The Health Benefits of Distilled Water

The Importance of Pure Water:

Only oxygen is more essential than water in sustaining the life of all living organisms. Human beings can live for several weeks without food, but only a few days without water. The quality of your tissues, their performance, and their resistance to disease and injury are linked to the quality and quantity of water you drink. Experts agree that in order to maintain optimum health one needs to drink 8-10 glasses of water per day. The daily cleansing of wastes from each cell, the flushing of the alimentary canal and the purifying of the blood are all dependent on our water consumption.

The Present Condition of Water:

Most people get their water from the household tap. This water originates from lakes, rivers, streams, and underground sources. The majority of water goes through a cleaning system at a local water treatment plant. However, many harmful pollutants and water borne diseases are present in the finished treated water

Fifty percent of the US population uses water that, in part, is made up of recently discharged wastewater. And like the treatments for drinking water, wastewater treatments do not remove many of the toxic substances. Prevention Magazine

According to scientists from the World Health Organization (WHO) and the National Cancer Institute (NCI), it has been estimated that between 60 to 80 percent of all cancer is caused by chemicals in the air we breathe, the food we eat, and the water we drink. The NCI expressed concern over 20 years ago that increases in carcinogens in water and our inability to remove them could result in serious exposure of the general population.

What is distilled water?

Distilled water is water which has been heated to the boiling point so that impurities are separated from the water which itself becomes vapor or steam. It is then condensed back into pure liquid form. The impurities remain in the residue which is simply thrown away. Distilled water contains no solids, minerals or trace elements, and has no taste. Distillation removes the debris, bacteria, and other contaminants.

Distilled Water and Your Health:

“Do I need to tell you why drinking plenty of good quality water is as essential to health as eating properly? In a nutshell: one of the main activities of the body’s self-healing system is filtration of the blood, a job performed mostly by the kidneys which a little help from the mechanism of perspiration. Kidneys are such efficient, compact and miraculous filters that they put to shame the dialysis machines used the maintain the patients with renal failure. T he heart, blood, and kidneys are a single functional unit the constantly cleanses and purifies itself, removing all the toxic wastes of metabolism and the breakdown products of harmful substances that get onto our bodies one way or another. This purification system can operate efficiently only if the volume of water flowing through it is sufficient to carry away the waste. Further, as good quality steam distilled water enters the body, it has the ability to pick-up mineral deposits accumulated in cells, joints, artery walls, or wherever such deposits occur and begin to carry them out. Gallstones and kidney stores then decrease, and it also lessens arthritic pain as joints become more supple and movable.” Dr. Andrew Weil, Natural Health, Natural Medicine

What about minerals?

There are two forms of minerals, organic and inorganic. Inorganic minerals refers to non-vegetable or non-animal matter, i.e. not living. This includes carbonate and lime compounds, calcium, iron and magnesium. Because these components are non-living, our bodies can no make use of these minerals and our cells reject them. The result of ingesting these minerals is an accumulation of debris in our bodies. Organic minerals living and are found in vegetables, fruit, seeds, grains, meats, and nuts. These are easily assimilated by our cells and are essential for good health. If your rely on water as the source of your required minerals, you are sadly lacking. T he minerals in water are inorganic, and the body cannot make use of them. The body continually assimilates the much needed minerals from the food we eat.

Does distilled water rob the body of essential minerals?

No, this is physiologically impossible. Some have been lead to believe that because distilled water is so pure, it will leach healthy minerals and trace elements from the body. In our bodies distilled water cleans out our impurities and replenishes the essential nutrient required for human life: pure, clean, healthy water. Our cells use the organic minerals for body growth and maintenance; however, the impurities that the body cannot make us of are flushed out with distilled water. Distilled water flushes out all the inorganic minerals and pollutants which would otherwise be retained in the body and accumulate in vital organs such as the liver, kidneys, and intestines. These minerals and pollutants are gradually increased by drinking impure water. A continuous or prolonged exposure to these minerals and pollutants may cause carcinogens to form within tissues. The cancer may only manifest itself months, years or even decades after such contacts have ceased. And often the causative agents may have totally disappeared from the tissues.

