1. Drink Water Through Out the Day

The holidays might make you forget about the most basic need of your body: hydration. Be sure to sip water throughout the day to stay hydrated. Be aware that drinking fluids during meals can hinder digestion, so try to limit your fluids to approximately 4 oz of room temperature water while eating.

2. Switch to Sea Salt (And Use Less of It)

The white table salt commonly used at home is the result of many refining processes that leaves us with "dead salt" laden with chemical additives. You can add more healthy minerals like magnesium, calcium, and potassium to your diet instantly by making the switch to sea salt.

Ditch the Salt Shaker, Cook with Herbs & Spices

3. Load Up On Cranberries, Not Sugar

These little red berries have some of the highest antioxidant levels in berries, and their bright anthocyanin pigments may also act as antioxidants. For a healthier cranberry sauce, substitute water by adding a cup of orange juice and a cup of honey instead of sugar.

4. Skip the Turkey Skin

If you are eating turkey, be choosy about what parts you consume. A single serving of white, skinless turkey (about a size of a deck of cards) has about 160 calories and 4 grams of fat, whereas dark turkey breast meat with skin contains twice the amount of fat and 70 more calories.

5. Stick to Whole Grains

Scientists have found that a diet consisting mainly of whole grains can help lower blood pressure and may help with weight control. Whole grains may also help decrease the risk of heart disease. Yet more than 40 percent of Americans do not consume any whole grains in their diet, according to a U.S. Department of Agriculture report. Instead of loading up on white breads and rice, opt for whole-grain products such as brown or wild rice and whole wheat bread.

6. Don't Forget Your Greens

You may be excited about the turkey, potatoes, and gravy, but don't forget to have some fresh, colorful salads on the table. In general, Americans consume fewer vegetables than the recommended five servings per day, so give your family the option of a fresh salad with at least three colors (orange, green and red) for an abundant dose of antioxidants and vitamins.

Read more about leafy greens and digestion

7. Ditch the Dairy Dessert

Ice cream may seem like a necessary companion to pumpkin pie, but it might not be the best option after an already decadent feast. According to FDA's standards, ice cream must contain at least 10 percent (mostly milk) fat content. Eliminate the fat and cholesterol in your dessert and reduce unpleasant side effects of dairy (such as skin irritation and upset stomach) by switching to organic soy, rice, or coconut ice cream.

8. Listen To Your Stomach

Finally, a simple but effective rule of thumb for festive eating: know when your stomach is full. When your brain starts justifying eating one more bite because it "tastes so good," it's time to put the fork down.

Image: Stacy Spensley

The post 8 Easy Tips for a Healthier Thanksgiving Dinner appeared first on NaturallySavvy.com.

Though there are many different types of tea, they can be divided into three general categories: green (unfermented), oolong (partially fermented), black (fermented). Because green tea is unfermented – meaning, it is the least exposed to air when the tea leaves dry – it boasts many antioxidant qualities demonstrated in other fruits and vegetables. Here are some health benefits to adding green tea to your regular routine.

Read more about how to choose green tea

It works as an anti-inflammatory

Green tea may be effective in preventing chronic inflammatory diseases like rheumatoid arthritis, multiple sclerosis and lung cancer, by effectively preventing development of TNF-alpha gene expression (a primary trigger in inflammatory diseases).¹

It may help lower cholesterol

Polyphenols, a flavonoid compound prominent in green tea as well as fruit, vegetables and coffee, are rich in antioxidants and may help reduce cholesterol. In one experiment with mice with high cholesterol, the ones that regularly consumed green tea extracts showed significant decrease in their cholesterol levels by being able to excrete cholesterol faster.²

It may help with weight loss

The ancient Chinese belief stated that green tea can “wash” the fat away from our bodies – and it turns out, they were not far from the truth. The most recent branch of health effects of green tea is on its effect on the metabolic system. Many studies are beginning to show the possible links between high polyphenol content in green tea with faster energy expenditure and lower percentage of body fat.³

