Many people eat and drink soy and soy products. I’m asked questions about soy frequently, so I thought I would address this food.
Soy has many negative effects on health because it is difficult to digest, affects your hormones, and is closely linked to GMOs, pesticides, and harmful processing chemicals.
Soy protein is a complete protein but can be very hard to digest. The Chinese did not eat unfermented soybeans, because they contain quantities of natural toxins or “anti-nutrients” and are high in phytic acid. This means ingesting unfermented soy can prevent the body from absorbing other nutrients like calcium, magnesium, copper, iron, zinc, and particularly protein.
In China, soy was not used as a food until fermentation techniques were discovered in the Zhou Dynasty (1046–256 BC). When soy is fermented—as in miso, tempeh, or soy sauce—the soy nutrients are more digestible and easier to absorb.
Soy has been linked to gastric distress and pancreatic problems, including cancer, and it can impair our body’s uptake of amino acids.(1) It also contains goitrogens, which are known to suppress the functioning of the thyroid.(2)
Most soy on the market today is from genetically modified (GM) seed. 91 percent of soybeans planted in the United States are GM, and the rate is rapidly growing throughout the world, according to Natural News newsletter.(3)
Dr. Gregory Damato points out that “more than 95 percent of GM soy (and 75 percent of other GM crops) is engineered to tolerate glyphosate herbicide, the most common formulation of which is Roundup. (4)
Recent studies by French scientists on the Toxicity of Roundup and Glyphosate found this herbicide carcinogenic.(5)
They found it:
1. Causes cell cycle dysregulation, which is a hallmark of tumor cells and human cancers.
2. Inhibits DNA synthesis in certain parts of the cell cycle— the cells’ reproductive process, which underlies the growth and development of all living organisms.
3. Impedes the hatchings of sea urchins. (Sea urchins were used because they constitute an appropriate model for the identification of undesirable cellular and molecular targets of pollutants.) The delay was found to be dose dependent on the concentration of Roundup. The surfactant polyoxyethylene amine (POEA), another major component of Roundup, was also found to be highly toxic to the embryos when tested alone, and could therefore be a contributing factor.(6)
These reasons are some reasons why I don’t eat soy if I can avoid it, or any other genetically modified food or non-organically grown food.
I recommend reading more about glyphosate herbicide if you are eating non-certified organic foods.
Be aware that soy is added to tortillas, breads, fake meats, and many other foods, supposedly for the “health” benefit. In my opinion, it is really used as cheap filler.
Health and nutrition expert Dr. Joseph Mercola writes that the advertising industry has misled the public about the safety and health benefits of soy, as well as the widespread use of it in the Asian diet. He states, “A study of the history of soy use in Asia shows that the poor used it during times of extreme food shortage, and only when the soybeans were carefully prepared (e.g. by lengthy fermentation) to destroy the soy toxins.”(7)
He goes on to say that, contrary to some reports in the West, it is not the usual practice in Asian countries to feed soy milk to infants.(8)
Be aware of this when you read food labels that refer to soy’s health benefits, even those that display an FDA statement that soy can help lower the risk of heart disease.
In 2000, two FDA employees, Daniel Doerge and Daniel Sheehan, were so worried about the danger of soy that they wrote a controversial letter to their employer, protesting the positive health claims for soy that the FDA was approving at the time.
There is abundant evidence that some of the isoflavones found in soy—including genistein and equol, a metabolite of daidzen—demonstrate toxicity in estrogen sensitive tissues and in the thyroid. This is true for a number of species, including humans.
Additionally, isoflavones are inhibitors of the thyroid peroxidase which makes T3 and T4.
Inhibition can be expected to generate thyroid abnormalities, including goiter and autoimmune thyroiditis. There exists a significant body of animal data that demonstrates goitrogenic and even carcinogenic effects of soy products.
Moreover, there are significant reports of goitrogenic effects from soy consumption in human infants.(9)
Think carefully about the effects that soy can have on the thyroid (our master gland which affects almost all aspects of our health) and estrogen. Many doctors and nutritionists are soy proponents. Be careful and research this yourself if you are concerned.
A billion-dollar industry advertises soy as the answer to many health issues, from heart disease to weight problems. Soy is frequently touted as the answer to women’s menopause hormone imbalances. This is one of the reasons why so many doctors and older women were happy to embrace it.