Distilled Water and Disease:

It has become apparent that pollution and contamination exist within our drinking water. With the amount of sewage dumped into drinking water sources, many water borne diseases are present in the so-called “treated” drinking water. This leaves our bodies vulnerable to infection and disease.

The viruses of major concern in relation to drinking water are those of intestinal origin, excreted by infected animals or humans, which reach water sources by way of the soils unlimited potential for serious disease and contamination of the human body. Canadian Nutrition Guide

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Understanding Body pH Balance

What is the body’s pH?

Water is the most abundant compound in the human body, comprising 70% of the body.

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The average adult can last as much as seven weeks without food, but not much more than five days without water.

The body therefore contains a wide range of solutions, which may be more or less acid. pH (potential of Hydrogen) is a measure of the acidity or alkalinity of a solution – the ratio between positively charged ions (acid-forming) and negatively charged ions (alkaline-forming.) The pH of any solution is the measure of its hydrogen-ion concentration. The higher the pH reading, the more alkaline and oxygen rich the fluid is.  The lower the pH reading, the more acidic and oxygen deprived the fluid is. The pH range is from 0 to 14, with 7.0 being neutral.  Anything above 7.0 is alkaline, anything below 7.0 is considered acidic.    

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The right alkaline balance is critical to good health.

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 Many foods are alkaline-producing by nature, but manufactured processed foods are mostly acid-producing. It is important to consume at least 60% alkaline-producing foods in our diet, in order to maintain health. We need plenty of fresh fruits and particularly vegetables (alkaline-producing) to balance our necessary protein intake (acid-producing). And we need to avoid processed, sugary or simple-carbohydrate foods, not only because they are acid-producing but also because they raise blood sugar level too quickly (high glycemic index therefore fattening); plus they tend to be nutrient-lacking and may be toxic too.

One of the best things we can do to correct a low pH is to clean up the diet and lifestyle…this includes our additudes and how we treat others.

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Work towards a balance of about 60% Alkaline and about 40% Acid …or if you are already on the acid side and would like to restore your balance then try consuming about 80% Alkaline and  20% Acid until the balance is restored.

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Health problems stem from being acidic. This is because parasites, malignant bacteria, viruses, and candida overgrowth - all of which are the root causes of thousands of diseases - thrive in acidic environments. But these problems fade away in an alkaline environment.

 