It may help prevent cancer

Of all teas, green tea catechins are the most versatile and can be absorbed in many ways, targeting different organs. Green tea has a high amounts of catechins, such as epicatechin and epigallocatechin gallate (EGCG). These catechins have high antioxidant qualities, which help to slow down the development and spread of cancer cells by preventing lipid peroxidation and inhibiting free oxygen radicals in the body, both of which are processes that can lead to cancer.⁴ There have been many trials and experiments done by Japanese scientists, where drinking over 10 Japanese-sized cups of green tea (about 80-120 ml) per day may prevent, or delay the development of cancers.⁵

It may help prevent diabetes

Green tea catechins can help maintain a healthy level of glucose and insulin in the body. In Japan – one of the highest consumers of green tea – people who drank about 6 cups of green tea per day had a significantly decreased risk of diabetes than those who drank only 1 cup per week.³

Read more about what to drink if you have diabetes

To enjoy the maximum health benefits of green tea, always buy fair-trade, organic brands. The traditional Japanese brewing method produces tea in warm or cold water, rather than boiling hot water, which reduces the amount of caffeine in the tea. Most importantly, always drink freshly brewed tea – the beneficial catechins and antioxidants diminish over time.

Image: Penn State

References^1. Tsung, C. O.  (2005) All teas are not created equal: The Chinese green tea and cardiovascular health. Retrieved from: ScienceDirect.com^2. Antioxidative Activity of Green Tea Polyphenol in Cholesterol-Fed Rats. Retrieved from ACS Publications. ^3. Thieleckea, F. & Boschmann, M. (2008). The potential role of green tea catechins in the prevention of the metabolic syndrome – A review. Retrieved from ScienceDirect.com^4. Terao J., Piskula M. and Yao Q. (1994). The Chemistry of Tea Flavonoids. Retrieved from ScienceDirect.com

^5. Kuzuharaa, T.,  Suganumab, M., & Fujikia, H. (2008). Green tea catechin as a chemical chaperone in cancer prevention. Retrieved from ScienceDirect.com

The post The Natural Healing Powers of Green Tea appeared first on NaturallySavvy.com.

Many grocery stores now offer the convenience of pre-made and pre-mixed bottles of salad dressing – but such conveniences may be bad news for our health. Not only are some high in fat, there are all kinds of hidden additives that can creep into your natural-looking salad with just one spoonful of store-bought dressing.

Additives to Watch Out For:

Disodium Guanylate, Disodium Inosinate and Monosodium Glutamate (MSG)

The three ingredients listed above are common flavor enhancers that are often used together and can be found in prepackaged foods such as instant noodles as well as salad dressing. Disodium guanylate is a natural flavor enhancer often derived from seaweed or fish. While it is deemed mostly harmless on its own, the accompaniment of disodium inosinate and MSG is more potentially harmful. It is recommended that people suffering from gout or uric acid kidney stones should avoid disodium guanylate. Guanylates are partly produced from fish and thus not vegan or vegetarian friendly. Because disodium gyanylate and disodium inosinate are fairly expensive additives, they are often mixed with MSG as a way of leveling production costs.

MSG can be disguised in food products under different names. For example, hydrolyzed vegetable protein is a source of MSG, among many others. MSG is a favorite among food manufacturers because it brings out the flavor in many foods. The downside is that it can cause various and severe allergic reactions in some people – including headaches, nausea, burning sensation at the back of the neck and forearms.

Read more about the side effects of MSG

Gums

Gum appears frequently in salad bottle dressings as a stabilizing agent that keeps all the ingredients mixed together. While gums are all natural (bushes, trees, seaweed, bacteria), little studies are done to detect their allergenic qualities. The varieties of gum used as additives include guar, tragacanth, or xanthan gum. Xanthan gum is a common gum used in salad dressing bottles and may trigger individual allergic reactions including headaches and gastrointestinal syndromes such as bloating and diarrhea. Tragacanth gum has been linked in the past to potential allergic reactions in certain individuals, especially those suffering from celiac disease, because of its gluten residues.

