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ISSUE: SEPTEMBER/OCTOBER 2018

Inside this issue:

EDITORS INSIDE THOUGHTS

Jaye Kenzie

Wow!! Let it be known that the Vegetarian & Vegan population is growing stronger by the day. I’ve witness quit a few new restaurant's that are full scale Vegetarian here in Las Vegas. Next month the Stay Healthy Team will be checking out some of theses veggie establishments for review. If you come across a veggie place in your area please let me know. This month issue is packed with information you need to

Going Full Vegan Style

know. It’s been a amazing summer here at Stay Healthy Magazine.. Our informative publication can be found at your local Fitness Centers, Health Foods stores and Medical/Dental Offices. Please don’t hesitate to contact us for new ideas & opportunities. God bless!!

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Stop Dieting Start Eating 8 Detox Diets Don’t Work

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Take Care of Your Knees 12 Multiple Meds Can Lead To 16 Dangerous Drug Interactions Dangerous Food Additives

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40 Signs You Need A Colon Cleanse

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For Advertising & General Info Contact us Office: 702 675 9520 Email: stayhealthymag@gmail.com

HOW TO GO VEGAN AND STILL GET ALL YOUR N UTRIENTS

Yes, it is possible to get everything you need with a purely plant-based diet.

about 2.5% of Americans identify as vegan, meaning they adhere to a diet that omits all animal-derived foods and ingredients. But experts still can’t seem to agree whether veganism is an optimal diet.

The latest group to take a stand is the German Nutrition Society. The CYNTHIA SASS, MPH, RD organization has pubAs you can probably tell lished a paper that states, "[w]ith a pure from the number of plant based diet, it is plant-based recipes difficult or impossible popping up on your so- to attain an adequate supply of some nutricial media feed, and ents." that new vegan restau- In my opinion and exrant that just opened perience, it is certainly down the block, vegan- not "impossible." Vegans and omnivores ism is on the rise. Acalike can get all the nucording to one poll,

trients their bodies need, in the right balance. It's just that vegan diets need to be "appropriately planned," as the Academy of Nutrition and Dietetics has pointed out. The German report named 10 nutrients of critical concern: vitamin B12, protein, longchain omega-3 fatty acids, riboflavin, vitamin D, calcium, iron, iodine, zinc, and selenium. If you’re vegan—or thinking of going vegan— here are four important steps you can take to ensure you consume an adequate amount of each.


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IS VEGERTARIN OR VEGAN DIET FOR YOU? greens and veggies are great; but without the addition of a regular variety of pulses (beans, lentils Plan ahead and carry “back-up” and peas), nuts, seeds, and whole food grains, the spectrum of nutrients in your bowl may be far too narIt may be easier to find vegan op- row. tions these days, but I've had veMeet with a dietitian gan clients tell me they skipped meals because they couldn’t find One of my favorite cookbooks, offering a wide range of recipes, is A vegan diet should be personal- something suitable when they were on the go, or in a non-vegan- Sharon Palmer’s Plant-Powered ized, so I recommend consulting for Life. with a dietitian who specializes in friendly social situation. While I definitely advocate for “real food” And again, keep in mind that you plant-based diets. When I meet first, sometimes a vegan protein may need to take supplements for with clients who are vegan or bar can mean the difference becertain nutrients. want to make this transition, I ditween falling seriously short on ve deep into exactly what they do several nutrients, or more closely and don’t eat, along with their Consider being vegan-ish hitting the mark. usual eating pattern. My favorite “clean” vegan bars include Amrita’s chocolate maca (with 15 grams of plant-based protein); Rise's plant-based bars, specifically the lemon cashew and sunflower cinnamon (with 15 grams of protein each); and Square’s organic bars (which have 11-13 grams of protein) I suggest carrying a few bars with you wherever you go, just in case. All of this can be difficult to sort And download a GPS app through by yourself. I’ve had some like Food Tripping, to scope out clients who bought supplements nearby eateries with vegan opwithout any guidance, and mistions. takenly took too little or too much. Too much can also be risky. Excess zinc for example may Invest in vegan cookbooks actually suppress immunity, lower “good” HDL cholesterol, or even One of the keys to meeting your trigger nausea, vomiting, loss of nutrient needs on a vegan diet is appetite, diarrhea, and headto eat a wide variety of foods. Peoaches. Too much calcium is tied to constipation, kidney stones, and ple often get stuck in a rut, eating the same meals over and over. may damage the kidneys and Even if the meal is healthy, you heart over time. If you can't meet with a dietitian, may be missing out on nutrients by not rotating in other plantat least consult an expert referbased foods. ence. I highly recommend the book Becoming Vegan, written by two RDs. For example, salads loaded with For example, I’ve had some vegan clients who are also picky eaters; others had food sensitivities that prevented them from eating certain nutrient-rich foods. Taking a complete “food inventory” allows me to determine whether dietary supplements are needed, and if so, the right types and amounts.

