prepared do NOT cause gas and bloating. How to Prepare Dried Beans:
His claims are true. I did lose 5 pounds in 5 days. I also lost 4 inches. It would have been more if I was able to walk more. I did do yoga, though. This is the most delicious juice fast because he incorporates fruit into his recipes. I had to resort to using the Hunger SOS on Day 2 and Day 5. I ate 1/2 an avocado in the evening with a teaspoon. The healthy fats in avocado kept me satiated and ready to sleep.
Doing a juice fast is a great way to do some Spring cleaning. It gives your digestive system a much needed rest and all your organs an opportunity to renew and repair. I highly recommend it.  In all the dietary recommendations in my Nutritional Pathology book. One thing for sure is to give up coffee, tea and caffeinated beverages. Caffeine is an artificial stimulant that dehydrates you. If you suffer from headaches or migraines, caffeine is the first thing off your list and water is the first thing on it. There is actually something called a caffeine withdrawal headache. I don't know about you, but if you are actually having withdrawal symptoms from a beverage, that can't be good for you.
Coffee is also the worst thing to drink first thing in the morning. You are already dehydrated from your sleep and all the metabolic clean up that is done during sleep. You want to flush out these metabolic toxins with a big glass of purified, room temperature water. This will help to support your liver and kidneys and get things moving in the morning. When you are drinking your first glass of water in the morning you will be surprised how truly thirsty you are. I know you are thinking...that's easy to say but I'm still not giving up my coffee. You are probably also thinking, what does she know about this coffee withdrawal thing. I would have agreed with you if I hadn't experienced it for myself. I have had a long love affair with coffee. It was only when I did a five day juice cleanse and was caffeine free that I experienced caffeine withdrawal headaches. Surprisingly, by giving up caffeine entirely, you have better mental clarity, more energy and sleep so much better. It is also good if you have stress in your life with adrenal fatigue or if you have any inflammation issues as caffeine is highly acidic. You can drink all the herbal teas you can stomach hot or cold. You can start weaning yourself off caffeine with a good quality organic decaf. Or you can buy this product featured in the picture. Dandy Blend dandelion tea tastes and looks like instant coffee. It contains chicory root which also helps it taste like coffee. I bought mine from Pomme Natural on Aulds Road, Nanaimo. It is expensive so if you can wait, buy it on the last Wednesday of the month when they have Wow Wednesday where most products are discounted. Nevertheless, in comparison to the price of coffee it is great value. I am still trying to make a dent in my big bag and this is the first one I've had to buy. Dandy Blend is non-GMO, gluten free, 100% caffeine free, no acidity and no bitterness. It contains over 50 trace minerals in each cup. You will also not experience caffeine withdrawal headaches when you switch to Dandy Blend. I head about this product by watching a FMTV improved lifestyle seminar and thought it sounded like a great idea. Give it a try, you'll thank yourself for it.  Congratulate me! I just got my bloodwork back and my thyroid is working perfectly! My doctor has been threatening to put me on hypothyroid medication for about a year. My bloodwork has been on the cusp of serious hypothyroidism for some time and I told my doctor that I wanted to try a holistic approach to support my thyroid before starting medication. Above is a picture of my 'healthy thyroid kit' which I will go through momentarily but first I want to go into the signs and symptoms of hypothyroidism as I have experienced them. You might be hypothyroid if....
