Vegetarian Diets

Most vegetarians I meet hate vegetables but eat a ton of carbs to fill up and very few know how to food combine to get a complete protein. Here's a great article from U of Colorado I thought y'all would find interesting on vegetarian diets. 

Quick Facts...

• Following a vegetarian diet can be a healthful way to eat.
• Vegetarians are categorized by which animal foods are restricted in the diet.
• Nutritional requirements are the same for vegetarians and nonvegetarians but some nutrients require special attention.

A vegetarian is a person who does not eat meat or animal products. However the types of vegetarian diets can vary widely. While some individuals exclude all animal products (vegans), others limit the amount of animal products as part of their total overall diet. Today, in the United States, there are an estimated 4.9 million people who identify themselves as a vegetarian; this is 2.3% of the US population. About 1.4 % of the US adult population is vegan.

Well planned vegetarian diets can be healthful, nutritionally adequate, and may provide health benefits in prevention and treatment of chronic diseases during all phases of the lifecycle, according to the Academy of Nutrition and Dietetics. Vegetarian diets have been associated with lower levels of obesity (body mass index), reduced risk of cardiovascular disease and lower total mortality. Lower LDL cholesterol levels, lower blood pressure, and lower rates of hypertension, type 2 diabetes, and some forms of cancer, have been shown in vegetarians compared to non-vegetarians.

Vegetarians tend to consume fewer overall calories; a lower proportion of calories from fat (particularly saturated fat) and cholesterol; and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals than non-vegetarians. These features may reduce the risk of chronic disease. Because of the variability in vegetarian diets, it is important for individuals to become familiar with their individual nutritional needs and potential dietary deficiencies.

Types of Vegetarian Diets

Vegetarians have different dietary practices, but most can be categorized into one of the following groups:

Vegans, or total vegetarians, eat only plant foods; including fruits, vegetables, legumes (dried beans, peas, and lentils), grains, seeds and nuts.

Lacto vegetarians eat plant foods as well as dairy products, such as milk and cheese.

Lacto-ovo vegetarians eat plant foods, dairy products and eggs. Most vegetarians in the U.S. fit into this category.

Semi-vegetarians don’t eat red meat but may include chicken or seafood with plant foods, dairy products and eggs.

Key Nutrients of a Vegetarian Diet

People on vegetarian diets generally receive adequate amounts of most nutrients. However, the following nutrients may be lacking. Vegetarians should make sure they get adequate amounts of these nutrients.

Protein

Figure 1. Beans are an excellent source of protein.

Protein is needed for growth and maintenance of body tissues. It also is necessary for enzymes, hormones, antibodies and milk production in women who are breastfeeding. Plant sources of protein can provide adequate amounts of essential and nonessential amino acids, if they are reasonably varied and caloric intake is sufficient to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts all contain essential and nonessential amino acids. Textured vegetable proteins and meat analogues, such as tofu and tempeh (usually made from soybeans and fortified with amino acids) are good protein sources. An assortment of plant foods eaten over the course of a day can provide all essential amino acids; thus, complementary proteins do not need to be eaten at the same meal.

Omega-3 Fatty Acids

An increasing body of research shows the many benefits of omega-3 fatty acids. These fats may reduce the risk for cardiovascular disease, improve cognitive function and vision, and act as an anti-inflammatory in the body. The primary sources of omega-3 fatty acids in the diet are fish, organ meats, and DHA-enriched foods such as eggs. Based on these food sources, vegetarians may not get enough omega-3 fatty acids in their diet. However, vegetarians can still boost their omega-3 intake by eating foods like flaxseed, walnuts, canola oil and soy. They can also choose from the increasing variety of DHA-enriched foods sold in the marketplace, such as some soy milks and breakfast bars. Finally, capsule supplements made from DHA-rich microalgae are available, but it is always important to consult a healthcare provider before taking a supplement.

Calcium

Calcium is needed for strong bones and teeth, for normal blood clotting and for normal muscle and nerve function. Most calcium in the American diet comes from milk and milk products. When these foods are avoided, calcium must come from other sources. Dark green leafy vegetables are the plant foods that provide the most calcium.

Certain plant components may inhibit the absorption of dietary calcium. In the context of the overall diet however, this does not appear to be significant. Calcium from low-oxalate vegetable greens (broccoli, bok choy, chinese cabbage, collards, kale) is absorbed as well or better than calcium from cow's milk. Fruit juices fortified with calcium and calcium-set tofu are also good sources of calcium.