I know that for those who avoid animal-based foods and ingredients for animal rights and ethical reasons, being vegan-ish is not an option. But I do have clients who’ve gone vegan with the goal of improving their health. Some find it easier to meet their nutrient needs when they’re “mostly Vegan” by adding in some lowmercury seafood or organic eggs, for example. I’ve even had some clients tell me that they found veganism too challenging, and rebounded back to their previous animal-heavy diet that lacked healthy plant foods like produce, whole grains, pulses, nuts and seeds. Obviously that's not a healthier path. So I like to remind those clients that veganism doesn’t have to be all or nothing. If you’re health-focused rather than animal-rights focused, being mostly vegan may be the best way to strike a balance, and stick with a healthy eating pattern long-term.


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Don’t think of diets as a short-term fix; find a long-term solution that works for you By Daniel W. Heller, PharmD

Food medicine is not a new term in our society, but it is one we should revisit. It was Hippocrates that said, “Let food be thy medicine and medicine be thy food.” While it’s true that medication is needed to solve specific medical issues, the nutrition we receive from food also plays a vital role in our overall health. What we consume effects our daily lives; understanding nutrition is a key part of creating balance within the body. For the last 15 years, I’ve worked with dieticians, nurses, and prescribers to help patients with a myriad of health issues reach their goals by adjusting the foods they eat (and don’t eat). During that time, I’ve personally given countless sessions of nutrition education and many nutrition tours. Through mentoring so many patients, I’ve learned several tips that can help anyone glean the most nutritional benefit from their food. Stop dieting and start changing your lifestyle. The first question I ask a patient who comes to me with a potential diet plan is: can you maintain this diet for the rest of your life? The answer is usually no, so I ask the patient to consider a lifestyle change instead. It’s true that diets will most likely give some positive effect, but once stopped, generally lead to the regaining of any weight lost. Nearly every time I see a patient able to stop one of their medications for blood pressure, diabetes, or cholesterol, it’s because that patient lost weight due to changes in their lifestyle rather than a temporary diet. Healthy eating is healthy eating. A healthy nutrition plan for someone

with diabetes, high blood pressure, and high cholesterol is the same for those without such conditions. To put it bluntly, healthy eating is healthy eating. There are no special meal plans for people facing these medical conditions. However, when a patient is dealing with very specific medical conditions (i.e. kidney failure) that require strict control of what is eaten (i.e. potassium, sodium, etc.), there will be specific foods they need to avoid.

for you, and so will many smart phone apps.

Quantity is almost always more important than quality.

Daniel W. Heller, Pharm D., is pharmacy practice coordinator for Smith’s Food & Drug Stores

The first area you should target is the amount of food you consume. Once you have that conquered, you can focus on quality. Calories are the equivalent of weight, and a person needs to consume roughly 3,500 calories to equal one pound. Cutting out 500 calories per day for just one week will lead to 3,500 less calories consumed and therefore one pound of weight loss if all other factors stay the same. Keep these calories in check, and you can keep your weight in check. Balance of foods will lead to success. The main components of food you need to look out for are carbohydrates, protein and fat. It is generally accepted practice to keep these parts of food at 50 percent, 30 percent, and 20 percent of your diet respectively. Carbohydrates are our main energy source. Protein is key for muscle maintenance, and will help us feel full when eating. Fat should be limited due to its effect of adding to our fat tissue. Because it is difficult for our bodies to break down into energy, it generally just adds to our waistline. Food labels will spell each of these out

It is easy to view food as something you eat just to feel full. However, by taking the time to understand exactly what you’re putting into your body, you’ll create a lifestyle of positive health and success. Proper nutrition is integral to living a balanced life, and if you follow the path of food medicine, your body will thank you in the long run.