Soy and soy-based products contain isoflavones or phytoestrogens, which are plant-based estrogens. Soy is not the only food that contains phytoestrogens. There are other less controversial and more digestible foods with phytoestrogens you can include in your diet.
For men, eating soy isoflavones can significantly reduce testicular function and lower luteinizing hormone (LH) production, which is what signals the testicles to work. A high soy intake which potentially lowers level of LH increases the probability of estrogen dominance in men, contributing to hair loss, swollen and cancerous prostates, and insulin resistance.
Dr. Doris Rapp, MD, a leading pediatric allergist, asserts that environmental and food estrogens are responsible for the worldwide reduction in male fertility.(10)
Soy consumption has been linked with cancer in adults, notably breast cancer, as I read in an article by Jim Rutz. He went on to say:
That’s why the governments of Israel, the UK, France, and New Zealand are already cracking down hard on soy… In sad contrast, 60 percent of the refined foods in US supermarkets now contain soy. Worse, soy use may double in the next few years because (last I heard) the out-of-touch medicrats in the FDA hierarchy are considering allowing manufacturers of cereal, energy bars, fake milk, fake yogurt, etc., to claim that “soy prevents cancer.”
It doesn’t…P.S.: Soy sauce is fine. Unlike soy milk, it’s perfectly safe because it’s fermented, which changes its molecular structure. Miso, natto, and tempeh are also okay, but avoid tofu.(11)
Soy can create allergic reactions. In 1986, Dr. Stuart Berger, MD, placed soy among the top seven allergens, one of the “sinister seven.”
Finally, completely avoid soy protein isolate. It is a byproduct of soybean oil processing that is found in a huge number of vegan foods. A standard soybean contains 40 percent protein, while soy protein isolate is usually about 95 percent protein. But it poses serious health risks.
The processing of soy protein isolate is done mostly in aluminum tanks that leach high levels of aluminum into the product. Then MSG, flavorings, preservatives, sweeteners, and synthetic chemicals are frequently added to help get rid of the “beany” taste and add more “meaty” flavor. In animal experiments, the test animals fed soy isolate developed enlarged organs, particularly the thyroid and the pancreas.
After the soybeans—which are mostly GMO varieties—are crushed to extract the oil, the leftover soy “chunks” (which still contain fiber, water, some fat, and other carbohydrates) then undergo another extraction process that involves hexane—a neurotoxin that is also a substantial component in gasoline.
The next step involves soaking these chunks in a chemical mixture (which commonly contains ammonia and hydrochloric acid) to help concentrate protein levels and achieve a sponge-like texture. Finally, the mixture is spray-dried.(12)
Soy protein isolate can only be made in factories. Healthy, whole foods should be possible to make in a kitchen. You can grind your own almond flour at home from almonds. You can make your own seitan (wheat meat) at home. You can make your own rice milk or hemp milk at home with a blender and some whole-food ingredients.
The only way to make soy protein isolate is by using extremely flammable and hazardous chemicals, like hexane, and extreme temperatures that you could not possibly obtain in a kitchen setting.
Hexane is not used in the production of organic soy protein isolate. For a list of which protein bars and soy burgers are made using hexane-extracted soy protein isolates and which aren’t, go to: www.cornucopia.org/hexane-guides/hexane_guide_bars.html.
As I researched soy, I came to seriously reconsider its use. I avoid it in most forms, but I do, however, use organic, non-GMO fermented soy sauce. I also use organic miso and tempeh occasionally. There are alternative organic misos now that are made with brown rice, garbanzo beans, and barley—and they taste terrific. I buy these instead of the soy variety.
In conclusion, I do not recommend soy or soy protein for a healing diet.
If you are going to buy soy, purchase certified organic, sprouted, non-GMO soy because it won’t be from genetically modified seeds. If you must buy soy, purchase sprouted and/or fermented, non-GMO, certified organic soy for a more digestible and less harmful soy protein, and avoid soy protein isolates.