Calcium deficiency in vegetarians is rare, and there is little evidence to show that calcium intakes below the Dietary Reference Intake cause major health problems in vegetarians. U.S. recommendations for calcium are relatively high compared to those for populations that eat a more plant-based diet. High levels of animal protein increase urinary loss of calcium. U.S. recommendations are designed to compensate for this. Studies show that vegetarians absorb and retain more calcium from food than do non-vegetarians.

Vitamin D

Vitamin D is required to absorb calcium from the digestive tract and to incorporate calcium into bones and teeth. Few foods contain large amounts of vitamin D. The best sources–fortified milk, egg yolks and liver–are all of animal origin. Therefore, vegetarians, especially vegans, may not get enough.

Sunlight is another source of vitamin D. The body makes vitamin D from sunlight on the skin. People regularly exposed to sunlight can get enough vitamin D without having any come from food. However, sun exposure can be limited by several factors, including dark skin, pollution and northern latitudes. If sun exposure is limited and there are no animal products in the diet a vitamin D supplement is needed.

Vitamin B-12

Vitamin B₁₂ is needed for normal red blood cell formation and normal nerve function. The body needs only small amounts and can store it in large amounts. Therefore, a deficiency takes a long time to develop, maybe several years. Once a deficiency does develop, however, it results in irreversible nerve damage. Thus, vegetarians need to pay special attention to this nutrient.

The human form of vitamin B₁₂, Cyanocobalamin, is available from non-animal products such as fortified commercial breakfast cereals, fortified soy beverages, some brands of nutritional yeast and other products. A vegetarian who eats dairy products daily will get enough vitamin B₁₂. Vegans, however, have little or no vitamin B₁₂ in their diets and must obtain the vitamin through regular use of a vitamin B₁₂ sources such as fortified soy milk or yeast or a vitamin B₁₂ supplement.

Iron

Iron combines with protein to form hemoglobin, the substance in the blood that carries oxygen and carbon dioxide. An adequate intake of iron is necessary to prevent anemia. Many Americans, both meat-eaters and vegetarians, have a difficult time consuming enough iron.

Iron is found in animal and plant foods, but the iron in animal foods is more easily absorbed by the body. Also, the iron in plant foods may be less available to the body because of their high fiber content. Fiber is not absorbed into the body. It may tie up minerals, such as iron, so they, too, are not absorbed. For these reasons, vegetarians may be at a higher risk for developing iron deficiency. Because women need more iron than men they especially need to pay attention to iron.

Among plant foods, dark green leafy vegetables have the highest iron content. Dried fruits (such as raisins, apricots, peaches and prunes) also are high in iron. Eat plant sources of iron at the same meal as foods high in vitamin C (Brussels sprouts, strawberries, citrus fruits, broccoli, collard greens, mustard greens, cantaloupe or vitamin C-rich fruit juices). Vitamin C increases the availability of iron in the intestinal tract. When vitamin C and iron are eaten together, more iron is absorbed into the body.

Zinc

As with iron, zinc is a mineral that is present in plant foods but better absorbed from animal sources. As a result, some vegetarian diets may not provide the recommended amount of zinc. Even so, true zinc deficiencies are not usually a concern. Vegetarians can make sure they consume zinc by including foods such as soy products, legumes, grains, cheese and nuts. Like iron, zinc can be better absorbed when eaten in combination with vitamin C-rich foods.

Iodine

Vegans especially who remove certain foods from their diets may be at risk for iodine deficiency. Whereas iodized salt is a source of iodine, kosher and sea salts are not. Besides iodized salt, vegans can get iodine from seaweeds, soybeans, sweet potatoes and cruciferous vegetables such as broccoli and cabbage.

Planning a Nutritious Vegetarian Diet

Vegetarians should follow the diet principles recommended in the Dietary Guidelines for Americans. Well-planned vegetarian diets can effectively meet these guidelines and be a health-supporting dietary alternative. The 2010 Dietary Guidelines include adaptions to the healthy eating pattern for lacto-ovo vegetarians and vegans. The recommendations, as outlined in Table 1, for non-vegetarians, lacto-ovo vegetarians, and vegans are similar for fruit, vegetables, grains and dairy. The overall amount of protein is also similar; however, the types of protein foods and amounts for each of these foods vary.