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Coffee

FOODS TO AVOID IF YOU HAVE ANXIETY OR DEPRESION Fruit Juice The fiber in whole fruit fills you up and slows down how your blood takes in energy. Without that fiber, you’re just drinking nutritious sugar-water that can quickly hype you up -- and bring you down just as fast. That can leave you hungry and angry -“hangry.” That won't help anxiety and depression. Eat your fruit whole. When you’re thirsty, drink water. Regular Soda There's no win for you here: It has all of the blood-spiking sugar of fruit juice with none of the nutrition. Sugar-sweetened drinks like soda have a direct link to depression, too. If you crave a pop, try seltzer water with a splash of juice instead. It'll give you a bubbly fix without too much of the stuff you don't need. Diet Soda No sugar, so no problem, right? Not exactly. You may not have the energy crash that comes with having too much sugar, but diet soda may make you depressed. In fact, it could make you feel more down than its sugary cousin would. Too much of the caffeine that many sodas have can be bad for anxiety, too. Toast Wait, toast?! If it's made from white bread, yes. The highly processed white flour it's made from quickly turns to blood sugar after you eat it. That can cause energy spikes and crashes that can be bad for anxiety and depression. You can have your toast - and eat it, too. Just use whole-grain bread. Light’ Dressing

If you’re not used to it, the caffeine in it can make you jittery and nervous. It could also mess up your sleep. Neither helps anxiety or depression. Caffeine withdrawal can make you feel bad, too. If you think it causes you problems, cut caffeine out of your diet slowly. If you’re OK with it, or drink decaf, coffee can actually help make you feel less depressed. Energy Drinks They can cause weird heart rhythms, anxiety, and sleep issues. That’s because it’s not always easy to know the sky-high caffeine levels hidden in ingredients like guarana. These beverages often have loads of sugar or artificial sweeteners, too. Drink water if you’re thirsty. Want a sugar hit? Eat a piece of fruit. Alcohol Even a little can mess up your sleep. Not enough rest can raise anxiety and cause depression. Too many ZZZs can cause even more problems. That said, a drink could calm your nerves and make you more sociable. That can be good for your mental health. The key is dosage: A drink a day for women, and two a day for men, is the limit. Frosting It’s the sugar, right? Well, yes, but that’s not all. It’s also loaded with around 2 grams of "trans fats" per serving. They're linked to depression. Sometimes called “partially hydrogenated oils,” they’re also in fried foods, pizza dough, cakes, cookies, and crackers. Check your labels. If you do eat fat, make it the “good” kind you get from foods like fish, olive oil, nuts, and avocado. Those can lift your mood. Soy Sauce This one is only for people who are sensitive to gluten. In addition to breads, noodles, and pastries, it’s also in prepackaged foods like soy sauce. If you’re sensitive to gluten, it can cause anxiety or depression. It can also make you feel sluggish and not at your best. Check labels and try to steer clear. Processed Foods

You might know to avoid some pre-packaged dressings and marinades loaded with sugar, often listed as “high-fructose corn syrup.” But what about “light” or “sugar-free” dressings? Many get their sweetness from aspartame, an artificial sweetener linked to anxiety and depression. Check the ingredients or, better yet, make your dressing at home from scratch.

If you eat lots of processed meat, fried food, refined cereals, candy, pastries, and high-fat dairy products, you’re more likely to be anxious and depressed. A diet full of whole fiber-rich grains, fruits, vegetables, and fish can help keep you on a more even keel.

Ketchup

Doughnuts

It’s mostly tomatoes, right? Well, yes, and sugar, lots of sugar. Four grams per tablespoon, to be exact. And the “light” stuff may have artificial sweeteners that could be linked to anxiety and depression. Try homemade tomato salsa instead. Want a little kick? Add a bit of cayenne pepper.

