This is a working guide, it is periodically updated. Last Updated 07/09/10.

Eating a healthy and natural diet can be extremely difficult in America. The typical supermarket carries 50,000 products, which is triple the number in 1980. However, the vast majority of those products would not meet our standards for health and natural content. This is reflected in the fact that America is now facing an obesity and diabetes epidemic. According to the Journal of American Medicine, 1 in 3 Americans are obese. Furthermore, the CDC predicts that the number of people living with diabetes in the U.S. will triple to 48.5 million by year 2050. That is about 1 out of every 10 people based on future population estimates. Now is also a period where for the first time in our history, the children born today are not expected to live as long as those already alive. This speaks volumes to what we have done to ourselves and what the culture of a mass-production food system has done to us.

Luckily, we have begun to recognize and remedy the problems we face. Consumers are becoming more educated about food and are now demanding healthier alternatives. This has led to the health food industry experiencing aggressive growth to the tune of 20% annually. Now is the time for everyone to re-examine their habits and knowledge about food. We must begin to make positive changes in our diets, not for a few weeks or months, but for life. Consumers like you and me are the ultimate determinant of what ends up on the food shelves, if we only choose healthy options, only those healthy options will be produced. We truly vote every time we reach the grocery checkout counter. If you are ready to make a change for the better, below you will find a simplified guide to eating a natural and healthy diet.

Before we get started, there are many critics out there who may argue that certain ingredients or chemicals are safe/healthy in our foods. However, before you listen to their advice, find out if they have certain industry ties and also review scientific studies that may counter their claims. In the age of Google, information on these topics is readily available. One specific example is commercials airing nationally that claim high fructose corn syrup is a natural and healthy product. These ads are paid for by the industry who produces the product, and cites evidence from industry funded research. The truth of the matter is that independent researchers have many times over, proven the adverse effects of high fructose corn syrup on the body when compared to other sweeteners, but that is a whole other discussion. The point here is always do your own research and find trustworthy sources of information. All of our advice is based on over 4 years of buying and researching every natural/health product we could get our hands on. Everything is backed up with peer reviewed, journal published scientific research or articles from reputable sources, which you can find in the footnotes, just like on our regular articles.

Now lets get started:

As we guide you through the process, remember: Start small, slowly integrate healthy foods into your diet, and slowly replace items in your cabinets for better substitutes. Aim for two replaced products per week.

Generally there are three main stages on the quest to eat healthy and natural:

1. Beginner: Starting to add healthier items into your diet and eliminating the most unhealthy ones.

Includes:

• Adding more fruits and vegetables into diet
• Eliminating sweets, fried foods, ect…
• Focusing on nutriton facts such as saturated and trans fat, sodium, and sugar.

2. Intermediate: Eating a healthy and nutritious diet but now refining it to contain all-natural, chemical free products.

Includes:

• Eliminating processed and refined foods
• Choosing products free of preservatives
• Moving away from non-natural ingredients

3. Advanced: Moving from all-natural products to organic ones, and further refining what one considers acceptable.

Includes:

• More concern over pesticides and manufacturing methods
• Environmental concerns over runoff, general pollution, and sustainability
• Added nutritional value from alternatives such as cage free eggs and grass fed beef
• Moving to vegetarian, vegan, only white meat, non-dairy, or other specialized diets based on personalized needs and goals
• Avoiding meat from producers who use antibiotics or do not practice humane treatments

During all three of the above steps, the following rules should be followed:

Rule #1: Focus on Nutritional Value
Always start off by making sure your diet includes proper amounts of fiber, vitamins, minerals, protein, healthy fats (monounsaturated, Omega-3) and carbs. So for simplicity, instead of buying fried potato chips or breaded buffalo chicken tenders, aim for things like fruits, vegetables, whole grain bread, brown or wild rice, fish, white meats, and olive oil. Here are a few key points to remember:

• Get at least 20 grams of fiber per day
• Monounsaturated fats are very GOOD for you
• Avoid saturated and trans fats
• Cut down on sugar
• Limit sodium whenever possible (2500mg per day max)
• Always use olive oil when cooking
• Canola oil is ok for baking or salad dressings
• Eat a wide range of colors in you diet (ie. red, yellow & orange pepers, tomatoes, cucumbers, etc..)
• Eat fish and shrimp
• Leafy greens are always great

Rule #2: Read the Ingredients Label
For simplicity, if you cannot pronounce items on the label, do not buy the product. Ingredients with long, scientific sounding names, are usually just that, preservatives or scientifically formulated items that serve certain cost-cutting purposes. All too many times these cost-cutting ingredients are at the sole benefit of the manufacturer, while leaving health risks to the consumer over the long term. Make sure you have a relative idea of what everything is on the label. Always avoid the following:

• Hydrogenated Oils (Trans Fats)
• Partially Hydrogenated Oils (Trans Fats)
• Phosphates
• Benzoates (ex. sodium benzoate)
• Color Additives (ex. Yellow 5, Red 40)
• Calcium Propionate
• Dough Conditioners
• High Fructose Corn Syrup

Rule #3: Just Because Something is Organic or All-Natural Does NOT Mean it is Healthy
Don’t get us wrong, organic and all-natural is what you should be striving for, however, organic and all-natural products can sometimes contain high levels of sugar, saturated fat, and sodium just like their conventional counterparts. This is why it is always important to read labels. All-natural products do not contain any synthetic ingredients, however things like sugar and saturated fat are all-natural but are not good for your health in high amounts. The same goes for organic products, organic only insures that no pesticides were used to grow the ingredients, so still keep a look out for nutritional contents.

Rule #4: Consider the Packaging

Generally:

• Avoid canned products
• Avoid plastics in general (if possible), especially plastic #7
• Glass is always best

Organic and all-natural products can come in packaging that contains chemicals such as BPA. Spending the extra money for organic food when the packaging is contaminating the integrity of the product is kind of silly in our opinion. Therefore, always avoid cans unless they are specifically marked to be BPA free. (The popular Eden Organic brand beans and rice products are canned in BPA free cans)

Rule #5: Buy From Companies You Trust
In the past there have been instances of foods not actually containing what they claim, especially with imports. To avoid fraud and insure products are safely prepared, buy from companies you trust. The last thing you want to do is buy a product that is mislabeled or claims to be organic when it is not. Also, if you can afford to, shopping at your local natural food store, or Whole Foods, will definitely set you in the right direction. There you will have much wider options of products that are healthy, compared to conventional supermarkets.

References:

“CDC: Diabetes Cases Will Triple to 48.3 Million by 2050 – Diabetes | Symptoms | Diet | Type 2 – FOXNews.com.” Fox News. 12 Sept. 2006. Web. 19 June 2010. <http://www.foxnews.com/story/0,2933,213499,00.html>.

Flegal, Katherine M. “JAMA — Prevalence and Trends in Obesity Among US Adults, 1999-2008, January 20, 2010, Flegal Et Al. 303 (3): 235.” JAMA, the Journal of the American Medical Association, a Weekly Peer-reviewed Medical Journal Published by AMA. 13 Jan. 2010. Web. 19 June 2010. <http://jama.ama-assn.org/cgi/content/full/303/3/235?ijkey=ijKHq6YbJn3Oo&keytype=ref&siteid=amajnls>.

“Statistic Required on How Many Items on an Average Supermarket Shelf.” Google Answers. Web. 19 June 2010. <http://answers.google.com/answers/threadview?id=762490>.

“US Population Projections: 1998-2050.” Negative Population Growth. Web. 19 June 2010. <http://www.npg.org/facts/us_pop_projections.htm>.

So far orders for the Roadster have been modest and the company has been loosing money year after year since inception. However, investors and many partners such as Toyota see that situation turning around when their new Model S begins to become available in 2012. This model is priced at less than half that of the Roadster at $50,000 after federal tax credits. The car is arguably even better looking than their first model and sports features such as a 17 inch info screen, 300 miles range per charge, and 45 minute battery quick charge.

Tesla Model S

Tesla is a sigh of relief for those concerned about the environment and public health related to air and water quality. Most of the current environmentally friendly cars on the market are not all that attractive, and in reality, looks is a huge selling point. For example, the Toyota Prius and Nissan Leaf are small and relatively unattractive to the average consumer. No doubt they are selling (pre-ordering in the Leaf’s case) well, but to move out of a niche market and to the general population, a mid-size attractive car is essential.

Overall, Tesla is in a great position to take the electric vehicle market by storm. Even if they somehow don’t succeed they will undoubtably spur fierce competition between major auto makers and accelerate the development of electric vehicles in the US. If Tesla is the future of auto transportation in this country, I am ecstatic for it to arrive.

The bill would reform the “Toxic Substances Control Act of 1976” to put it in line with how drugs, food additives, and the water supply are currently regulated. Requiring substances to go through an approval process would prevent such incidents such as the past widespread use of asbestos and lead based paint, and the disastrous health consequences they have caused. In a time when thousands of untested chemicals are used in everyday products, many of which can be found in our bodies, a growing chorus of health experts and industry watchdogs are calling this common sense legislation. The Environmental Working Group has stated, “the effort to protect Americans from chemical dangers took a historic step forward” with the introduction of this bill. Also, the coalition Safer Chemicals, Healthy Families, which claims to be 11 million members strong, released a statement of support that can be found here.