Table 1: Daily food guide for vegetarians: Suggested daily servings, based on a 2000 calorie diet, from each of the food groups.

	USDA Food Pattern	Lacto-Ovo Vegetarian Adaption	Vegan Adaption	What counts as a cup or ounce equivalent (oz-eq)?
Fruit	2 cups	2 cups	2 cups	1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit
Vegetables	2.5 cups	2.5 cups	2.5 cups	1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens
Grains	6 oz-eq	6 oz-eq	6 oz-eq	1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal
Dairy	3 cups	3 cups	3 cups	1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese. Note: Vegan ‘dairy group’ is made up of calcium-fortified beverages and foods from plant sources.
Protein Foods	5.5 oz-eq	5.5 oz-eq	5.5 oz-eq	1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds
Seafood	8 oz/wk
Meat,      Poultry,       Eggs	26 oz/wk
Nuts,      Seeds,      soy       products	4 oz/wk
Eggs		4 oz-eq/wk
Beans &       Peas		10 oz-eq/wk	13 oz-eq/wk
Soy       Products		12 oz-eq/wk	10 oz-eq/wk
Nuts &       Seeds		13 oz-eq/wk	15 oz-eq/wk

Vegetarian Protein Options

Beans and Peas

Dry beans and peas, as well as lentils, are considered legumes. Vegetarians, as well as meat-eaters, find that legumes are an excellent food to extend or replace meat. Legumes are low in cost, high in nutritive value, and contribute iron and B vitamins to the diet. Like most plant sources their protein quality is low. If small amounts of animal food (milk, eggs or cheese) or other plant foods (such as grains) are included in the diet, they can become valuable contributors to protein needs.

Dry beans: Rich in protein, iron, calcium, phosphorus and potassium. Many varieties of dry beans include black beans, garbanzo beans (also called chick peas), kidney beans, lima beans, navy beans and pinto beans.

Dry peas: Good sources of protein, iron, potassium and thiamin. They are green or yellow and can be purchased split or whole.

Lentils: Disc-shaped legumes similar in size to peas. They are rich in protein, iron, potassium, calcium and phosphorus.

Soy Products

Soy products include tofu, soymilk, tempeh and other products. All are derived from soybeans and are a rich source of plant-based protein. Protein in soybeans contains as much complete protein as meat and they are a good source of B vitamins and essential fatty acids, including some omega-3s. Soyfoods are generally low in saturated fat and trans fat and are cholesterol free. They also contain isoflavones which may help lower the risk of some chronic diseases. The following are common soy products that you will find in the marketplace:

Soybean: A legume, which is an excellent, inexpensive source of protein and iron. Soybeans are used to make a number of vegetarian substitutions for meat, dairy and eggs.

Soy cheese: A cheese-like product made from soybeans. Soy cheeses come in most of the same varieties as dairy cheeses, such as parmesan, mozzarella and cheddar. However, some soy cheeses are not vegan as they contain the animal protein casein.

Soymilk: A milk-like product made from soybeans, with the same amount of protein and less fat than cow’s milk. Not all soymilks are vegan as some contain the animal protein casein.

Tempeh: Made from fermented soybeans, tempeh is a replacement for meat.

Textured Vegetable Protein: Commonly used as a substitute for ground beef; TVP is derived from soy flour.

Tofu: Made from curdled soymilk and pressed into blocks. It is a replacement for meat, eggs and cheese and can be eaten fresh or cooked in many different ways. Tofu is an excellent source of protein. Types and uses of tofu:

• Extra-firm tofu: frying, roasting, grilling or marinating
• Firm tofu: stir-frying, boiling or to use as filling
• Soft tofu: pureeing
• Silken tofu: pureeing, simmering, egg substitution, used in vegan desserts and smoothies

Nuts and Seeds

Nuts are one of the best plant sources of protein. Additionally, they are rich in fiber, folic acid, potassium, antioxidants (vitamin E and selenium) and phytochemicals. Nuts are high in monounsaturated and polyunsaturated fatty acids, including omega 3 fatty acids). Seeds have a similar nutrient profile to nuts, thus they’re considered interchangeable with nuts. Because nuts and seeds are high in fat portions should be limited.

Tree nuts: Includes almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.

Seeds: Includes pumpkin, sesame, sunflower, and flaxseed. Seeds have a similar nutrient profile to nuts.

Nut Butters: Peanut butter is the most popular but other nuts and seeds make healthful butters: sunflower, almond, hazelnut and soy.