We all love them, and little treats now and then can help your mood. But just so you know: Doughnuts have all the wrong kinds of fats, snow-white flour with little fiber to slow absorption, and lots of added sugar. So, if you must, make them a treat, not a routine. Contributed by E. Glasser / SHM


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cessing. That's good for you and more likely to give you results that last, especially if you make exercise a habit. Limitations: You're going to go without a lot of the foods you usually eat. Detox diets are typically very rigid and involve eating the same few things over and over. Cooking and shopping: Depends on the detox plan you're following. Because there's not a lot you're The Truth About allowed to eat, you won't have a long shopping list and prep work Detox Diets should be minimal. Packaged foods or meals: Some The Promise detox plans recommend herbs, They're popular, but they aren't proven to do what they say they'll pills, powders, enemas, and other do: flush toxins out of your system. forms of colon cleansing. Methods In fact, they may be risky and even vary and often include products that are only available from the backfire. Still thinking about it? You should author’s web site. know this first. In-person meetings? No. What You Can Eat and What You Exercise : Not required, and you Can't That depends on the particular de- may not have the energy for it, betox diet you're following. There are cause you're not getting that many calories. many of them. Some involve fasting, or just drinking liqWhat Else You Should Know uids. Others allow some foods, like fruits and vegetables. They typ- Costs: Besides your grocery shopically are short diets -- they're not a ping, a detox diet may also call for way of eating you can stick with in some supplements and other products, which vary in cost. the long run. Level of Effort: High You'll be hungry and may feel weak. Whether or not a detox diet is safe depends on the plan and how long you stay on it. Most people don’t feel good on low-calorie, nutrient-poor diets. Potential side effects include low energy, low blood sugar, muscle aches, fatigue, feeling dizzy or lightheaded, and nausea.

Support: None, except for resources you may find online. What Dr. Michael Smith Says: Does It Work? If your goal is weight loss, a detox diet might help you drop a few pounds, but you’ll likely just gain it back. In the end, you haven’t accomplished anything, and it’s certainly not a healthy approach.

If your goal is to detox your system, don’t waste your time If the idea of detoxing appeals, you or money. Your body is an expert might try "clean" eating that focus- at getting rid of toxins no matter what you eat. Toxins don’t build up es on vegetables, fruits, whole grains, and lean protein -- basical- in your liver, kidneys, or any other ly, whole foodswithout a lot of pro- part of your body, and you’re not going to get rid of them with the

latest detox wonder. Especially avoid diets that promise to detox your liver with supplements or “cleanse” whatever the diet determines needs washing out. The only type of detox diet that is worthwhile is one that limits processed, high-fat, and sugary foods, and replaces them with more whole foods like fruits and vegetables. That clean-eating approach is your best bet to getting your body in tip -top shape. Is It Good for Certain Conditions? Not only are detox diets not good for people with certain medical conditions, they could be harmful. There is no research showing they improve blood pressure or cholesterol or have a positive effect on the heart. For people with diabetes, they may be quite dangerous. Any diet that severely restricts what you eat could lead to dangerously low blood sugar if you take medicine for diabetes. The exception would be a detox diet that just focuses on clean eating. This approach could be great for anyone living with high cholesterol, high blood pressure, diabetes, and even heart disease. The Final Word We’ve heard a great deal about detox diets in recent years. But it’s all hype with no health benefits. There are many ways to get your body clean and healthy. This isn’t one of them. Reviewed by Melinda Ratini, DO, MS


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The fix: Relieve some pressure from knees by doing stationary lunges instead of moving ones. Here’s how: Stand with your right foot forward and anchor your left foot in place. Bend your right knee to lower into a lunge, then raise up to start position. After finishing your reps, switch sides. You may have heard the old advice to keep your knee directly over your ankle while you lunge, and that may work for some. But the most important factor, Dobrosielski says, is that you feel your glutes doing most of the work. Squeeze your booty and feel the burn.