Ranked Foods: Alkaline  to  Acidic Extremely Alkaline Lemons, watermelon. Alkaline Forming Cantaloupe, cayenne celery, dates, figs, kelp, limes, mango, melons, papaya, parsley, seaweeds, seedless grapes (sweet), watercress.Asparagus, fruit juices, grapes (sweet), kiwifruit, passionfruit, pears (sweet), pineapple, raisins, umeboshi plums, and vegetable juices. Moderately Alkaline Apples (sweet), alfalfa sprouts, apricots, avocados, bananas (ripe), currants, dates, figs (fresh), garlic, grapefruit, grapes (less sweet), guavas, herbs (leafy green), lettuce (leafy green), nectarine, peaches (sweet), pears (less sweet), peas (fresh, sweet), pumpkin (sweet), sea salt (vegetable).Apples (sour), beans (fresh, green), beets, bell peppers, broccoli, cabbage, carob, cauliflower, ginger (fresh), grapes (sour), lettuce (pale green), oranges, peaches (less sweet), peas (less sweet), potatoes (with skin), pumpkin (less sweet), raspberries, strawberries, squash, sweet Corn (fresh), turnip, vinegar (apple cider). Slightly Alkaline Almonds, artichokes (jerusalem), brussel sprouts, cherries, coconut (fresh), cucumbers, eggplant, honey (raw), leeks, mushrooms, okra, olives (ripe), onions, pickles (homemade), radishes, sea salt, spices, tomatoes (sweet), vinegar (sweet brown rice).Chestnuts (dry, roasted), egg yolks (soft cooked), essene bread, goat’s milk and whey (raw), mayonnaise (homemade), olive oil, sesame seeds (whole), soy beans (dry), soy cheese, soy milk, sprouted grains, tofu, tomatoes (less sweet), and yeast (nutritional flakes). Neutral Butter (fresh, unsalted), cream (fresh, raw), cow’s milk and whey (raw), margine, oils (except olive), and yogurt (plain). Moderately Acidic Bananas (green), barley (rye), blueberries, bran, butter, cereals (unrefined), cheeses, crackers (unrefined rye, rice and wheat), cranberries, dried beans (mung, adzuki, pinto, kidney, garbanzo), dry coconut, egg whites, eggs whole (cooked hard), fructose, goat’s milk (homogenized), honey (pasteurized), ketchup, maple syrup (unprocessed), milk (homogenized).Molasses (unsulferd and organic), most nuts, mustard, oats (rye, organic), olives (pickled), pasta (whole grain), pastry (whole grain and honey), plums, popcorn (with salt and/or butter), potatoes, prunes, rice (basmati and brown), seeds (pumpkin, sunflower), soy sauce, and wheat bread (sprouted organic). Extremely Acidic Artificial sweeteners, beef, beer, breads, brown sugar, carbonated soft drinks, cereals (refined), chocolate, cigarettes and tobacco, coffee, cream of wheat (unrefined), custard (with white sugar), deer, drugs, fish, flour (white, wheat), fruit juices with sugar, jams, jellies, lamb.Liquor, maple syrup (processed), molasses (sulphured), pasta (white), pastries and cakes from white flour, pickles (commercial), pork, poultry, seafood, sugar (white), table salt (refined and iodized), tea (black), white bread, white vinegar (processed), whole wheat foods, wine, and yogurt (sweetened).

More Ranked Foods More Ranked Foods: Alkaline  to  Acidic  Highly Alkaline Forming Foods - Baking soda, sea salt, mineral water, pumpkin seed, lentils, seaweed, onion, taro root, sea vegetables, lotus root, sweet potato, lime, lemons, nectarine, persimmon, raspberry, watermelon, tangerine, and pineapple. Moderately Alkaline Forming Foods - Apricots, spices, kambucha, unsulfured molasses, soy sauce, cashews, chestnuts, pepper, kohlrabi, parsnip, garlic, asparagus, kale, parsley, endive, arugula, mustard green, ginger root, broccoli, grapefruit, cantaloupe, honeydew, citrus, olive, dewberry, carrots, loganberry, and mango. Low Alkaline Forming Foods - Most herbs, green tea, mu tea, rice syrup, apple cider vinegar, sake, quail eggs, primrose oil, sesame seed, cod liver oil, almonds, sprouts, potato, bell pepper, mushrooms, cauliflower, cabbage, rutabaga, ginseng, eggplant, pumpkin, collard green, pear, avocado, apples (sour), blackberry, cherry, peach, and papaya. Very Low Alkaline Forming Foods - Ginger tea, umeboshi vinegar, ghee, duck eggs, oats, grain coffee, quinoa, japonica rice, wild rice, avocado oil, most seeds, coconut oil, olive oil, flax oil, brussel sprout, beet, chive, cilantro, celery, okra, cucumber, turnip greens, squashes, lettuces, orange, banana, blueberry, raisin, currant, grape, and strawberry. Very Low Acid Forming Foods - Curry, koma coffee, honey, maple syrup, vinegar, cream, butter, goat/sheep cheese, chicken, gelatin, organs, venison, fish, wild duck, triticale, millet, kasha, amaranth, brown rice, pumpkin seed oil, grape seed oil, sunflower oil, pine nuts, canola oil, spinach, fava beans, black-eyed peas, string beans, wax beans, zucchini, chutney, rhubarb, coconut, guava, dry fruit, figs, and dates. Low Acid Forming Foods - Vanilla, alcohol, black tea, balsamic vinegar, cow milk, aged cheese, soy cheese, goat milk, game meat, lamb, mutton, boar, elk, shell fish, mollusks, goose, turkey, buckwheat, wheat, spelt, teff, kamut, farina, semolina, white rice, almond oil, sesame oil, safflower oil, tapioca, seitan, tofu, pinto beans, white beans, navy beans, red beans, aduki beans, lima beans, chard, plum, prune and tomatoes. Moderately Acid Forming Foods - Nutmeg, coffee, casein, milk protein, cottage cheese, soy milk, pork, veal, bear, mussels, squid, chicken, maize, barley groats, corn, rye, oat bran, pistachio seeds, chestnut oil, lard, pecans, palm kernel oil, green peas, peanuts, snow peas, other legumes, garbanzo beans, cranberry, and pomegranate. Highly Acid Forming Foods - Tabletop sweeteners like (NutraSweet, Spoonful, Sweet ‘N Low, Equal or Aspartame), pudding, jam, jelly, table salt (NaCl), beer, yeast, hops, malt, sugar, cocoa, white (acetic acid) vinegar, processed cheese, ice cream, beef, lobster, pheasant, barley, cottonseed oil, hazelnuts, walnuts, brazil nuts, fried foods, soybean, and soft drinks, especially the cola type.  To neutralize a glass of cola with a pH of 2.5, it would take 32 glasses of alkaline water with a pH of 10.