Summary

A vegetarian diet can be a healthy way to eat. The key is to consume a variety of foods and the right amount of foods to meet your energy and nutrient needs. For vegetarians, it is important to:

• Be conscious of protein-rich foods. Your protein can easily be met by eating a variety of plant foods, such as beans, peas, soy products, nuts, and seeds.
• Eat a variety of fruits and vegetables, especially those that are good sources of vitamins A and C.
• Include whole grains and other fiber rich foods.
• Get enough calcium and vitamin B12.

Well planned vegetarian diets can be healthful, nutritionally adequate, and may provide health benefits in prevention and treatment of chronic diseases during all phases of the lifecycle.

References

'Position of the American Dietetic Association: Vegetarian Diets' Journal of the American Dietetic Association, July 2009, Vol. 109, No. 7, pp. 1266-1282.

U.S. Department of Health and Human Services, U.S. Department of Agriculture. (2010). Dietary Guidelines for Americans 2010 (6th ed.). Washington, DC: U.S. Government Print Office.

'Vegetarian Glossary of Terms' American Academy of Nutrition and Dietetics. Retrieved December 15, 2011 www.eatright.org/Public/content.aspx?id=6375

^*L. Bellows, Colorado State University Extension food and nutrition specialist and assistant professor, food science and human nutrition. 8/94. Revised 1/12.

Colorado State University, U.S. Department of Agriculture and Colorado counties cooperating. CSU Extension programs are available to all without discrimination. No endorsement of products mentioned is intended nor is criticism implied of products not mentioned.

The Men Who Made Us Fat ''Episode 1/3''

7 HEALTH BENEFITS OF CHIA SEEDS : EXCLUSIVE RENEGADE HEALTH ARTICLE

Sorry for my long absence, I hope you find this following article interesting...

CHia Seeds

They became popular as “chia pets” in the 1980s, those green-furred animals that are still found in thousands of homes today. But chia seeds, which sprout within a couple weeks on pets like this pig, are put to far better use (depending on your priorities!) as part of a healthy diet.

Chia is the Mayan word for strength, and chia seeds were an important energy source for many ancient cultures, including the Mayans and Incans. The Aztecs also used chia mixed in water for a beverage, ground it into flour, and pressed it for oil, while warriors were said to use it as a high energy supplement while on conquests.

The seeds still are a major dietary staple in South and Central America today, as they are good sources of fiber and protein, and have an extremely high concentration of essential fatty acids—even more omega-3s than salmon. They also contain potassium, calcium, iron, phosphorus, and manganese, while being low in cholesterol and sodium, and have a high contration of antioxidants.

With all these nutrients and more, chia seeds have become one of today’s superfoods, with benefits to the body and brain. Athlete Christopher McDougall, who wrote Born to Run, noted that Tarahumara Indians in Mexico ate chia seeds while on their desert runs, making the seeds popular with marathoners. Chia seeds can be eaten raw, or added to drinks and foods. When soaked in water, they form a gel that can be used in baking, and they also thicken smoothies and oatmeal, while being a crunchy addition to yogurt.

Here’s a glimpse of seven health benefits associated with the seeds.

1. Control blood sugar. The unique combination of soluble and insoluble fiber helps to slow the body’s conversion of food into sugar. Preliminary research shows that chia seeds could help people with diabetes control their blood sugar levels and protect their hearts. Animal studies show that chia-rich diets lower LDL cholesterol and triglyceride levels, while increasing HDL cholesterol. The white-seeded variant of chia, called “Salba” also helped control blood sugar, in addition to maintaining blood pressure and C-reactive protein.

2. Protect the heart. Animal studies have indicated chia’s potential to help preserve heart health. An animal study published in February 2012 found that chia seeds, as a source of the essential fatty acid “a-linolenic acid (ALA),” when fed to rats on a high-carb, high-fat diet, reduced cardiac and liver inflammation and improved insulin sensitivity and glucose tolerance.

3. Manage cholesterol. Early animal studies have also indicated that adding chia to the diet may help to normalize blood fats and cholesterol levels. In one study published in 2009, researchers fed rats a high-sugar diet for three months, then substituted chia seed for the source of fat in the diet from month 3-5 in half the animals. The dietary chia seeds prevented the onset of high lipids and fats in the blood, and helped to reduce abdominal fat.