Additional aspects of the bill call for a public database of all chemical information including test results, and funding for the development of “green” chemical alternatives. The House version is being introduced by Congressman Bobby Rush (D-IL) and Congressman Henry Waxman (D-CA). Furthermore, the bill reportedly has the support of the Obama Administration. The full text of the senate legislation can be found here.

In the mean time, you can reduce your exposure to harmful chemicals by using green cleaning agents from companies such as Seventh Generation and Ecover. Also, cutting down on the use of tupperware, avoiding scratched teflon cookware, eliminating the use of plastics #3, #6, and #7, and finding green alternatives to cosmetics and other sources of chemicals will all help.

Snow covered mountains, rolling hills, and small lakes are endless in sight, as I look off into the horizon. The feeling of independence and peacefulness is indescribable. Pushing off, I peer down the steep slope in front of me as adrenaline runs through my body. I drop into the trail, carving in and out, trying to avoid ice and bumps as I speed down the mountainside. Skiing is my greatest passion in life and it has had a tremendous influence on my wellness and personal growth.

I learned to ski less than two years ago with the help of my father and close friends, all of which were advanced skiers. The sport had always seemed appealing to me and I finally had the chance to learn. However, learning was not as easy as I had thought. My first weeks on the slopes were defined by constant falls, doing “the pizza” down the entire trail, and out of control runs. The difficulty I had with learning was discouraging but I kept trying again, determined to ski like a professional.

Eventually I had caught on and moved past the bunny hill onto the intermediate trails. It was at this point where I began to really develop the passion for skiing I have today. I sharpened my skills by continuous practice and challenging myself to new terrain. In addition, I enrolled in advanced lessons at a local mountain in order to improve my stance, tucking, and carving. I became better after every session and kept moving on to more difficult trails.

Skiing nearly every weekend and vacation during the winter has made it a huge part of who I am. It has allowed me to become more self-confident, as I see my progress and achieve my goals of conquering certain terrain. Learning how to ski was an enormous challenge for me, especially because of my lack of previous athletic experience. However, I took on the challenge and have achieved countless personal feats since. This has taught me that taking on challenges, no matter how difficult they may seem, will lead to amazing accomplishments. Furthermore, skiing has strengthened my appreciation for nature. The true beauty of nature is taken for granted by most, which may be caused by never really experiencing it, the way skiing and other outdoor activities allow for.

Skiing has also had a profound affect on me physically. It has got me in shape by constantly working the leg muscles and provided me with cardiovascular exercise. In my quest to become the best skier I can be, I weight lift in order to be able to ski longer and have more power and stability. Eating a healthy diet is also a key element in training my body. It motivates me to eat better and keep away from the junk foods that will only hurt me in the long run. All of this has led to greater stamina and an overall better feeling body that increases performance on the slopes.

Today, I ski some of the largest mountains in New England and are able to conquer the black diamond trails I once dreamt of. I continue to challenge myself both physically and mentally, which can be seen in my new goal of learning how to race and take part in NASTAR competitions. Skiing has allowed me to grow in many ways and appreciate both nature and the freedom of independence one feels while on the mountain. Through my experiences I have truly developed a life long passion in skiing.

It is a passion such as this one that will profoundly impact your life and it need not even be physically demanding in nature. Of course if it does include physical activity it only heightens the positive effects. Pursuing goals associated with a passion decreases stress and leads to overall better health. It also results in greater satisfaction out of life and steers you towards accomplishing even more challenging goals in your life. So get up and go pursue the things you enjoy and turn them into major parts of your life. It really is easier than it sounds. Or as an alternative, try something completely new, you never know when you will discover something great.

BPA is a widely used chemical in many plastics and can be found in some water bottles, food packaging, and children’s toys. It is a known endocrine disruptor, mimicking hormones when in the body. A number of studies on animals have raised safety concerns due to links to cancer, diabetes, heart disease, and reproductive disorders. Additionally, many other human studies have confirmed the presence of BPA in over 90% of test subjects.

Furthermore, Consumer Reports just recently published their tests on canned foods and found high levels in BPA in nearly all products. Eden Organic’s bean products were the only product to contain negligible amounts of the chemical.

