Lusciously healthy vanilla!

Finally getting back to writing for Examiner.com! Love love love it! I try to focus on local content and companies, so if you've got anything in and around L.A. that is also health-related, let me know and I'd be glad to cover it!

Check out my new article about vanilla and the amazing, yummy company LAVANILA!

Vanilla!!!!!

Dairy and my stuffy nose

Hey ya'll.

I've been plagued by the most disgusting cough and stuffy nose for over a week now, and I know exactly why it's happening. I typically avoid dairy, but the last couple weeks I relaxed my diet to accommodate birthday parties and didn't get much sleep. What I'm left with is a bunch of mucus. Gross, I know, but hey I'm the one dealing with it. It's totally my fault, I shouldn't have eaten it, but sometimes it's healthier to eat a piece of pizza with friends than to sit in a corner by yourself hiding from it.

I've posted about dairy before, but here's some great stuff from Dr. Mark Hyman:

The Truth about Dairy

According to Dr. Willett, who has done many studies and reviewed the research on this topic, there are many reasons to pass up milk, including:

1. Milk doesn't reduce fractures. Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses' Health Study dairy may increase risk of fractures by 50 percent!

2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.

3. Calcium isn't as bone-protective as we thought. Studies of calcium supplementation have shown no benefit in reducing fracture risk. vitamin Dappears to be much more important than calcium in preventing fractures.

4. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man's risk of prostate cancer by 30 to 50 percent. Plus, dairy consumption increases the body's level of insulin-like growth factor-1 (IGF-1) -- a known cancer promoter.

5. Calcium has benefits that dairy doesn't. Calcium supplements, but not dairy products, may reduce the risk of colon cancer.

6. Not everyone can stomach dairy. About 75 percent of the world's population is genetically unable to properly digest milk and other dairy products -- a problem called lactose intolerance.

Based on such findings, Dr. Willet has come to some important conclusions:

• Everybody needs calcium -- but probably not as much as our government's recommended daily allowance (RDA).
• Calcium probably doesn't prevent broken bones. Few people in this country are likely to reduce their fracture risk by getting more calcium.
• Men may not want to take calcium supplements. Supplements of calcium and vitamin D may be reasonable for women.
• Dairy may be unhealthy. Advocating dairy consumption may have negative effects on health.

If all that isn't enough to swear you off milk, there are a few other scientific findings worth noting. The Federal Trade Commission (FTC) recently asked the UDSA to look into the scientific basis of the claims made in the "milk mustache" ads. Their panel of scientists stated the truth clearly:

• Milk doesn't benefit sports performance.
• There's no evidence that dairy is good for your bones or prevents osteoporosis -- in fact, the animal protein it contains may help cause bone loss!
• Dairy is linked to prostate cancer.
• It's full of saturated fat and is linked to heart disease.
• Dairy causes digestive problems for the 75 percent of people with lactose intolerance.
• Dairy aggravates irritable bowel syndrome.

Simply put, the FTC asked the dairy industry, "Got Proof?" -- and the answer was NO!

Plus, dairy may contribute to even more health problems, like:

• Allergies
• Sinus problems
• Ear infections
• Type 1 diabetes
• Chronic constipation
• Anemia (in children)

Due to these concerns, many have begun to consider raw milk an alternative. But that isn’t really a healthy form of dairy either ...

Yes, raw, whole, organic milk eliminates concerns like pesticides, hormones, antibiotics, and the effects of homogenization and pasteurization -- but to me, these benefits don't outweigh dairy's potential risks.

From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn't domesticate animals and weren't able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!).

If you don't believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase -- the enzyme needed to properly metabolize lactose, the sugar in milk -- sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned.

Our bodies just weren't made to digest milk on a regular basis. Instead, most scientists agree that it's better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods -- vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.

So here is my advice for dealing with dairy.

5 Tips for Dealing with Dairy

• Don’t rely on dairy for healthy bones. If you want healthy bones, get plenty of exercise and supplement with 2,000 IU of vitamin D daily.
• Get your calcium from food. These include dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.
• Try giving up all dairy. That means eliminate milk, cheese, yogurt, and ice cream for two weeks and see if you feel better. You should notice improvements with your sinuses, post-nasal drip,headaches, irritable bowel syndrome, energy, and weight. Then start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life.
• If you can tolerate dairy, use only raw, organic dairy products. I suggest focusing on fermented products like unsweetened yogurt and kefir, occasionally.
• If you have to feed your child formula from milk, don't worry. The milk in infant formula is hydrolyzed or broken down and easier to digest (although it can still cause allergies). Once your child is a year old, switch him or her to real food and almond milk.

Still got milk? I hope not! Remember, dairy is not crucial for good health. I encourage you to go dairy-free and see what it does for you.

Black bean recipe!

Hello all!

We're wrapping up our cleanse for this month, and my participants enjoyed all kinds of delicious, healthy, and EASY recipes! I also encouraged them to play with their food, open up the cupboards, and throw things together on the fly! It's a trick I learned from my canny and resourceful mother, and some of my best meals are created this way.

Tonight's dinner:

1 can black beans

1-2 heaping tsp of dried oregano

1 tbsp coconut oil

1 tsp sea salt

1 raw garlic clove, minced

1 tsp garlic powder

dash of hot sauce

Threw it all together, didn't even measure anything, so the above are estimates. If you're into dairy, melt some sharp swiss or cheddar cheese on top. I had some dairy-free and soy-free cheese, it's made from rice milk, so I melted that. YUM!

