Dirty Thirty #22: Avoiding Alcohol

Research shows that moderate alcohol consumption has many benefits. Many of us trying to lose weight cut out alcohol but don't realize that we are also not getting the health benefits that alcohol has to offer. Even better, we have known of the health benefits of red wine for a while, but it looks like the benefits are in the alcohol itself. It doesn't seem to matter the source.

Dirty Thirty #21: Microwave Cooking

Before I tell you why microwave cooking is bad for you, I want to tell you about my experience of getting rid of my microwave. I was very reluctant. Yes, I had read and understood the articles I post and cite below. I even know how much better food tastes when you don't use a microwave. I thought I would "transition" out of using the microwave, but I soon realized that as long as the microwave was on my counter I would use it. So, one day, I just unplugged it and put it in the closet.

Dirty Thirty #20: Protein Bars, Drinks and Supplements

No time for breakfast? No problem; just grab a protein bar as you head out the door. Workout at the gym? Be sure to drink that whey protein shake after to help your body recover. Kids not eating what you put in front of them? Okay, just give them that protein drink specialized for them.

Or NOT!

Dirty Thirty #19: Multi-Vitamin Supplements

Yes, I know I didn't post yesterday. Sometimes, you find yourself needing a really good night's sleep, and I am now well-rested and ready to take on the rest of the month's Dirty Thirty posts. I will double up one day this weekend, and we will be all caught up by Sunday. So, no worries.

So, onto multi-vitamin supplements. You take these every morning just as you are sure to drink your coffee. But, what are they really doing for you?

You may be surprised to know that the answer is pretty much nothing. Your body absorbs almost none of these nutrients in supplement form, and it is always best to get your necessary nutrients from food sources. You don't have to sit around counting how much vitamin C you get each day, either. Just eat a wide variety of foods, especially dark leafy greens, and eat locally and seasonally. There's really not much more to it.

That being said, however, there are a couple of supplements that you can (and one everyone should) take to live your optimal healthy life:

Dirty Thirty #18: Juice

We drink it ourselves. We give it to our kids. It's loaded with vitamins and nutrients...errrr...think again. Juice that you buy at the store has been squeezed from its original source and quickly loses nutrients. So, that juice that you drink every morning is just a quick way of getting a sugar rush.

Fruit juice = bad. Freshly pressed vegetable juice, though = GOOD! Buy a juicer. They can range from pretty affordable to downright expensive. I actually have this one, which is on the lower end, and I find it works pretty well.

When juicing, a few things are very important:

Dirty Thirty #17: Fat-Free Salad Dressings

So, you made yourself a beautiful green salad for lunch, chock full of nutrients, and you top it with just balsamic vinegar in your best effort to "be good," right? WRONG! All those wonderful nutrients in your greens and other vegetables are actually fat-soluble, meaning that your body won't absorb any of them without fat. Feel free to add avocado, raw nuts and salad dressing made with a high-quality extra-virgin olive oil (see Dirty Thirty #2).

Salad dressing is one of the easiest things to make, and you avoid any preservatives by making it yourself. The typical ratio of vinegar to oil is 1:3, but I actually prefer the extra acidity in a 1:1 ratio as represented in the recipes below. Feel free to adjust to your own taste.

Dirty Thirty #16: Mono-Eating

Mono-Eating is eating the same thing or same few things over and over again. Sometimes, we do this intentionally because we hear about a food (or group of foods) that is the new "super" food; so, we eat all we can get because we believe if some is good a lot must be really good. Some people will even try to tell you that mono-eating is good for weight loss. Many times, though, mono-eating is unintentional. We do it because we get stuck in a rut and don't know how to get out of it.

This lack of variety in our diets is not only boring but can also lead to malnutrition and development of allergies, which will worsen over time. It is best to change things up at least every four days (or twice a week). If you can, eat something different each day.

Dirty Thirty #15: Egg Whites (and My Breakfast Recipe)

How many times have you gone to brunch with friends and begrudgingly ordered an egg white omelette to be "healthy"? Well, I'm here to tell you that you don't have to pretend to enjoy that rubbery mass!

Egg whites are in the same vein as boneless, skinless chicken breasts (see Dirty Thirty #1), as they are not whole foods. Remember, nature packages food how we need to get the most bang for our buck. It's us humans that try to mess with that perfect balance. In fact, a whole egg is one of the very few foods that is a complete protein--meaning that it contains an adequate proportion of all nine of the essential amino acids!