Calcium Disodium EDTA

Ethylenediaminetetraacetic acid, or simply known as EDTA, is a preservative found in many foods including sodas, sandwich spreads and sauces. EDTA is also found in many cosmetic products including shampoos, body wash, deodorant and skin creams. EDTA may cause allergic reactions, asthma attacks, skin rash and possible kidney damage. Studies have also found that sustained intakes of calcium disodium EDTA can lead to essential mineral depletion in dogs.

Corn Syrup

Corn syrup is one of the most inexpensive sweeteners around. It is used in many processed foods and drinks as well as condiments. High fructose corn syrup (HFCS) has been shown to promote increased belly fat and insulin resistance and is linked to the increasing obesity crisis.

DIY Salad Dressings

If you want to avoid the harmful additives, opt for the bottles labeled organic and always read the ingredients list carefully – one ranch dressing bottle can be very different from the other. Or more ideally, you can make your own dressing at home – an equal part balsamic vinegar and extra virgin olive oil makes a simple and refreshing addition to your greens. With a few substitutes you can even 'veganize' a standard Caesar salad dressing in the comfort of your own kitchen.

Read more about healthy summer salads

References

Statham, Bill. Eat Safe: The Truth about Additives from Aspartame to Xanthan Gum. Philadelphia, PA: Running Press, 2008.Sobrasua

E.M. Ibim, Jason Trotman, Paul I. Musey and Wasswa E.B. Semafuko: Depletion of essential elements by calcium disodium EDTA treatment in the dog.

Steve L. Taylor, Susan L. Hefle: Ingredient and labeling issues associated with allergenic foods

The post Harmful Food Additives in Salad Dressing appeared first on NaturallySavvy.com.

Recently, I learned about the menstrual cup thanks to an enlightened friend. “It’s so great,” she told me – “and it’s reusable.” I had a lot of anxieties at first – what if it’s uncomfortable? And was it really reusable? But the switch was really easy, and I can’t believe I have been feeling so squeamish all this time.

The Benefits of Menstrual Cups

It’s economical.

Generally, menstrual cups cost anywhere from $35-40 dollars, and can last for years—although the Diva Cup website recommends changing a cup every year. Typically, women in the U.S. will spend about $150-200 every year on disposable menstrual products.

You also don’t need to worry about Toxic Shock Syndrome (TSS).

Toxic Shock Syndrome is a rare but fatal disease that may cause death. TTS may be caused from synthetic material in super-absorbent tampons. With menstrual cups, the risk of TSS may be lowered from the lack of absorbing materials.

It reduces waste.

Sillicone-grade menstrual cups are safe to be used for up to twelve months. In stark contrast, the average woman will use over 10,000 pads and tampons in her lifetime [1]. The report also found that in 1990, there were over 12 billion tampons and pads in American and Canadian landfills.

It limits exposure to chemicals.

There has been growing concern over dioxin – a chemical by-product from cotton bleaching process – that has potential link to cancer. Cotton is one of the worst offenders of pesticide uses, and all the chemicals that are used to produce pads and tampons can also off-gas into the environment. It’s also unclear the amount of chemicals that go into making a tampon, because the FDA does not require the companies to provide ingredients or the bleaching process in its packaging [2].

Another great alternative to menstrual cups is certified organic cotton tampons and pads from companies like Natracare. Natracare offers 100% certified organic feminine hygiene products including tampons, pads, liners, wipes, nursing and maternity pads in various sizes. The products are made with pure cotton, not the cotton/rayon blend used by most companies – which is cheaper in costs, but contains more chemicals such as SLS, propylene glycol, phenoxyethanol and parabens.

It is Effective.

In my experience the cup is leak-free — a major benefit for women who lead busy lifestyles.