4. Protect against cancer. Though few studies have been done, early animal research has suggested that chia may have a protective benefit against cancer. Research from Argentina, for example, showed that chia seeds inhibited growth and metastasis of tumors in rats.

5. Enhance energy. Because they are so nutrient-dense for their size, chia seeds make great energy foods for long runs, hikes, and other endurance efforts. The high protein content, along with the slow-burning combination of fibers, keeps you going for hours. In fact, according to a Bloomberg article, chia seeds have become the “stimulant of choice” among Wall Street investors and traders because they’re healthier than coffee, cheaper and more legal than cocaine, and less juvenile than the 5-hour energy drink.

6. Regulate the digestive system. Chia has a reputation for helping to maintain and restore intstinal health, though so far it doesn’t appear that there are any scientific studies on the subject. Most likely, it is because of the unique fiber content in the seeds that people are experiencing this benefit. In today’s world of over-processed foods and white flour, rich sources of soluble and insoluble fiber are difficult to find. Chia seeds help to promote regularity, and is easily digested. It digests slowly, and helps keep the colon hydrated. Many patients swear by it for preventing diverticulitis (inflammation of the colon).

7. Boost brain power. Essential fatty acids are known to help maintain the funciton of brain cell membranes and neurotransmitters. Omega-3 fatty acids, in particular, contain docosahexaenoic acid (DHA), which is used exclusively by the brain and nervous system. They also contain eicosapentaenoic acid (EPA), which has shown in studies to help relieve low-grade inflammation associated with clinical depression. Chia seeds are a powerhouse source of essential fatty acids—a natural brain food.

Do you use chia seeds in your diet? 

How do you prepare them? 

Have you noticed a difference in your health since using them? Let me know!

Sources

P.J. Skerrett, “A Chia Pet for Diabetes?” Harvard Health Publications, December 17, 2010, http://www.health.harvard.edu/blog/a-chia-pet-for-diabetes-20101217923.

Poudyal H., et al., “Lipid redistribution by a-linolenic acid-rich chia seeds inhibits stearoyl-CoA desaturase-1 and induces cardiac and hepatic protection in diet-induced obese rats,” J Nutr Biochem 2012 Feb;23(2):153-62, http://www.ncbi.nlm.nih.gov/pubmed/21429727.

Chicco AG, et al., “Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalizes hypertriacylglycerolaemia and insulin resistence in dyslipaemic rats,” Br J Nutr 2009 Jan;101(1):41-50, http://www.ncbi.nlm.nih.gov/pubmed/18492301.

Espada CE, et al., “Effect of Chia oil (Salvia Hispanica) rich in omega-3 fatty acids on the eicosanoid release, apoptosis and T-lymphocyte tumor infiltration in a murine mammary gland adenocarcinoma,” Prostaglandins Leukot Essent Fatty Acids 2007 Jul; 77(1):21-8, http://www.ncbi.nlm.nih.gov/pubmed/17618100.

David Sax, “Chia Seeds, Wall Steet’s Stimulant of Choice,” Bloomberg, May 24, 2012, http://www.businessweek.com/articles/2012-05-24/chia-seeds-wall-streets-stimulant-of-choice/.

Reposted from Kevin Gianni

Holistic means patience.

Great Expectations!
When you are using holistic means (homeopathic, naturopathic, nutrition) to cure a chronic of bothersome ailment it takes longer to achieve relief. Allopathic results (take a pill=feel better) doesn't apply. We don't block pain receptors or kill bacteria instantly (and create further imbalances) as prescriptions do. 

Nutrition and homeopathy builds your immune system over time, educates your system to look for certain symptoms, resolving to stop your illness in it's tracks and stop experiencing the symptoms, on a long-term basis. 

For every year you've had your chronic issue (acne, eczema, asthma, heart disease, IBD) it will take at least a month to resolve naturally. IF you adhere to guidelines that are set out for you specifically: lifestyle, nutritional and introduce the homeopathic medicines when they need to be introduced.

Only if you follow prescribed methods of cure will you achieve long-term health, naturally.

No imbalance occurs overnight and to get rid of it overnight is unrealistic. Managing the health expectations of my patients is essential to long-term cure.

Not unlike career goals, you put into your health care what you get out of it.

Invest on your long-term, side-effect free health!

– Your first wealth is health. Emerson

ASPARTAME: Side Effects & Toxicity Symptoms

"Might as well go for a soda.." thanks Kim Mitchell but maybe not...