ALKALINE FOODS…		…ACIDIC FOODS…
ALKALIZING VEGETABLES Alfalfa Barley Grass Beet Greens Beets Broccoli Cabbage Carrot Cauliflower Celery Chard Greens Chlorella Collard Greens Cucumber Dandelions Dulce Edible Flowers Eggplant Fermented Veggies Garlic Green Beans Green Peas Kale Kohlrabi Lettuce Mushrooms Mustard Greens Nightshade Veggies Onions Parsnips (high glycemic) Peas Peppers Pumpkin Radishes Rutabaga Sea Veggies Spinach, green Spirulina Sprouts Sweet Potatoes Tomatoes Watercress Wheat Grass Wild Greens.ALKALIZING ORIENTAL VEGETABLES Daikon Dandelion Root Kombu Maitake Nori Reishi Shitake Umeboshi Wakame ALKALIZING FRUITS Apple Apricot Avocado Banana (high glycemic) Berries Blackberries Cantaloupe Cherries, sour Coconut, fresh Currants Dates, dried Figs, dried Grapes Grapefruit Honeydew Melon Lemon Lime Muskmelons Nectarine Orange Peach Pear Pineapple Raisins Raspberries Rhubarb Strawberries Tangerine Tomato Tropical Fruits Umeboshi Plums Watermelon ALKALIZING PROTEIN Almonds Chestnuts Millet Tempeh (fermented) Tofu (fermented) Whey Protein Powder ALKALIZING SWEETENERS Stevia ALKALIZING SPICES & SEASONINGS Chili Pepper Cinnamon Curry Ginger Herbs (all) Miso Mustard Sea Salt Tamari ALKALIZING OTHER Alkaline Antioxidant Water Apple Cider Vinegar Bee Pollen Fresh Fruit Juice Green Juices Lecithin Granules Mineral Water Molasses, blackstrap Probiotic Cultures Soured Dairy Products Veggie Juices ALKALIZING MINERALS Calcium: pH 12 Cesium: pH 14 Magnesium: pH 9 Potassium: pH 14 Sodium: pH 14 Although it might seem that citrus fruits would have an acidifying effect on the body, the citric acid they contain actually has an alkalinizing effect in the system. Note that a food’s acid or alkaline forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic, however the end products they produce after digestion and assimilation are very alkaline so, lemons are alkaline forming in the body. Likewise, meat will test alkaline before digestion, but it leaves very acidic residue in the body so, like nearly all animal products, meat is very acid forming.		ACIDIFYING VEGETABLES Corn Lentils Olives Winter SquashACIDIFYING FRUITSBlueberries Canned or Glazed Fruits Cranberries Currants Plums** Prunes**ACIDIFYING GRAINS, GRAIN PRODUCTS Amaranth Barley Bran, oat Bran, wheat Bread Corn Cornstarch Crackers, soda Flour, wheat Flour, white Hemp Seed Flour Kamut Macaroni Noodles Oatmeal Oats (rolled) Quinoa Rice (all) Rice Cakes Rye Spaghetti Spelt Wheat Germ WheatACIDIFYING BEANS & LEGUMES Almond Milk Black Beans Chick Peas Green Peas Kidney Beans Lentils Pinto Beans Red Beans Rice Milk Soy Beans Soy Milk White Beans ACIDIFYING DAIRY Butter Cheese Cheese, Processed Ice Cream Ice Milk ACIDIFYING NUTS & BUTTERS Cashews Legumes Peanut Butter Peanuts Pecans Tahini Walnuts ACIDIFYING ANIMAL PROTEIN Bacon Beef Carp Clams Cod Corned Beef Fish Haddock Lamb Lobster Mussels Organ Meats Oyster Pike Pork Rabbit Salmon Sardines Sausage Scallops Shellfish Shrimp Tuna Turkey Veal Venison ACIDIFYING FATS & OILS Avacado Oil Butter Canola Oil Corn Oil Flax Oil Hemp Seed Oil Lard Olive Oil Safflower Oil Sesame Oil Sunflower Oil ACIDIFYING SWEETENERS Carob Corn Syrup Sugar ACIDIFYING ALCOHOL Beer Hard Liquor Spirits Wine ACIDIFYING OTHER FOODS Catsup Cocoa Coffee Mustard Pepper Soft Drinks Vinegar ACIDIFYING DRUGS & CHEMICALS Aspirin Chemicals Drugs, Medicinal Drugs, Psychedelic Herbicides Pesticides Tobacco ACIDIFYING JUNK FOOD Beer: pH 2.5 Coca-Cola: pH 2 Coffee: pH 4 ** These foods leave an alkaline ash but have an acidifying effect on the body.