My experience at Integrative Nutrition

As I wrote in the "About Me" section on my website, food and healing has been an important part of my life. With a doctor and a nurse as parents, health and nutrition were important in our household. Coupled with an Italian grandmother, thus began a long, strange relationship with food. Ever since I can remember, I’ve been fascinated with food. Food as comfort, food as punishment and a deprivation technique, food that heals, food that burns fat, food that increases energy, food that embodies a culture...

The list goes on. As you can see, food has been my best friend and my worst enemy. My friends in high school and college used to make fun of me because I knew all the vitamin and nutrition contents of any fruit or vegetable you put before me. My weight fluctuated. One year I was binging, the next year I was starving myself. I worked out three or four times a day, used laxatives, I developed IBS, and was diagnosed with ADHD, depression. It was exhausting for my friends to deal with, and they grew distant. I saw therapists, nothing truly helped me to love and respect my body. I was weighed every week to make sure I wasn't losing more weight, but I would put on more jewelry and layers. I was in complete and utter denial.

Denial got me nowhere. I was so obsessed with working out and my tiny meals, that at my first job out of college, my supervisor sat me down as my boss and as my friend. We decided I needed to leave to address the thing that no one, including myself, wanted to say or talk about: I had an eating disorder.

Sad, depressed, and very scared, I moved back in with Mom & Dad and got treatment. I sat back and thought about what the heck I was going to do with my life, and I certainly knew that I did not want others going through the same health problems and stress about food and body image that I went through.

I popped onto the internet, typed in nutrition and holistic health schools, and there it was, the Institute for Integrative Nutrition. While also working at a mostly organic restaurant, I spent a year learning about every single dietary system out there, the food-mood connection, how to counsel others, and most of all, I learned how to heal myself.

I always knew about healthy food, but this took it to the next level. Studying the ancient healing systems such as Ayurveda, macrobiotics, and Chinese elements, alongside contemporary diets such as the Zone, raw foods, and glycemic index, PLUS getting spiritual guidance from teachers like Deepak Choprsa, Ilyanya Vanzant, and Debbie Ford filled me to the brim with positive love and energy. I learned it's not just about the food, but also about your relationships, spirituality, exercise, and career.

Founded by Joshua Rosenthal, the Institute for Integrative Nutrition is at the forefront of holistic nutrition education, offering cutting-edge training that enriches minds, careers and personal lives. Graduates of the program become agents for positive change in their families, communities, the healthcare system and beyond.

Not only did we learn, we also danced, laughed our faces off, met amazing friends over lunch breaks, and watched the most inspiring videos about food and nutrition in America.

IIN not only gave me the tools to help others, it also saved my life. The education, lifelong friends I made, and consistent support are priceless.

Whether you are considering a new career, you feel as though something is missing from your life, or you want to exponentially boost your health and happiness, please visit www.integrativenutrition.com. Mention my name (Michelle Butler class of 2007) for a great discount!

The best investment you can make is for yourself. Take it from me. I overcame an eating disorder, moved across the country, and am now living my dreams as I guide others to vibrant health. Whatever you're yearning for, don't let another day pass by without taking an action step towards your goal or dream.

And of course, if you have any questions regarding the program, please don't hesitate to email me. michelle_lee_butler@yahoo.com. Much love and gratitude,

Michelle

2010 Here we GOOO!

Check out this great article, 25 ways to increase health and happiness in 2o10!!

http://www.naturalnews.com/027933_health_happiness.html

Get ready for yumminess!

Hello all,

I've been enjoying the last couple weeks, wining and dining with friends but still staying within the general protocol of my cleanse, and I honestly feel fantastic! I shall go into complete cleanse mode on Monday the 11th, so if you'd like to join me and all the other participants, sign up at http://www.yogimichelle.com under Post-Holiday Cleanse. I've got a great group of people, and I think I'll create an online forum so ya'll can talk to each other IN ADDITION to the unlimited email access you have to me and my zany brain.

Hope you're enjoying your weekend, I sure am! I just hosted a dinner party, we're drinking wine, I'm going on a hike tomorrow with a dear friend, and I have dates set up for tomorrow and Sunday nights! Life is good!~

Much love and gratitude,

Michelle L. Butler CHHC, AADP

OLIVE OIL!

Olive oil. I'm obsessed with it. I have to have it every day. In fact, when my family and I went to to Italy, I ate it morning, noon, and night until I got sick of it. And then I needed it again a week later.

Yes it's fat. But it's good fat. In fact it's GREAT fat. Your body needs healthy fats like olive oil to help your hair, skin, nails, moods, joints, and digestion. It helps your body better absorb vitamins from vegetables, so don't neglect the oil dressing when eating salads!

Plus it increases satiety, helping you feel fuller and satisfied. Studies show that just 2 tablespoons of olive oil every day helps you lose more body fat. The oil helps boost your body’s production of adiponectin, which is a metabolism booster and also helps curb your appetite. Extra virgin, cold-pressed olive oil is best because it's the least processed/refined.

Plus it's high in antioxidants, so acts like a natural sunblock for your skin. You can also apply topically to your skin to alleviate dryness, itchiness, and wrinkles.

I'm proud to be an olive oil snarfing Italian!