I recently moved my practice to home visits instead of clinic visits and I have to say I'm really liking the change. I get to see my patients at their most relaxed and in some cases they really let their guard down and I see something I wouldn't have seen if I was still in clinic.

On a recent visit I noticed my patient was drinking a soda, so I asked how much was consumed in a day, at least 2L of diet soda was consumed. A light bulb went off in my head and I realized that some of the neurological symptoms were from aspartame poisoning. For the first time in my career I moved someone off a diet soda onto a regular one, since juice wasn't an option. I told her to cut the regular cola with a no-sodium club soda to reduce the sugar and increase the soda until that is all she was having. After she's gone through that I will work with her system to detox the aspartame out. 

If you have someone who is a chronic diet'r forward on this list to them and see what symptoms they too maybe experiencing.

There are over 92 different health side effects associated with aspartame consumption.

Aspartame may trigger, mimic, or cause the following illnesses: Chronic Fatigue Syndrome, Epstein-Barr, Post-Polio Syndrome, Lyme Disease, Grave’s Disease, Meniere’s Disease, Alzheimer’s Disease, ALS, Epilepsy, Multiple Sclerosis (MS), Hypothyroidism, Mercury sensitivity from Amalgam fillings, Fibromyalgia, Lupus, non-Hodgkins
Lymphoma, Attention Deficit Disorder (ADD), Grave’s Disease, Chronic Migraines or Chronic Diarrhea.

Adverse reactions and side effects of aspartame include:

EYES: Blindness, decreased vision, blurring, bright flashes or squiggly lines, tunnel vision, decreased night vision or dry eye from decreased tear production.

EARS: Tinnitus, noise intolerance, hearing impairment.

Neurologic: Epilepsy, headaches, migraines, dizziness, unsteadiness, confusion, memory loss, severe drowsiness, numbness of limbs, hyperactivity and restless legs, facial pain, severe tremors.

Psychological/Psychiatric: Depression, irritability, aggression, anxiety, personality changes, insomnia and phobias.

Chest: Heart palpitations, tachycardia, shortness of breath or high blood pressure.

Gastrointestinal: Nausea, diarrhea (can have blood in stools), 
abdominal pain or pain when swallowing.

Skin: Itching without a rash, lip and mouth reactions, skin hives or aggravated asthma

Endocrine: Loss of control of diabetes, menstrual changes, marked thinning or loss of hair marked, weight loss or weight gain, aggravated low blood sugar (hypoglycemia), 
severe PMS

Urogential: 
Frequency of voiding, burning during urination, urinary incontinence (women especially) excessive thirst, fluid retention, leg swelling and bloating, increased susceptibility to infection

Aspartame changes the ratio of amino acids in the blood, blocking or lowering the levels of serotonin, tyrosine, dopamine, norepinephrine, and adrenaline. Therefore, it is typical that aspartame symptoms cannot be detected in lab tests and on x-rays. Textbook disorders and diseases may actually be a toxic load as a result of aspartame poisoning.

ASPARTAME STUDY: Also an 11yr study has shown that women that consume 2 or more diet sodas/day led to a doubled risk in fast-paced kidney decline.

Now we know that not everyone drinks liters or gallons of diet soda but it’s more of an accumulative effect- it’s in over 6000 products worldwide. Diet soda, diet cakes, diet yogurt, gum, diet cookies, diet anything.

What is it made of?
Aspartame (also labeled 951): made from two amino acids - aspartic acid and phenylalanine bound together with methanol. These break down into formaldehyde (used in embalming), formic acid (a venom in ant stings), and DKP (causes brain tumors). Aspartic acid, phenylalanine and ethanol occur naturally in some foods, aspartic acid and phenylalanine are usually bound up with two other amino acids and methanol is counterbalanced with ethanol. These compounds are not bound up and the influx is readily absorbed into the brain causing excess of free radicals and over stimulating the brain cells. Ultimately leading to holes in the brain tissue.

“Aspartame Disease: An Ignored Epidemic” by Dr HJ Roberts
“Excitotoxins: the Taste that Kills” by Dr. Russell L. Blaylock
“http://wwdorway.com/badnews.html#symptoms”

New Years resolutions?

For me my New Years is in September. Seems kinds natural after 17yrs of school. With the start of every new school year there was always: new clothes, books and of course - my ever precious a new set of Laurentian pencil crayons. 