1. Damato, Gregory. (2009, May 27). “GM-Soy: Destroy the Earth and Humans for Profit.” Natural News. http://www.naturalnews.com/026334_soy_Roundup_GMO.htm l#ixzz1RzIZAWwh
2. Fallon, Sally, & Enig, Mary G. (2000, April–May). “Newest Research on Why You Should Avoid Soy.” Nexus, 7(3). http://www.eregimens.com/therapies/Diet/Soy/NewestResearc honwhyYouShouldAvoidSoy.htm
3. Damato, Gregory. (2009, May 27). “GM-Soy: Destroy the Earth and Humans for Profit” Natural News. http://www.naturalnews.com/026334_soy_research_Roundup.h tml
5. Mercola, Joseph. (2012, June 9). “New Evidence Against These Cancer-causing Foods – and the Massive Cover-up Effort.” http://articles.mercola.com/sites/articles/archive/2012/06/09/mons anto-roundup-found-to-be-carcinogenic.aspx
6. Bellé, R., et. al. (May 9, 2012). Journal of Toxicology and Environmental Health, Part B: Critical Reviews, 15(4): 233-237. http://www.tandfonline.com/doi/abs/10.1080/10937404.2012.67 2149
7. Mercola, Joseph. (2009, January 9). “Learn the Truth About Soy. Just How Much Soy Do Asians Eat?” http://articles.mercola.com/sites/articles/archive/2000/01/09/truth-about-soy.aspx
9. Sheegan, Daniel M., & Doerge, Daniel R. (1999, February 18).Letter to Dockets Management Branch (HFA-305). The letter was posted on ABCnews.com as “Scientists Protest Soy Approval.”
10. Bellatti, Andy. “You Ask, I Answer: Soy Protein Isolate.” Medpedia. Belatti is a commenter on the original article by Kelsey Lepp. http://smallbites.andybellatti.com/you-ask-i- answer-soy-protein-isolate/
11. Rutz, Jim. (2006, December 12). “Soy is Making Kids ‘Gay’.” WND Commentary. http://www.wnd.com/2006/12/39353/
12. Cousens, Gabriel. (2008). There Is a Cure for Diabetes. Berkeley, CA: North Atlantic Books.
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Eating a well balanced diet is always a good choice for new moms. But many new moms wonder how breastfeeding will affect their child and their diet. You probably don’t need to make any major changes to what you eat or drink when you’re nursing, though there are a few important considerations to keep in mind, like avoiding alcohol, pharmaceutical drugs of any kind and avoiding caffeine are some of the most important. Also, it’s important to minimize your exposure to contaminants in your food, body care products (they go directly into your blood stream through your skin, without being filtered) or environment, while you’re nursing. Pesticides, insecticides, and other chemicals that you ingest or put on your body will get into your breast milk.
You want to be aware that your body also draws on its reserves, when you don’t get the nutrients you need from your diet and that can eventually make you become depleted. That is not good, because you need strength and stamina to handle the physical demands of caring for your new baby. So a high nutrient rich diet is recommended.
Some of the best snacks are simply fresh fruits and vegetables cut up into bite sized pieces. I frequently take raw, freshly washed green beans or raw okra and rub or sprinkle unrefined sea salt on them. They make a great snack! Green beans have an insulin-type of effect on the body, so they make particularly good snacks for anyone who has to regulate their blood sugar.
Place about a half of a cup in small snack containers or zip lock baggies. That way, you can then grab them quickly throughout the week for quick snacks. They taste delicious.
Hummus is a high fiber food that is easy and inexpensive to make or buy. I make mine with a variety of beans. Hummus goes well with whole grain, gluten-free crackers, chips, cut up veggies (example: red bell pepper or sliced cucumber), pita chips, etc. I use it as my sandwich spread for many things. It is a delicious high protein staple to keep around for emergency snacks or meals.
Be careful to avoid artificial ingredients and additives like dyes, sweeteners, flavorings, growth hormones and antibiotics (given to animals) and toxins from the ocean or environment (as in fish). They can be toxic to you and your child. I expand on this and how it can affect your child’s brain health as well as their behavior and physical growth in my healthy cookbook, “Raising Healthy Children.”
Raisins and dates (pitted) are both a good source of carbohydrates for energy.
Dates are an excellent source of potassium, sulphur, iron, and magnesium.. Raisins are also rich in B vitamins, iron, and potassium. This might seem surprising, but compounds found in raisins fight bacteria in the mouth that cause cavities and gum disease.
Also, nutrient dense smoothies with the proper amount of healthy fats, super foods, protein, etc. are an easy way to get intense nutrition in an easy effective way.
I have many great recipes in my healthy, award winning cookbook: “Raising Healthy Children.”
If you are concerned about pesticides or the high cost of organically grown food, you can check the list created by the Environmental Working Group, and their list of the worst foods tested for highest for pesticides, They call them the dirty dozen. They list them from worst to least. Some of them listed as the most toxic are: strawberries apples, celery, peaches, spinach, imported nectarines and grapes, sweet bell peppers, potatoes, blueberries, lettuce, and kale and collard greens.