Your Body, and Water

Water is vital in our body, and a lack of it certainly has its consequences. Your body is roughly 70 percent water. The build of your muscles are about 75 percent water, blood 82 percent, brain cells 85 percent, and even your bones are 25 percent water. Your body looses approximately two quarters (64 ounces) of water per day through urination, perspiration, and even exhalation.

When your body is not getting enough water, it will ration what it has. There are five primary organs your body hydrates above all else, and they are your brain, heart, lungs, liver, and kidneys.

The simplest calculation is the 60-40-20 rule.

• Total Body Water = 60% of body weight
• Intracellular fluid = 40% of body weight
• Extracellular fluid = 20% of body weight

Regarding specific tissues: Lean muscle tissue contains about 75% water by weight. Blood contains almost 70% water, body fat contains 10% water and bone has 22% water. Skin also contains much water. The human body is about 60% water in adult males and 55% in adult females.

When is it best to drink water?

There are two big mistakes many people make here. One is drinking when your thirst, and the second is drinking with a meal. A dry mouth is actually one of the last signs of dehydration, and when you experience it, you are already mildly dehydrated. When you drink with a meal, you are washing down all the hydrochloric acid in your saliva, and enzymes in your stomach. What results is a poor digestion process. Don’t get us wrong, you need to drink some liquid during a meal, but no more than six – eight ounces.

Here is a good schedule to follow, adopted from Don Colbert, MD’s book ‘The Seven Pillars of Health”:

1. Start by drinking eight – sixteen ounces of water before breakfast (There is no need to replace the juice, tea, or coffee you may drink in the morning. Instead, enjoy the water with your choice beverage.)
2. A couple hours after breakfast, drink another eight – sixteen ounce glass of water.
3. Again, a few hours after lunch, drink another eight – sixteen ounce glass.
4. Thirty minutes before dinner, drink sixteen – twenty-four ounces of water.
5. About an hour before bed, have another eight ounce glass.