What I Did To Support My Thyroid:1. Drink purified water - Although our island water is awesome and touted as being the best in the world, city water contains chlorine which prevents the uptake of iodine which is critical to thyroid health. (My dog now refuses to drink water from the tap because of the chlorine smell.) So, if you are hypothyroid, don't drink it, try not to swim in chlorinated pools and if you can afford it get a water filter for your shower. Better still, swim in the ocean or sea water pools. MacKenzie Beach Resort in Tofino has a salt water pool which feels awesome. Brita water filters are far from the best on the market but are the cheapest. This system uses granulated carbon so change your filters often to prevent bacteria from growing in the filter. At CSNN Nanaimo, they use a water filter that hooks up to your faucet and you can also get ones that attach to your shower. They use the Aquasmart system which costs $275+. If you are interested in this type of system, check out Aquarius Pure Water 2010 website or call Cody at 250-240-6012. He is located near Parksville. At the Lifehouse they have a Santevia water cooler and filtration system that makes the most delicious mineral rich water. 2. Use Fluoride Free Toothpaste - Fluoride also blocks the uptake of iodine in the body. JASON Powersmile is one of the many fluoride free toothpastes that you can buy at any supermarket or health food store. This company is located in Toronto, Canada. The price is comparable to other brands and tastes great. When you go to your dental hygienist, don't get a fluoride treatment and opt for the free toothbrush over any toothpaste or mouthwash containing fluoride. Island municipal water doesn't contain fluoride. I think that's an American thing. 3. Buy salt-free canned goods and add your own sea salt instead of cheap table salt. This way you are boosting your minerals naturally. 4. Use Himalayan pink salt and/or sea salt for cooking. As said above this boosts the amount of minerals you are getting and since you are getting it from a natural source, your ability to absorb them is much better. 5. Add sea weed and sea vegetables to your meals often. I have a post for Miso Soup which contains kombu, kelp powder and sea salt. It's delicious and your thyroid will thank you. A few dashes of kelp powder to any soup or salad dressing adds some depth of flavour and nutrition. Sushi, which is wrapped in nori seaweed, is a good source of iodine. 6. Supplement with iodine if necessary. I'm a vegan and I can't eat miso soup every day. I add four drops of iodine to a tablespoon of purified water and take it with my morning supplements. Iodine is found most commonly, and in the highest concentration, in the ocean. Iodine is critical in the production of the thyroid hormone T4. 7. Supplement with selenium. Concentrations of selenium are higher in the thyroid gland than almost any other tissues in the body and are important to activate the thyroid hormones in conjunction with iodine. If you are deficient in selenium and iodine and don't supplement them together, iodine supplementation is required in conjunction with selenium supplementation in order to prevent thyroid damage from iodine supplementation alone. Good levels of selenium are needed to convert the hormone T4 to T3 the more active form of the hormone. 8. Avoid goitrogenic foods - Soy and raw goitrogenic vegetables block the absorption and utilization of iodine. The goitrogenic vegetables are broccoli, Brussels sprouts, cabbage and cauliflower. If these vegetables are cooked in any way they are fine to eat. Soy in all forms are goitrogenic but the jury is still out in regards to fermented soy such as miso. It won't stop me from enjoying miso soup but it is advisable to avoid all forms of soy in hypothyroidism.
9. Consume organic foods as much as possible. - Some pesticides can interfere with iodine uptake by the thyroid. This means the ability of the thyroid to use the iodine is blocked by the pesticides. Shop with a list of the 'dirty dozen'. These fruits and vegetables should always be purchased organic unless the price is so high that you avoid buying and eating them all together. 10. Maintain daily exercise like walking - Exercise increases thyroid hormone levels and energy levels and therefore is essential for hypothyroidism. As a nutritionist, I recommend getting rid of all junk food from your pantry. However, in order to keep harmony in my marriage, I can only lead by example and not force my dietary goals on my husband. That's how the natcho chips ended up in the house. My husband was snacking on the chips and even though I had eaten well during the day, the memory of that alluring natcho taste was calling me. I decided to try a trick I learned from FMTV. Read the ingredients! All 32 of them. There was, of course, lots of bad stuff like GMO corn, MSG and, surprisingly, icing sugar. I wasn't properly dissuaded until I read these two acronyms: BHA and BHT. Ironically I had just read about them in a book called The Detox Strategy by Brenda Watson. Here's what she says about them: BHA - a chemical that may cause cancer, hormonal imbalances, and be toxic to organs and the immune system. BHT - is believed to be a hormonal disrupter and neurotoxin. Now, that was enough to turn me off eating those chips. My reward was a one pound weight loss this morning. So...when you are feeling weak...just read the ingredients.
 Start your day with lots of purified water to flush out the toxins that your body has processed during the night. This gets things moving. Do you sweat during the night? That water has to be replenished.