The clean fifteen list of fruits and vegetables that had the lowest amount of pesticide residue were onions, sweet corn, pineapples, avocados, asparagus, sweet peas, mangoes, eggplant, cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit, and mushrooms.
If you are concerned about losing some of the weight you had gain from pregnancy, you might plan to take up to a year to get back to your pre-pregnancy/normal weight.
Some new moms find the weight just seems to fall off, while others don’t lose much. This will all depend your food choices, your activity level, your metabolism and on your own body,
I suggest avoiding any kind of weight loss plan for a couple of months after your child is born. A low calorie diet can drain your energy and limit your milk supply. Also, always stay hydrated. This is critically important for your and your child’s health and well-being.
When you combine healthy eating with moderate exercise, this can be a safe and effective way of losing weight and getting back into shape.
Enjoy this time with your child, it goes very quickly and it’s one of the most important parts of your child’s life. So, relax, enjoy and find peaceful moments in your time together.
For more information go to: www.organichealthylife.com
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Food For The Soul Retreat
April 6- 13th, 2016 (sold out);
July 28 – Aug. 4;
Aug. 7 – Aug. 14;
Nov. 13 – Nov 20, 2016.
A Certificate Of Basic Intensive In Healthy Food Cuisine is given to all participants
when you come and attend my classes on preparing healthy food at the retreat!
This Retreat is For Those Who Really Want To Have A New Lease On Life!
We have been concentrating on truly manifesting joy, prosperity, health and well-being in our life!
Only a short flight (about a 2 1/2 hour flight from Miami) from the USA to Central America.
Nicaragua. Is a magical world rich in culture and spectacular nature.
The accommodation for the retreat is a beautiful home on the highest point above the Pacific Ocean of Nicaragua outside a gentle fishing village.
Charlotte’s amazing 3 story home, with balconies all around, nestled in the trees – some first floor bedrooms available
We take time to get our vitamin D and have fun, while learning and exploring the wonderful country of Nicaragua!
The whole retreat is to be taken at your own pace and with your own discretion. If you wish to simply nap in the ocean breeze and read a book, that is perfectly wonderful.
We have a lady come and give us private massages, pedicures and facials at Charlotte’s home. It is great having her there all day, so we can get a massage when we truly want to have one without having to get dressed and go out to a spa for one.
Included in our retreat is:
Personal Time With Nancy All Week!
Nancy’s Health, Nutrition, Cooking, Meditation & Life Skills Discussions/Talks
Transportation to and from the Managua airport.
All lodging at the retreat center, including a night in the beautiful, historic city of Granada.
All meals in Granada with the group
Guided Tour of Granada
Hotel room and breakfast at the
luxury hotel, Tribal, in Granada
Yoga every morning
Swimming or kayaking at the beach.
Healthy meals of fresh local food.
Cooking Lessons by Nancy
Meditation and energy building lessons
water aerobics classes
personal health and nutrition talks – discussions and information with Nancy
adventures in Nicaragua
Retreat located just above Aqua Resort
Just a few minutes walk
down the hill.
Abundant exotic wildlife.
Four Beautiful Beaches
Optional but not included in the price:
Incredible Deep Sea Fishing,
Surfing on a World Class Beach
Mukul’s Resort and Spa, rated best Spa in the World
is 5 minutes away
and it has golf and
an incredible restaurant, beach and various things in their huge spa including sessions
with a Shaman.
Aqua resort and spa.
The price is the amazing amount of
Price does not include airfare.
Contact Nancy Today about our next retreat: April 7- 14th, 2016
We saw this and 2 other rainbows at the last retreat, as well as an abundance of wildlife, including: mating sea turtles, an abundance of monkeys, red and orange crabs, silver flying fish, eagles, pelicans, geckos, butterflies, etc.
What people are saying about the retreat:
What a fabulous week! It was a “Trip of a life time”.
Nicaragua and the Emerald Coast were so magical! Not only did we have fabulous food, adventures and a wonderful time; we all were blessed to have three incredible rainbows. In the evening the stars were spectacular. We saw the Milky Way. I have not seen that in over 20 years!