References:

Grady, Denise. “In Reversal, U.S. Expresses Concern Over Additive to Plastics.” The New York Times. 15 Jan. 2010. Web. 16 Jan. 2010. <http://www.nytimes.com/2010/01/16/health/16plastic.html>.

“Industry reacts to Consumer Reports’ BPA report.” Consumer Reports Electronics Blog. 6 Nov. 2009. Web. 16 Jan. 2010. <http://blogs.consumerreports.org/safety/2009/11/industry-reacts-to-consumer-reports-report-on-bisphenol-a-bpa.html>.

“Testing for BPA: Concern over canned foods.” Consumer Reports Electronics Blog. 2 Nov. 2009. Web. 16 Jan. 2010. <http://blogs.consumerreports.org/safety/2009/11/testing-for-bpa-concern-over-canned-foods-.html>.

The very harmful substances the government is removing from emissions due to their environmental and health impacts, are now being sent to farms to be spread on our food. The EPA claims that synthetic gypsum is safe because the toxic substances, particularly mercury, are not found in the crops or water run-off in “significant levels”. They have also touted it as a “green” method of fertilization due to it being recycled material. However, a number of prominent scientists and advocate groups have spoken out against the policy, saying there is not enough research available to claim safety for use in agriculture.

According to the American Coal Ash Association, the EPA and USDA started promoting the use of this chemical in 2001 and since then farm use has tripled to 279,000 tons in 2008. Synthetic gypsum is also commonly used in drywall. An estimated 8.85 million tons of the substance was used in 2008 for the popular building material.

To us, this is just one more reason to buy organic produce whenever possible. Sulfur dioxide, mercury, lead, and arsenic are substances that should stay away from the food we buy, no matter how small the amount.

References

“The Advantages of Synthetic Gypsum.” Cement Americas. 1 May 1999. Web. 30 Dec. 2009. <http://cementamericas.com/mag/cement_advantages_synthetic_gypsum/>.

Callahan, Rick. “EPA, USDA Encourage Farmers To Put Coal Ash That Contains Mercury And Arsenic On Crops.” The Huffington Post. 21 Dec. 2009. Web. 30 Dec. 2009. <http://www.huffingtonpost.com/2009/12/21/epa-usda-encourage-farmer_n_399331.html>.

“U.S. wants farmers to use coal waste on fields.” The Washington Post. 23 Dec. 2009. Web. 30 Dec. 2009. <http://www.washingtonpost.com/wp-dyn/content/article/2009/12/22/AR2009122203336.html?wprss=rss_business>.

I recommend organic foods for my weight loss patients because I want them to eat nutrient dense foods, thus you have to begin with the dirt. The overuse of pesticides, herbicides, and other chemical additives for the growth of monoculture genetically modified crops, including corn, soy, rice, canola, and others have wreaked havoc with the soil.

These grain and bean crops grown in this sterile soil are used not only to create overly processed foods, but are the basis for animal feed that is fed to factory farmed meats and farm raised fish. The results are food products with empty calories, unknown long term health effects, and almost certain capacity for making people fat.

Continue Reading at The Huffington Post

Previous research has alluded to phthalates disrupting hormone levels, particularly estrogen and testosterone. A small study suggested that pregnant women expecting a boy, who had high levels of phthalates in their blood, made the newborn more inclined to play with toys associated with girls.

Exposure to phthalates is extremely difficult to avoid as they are found in many plastic products. Shower curtains, food containers, plastic wraps, some children’s toys, building materials, some prescription pill encasings, and adhesives, all contain the chemical. Additionally phthalates are found in many perfumes, hair sprays, liquid soaps and other personal care products.

The study has resulted in calls for additional research to determine the safety of such a commonly used chemical. It is estimated that about one billion pounds of phthalates are produced worldwide each year.

To limit your exposure to phthalates look at ingredient labels of personal care products and avoid anything with an ingredient that ends with the word “phthalate”. Also try finding a phthalate-free shower curtain from a natural market and avoid putting food in plastics whenever possible, especially plastic numbers 3 and 7. Furthermore, try avoiding fragrances that do not state to be phthalate-free.

References:

Doheny, Kathleen. “Phthalates Affect Way Young Boys Play.” WebMD. 16 Nov. 2009. Web. 23 Dec. 2009. <http://children.webmd.com/news/20091116/phthalates-affect-way-young-boys-play>.

Erdem Durmaz, Elif N. Özmert, Pinar Erkekoglu, Belma Giray, Orhan Derman, Filiz Hincal, and Kadriye Yurdakök
Plasma Phthalate Levels in Pubertal Gynecomastia
Pediatrics 2009 : peds.2009-0724v1-peds.2009-0724.