As of now, there are three FDA-approved menstrual cups available in the United States: the Diva Cup, the Moon Cup, and the recently approved Lunette Cup. All of the cups mentioned above are made from medical-grade silicone, which makes sanitization easier – at the end of your period, you can place the cup in boiling water for about 20 minutes. All three cups can be ordered online and come in two sizes for different flows. There are other alternatives like the Keeper Cup, which is made from natural rubber and produced in the United States – but those with a latex allergy should opt for the silicone cups.

Menstrual cups can be a great way of getting to know your body as well as keeping a green menstrual cycle.

References

1] http://www.p2pays.org/ref/20/19886.htm

2]

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A GMO is created when genes are extracted from one species to be inserted in others. A gene consists of a short sequence of DNA cells – which are the basic “building blocks” of living organisms, operating in networks. This process is called either genetic modification or genetic engineering. Often, crops are genetically modified to withstand the chemicals of pesticides or insects (herbicide-tolerant soybean or insect-protected maize are common GM crops).

The World Trade Organization forbids countries from banning GMOs. However, in Europe there are strict measures of restricting GMOs by the European Food Safety Authority (EFSA). The US government is taking a stance that GMO’s are not any different from naturally grown foods. Studies on effects of genetically modified foods on human health are often inconclusive or contradictive – some find little to no difference in genetically modified crops and conventional ones. But there is growing evidence that genetically modified foods may be linked to new food allergies. In 1989, there was an outbreak of Eosinophilia myalgia syndrome (EMS) caused by a genetically modified supplement L-Tryptophan that resulted in disabilities and death. The outbreak was at its highest in October 1989, and was quickly dissipated after the FDA recall of products containing more than 100 grams of L-tryptophan, including baby formulas, protein supplements, and other special dietary foods. In 1991, when Britain started importing genetically modified soybeans, soy allergies increased by 50%. Often, products containing GMOs have new forms of protein in them, which may trigger allergic reactions. Children are especially vulnerable, as their bodies are still growing and changing.

In the U.S., the most commonly found genetically modified crops include soy, cotton, canola, corn, sugar beets and Hawaiian papaya (more than 50%). There are also smaller amounts of genetically modified zucchini and yellow squash. Quest brand tobacco is also genetically modified. Because soy and corn are one of the most common produce that are genetically modified, their by-products (including canola oil, corn starch, corn syrup/high fructose corn syrup, soy protein, soy lecithin) may contain GMOs. Moreover, many livestock live on genetically modified corn or soy feed. GMOs can also be contained in chemically engineered food additives, enzymes and flavoring, stabilizing and processing agents including Aspartame, xanthan gum, and monosodium glutamate (MSG).

Tips for avoiding GMOs in your Life

• Always buy organic; certified organic products cannot contain any GMO ingredients.
• Read the ingredients list carefully to avoid corn or soy by-products.
• Processed foods have a higher risk of containing GMOs because they contain many additives. Buy fresh produce whenever possible.
• Eliminate artificial sweeteners from your diet. Try stevia instead.
• Many chewing gums contain aspartame, which contains GMOs. Instead, look for gums that use Xylitol as its main sweetener.
• If you want a portable list of brands and products containing GMOs, you can download the ShopNoGMO App for iPhones
• Write a letter to the Secretary of State, Hillary Clinton, to oppose US negotiators’ actions at the Codex conference.

References

The Truth about Tryptophan by A.S. Gissen (http://www.nemsn.org/Articles/truth_about_tryptophan.htm)

The Seeds of Deception: Exposing Government and Industry Lies about the Safety of the Genetically Engineered Foods You’re Eating by

Jeffrey M. Smith (http://www.seedsofdeception.com/Public/Home/index.cfm)

Assessment of the safety of foods derived from genetically modified (GM) crops by A. K önig et al.

The post Genetically Modified Organisms: An Update appeared first on NaturallySavvy.com.