No pain, no gain, right? Well, not when it comes to your knees. Sore knees are a common complaint from workout fiends — and they can definitely be a downer. “You may be in a tough place but knee discomfort doesn’t mean you have to cut exercise out completely,” says Cris Dobrosielski, American Council on Exercise Senior Consultant on Personal Training and owner of Monumental Results. Making a few easy modifications to common strength moves can ease the aches and safeguard your joints during exercise. Word to the wise: See your doc if you’re experiencing tenderness in your knees after workouts that persists for more than a few days, even with rest, Dobrosielski advises. But if your discomfort is only triggered by certain moves, here are Dobrosielski’s tips for modifying lunges, squats, burpees and more. 5 Ways to Give Your Knees a Break Next Time You Sweat 1. The Move: Lunges Your knees might ache if your legs lack sufficient strength. (Never skip a leg day, right?!) Or maybe your ambition got the best of you and you did far more reps than you should have.

2. The Move: Squats A common knee-pain problem: Squatting lower than your body can comfortably manage, putting too much of a load on joints. The fix: Try using a physio ball to help support your lower back and keep pressure off of your knees. Stand with your back against a wall and position the ball against your lower to mid back, then squat. 3. The Move: Glute Kickbacks Because you perform kickbacks on your hands and knees, you may run into knee problems simply because may not have enough padding around your knee to support your weight. The fix: Add a second mat or find a spongier mat. It may be simple and logical, but, hey, it works. 4. The Move: Burpees A deep squat is central to this plyometric move. But if you’ve got a weak squat, adding jumping into the mix can strain connective tissues like tendons and ligaments. The fix: “The key to a good squat is learning to hinge from the hips. This will help your butt go back; otherwise your knees will come forward, stressing the joint,” says Dobrosielski. In a

squat, keep your chest forward and your back straight (don’t round out your shoulders). Your weight should be in your mid-foot and heels, not your toes. As you lower, you should feel your hamstrings and middle and lower butt muscles engaging — not your upper legs and knees. Before you do a round of burpees, practice a proper squat. After you have it down, progress to single-leg squats, which will improve strength, mobility and balance in each leg. Then, get your burpee game in check. “Don’t do too many reps at once,” he says. Start with two sets of 10 burpees. If jumping isn’t an option for you, you can walk your legs back into the pushup and then walk your legs forward after the push-up. Then, skip the jump and simply squat instead, he advises. 5. The Move: Box Jumps Jumping helps keep bones strong, says Dobrosielski. However, proper progression is key. In other words, start with small jumps, and work your way up to bigger things. The fix: Before you reach for a box, go ahead and start with standing jumps first. Then, progress to split jumps (stand with one leg forward, bend into a lunge, jump on your way up and switch legs in the air). Jumping exercises can be tough, so you’ve got to start with a number that’s doable for you. Try two sets of 5 to 10 reps. For a “jump-free” box jump, practice stepups onto the box. Add variety by doing a set forward, laterally and diagonally. From <https://dailyburn.com/life/fitness/workoutmodifications-for-knees/>


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medication. According to the U.S. Food and Drug Administration, more than 2 million serious ADRs, caused from one or multiple drugs, occur every year in the United States, leading to 100,000 deaths. ADRs are the fourth-leading cause of death in the country, causing more deaths than pulmonary disease, diabetes, AIDS, pneumonia and car accidents.

Why take a chance? Multiple meds can lead to dangerous drug interaction By Jaclyn Latteri

It’s easy to overlook the harmful interactions that may occur when taking multiple prescription drugs, over thecounter medications, vitamins or herbal supplements. Adverse drug reactions are a significant public health issue that in many cases can be avoided.

Know what you are taking When it comes to taking medication or other supplements, follow these important tips: • Create a list of the medications and supplements you are taking, and ask your doctors if it’s safe to take all of these things together. • Ask your doctors about side effects, the correct time and sequence to take each medication or supplement, and what drugs should be taken with or without food.

Unintended drug interactions may be deadly

• Share information with all of your health care professionals, including pharmacists and nurses as well as your doctors.

It’s common for patients to see different doctors for various conditions, and in turn receive more than one prescription. Unfortunately, patients who have multiple doctors may not receive consistent guidance as to how the medications they are taking interact when taken together.

• Encourage your health care professionals to communicate with each other. Ongoing coordination between care providers will enable them to make the most appropriate medical decisions for you and give them better access to the most up-to-date information about your course of treatment.