Drinking large amounts of water throughout the day also speeds up your metabolism. Drinking several glasses of water before each meal creates the feeling of fullness. Most of the time when our bodies feel “hungry,” they are actually craving water.

This is not a replacement for a balanced diet, but it is a valid way to cut off a few pounds and provide energy for other healthy essentials such as exercise. Lack of water or dehydration can lead to migraine headaches, loss of energy, dizziness, asthma and other diseases.

Organic apples and weight loss

Organic apples, as well as other fruits, help reduce weight in several ways:

Fiber - Naturally-grown produce contains higher levels of soluble and insoluble fiber than produce treated with pesticides. Since fiber expands in the stomach, it helps the body feel full for a longer period of time.

Low in sodium - Low levels of sodium promote organic weight loss by preventing excess water retention.

Enzymes - Apples contain an abundance of enzymes which help the body digest food more efficiently, again helping to shed off those extra pounds.

Organic apple cider vinegar
A well-known natural weight loss option is a diet that includes organic apple cider vinegar. People have been using this beneficial vinegar to reduce weight and improve blood circulation for hundreds of years as it is extremely rich in vitamins and minerals. The combination of vitamins and the pH level of organic apple cider vinegar help to detoxify the body, speed up the metabolism and burn calories. Two tablespoons before a meal will help break down ingested fat.

Eating naturally-grown produce increases vitality and can result in organic weight loss. Undoubtedly, it is a healthier choice, but what will truly convince you is taste – one bite and you will make a permanent switch to organic.

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The Health Benefits of Aloe Vera Gel and Juice

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Food That Will Boost Your State of Mind

By Jennifer Matlack

 

For the longest time, I swore I wasn’t a morning person. As soon as I ate my routine breakfast of a toasted bagel with butter, I had to pinch myself to stay awake.

Recently, I discovered my heavy lids and endless yawns were not a predisposition, but rather a result of my diet. “Carbohydrates have a relaxing effect,” says Judith Wurtman, Ph.D., director of the women’s health program at Massachusetts Institute of Technology in Cambridge and coauthor of The Serotonin Solution. “And eating too many will make you sleepy,” she says.

Instead of feeling drowsy, I could actually rise and shine in the morning? Absolutely. And you can, too, if you’re mindful of what you eat.

“Your diet ultimately has an impact on how you feel,” says Mary Beth Augustine, R.D., a dietitian at the Continuum Center for Health & Healing in New York City. Banish three unsavory moods by eating the right foods.

Mood: Stressed Out or Tense
You’re running late for an important meeting; you’re working on a tight deadline; you’re waiting for medical results from a serious test. No matter the scenario, strained situations can produce similar physiological reactions in your body. “Your blood pressure rises, your heart rate in-creases and your body makes glucose to give you the energy you need to get through,” says Augustine. There’s also a rise in cortisol, a hormone that, when released over time, can lead to heart disease, diabetes and obesity.

Foods to reach for:
Complex carbo-hydrates, such as legumes, whole-grain breads and cereals, and starchy vegetables, such as potatoes and corn.

Why it works:
“Carbohydrates destress you by increasing the production of serotonin,” says Dr. Wurtman. This key chemical in your brain improves mood, increases emotional energy and relieves pain.

Keep in mind:
Simple carbohydrates that are refined or processed, such as doughnuts and cookies, up serotonin production faster than complex carbohydrates by quickly releasing glucose, which further increases the brain’s ability to produce serotonin. But by choosing a jelly doughnut over a whole-wheat pita pocket you’ll pay a hefty price in weight gain and compromised healthy eating goals. In addition, for serotonin to tranquilize, carbs need to be eaten on an empty stomach and, surprisingly, without protein.

By the way…
If you experience irritability brought on by premenstrual syndrome (PMS), then you have all the more reason to consume complex carbohydrates. Dr. Wurtman advises eating a baked potato or drinking PMS Escape, a carbohydrate-based beverage that decreases anxiety.