Also, the wild life in the forest was a treat! We saw monkeys, turtles, fish, crabs, white squirrels, eagles, many beautiful birds and donkeys and cattle crossing the roads right in front of us. The nature in Nicaragua was beautiful!
Wasn’t ready to go home after 7 days. Wish I could have stayed longer!
Being with Nancy Addison on one her Nutritional Retreats in Nicaragua was a blessing for me. She is a terrific teacher and food expert! Actually “mind/body” wellness would better describe the week. Learning to breathe, relax, meditate as well as taking time in life to choose what we put in our mouths and to prepare it! Nancy is truly amazing. She has the patience and experience to listen and to teach people how to eat a healthier and balanced diet! Teaching our group how to eat healthy with fresh and organic foods and showing our group how to prepare and make healthy meals! Everyone has health and diet issues and she was able to balance those needs specifically to each person on the retreat. Nancy has written wonderful books with the recipes included to help people with all sorts of diet and lifestyle needs. Having to plug back into the real world and the time restrictions we all have – Nancy showed us how to balance our diets and to listen to our bodies more. I would highly recommend anyone to read her books, go on one of her retreats, or contact her for improving ones health and diet! Thank you Nancy! With Love, Mary Jo Rausch
I just received a super review on my latest book: How To Be A Healthy Vegetarian – second edition:
Best health book of this century!
By Amazon Customer on January 28, 2016
Format: Kindle Edition
“How To Be A Healthy Vegetarian” second edition, is an excellent book. Having had the opportunity to assist and promote health and nutrition with world-class athletes over the last 25 years; it is my opinion that Nancy Addison’s book is a formula for high-level performance in our daily lives. I can’t imagine a more informative book for the person looking to improve their health. The chapter about sugar is the most complete information available. Nancy is an expert in Nutrition. What you put on the end of your fork is more powerful medicine than anything you will find at the bottom of a pill bottle.”
Gary L. Massad M.D.
-First National Corporate Medical Director and founder of Occupational Health Centers in America. Attending physician to the Iron Man Hawaii; Attending Physician, United States Triathlon Association; Attending Physician United States Tae Kwon Do Association, Attending Physician United States Cycling Federation.
1 Gago-Dominguez, Manuela, et. al. (2007). Lipid peroxidation, oxidative stress genes and dietary factors in breast cancer protection: a hypothesis. Breast Cancer Research 2006, [9:20]1. Retrieved from http://www.breast-cancer-research.com/content/9/1/201
2 Cinnamon’s Health Benefits: Wondering how to lower blood sugar? Try some cinnamon, which has double duty benefits.” (2007, November 7.) Women’sHealth. Retrieved from http://www.womenshealthmag.com/food/cinnamon-benefits-explained
3 Goulart, Frances Sheridan. (1991, March 1). “Are You Sugar Smart? Linked to Heart Attacks, Kidney Disease, Diabetes and Other Diseases, Sugar Is to the ’90s What Cholesterol Was to the ’80s (Includes 9 ways to Cope with Sugar Cravings).” American Fitness. Retrieved from http://www.highbeam.com/doc/1G1-10722552.html
For more information go to: www.organichealthylifestyle.com
I hope you have had a fabulous and magical holiday with your family and friends!
This is one of our favorite salads to eat, especially after holidays of rich, heavy meals. Many of my clients have made it and loved it. Now, I’m documenting it here so you can refer back to this recipe over and over again! If you haven’t tried it, it is a must!
I call it a detox salad because it contains a very detoxifying green leafy herb called cilantro and the spice turmeric.
Cilantro can help the body rid itself of heavy metals. We get metal toxins in our bodies from a variety of places including dental fillings, aluminum deodorant, the aluminum foil we use in food preparation and storage, vaccinations, cadmium from secondhand smoke, and polluted air. Metal toxins are harder to rid our bodies of than other toxins, but cilantro is highly effective in helping the body detox them. Cilantro is also a good source of dietary fiber and iron, magnesium and manganese. I love the light flavor it adds to my salad mix and this is a great way to add it to your food!
This salad also contains the spice turmeric, which is anti-inflammatory, increases liver function, is detoxifying, and can help regulate blood sugar.
My daughter, Amanda, and I like to add greens to almost all of our recipes. It makes them healthier and lighter. If we are having a rice or pasta dish, when it’s warm and ready to serve, just combine it with salad greens. It is so easy and absolutely delicious!