According to a 2017 Consumer Reports survey, more than half of American adults regularly take a prescription medication – four, on average – increasing the risk of harmful drug interactions. When prescriptions are combined with over-the-counter medications and herbal supplements, the risk increases. Even coffee or tea may be harmful due to caffeine, which can change how a patient may respond to

• Review your medications on a regular basis with your doctors to determine if they are still needed. •

With guidance from a doctor or pharmacist, stay organized by using a dosage schedule and pill box to ensure that medications are taken in the right amount at the right time of day or night.

Don’t hold back information There may be situations where patients are afraid or embarrassed to talk about their medications, especially when it comes to antidepressants or other drugs used to treat mental illness. The stigma surrounding mental illness may lead to silence instead of sharing. It’s important for patients to discuss all the medications they are taking with their health care professionals. Mental illness is not something to be ashamed of and is very common in the United States. According to the National Institute of Mental Health, in 2015, there were an estimated 43 million adults 18 and older with a mental illness, representing nearly 18 percent of all adults in the United States. The dangers of accidental or adverse drug interactions can be avoided with communication. If you head to the doctor for a seasonal illness make sure you tell them about all the medications you are taking so you can enjoy the holidays with family and friends.

Jaclyn Latteri is the site director of OptumRx Las Vegas. OptumRx serves more than 13.5 million people through its mail-service pharmacies and a national network of more than 67,000 community pharmacies.


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1. PARTIALLY HYDROGENATED OIL This nemesis of heart health is the primary source of trans fat. Manufacturers like it because it reduces costs, increases shelf life and stabilizes flavor, but it’s a lose-lose for consumers. Trans fats are twice as difficult for the body to dissolve as saturated fats, and because they boost bad (LDL) cholesterol and have been shown to decrease good (HDL) cholesterol, they’re active agents of heart disease, diabetes, nutritional deficiencies and cellular deterioration.

ble protein, yeast extract, and even citric acid. Ultimately, more than 40 forms of this processed additive can be found in grocery store aisles. MSG is also a chemoinducer of obesity, type II diabetes and metabolic syndrome. Bottom Line: It’s often found in canned soup, diet beverages, an array of popular fast food, packaged sausages and frankfurters, beef stew, instant soups, salad dressing and some packaged vegetarian foods.

4. BHA (BUTYLATED HYDROXYANISOLE) and BHT (BUTYLATED HYDROX• YTOLUENE) Antioxidants are normally good, right? Not in this case. BHA and BHT are anti• oxidant preservatives used in cereals, potato chips and chewing gum to keep • them from going rancid. The Depart• BHA (BUTYLATED HYDROXYANIment of Health and Human Services Bottom Line: Avoid foods containing SOLE) and BHT (BUTYLATED HYtrans fats, including margarine, vege- pegged them as known carcinogens, DROXYTOLUENE) ... but, mysteriously, the FDA allows table shortening, crackers, cookies, • SODIUM NITRATE AND SODIUM baked goods, salad dressings, breads them. The additives negatively impact NITRITE. ... sleep and appetite, and have been and chips. associated with liver and kidney dam• PROPYL GALLATE. ... age, hair loss, behavioral problems, 2. HIGH-FRUCTOSE CORN SYRUP • SODIUM BENZOATE AND BENZOThough chemically similar to table sug- and cancer. IC ACID. ... ar (sucrose), this cheaper alternative is • POTASSIUM BROMATE. 5. SODIUM NITRATE AND SODIUM a highly processed form of glucose converted into fructose—the type of NITRITE These additives are used as colorants, Everyone knows to keep an eye out sugar ordinarily found in fruit. Some for calories, fat, and carbs when studies have shown that it inhibits lep- and to preserve the shelf life of meats they’re browsing the supermarket tin—the hormone responsible for tell- like hot dogs, bacon and sausage. That all sounds OK until you note that they aisles. But are you paying attention to ing your brain that you’re full. And the little-known, flavor-enhancing, while some people will argue that it’s mix with stomach acids to form nitrosoften lab-generated chemicals that essentially just sugar, one thing is cer- amines, potent cancer-causing cells associated with oral, stomach, brain, manufacturers pump into food to cut tain: esophageal and bladder cancers. Nocosts and keep you hooked? Just because it isn’t making you fat doesn’t Too much sugar will harm bodily pro- ticeable side effects include dizziness, headaches, nausea and vomiting. mean it’s not rotting you inside and cesses in countless ways, including Want quick deli meats without the out. increasing risk for diabetes, obesity drawbacks? Stick to choices like NatuIf you look out for only nine ingrediand other metabolic disorders. ral Choice Hormel, which is additiveents the next time you go shopping for free. food, make them these. And as a rule 3. MSG of thumb, aim for whole foods— MSG goes by many names: monosodi6. PROPYL GALLATE minimally processed stuff that will get um glutamate, maltodextrin, sodium you the important nutrients without caseinate, autolyzed yeast, autolyzed This next antioxidant preservative is any extra processed crap. vegetable protein, hydrolyzed vegeta- used by food manufacturers to prevent fats and oils from spoiling, and is Note: Products that contain partially PARTIALLY HYDROGENATED OIL. hydrogenated oils, but have less than This nemesis of heart health is 0.5g of trans fat per serving can carry a the primary source of trans fat. ... “trans-fat free” label. Also keep in HIGH-FRUCTOSE CORN SYRUP. ... mind that “fully hydrogenated oil” does not contain trans fats. MSG. ...