Akilah M. El, N.D. is a Naturopathic Doctor and certified Master Herbalist with a private practice in Atlanta Georgia and Berlin Germany. Join Dr Akilah El on Facebook and Twitter

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12 Food Items Nutritional Experts Would Never Buy

These days, it feels like you need a master’s degree in label reading whenever you are shopping at the grocery store. Every product seems to tout that it’s “organic,” “whole grain,” “sustainable,” “trans-fat free” or “all natural.”We interviewed nutritionists, dieticians, and physicians to help cut through the confusion. Here are 12 supermarket items they say they would never buy:

Juice, soda or any sweetened drinks: water is better and cheaper

Times are tight and you’re trying to stretch that dollar. Make “better use of your food budget and save calories by sticking with filtered water from the tap. You are more satiated and get more fiber by eating whole fruits and vegetables versus drinking liquid calories anyway.”
–Katherine Farrell, a registered dietitian and director of integrative nutrition at the Manhattan’s Physician Group 

 

 

Protein bars: not all are created equal

When shopping for protein bars, be sure to read and understand the label. “A protein source should always be the first ingredient, but one I am looking at right now lists ‘evaporated cane juice’ as the next, which is sugar. After that comes palm oil, a highly saturated fat. One way some of the manufacturers try to get the carbohydrate load down without giving up the sweetness consumers crave is with sugar alcohols (mannitol, sorbitol), which allow them to be ‘sugar free’ or at least lower the calorie count. These sweeteners do have fewer calories compared to sugar, but can cause bloating and gastrointestinal distress. So watch out for saturated fats and learn the lingo about sweeteners, or your protein bar might just be a candy bar masquerading as health food.”
–Dr. Richard Baxter, board certified plastic surgeon and medical director of Healthy Aging Magazine

Fat-free yogurt: a little fat won’t hurt

Don’t be deceived by the fat-free label. They are “loaded with sugar to make up for the zero fat, equivalent to putting seven teaspoons of sugar into your yogurt. A better option: low-fat, plain Greek yogurt. This is lower in sugar and triple the protein!”
–Amy Shapiro, MS, RD, CDN, founder of Real Nutrition NYC

Bacon: choose wisely

“If it’s ‘regular’ bacon, it is not good for you. Ditto for processed lunch meat and hot dogs. Not only does it contain huge amounts of saturated fat and sodium, processed meat is often preserved with nitrates, which are potentially carcinogenic. A healthier choice would be natural, nitrate-free turkey bacon. Whole Foods has a selection.”

–Jackie Keller, wellness coach to the stars

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Sugar substitutes: stick to natural

“Be wary of sugar substitutes that contain ingredients you don’t recognize or can’t pronounce. Touting themselves as lower calorie options, these sweeteners are full of chemicals best left out of your diet. Stick to natural options and limit intake to avoid conditions of insulin resistance and diabetes. Some great low-glycemic sweeteners to consume in moderation include agave nectar, xylitol and stevia.”
–Kathryn Flynn, an Oriens Nutrition consultant

Rotisserie foods: a four-hour limit

Just out of the oven, hot rotisserie food is a great way to feed a family. But when “food is held over four hours, not only does the quality deteriorate, the bacteria level increases, especially when employees do not monitor customer interactions in these self-serve stations or the temperature. The required minimum temperature for ‘holding’ hot food is 135 degrees F., five degrees lower than most states required five years ago. If you are purchasing these foods, buy and eat or immediately take home and chill within the first four hours after it was placed in the rotisserie. Ask questions about the time the food was placed in the holding unit. Ask when someone last checked the temperature with an insertable thermometer instead of a shelf thermometer.”
–Charlotte A. Ferrell, a registered dietitian and founder of Simply Fantastic