1 c. romaine lettuce, torn into bite-sized pieces
1 c. cilantro, chopped
¼ cucumber, peeled and chopped
1 red pepper, seeded and chopped
1/2 c. chopped tomato
1 ½ or 2 c. warm, sprouted and cooked green lentils
1 tsp. minced red onion
1 avocado, pitted, peeled and chopped into chunks
2 T. extra virgin olive oil
¼ tsp. curry powder
¼ tsp. turmeric
unrefined sea salt to taste
fresh ground pepper to taste
Directions: Combine all ingredients well and enjoy!
Note: This is also a salad you can enjoy warm or make ahead of time and store in the fridge for a few days, I love it when the flavors have a chance to meld together. Just remember to chop the avocado later right before serving.
Variation: You can substitute beans for the lentils.
This recipe makes one to two servings.
Healthy Tips For Surviving The Holidays
The Holidays are upon us and we can get caught up in a whirlwind of activities, dinners and cocktail parties. You may encounter holiday treats at work or at home, brought to you by a kind neighbor or friend. Every event may seem like an excuse to splurge, but the consequences of overindulgence in food and drink can be painful, and can even put your health at risk. Here are my top 6 healthy tips for surviving the holidays!
First: Before going to a cocktail party, I usually take one tsp. of raw, organic green food powder (I like “Perfect Food” powder by Garden of Life, spirulina powder, or chlorella powder), and 1 tsp. of organic psyllium husks, with a little water. I then drink another glass (16 ounces) of water immediately afterwards.
Doing this makes me feel a bit full and prevents me from showing up to a party hungry, which can lend itself to overeating. This drink mixture also contains a lot of fiber, which can be helpful if one overindulges in the liquid spirits at the party.
Second: When I am in a buffet line, or at a party where there is an amazing amount of food, I use an appetizer or salad plate instead of a dinner plate. People who do this, on average, eat 40 percent less! I try to choose cut up fresh veggies, hummus and other truly healthy foods. In addition, I try to avoid sugar.
According to the American Journal of Clinical Nutrition, one teaspoon of added sugar shuts down a person’s immune system for up to five hours. (1) Since I am wanting to feel really great this season, boost my immune system, and avoid being sick, I keep this in mind while I am eyeing the beautiful deserts and goodies.
Third: If overindulgence in spirits is a problem, here are a few natural ways to help relieve a hangover:
Remedy #1: Combine 1 tsp. raw, unfiltered honey, 1/2 c. freshly squeezed orange juice, and ¼ c. kefir or yogurt. Consume.
• Remedy #2: Soak organic dates
(pitted) in water for a few hours or more. Drink the water and eat the dates.
Remedy #3: Eat a banana.
Remedy #4: If feeling nauseous, try cutting up a bit of fresh organic, ginger root (you can buy this in the fresh produce section of the grocery store) into little pieces, and steeping it in hot water for about 3 – 5 minutes to make a ginger tea. It is very effective for relieving nausea.
Four: Make sure to get enough rest. Everyone has experienced the fatigue, lack of focus, and short temperedness that can follow a poor night’s sleep. We don’t want to experience that during the holidays! But even beyond these side effects, research has linked poor sleep with higher risks of heart disease and stroke, Type 2 Diabetes, and depression.(2)
If you have trouble sleeping, try having a little chamomile tea or warm milk (hemp, coconut or from organic, humanely raised, and grass fed cows or goats) with 1 tiny bit of raw, unfiltered honey.
If you are under a lot of stress and need a little relief, valerian root can help with tension or anxiety. For thousands of years, the herb valerian has been used in Europe and Asia to aid with sleep or anxiety. For insomnia, it’s suggested you use between 400 milligrams to 500 milligrams of valerian root up to two hours before bed.
Also, as we get older, humans don’t produce as much melatonin, which is what helps us sleep. You can buy melatonin as a supplement at the store. It comes in different strengths (one to three milligrams). Dr. Gary Massad, who has researched melatonin and sleep problems in depth, states that studies show if you take half a milligram of melatonin around three or four in the afternoon and then another half gram again about an hour before bedtime, it will work most effectively.
Other hormone imbalances can also disrupt sleep patterns, so have your doctor check you for any hormone imbalance or vitamin deficiencies. I recommend only using a vitamin from a whole food source, and I do not recommend ever taking synthetic vitamins.
You might also listen to recorded sounds of rain or ocean waves to help with sleep, as they may relax your mind. Experiment to find out what works best for you.