For the rest of the world January 1 is a new lease on life. 
Promises to ourselves of: weight loss, eat less, eat healthier, read more, be a better person, focus on family and friends, improve your business or find a new job. All of these promises that we make to ourselves, to improve our lives through self awareness. Unfortunately 98% of us lose track and we fall back in our old ways. It's comfortable. Change is not.

Most fitness club memberships are abandoned my March, eating habits go back to what they were and the Kobo is loaded up with books but is still sitting on the bedside table, instead of in your bag to read everyday and you've made plans to meet up with your friends - in June. Well at least meeting your friends in June is better than Christmas. 

Remember- change takes place outside our comfort zone!

How can you make permanent changes? 
It takes 120days to commit to a new change and make it permanent. This requires you to do something everyday for the 120days, even in a small way to help make this part of your new routine. 

Not only should you write down your goals - health, business or personal, but review them daily. Make these goals realistic, for example-winning the lottery, although is a lofty goal, not something you have a direct affect=outcome. 

I recommend each person write down a goal from each aspect of their life: one financial goal; one personal goal; one lifestyle goal; one happiness goal; one fitness goal-mental or physical. Write them on a small piece of card and keep it with you, review it daily. Keeping these goals in mind as you go through your daily lives will help you change your outlook from "what can I do" to "I can do it". 

Commit your goals to writing, personal and professional reasons why you should.
These can be personal- weight loss, personal growth, financial goals, since these are the most
common concerns that I see in my practice with my patients. Financial goals can also be small business goals, these will help you focus your goals and measure the results from your efforts. 

1. It will force you to clarify what you want. Imagine setting out on a trip with no particular destination in mind. How do you pack? What roads do you take? How do you know when you have arrived? Instead, you start by picking a destination. The same is true with the milestones in your life. Writing down your goals forces you to select something specific and decide what you want.
2. It will motivate you to take action. Writing your goals down is only the beginning. Articulating your intention is important, but it is not enough. You must execute on your goals. You have to take action. I have found that writing down my goals and reviewing them regularly provokes me to take the next most important action.
3. It will provide a filter for other opportunities. The more successful you become, the more you will be deluged with opportunities. In fact, these new opportunities can quickly become distractions that pull you off course. The only antidote I know of is to maintain a list of written goals by which to evaluate these new opportunities.
4. It will help you overcome resistance. Every meaningful intention, dream, or goal encounters resistance. From the moment you set a goal, you will begin to feel it. But if you focus on the resistance, it will only get stronger. The only way I have found for overcoming it, is to focus on the goal—the thing I want. 
5. It will enable you to see—and celebrate—your progress. Life is hard. It is particularly difficult when you aren’t seeing progress. You feel like you are working yourself to death, going nowhere. But written goals are like mile-markers on a highway. They enable you to see how far you have come and how far you need to go. They also provide an opportunity for celebration when you attain them.

6. For business think S.M.A.R.T. when you create your goal setting worksheet:

   
   
   Specific: Goals need to be specific. Try to answer the questions of How much and What kind with each goal you write.
   Measurable: Goals must be stated in quantifiable terms, or otherwise they’re only good intentions. Measurable goals facilitate management planning, implementation, and control. 
   Attainable: Goals must provide a stretch that inspires people to aim higher. Goals must be achievable, or they’re a set-up for failure. Set goals you know you, your company, and employees can realistically reach.
   Responsible person: Goals must be assigned to a person or a department. But just because a person is assigned to a goal doesn’t mean that she’s solely responsible for its achievement. See our article on Performance Management for ideas on how to hold your team accountable for goal achievement.
   Time specific: With reference to time, your goals must include a timeline of when your goals should be accomplished.
   In Business, goal setting that is S.M.A.R.T. can make a huge difference in maintaining growth and momentum. Whether you run a modest department or a massive corporation, make sure that you always make an effort to add these properties to the goals you set!

Writing your goals down doesn’t take that long. Don’t over-think the process. Just get something on paper and refine it as you go. I think you will find that the benefits are well-worth the effort.

References:
http://sidsavara.com/personal-productivity/fact-or-fiction-the-truth-about-the-harvard-written-goal-study
http://michaelhyatt.com/5-reasons-why-you-should-commit-your-goals-to-writing.html
http://mariaerving.com/22-reasons-why-you-should-write-your-dreams-and-goals-down-on-paper
http://mystrategicplan.com/resources/smart-goal-setting-examples/