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often used in conjunction with BHA and BHT. Its claim to infamy: It might cause cancer, though the evidence to support this isn’t conclusive. Watch out for it in vegetable oil, potato sticks, chicken soup base, meat products, chewing gum and cosmetic products.

beverages.

8. POTASSIUM BROMATE Wonder bread may not be so wonderful. Potassium bromate—an additive used in breads and rolls to increase their volume and produce a fine crumb structure—has been banned by every other industrialized country oth7. SODIUM BENZOATE AND BENZOIC er than the U.S. and Japan. For the most part, it breaks down into inert ACID These additives are used in some fruit bromide, but any leftover bromate juices, carbonated drinks, and pickles that hangs around in the body has been shown to cause cancer in lab to stymie the growth of microorgananimals. Potassium bromate may also isms in acidic foods. Though they’re be used to produce some types of naturally occurring and generally malted barley, too, so double-check affect only people with allergies, there’s another problem: When sodi- the labels of your favorite breads and um benzoate is used in beverages also crackers for potassium bromate in discontaining ascorbic acid (aka vitamin guise. The good news: There are plenty of other baked goods that eschew C), the substances can form small amounts of benzene, a chemical that potassium bromate in favor of safer alternatives. causes leukemia and other cancers. Though the benzene amounts are 9. FOOD COLORINGS small, you should generally avoid it, especially in acid-containing foods and Although some foods are colored with

natural substances like beta-carotene and carmine, some 17.8 million pounds of food dyes (many of which are petroleum-derived) are consumed in America, according to a 2005 survey by the Feingold Association. The good news is that 17 of 24 synthetic dyes have been banned from use in American foods. So what’s wrong with a little color? Red #3, used in candy, baked goods and desserts, has demonstrated chromosomal damage and thyroid tumors. Red #40, found in drinks, desserts, candy and pet food, has spurred lymph tumors in lab testing. Yellow #5 (aka tartrazine) and #6 may cause thyroid and kidney tumors, lymphocytic lymphomas, and chromosomal damage. Bottom Line: They’re used in pet food, beverages, baked goods, desserts, candy and sausage. Your best bet is to opt for foods that use natural dyes like beta-carotene or annatto, or those that are dye-free.