Five: Most people are so busy doing everything for everyone else, that they aren’t making enough time to nurture and take care of themselves. Let’s face it, the better we take care of ourselves, the better we can take care of the ones we love.
Make sure you take some time each day to slow down, calm the mind, get a little exercise, and love yourself. If we don’t take a little time for ourselves, stress can get hold of us.
Try making an appointment with yourself each day to slow down, rest, exercise, and do whatever you need to do to take care of yourself. Even consider marking it in your calendar or setting a daily timer to keep you on track. Try and keep that appointment like it is with your most important client or friend.
I have exercise down as an appointment, and although I reschedule once in a while, I don’t cancel it because it is a commitment to myself (even if that just means walking around the block briskly).
Six: If you’re feeling blue, pamper yourself and do what feels good. Try to take a walk, or spend time alone if that’s what you want. Remember, this is your holiday too and you can be there for yourself just like you try to be for everyone else.
I’ve spent many a holiday alone. Sometimes I have felt a little blue. When that happens, I intentionally will shift my focus to something new. Exercise has been shown to help with weight maintenance, health, stress relief and depression. So, make sure you keep it in your schedule. Or, I may turn on a funny movie, take a walk, turn on joyful music and call a friend to come over, or take a supplement called 5 HTP.
5-HTP or 5-hydroxytryptophan, is an essential amino acid that can increase the levels of serotonin in the brain, similar to antidepressants. Low levels of serotonin can contribute to the development of depression and increased appetite. I have found 5 HTP really helps me when I am feeling low. Studies show it begins working as quickly as 15 to 20 minutes after taking it. You can purchase it at a healthy grocery store.
Remember, the holidays only come once a year and only last for a short time. So many of us have an idealized idea of what the holidays should be like and can be disappointed when they don’t live up to those expectations.
Try to be realistic and remember, nobody has a perfect holiday or perfect family. If you follow these tips, you might just find this year to be healthier, less stressful and more joyful!
1- Albert Sanchez, J. L. Reeser, H. S. Lau, P. Y. Yahiku, R. E. Willard, P. J. McMillan, S. Y. Cho, A. R. Magie, and U. D. Register. “Role of sugars in human neutrophilic phagocytosis.” The American Society for Clinical Nutrition, Inc. 1973. http://ajcn.nutrition.org/content/26/11/1180.abstract.
2- NHS, Government of United Kingdom, Why lack of sleep is bad for your health http://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/lack-of-sleep-health-risks.aspx.
3- Find a Vitamin or Supplement, 5 – HTP,, Web MD, http://www.webmd.com/vitamins-supplements/ingredientmono-794-5-HTP.aspx?activeIngredientId=794&activeIngredientName=5-HTP.
I’d love to hear your comments.
For more information contact Nancy (at) nancyaddison.com
I love the tradition of sharing a meal with family and friends on an annual basis. For this reason, Thanksgiving is one of my favorite holidays.
The American Thanksgiving is a traditional meal inspired by the pilgrims. The original feast was probably shared sometime in the fall, possibly in October, with the Wampanoag first nation’s people. Thanksgiving did not become an annual federal holiday until 1941, and what we have come to know as our traditional meal of turkey and fixings has evolved over time.
Thanksgiving often involves a number of rich, savory foods, creamy dips and fried foods. And yet, these foods don’t always make our body feel at it’s best. So, here are a few ingredient or food choice tips that can make our dishes healthier to share with beloved family and friends.
When making or serving snacks, dips can be a healthy high protein hummus or guacamole. Cutting some cucumber, red bell pepper or celery to use as the dipping chips is a great choice! If you want to serve crackers or chips, try using a whole grain, sprouted, organic version.
A potato dish can be made with sweet or purple potatoes in place of white potatoes. Use a high quality, organic butter or use organic ghee or coconut oil as the healthy fat to mix into it when mashing them up to cook or to cut up and bake as fries. Sweet potatoes are delicious and high in fiber and beta-carotene.
When preparing a turkey, try using a little orange juice and coconut oil to add moisture to the turkey, and try baking it instead of frying it. If you are baking, frying or sautéing anything, use organic, pure coconut oil in place of lard, vegetable oil or a trans fat like Crisco. It handles heat well and has fantastic health benefits.
For other types of animal, fish or fowl, you can grill, broil, or sauté them in a little coconut oil. After you remove it from the heat, you can drizzle some pure, organic, extra virgin olive oil on it and serve with lemon juice or a lemon juice vinaigrette. When dining, choose skinless, white meat pieces and then add just a tiny bit of gravy.