Dirty Thirty #14: Vitamin D Supplements

Our bodies do need vitamin D, but taking a supplement is just not the way to get it. Your body absorbs very little vitamin D (and many other vitamins, which I will talk about in another Dirty Thirty post) through supplements; so, you're just wasting your money.

The best way to get vitamin D is to let your body produce it naturally. Your body converts sunlight (through the skin) into this essential component. Try to get out in the sun for a half hour every day without sunblock to get the best results. Depending on your skin tone and sensitivity, though, if you are going to be in the sun for over an hour (a half-hour for those with the fairest skin), wear a natural sunblock to protect it.

Dirty Thirty #13: Giving to Others

Don't get me wrong, charitable giving and doing for others is a good thing. Many times, however, we do for others at the expense of doing for ourselves. When was the last time you did something truly generous for someone else? When was the last time you did something truly generous for yourself?

If we are doing for others too much, we are neglecting our own needs and, eventually, will no longer be able to give of ourselves so effortlessly. Pay yourself before giving to charity. Have a night out with friends once a week; so, you can be fully present for your family at home. What will you do today for yourself?

Check back tomorrow for another Dirty Thirty!

Dirty Thirty #12: Eight Hours of Sleep a Night (and a note on melatonin)

It's ironic that I'm up later than I "should" be writing this post. I'm not debunking sleep here. The appropriate amount of sleep each night is very important to all of your bodily functions--not just for mental sharpness and mood stability but also for weight-loss and maintenance. There is just no magic number that works for everyone, and it's important to be in touch with your body and listen to the signals it's giving you. You may need nine hours to be at your optimum potential, while your partner may need only six. Good--he can get the kids ready in the morning. The amount of sleep you need also constantly changes; so, pay attention to what you're going through and your body's signals.

Dirty Thirty #11: Low-Fat, Reduced-Fat and Fat-Free Dairy Products

This post is not about package labeling. (We'll save that for another post.) It's about eating whole foods instead of partial foods. Recent studies show that people who eat low-fat, reduced-fat and fat-free dairy products (cheese, yogurt, milk, etc.) actually end up eating more to help their bodies balance the fat they are missing when eating these products. Your body knows it is missing the fat that is supposed to be there and will look for other ways to balance itself.

Furthermore, these products have sugars added (that often don't have to be listed in the ingredients) to make up for the fact that the fat is missing. Remember, fat doesn't make you fat. Sugars, preservatives and chemicals all cause inflammation which makes you fat.

Many of us cannot digest dairy properly, but, if you choose to eat dairy, go for the whole milk and full-fat cheese. Enjoy!

Check back tomorrow for another Dirty Thirty!

Dirty Thirty #10: A Farewell to Soy

For today's Dirty Thirty, I am rerunning a piece I posted on Tuesday, February 19, 2013. Soy is definitely a "Dirty Thirty." In fact, if this list were in any sort of order, soy would hold the number one spot!

For so many of us who try to limit, or even eliminate, animal protein from our diets, soy has become a staple. What's not to like? A high-protein, plant-based food that has become as ubiquitous in the frozen food aisle as the regular chicken nuggets. Parents often give these alternatives to their children thinking they are giving them a healthy alternative to meat or chicken. Many babies and children are also raised on soy-based formula and "milk."

Like many of you, I had made soy a regular part of my own diet. Several years ago, however, I started struggling with candida. I tried the western medical treatments (over-the-counter topical, prescription oral, prescription topical) and natural remedies (supplements, probiotics, homemade topical treatments). Nothing seemed to work long-term, and, each time the problem recurred, it got worse! I couldn't seem to shake it. Doctors told me that some people just have this problem. I was NOT willing to be one of those people!

Dirty Thirty #9: Exercising Hard

For those of you who get a thrill from hard exercise, by all means, do it! I'm talking to the other 90% who find exercise difficult, time-consuming or are just getting started. If you go in full-force with the attitude that you need to work out 2 hours a day every day, you will inevitably fail. In addition, those of us whose bodies are not accustomed to exercising hard can actually do damage, preventing us from doing further exercise. And studies actually show that exercising hard isn't any healthier for us. Even 30 minutes of walking each day can do a world of good, but you don't have to start with that. Just start with once or twice a week and build up from there. When you decide you want to add more to your routine, find something you like and do it slowly. You will get maximum benefit and be more likely to stick to your new active lifestyle.