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10. Stomach pain 11. Nausea 12. Vomiting 13. Abdominal cramping 14. Depression 15. Anxiety 16. Can’t lose weight 17. Poor memory 18. Can’t sleep at night 19. Acne 20. Indigestion 21. Stool doesn’t come out quickly 22. Read while having a bowel movement Contributed by Jaye Kenzie 23. Allergies 24. Food cravings 25. Hemorrhoids If you could go inside your gut and witness this vast eco26. Sick with colds or flu frequently system, it would be quite an adventure. But the fact is that 27. Hormonal imbalances 28. Body odor you can be living in your body as you are right now and 29. Inability to concentrate mentally still not know what is going on with your colon. 30. Fatigue 31. Sexual dysfunction However, you can get clues as to what’s going on in the 32. Pencil thin stools 33. Appendicitis vast world of your intestinal tract via the symptoms you 34. Bowel movements fewer than once every day feel. When you don’t have anything wrong with your di35. Less than 2 bowel movements per day 36. Straining at the stool gestive tract, you won’t have symptoms that cause pain 37. Feels like there’s still stool in the rectum after a bowel and discomfort or compromise your general health. movement 38. Stool consistency is not formed (or the consistency of Once things start to go wrong with this system, there will peanut butter) 39. Rectal fistulas be symptoms. Below is a list of some of the symptoms that 4 0 . R E C T A L B L E E D I N G your body may be giving you, telling you it’s time for a clean out of your system, or a colon cleanse.

1. 2. 3. 4. 5. 6. 7. 8. 9.

Gas and bloating after meals or in between meals Undigested food particles in the stool Stool floats in the toilet Stringy materials like spaghetti in the stool Perfectly uniform round ‘things’ in the stool Black flecks in the water of the toilet Diarrhea Constipation Headaches

N O W T H A T Y O U K N O W T H E S Y MP T O MS THAT YOUR COLON USES TO CRY OUT TO BE CLEANED, HERE IS THE 5 S T E P F O R MU L A FOR CLEANING YOUR COLON FAST.


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Cleanse the natural way: 1. Up your fiber. A diet high in fiber of up to 40 grams a day, both soluble and insoluble, to slow the emptying time of the stomach and move feces through the intestines quicker by bulking it up. You can add fibrous foods into each meal Did you know the average Amerilike having oatmeal for breakfast, can may be carrying as much as 10lentils in your raw salad for lunch, 25 pounds of impacted fecal berries for snacks, and a big stir fry matter in their colon? And that is vegetable bowl for dinner. You can someone of normal weight with no also take a good fiber supplement. known allergies! These toxins wedged in the diges2. Eliminate. Eliminate all things tive track are absorbed by the contributing to the problem: bloodstream, resulting in the body’s inability to metabolize food all processed foods, sugar, white properly or to provide vital energy flour, alcohol and caffeine, food additives, colorings and preservafor living. tives, fruit and vegetables treated Think you’re in the clear? There is a with pesticides, most dairy. surprisingly wide range of healthproblems that colon tox- 3. Hydrate. It is essential to drink 8 icity contributes to, many that a lot - 10 glasses of pure, filtered water of us experience everyday. These each day. Even more so, if you beinclude bloating, constipation, gas, lieve you are really backed up, fatigue, food cravings, hypoglyce- drink 3 glasses of water before breakfast to really get things mia, allergies, arthritis, difficult flushed out quickly. weight loss, among many others. As you may have been trying to cure or treat these symptoms indi4. Get moving. Exercise speeds up vidually, it’s important to recognize bowel action and encourages and cure the root cause. Thus, the healthy elimination. colon detox. See for yourself. A healthy colon should provide you with two to three bowel movements per day, shortly after each meal. Elimination should be complete, fast and easy. The stool should be light brown in color, long and large in diameter, fluffy in texture, and floating on the top of the water. Yes I went there. You should be having glorious bowel movements I tell you!

5. Supplement. Take digestive enzymes after each meal to normalize digestion and break down protein that can remain in the colon. Papaya and pineapple enzymes are a sure fire hit. Any bowel detoxification program should last between 1 - 3 months depending on the severity of the

symptoms, and should be as strict as possible. Generally speaking, most people can benefit from a colon cleanse twice yearly, but emphasis must be on prevention and dietary changes. Make sure your immune system is in tip-top shape because those nasty toxins making their way out of your body can create some nasty side effects. You may experience a severity of your symptoms in the beginning, as well as foul smelling stool, headaches and lightheadedness. They are no cause for alarm, usually the worse your reaction, the more crap you have in your body (pun intended). While colon cleansing is not a weight-loss procedure, dropping weight is often a welcomed side effect! All the fiber is especially useful in providing a feeling of fullness and decreased appetite. Yay colon cleansing! See, it's not so bad.


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Stay Healthy Magazine September/October 2018