Try to drink water at room temperature rather than ice cold as cold water shocks the stomach and increases adrenal production. Drink at least one glass upon rising before any other beverage. To boost your immunity and help stimulate your digestive system, add the juice of half a lemon and some grated and squeezed fresh ginger. You can add a little local raw honey if it's just too sour for you first thing. Don't drink water with meals as this dilutes your gastric juices which will slow down digestion. It's better to drink a glass or two before meals to help curb your appetite. If you have a headache, drink a glass of water first before taking any headache remedy. Dehydration can cause headaches. Lots of purified water per day is a great way to help your body detoxify. Check out this excerpt from The Insulin-Resistance Diet written by Hart and Grossman. This has to do with the reasoning for eating frequent smaller meals and fat storage and blood sugar spikes. 'The two-hour fat window is the critical period in which your body decides if carbohydrates are to be used for energy or stored as fat. In order to observe the critical two-hour fat window, limit your total carbohydrates to 30 grams in any two-hour period. This is critical because your body can do only two things with carbohydrates: either use them up as energy or turn them into fat. Your body makes this decision within a two-hour period. Eating more carbohydrates than your body can use for energy during this interval will force your body to turn them into fat. So wait the two hours and then have more carbohydrates if you like. If you are hungry within two hours you can always have more protein. You can thus continue to enjoy any of your favorite high-carbohydrate foods without overloading and getting fat on them" This makes a lot of sense and might help with our portion control. I love pasta and even though I have switched to brown rice pasta, I can so pig out on it. With this quote in mind, I'll check out the carbs per gram on the box and actually follow the portion sizes on the box instead of boiling the whole box! By the way, cooked pasta freezes well, you just have to thaw it for a minute in boiling water. Holistic Nutrition is basically supporting the body through whole, natural food to achieve a healthy balance. It is more than that though. It also deals with body, mind and spirit. When a client comes to me with a health concern, we discuss what makes up their current lifestyle and I can determine what factors and repeated behaviors are contributing to their health concern and what changes can improve that concern. Why address diet? Most people adhere to the Standard North American Diet (SAD) and are surprised over time that they develop health problems. This diet has nothin to do with promoting health; it is all about the appearance, flavor and aroma of food. What makes food delicious? Salt, sugar and fat. The food industry is all about making money. Food production is based on crop yield not nutrition or sustainability. To be healthy, we can't just fill our empty bellies with processed foods. We have to feed our cells. With prolonged ingestion of processed foods and little attention to macro and micro nutrients, eventually our bodies will start to break down. Over time, we starve our bodies of the nutrients we need to keep our bodies functioning properly As a result, our filtering organs start to become overworked, toxins are not properly filtered out, our digestive system doesn't function properly and the few nutrients we are getting are not properly assimilated into the body. The result leads to disease and imbalance in the body. It is a cumulative process. You don't just wake up one morning with weight problems or chronic inflammation. This is the accumulation of sins and it can be reversed in most cases by changing your diet. Why address supplementation? In order to get our proper recommended daily allowance of micronutrients we need to eat a varied diet including lots of fresh vegetables and fruits. If we followed Canada's Food Guide of recommended servings per day every single day, which no one does, we would still be lacking in micronutrients for our individual bodies. RDA is an average dosage for the average body in good health in order to keep operating appropriately. Let's look at some factors that effect nutrient amounts in food:
Let's look at factors that can require an individual to supplement their diet.
Why address lifestyle?
In order to achieve a healthy balance in our bodies, we need to include exercise, stress management and detoxification in order to sustain good health in our golden years. Most people believe that in order to improve this aspect, it has to be an all or nothing situation. Moving one's body daily is critical to maintaining physical and mental health. Walking in nature for just half an hour per day (BUT...EVERYDAY!) is enough to improve general overall physical and mental health. Exercise reduces stress and keeps our bones and hearts healthy. Meditative forms of exercise like yoga and tai chi are stress relievers and keep our bodies limber. Adequate sleep and relaxing activities are also huge to relieve stress and rejuvenate the body. HYPERINSULINEMIA is a condition in which the body makes excessive amounts of insulin in an effort to compensate for the spikes in blood sugar cause by the overconsumption of refined carbohydrates. This can lead to insulin resistance, in which the cells of the body become insensitive to insulin, and may eventually lead to type II diabetes. RISK FACTORS OF DEVELOPING HYPERINSULINEMIA
HYPOGLYCEMIA - is one of the most common symptoms of hyperinsulinemia. It is characterized by an abnormally low blood glucose level, usually about 1-3 hours after a meal. Common symptoms of hypoglycemia are:
HOW TO REVERSE THE DAMAGE: The good news is that hyperinsulinemia and even early stage diabetes can be reversed. It may take 2 to 3 months, perhaps longer, to re-establish normal insulin sensitivity. All of the above symptoms can be reversed with good food choices and moderate exercise. A low-carbohydrate, moderate-protein and moderate-fat meal focused on natural whole foods is the solution to hyperinsulinemia. CARBOHYDRATES TO AVOID:
CARBOHYDRATES TO ENJOY:
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