For a healthy stuffing, try making one with organic sprouted rice or even wild rice. Then, bake your stuffing in a separate dish instead of cooking it inside the turkey where it can absorb a high amount of high saturated fat from the meat.
When making corn bread stuffing, purchase the non-GMO, organic cornmeal (which is free of the bT toxin). If you are feeling brave, try using blue cornmeal which is about 30 percent higher in protein and has more zinc and iron than white or yellow corn
Now for dessert, try making a pumpkin pie! You can make a whole sprouted grain crust yourself or you can find a whole grain ready-made crust at the store, and make my cashew crème recipe as the whipped cream for the topping.
Try using non-dairy milk in your recipes or for your coffee creamer.
If you want it to be sweeter, blend the milk (like the unsweetened, vanilla coconut or hemp milk) with a little extra added vanilla or maple extract in a blender and add some pitted dates (I soak them in water to make them softer, so they will crème up easier) and voilà! You have a healthier version of a sweet, holiday creamer for your coffee or desserts.
For snacks, try serving combinations of organic, sprouted nuts, sprouted seeds and raisins.
With these ingredient substitutions, you can still eat all the delicious flavors you love while enjoying a number of health benefits.
In this way, you can feel and look your best as holiday activities continue on into December. Instead of regretting what you ate, you will glow with radiant health as you welcome the New Year of 2016!
I am a diabetic.
I was wondering if there is any natural supplement that can help me with my blood sugar levels?
A body afflicted with type II diabetes has difficulty using insulin or simply does not make enough.
Insulin is essential to the body’s biological function, because it transports sugar from the blood to the cells where it can be used to ensure healthy cellular function and provide the body with energy.
When insulin isn’t functioning properly glucose accumulates in the blood and leads to high blood sugar levels.
Yes, there are a few things you can do to help with blood sugar and support your health.
One thing I know is that most folks are consuming non organic food. Because of this, the food is devoid of Chromium.
The mineral chromium is important because it helps transport glucose from blood into muscles.
According to the National Institutes of Health, “Chromium is known to enhance the action of insulin, a hormone critical to the metabolism and storage of carbohydrates, fat, and protein in the body.”[i]
The chemical fertilizers used in industrial farming block the chromium from being uploaded by the plant.
This means people who eat non-organic foods have a greater likelihood of being deficient in this important trace mineral.
This is one of the reasons why organic is always the best choice at the grocery store.
If you take a chromium supplement, make sure it is in a natural form, not a synthetic one.
Synthetic forms of any nutrient can be harmful to the body.[ii]
Therefore, when buying any kind of dietary supplement, look for whole, organic foods in the ingredients list.
Click here to order one that I recommend. It’s a totally organic, whole food grade supplement.
Secondly, Cinnamon is emerging as a true wonder food.
Research shows that cinnamon can help lower blood sugar, cholesterol, and triglyceride levels in people with Type 2 diabetes. Cinnamon contains antioxidants that create healthier arteries and reduce the risk of cardiovascular disease.
Cinnamon can also benefit us with increased alertness and energized senses. Even a teaspoon a day helps tame blood sugar levels.
Ceylon cinnamon is the best cinnamon to use. Cassia, Saigon, and Chinese cinnamon contain five percent coumarin, which is problematic for the liver. Ceylon cinnamon has only .0004 percent coumarin.
A good way to add it to your diet is to sprinkle it on your morning toast, oatmeal, or other dishes.
Third, healthy fats Omega 3 fatty acids are essential fatty acids our body must obtain from food, because our body doesn’t make it.
Studies show that adding Omega 3’s to your diet also help have healthy blood sugar levels.
Try adding some cold pressed, organic flax or hemp seed oil to your smoothie or foods, like oatmeal chia seed pudding in the morning.
Fourth, Vitamin D. Johns Hopkins University School of Medicine, studied the medical information of 124 subjects with type II diabetes that were between the ages of 36 and 89. Of these subjects, only 6 percent took a vitamin D supplement, and, most telling, those with the lowest levels of vitamin D had the highest levels of blood sugar.
You may want to address any possible vitamin D deficiencies.
I take a whole food, organic, raw vitamin made by Garden Of Life, It’s a multi vitamin with Vitamin D.
I hope this helps you!
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