Canola oil: no miracle oil

“I am not a fan of canola oil. I call it the triumph of marketing over science. In order to make it palatable, it has to go through this complex chemical process; hence, the ratio of omega-3 to omega-6 is not that great. And refined canola oil is no better than the stuff it replaced. The best oils are macadamia nut oil, virgin olive oil and peanut oil for frying. Flax seed oil is great for salad dressing but not great for cooking So it depends on what you are using it for. Coconut oil is another you should be buying. It is great for cooking and for mixing. I use it for everything from cooking up scrambled eggs to salads. It has high contents of fatty acids that are good for your immune system. It’s fat that’s used for energy, not the kind that sits on your hips.”
–Jonny Bowden, Ph.D., CNS, board-certified nutritionist and author of 150 Healthiest Foods on Earth

Dietary supplements: get it from your food instead

Registered dietitian Maye Musk can’t understand why grocery stores waste shelf space on dietary supplements. “Why — because of the long shelf-life and huge profit margins? Or to put fear into you that you’re not getting nutrients from your foods? If you are buying fresh fruit and vegetables, low fat dairy, whole grains, fish, chicken, low fat meats, good oils, nuts, legumes and common sense healthy foods, you don’t need any supplements. Before buying one, ask your naturopathic doctor. The nutrition consult will cost you less than your supplements. You’ll find confidence in eating well and start enjoying food again.”
–Maye Musk, a registered dietitian based in Manhattan

Bottled marinades: let go of the bottle

You think you can spice things up, as well as save some time, with pre-made marinades. Well, hold the sauce — “they all have copious amounts of sodium, most have high fructose corn syrup, and many have artificial colors and flavors — all in the name of giving taste and improving texture. What they really contribute is salt, sugar and calories. This takes some label reading, but Newman’s Own has a line of marinades and dressings that are great and all-natural.”
–Jackie Keller

Pre-packed salads: not all that they’re cut up to be

They’re convenient and healthy, right? Not quite. “Light destroys vitamins, especially Vitamin C and riboflavin, a key B vitamin. Most grocery stores have the bags displayed under bright, fluorescent lights, which further zap nutrients. Chopping and shredding also brings salad veggies in contact with metal, which destroys Vitamin A. I have often noticed that even brand name, expensive, pre-packaged salads are flattened due to being tightly boxed for travel, causing the vegetables to bruise and leak juices, which lead to spoilage. Often bags with a recent delivery date, at full price, have a murky or mucous look, indicating bacteria at work. In addition, they sometimes have packages of dressing included. While the 12-16 oz. of salad may only have 200 calories, the dressing may add another 200, or more.

It is better to buy a container of three romaine hearts, which are easy to tear off, wash and break into a bowl just before serving, minimizing loss. Keeping containers of grape or cherry tomatoes and baby carrots on hand give you two other ingredients that can be quickly tossed into the salad with no chopping or long exposure to light. Other ‘toss in’ ingredients that are easy to transport are raisins, dried cranberries, shelled pumpkin seeds or slivered almonds — also great for varying flavor and fiber content.”
–Charlotte Ferrell

Salad dressing: better to make your own

You think you’re being healthy by eating a salad. But pre-made salad dressing can be “high in sodium and contain more saturated fat then mono- and polyunsaturated fats. Instead, make your own salad dressing with fresh herbs, ginger, sesame oil, olive oil or avocado with lemon or lime juice or a variety of vinegars — champagne, rice, red wine, balsamic, apple cider, etc. Each combination can transform flavor of the dressing and keep salads exciting.”
–Katherine Farrell

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Whole grain cereals: read the fine print

Once again, take the time to study labels. “Some of the most popular brands are now sporting taglines that would have consumers believe they are getting a healthy start to the day. Most packaged cereals, including instant oatmeal, are loaded with sugars. Instead, start your day with old-fashioned slow cook oatmeal. Add your own antioxidant rich berries, flaxseed and walnuts, and you will be set for the day.”
–Kathryn Flynn

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Akilah M. El, N.D. is a Naturopathic Doctor and certified Master Herbalist with a private practice in Atlanta Georgia and Berlin Germany. Join Dr Akilah El on Facebook and Twitter

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