Check back tomorrow for another Dirty Thirty!

Dirty Thirty #8: Counting Calories

So many so-called "diet" programs are based on counting Calories* and, thus, based in the belief that a Calorie is a Calorie no matter what its source. A thousand Calories of cookies is not the same in your body as a thousand Calories of kale (even if you can eat that much kale). It's not just because the kale fills you up more or even because of the nutrients in the kale. The sugar Calories in the cookies lead to obesity, diabetes and other inflammatory diseases, while the Calories in the kale are anti-inflammatory and will help to heal your body. So, the next time you think you can eat that cookie and not the salad you brought for lunch, think again! Choose nutrient-dense, anti-inflammatory foods, and you will not only lose weight but also have more energy and better overall health.

* The word Calorie is capitalized because the measurement on food labels is actually in kilocalories. Calorie with a capital C indicates the measurement is in kilocalories.

Check back tomorrow for another Dirty Thirty!

Dirty Thirty #7: Snacking Throughout the Day

First of all, let me state that snacking throughout the day does work for some people, but it certainly doesn't work for many of us. This is where our bioindividuality comes into play.

If you are eating healthy meals, you do not need to eat many times throughout the day to keep your blood sugar stable or to satiate hunger. This is especially true for those of us who are overeaters. The problem is not starting to eat; it is stopping the eating! If you eat three meals a day, you only have to stop eating three times a day. Studies also show that, for overeaters, snacking throughout the day actually leads to weight gain and more unhealthy eating.

Dirty Thirty #6: If You Don't Do It 100%, You Might As Well Not Do It At All

We all have that friend. You know the one. The one that makes you look bad no matter how hard you try. She grows her own food, prepares a different meal every night, exercises three hours a day while you're watching The Real Housewives. Her kids never have a scrap of dirt on them, and their hair is always perfect, and their clothes always pressed. And she does it all in heels! The woman puts June Cleaver to shame! Why are your friends with her, again?

It's people like this who give the rest of us a bad name. We suddenly feel inadequate. We feel that if we can't give 110% to everything that it just isn't worth doing, and that includes how we take care of ourselves.

Dirty Thirty #5: Agave Nectar

This one makes me so sad, and it honestly took me a long time to come to terms with it. Agave nectar: natures natural low-glycemic sweetener. I had created new "healthy" recipes using the new miracle and even turned friends onto it. Now, however, I must make amends.

Traditional agave nectar is harvested by natives and comes from the boiled sap of the agave plant. Commercial agave nectar (and, yes, this includes organic and so-called raw) comes from the starchy root and, as "raw" has no definition for food labels, anything can be labeled "raw." The "nectar" is made from the starchy inulin, which is made up of fructose.

Dirty Thirty #4: Multi-Grain Goodness

I am certainly not against eating grains. I just had some whole-grain millet with herb-roasted chicken and sautéed summer vegetables for dinner. It was quite delicious, but I digress. "Multi-grain" is a label the food industry uses to make us think something is healthy. All it means is that the product contains a variety of grains.


What it doesn't mean is that all of the grains are whole grains. For example, the ingredients list on this box of Barilla Plus Multi-Grain Pasta reads: semolina, grain and legume flour blend (lentils, chick peas, oats, spelt, barley, egg whites, ground flaxseeds and wheat fiber), niacin, ferrous lactate (iron), thiamine mononitrate, riboflavin, folic acid. Not one mention of a whole grain! This is why it's important to read food labels before buying.

So, the next time you're at the store and go to pick up that box of multi-grain pasta for tonight's dinner or that box of mutli-grain cereal for tomorrow's breakfast, be sure to flip the package over and read the ingredient list to ensure that you are really getting all whole grains.

Dirty Thirty #3: Antibacterial Cleaners

Ahhhh, that sparkling clean kitchen! Did you know that by using antibacterial cleaners, though, you are actually killing good bacteria and mildly harmful bacteria and leaving room for super-bacteria to grow? As bacteria mutate, they become immune to the antibacterial cleaners and we are creating "super bugs" that are more harmful than the bacteria we are trying to kill in the first place. This is akin to doctors overprescribing antibiotics, and now we have more harmful bacteria that cannot be killed using those drugs.