Path to Wellness

There are three main reasons we crave things like sugar, chocolate, carbs, a glass of red, or hot chips:

1.    Dehydration.

Usually you crave something when you’re dehydrated. So, before you reach for that packet of choccy biscuits, go have a tall glass of filtered water with some fresh lemon in it. Give yourself ten minutes. Then, check in with yourself and see if you still want to devour the whole packet of biscuits.

2.    Habit.

If, every day at 3 p.m., you take yourself to the vending machine for your sugar fix, then every day you’re going to crave that. You have to break that habit and start to nourish your body with afternoon snacks such: as my kale chips, bliss balls, veggie sticks with homemade hummus or avocado dip, or raw hemp protein bar.

3.    Boredom or procrastination.

Ever find yourself sitting at your computer trying to finish an assignment or a really difficult task, which you don’t want to do? Then, you think: Maybe taking myself off to the fridge or pantry is a good idea to get the ideas following again?

I used to be a sucker for that one! I would always find myself head first in the pantry trying to get out of finishing that difficult task.

So, next time you have a ‘sugar’ craving, tune in with yourself. Ask yourself: Am I really craving the whole packet of Tim Tams or am I just dehydrated? Am I eating out of habit, boredom, or procrastination?

Get really honest with yourself, sweetheart. Let’s kick these cravings to the curb.

Over to your beautiful? Do you crave sugar? If so, what are some of your ways with dealing with cravings?

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Did you know that the first thing that enters your mouth in the morning determines the rest of your day? That first bite (or sip) determines the neurotransmitters for the entire day. So if you’re starting your day with a sugary cereal or with a carb overload, you’re essentially setting yourself up for a roller coaster ride of sugar and carbs highs and lows.

Instead, start your day with green juice or a smoothie with as many nutrients as possible. Stay away from sugar and refined carbs, as they will only make you crave more sugar and carbs throughout your day. Try nutrient dense goodies like kale, spirulina, berries, chia seeds, and chlorella. Since I have been loading up on nutrients first thing in the morning my energy level’s have increased and the clarity I get for the rest of the day makes you want to go back each and every morning for more.

Try some of these juices and smoothie’s:

• Superman Smoothie 
• Liver Detox Juice 
• Kick The Sugar Cravings 

I know! It’s winter here in Australia and smoothie and juices are not as enticing. But, I’ll let you in on one of my little secrets: Add ¼ cup of warm water to your smoothie. I add frozen berries and once blended make my smoothie way too cold to drink. Adding the warm water instead of cold really makes my smoothie palatable. Also remember that you shouldn’t ever really drink ice-cold things. This is too much of a shock for your liver. You want to  drink beverages at room temperature and even warmer in winter. My hands and feet used to be always cold. This has improved dramatically since I started doing this.

What is your first bite (or sip) in the morning? Is it the most nutrient dense thing you can get your hands on?

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Guest post by Talita Estelle from @health_and_me

These are my top 4 superfoods I will be adding into my diet this winter.

1. Goji berry – I am totally obsessed with these small red berries! they have many health benefits, which include protection of the liver, improving eyesight and boosting the immune system. Unique among fruits because they contain all essential amino acids, and have the highest concentration of protein of any fruit. They are loaded with vitamin C, have twenty-one trace minerals, and are high in fiber. Boasting 15 times the amount of iron found in spinach, as well as calcium, zinc, other important trace minerals. They are quite sweet which makes them a perfect addition to smoothies, salads + as a daily snack
2. Coconut - is by far my favorite thing in the entire world! It comes in many forms and as well as tasting delish it is the best beauty product! Use the oil as a under eye cream, hair mask and all over body moisturizer! When eaten it contains electrolytes, vitamin c, antioxidants and saturated fats (that are good for your and your body converts to energy) it helps control weight, aids digestion, stops sugar cravings, boosts metabolism and is full of nutrients! The water contains electrolytes, hydrates, tastes AMAZING and is detoxifying! Its perfect to take with you whilst travelling!
3. Spirulina -  is a simple one celled microscopic blue green algae found in fresh water environments. Cultivated, dried and available in either powder or capsule form, it is considered the perfect plant based supplement. A high source of vitamin B12, protein, iron and calcium it gives you energy, is anti aging, promotes cell rejuvenation and healthy hair skin and nails! I take an amazing product called ‘health force nutritionals vitamineral green powder’ which contains spirulina and also over 25 other super foods.
4. Raw cacao – CHOCOLATE! However don’t go running for your big block of cadbury! The health benefits of Cacao are present when it is in its raw organic form. Cacao contains sulfur which is builds strong nails and hair, promotes beautiful skin + detoxifies the liver! It also contains the chemicals phenyl ethylamine (PEA) and anandamide. PEA is an adrenal-related chemical that you have naturally when you are excited. It also plays a role in feeling focused and alert because it causes your pulse rate to quicken, resulting in a similar feeling to when we are excited or fall in love! AMAZING! Use cacao powder in smoothies, sprinkle on homemade granola, or stir into boiling water with raw honey! ‘loving earth’ also has an amazing coconut chocolate that includes coconut oil + nectar, and raw cocoa! Yum!!

What is your favorite superfood? Share with me in the comments below.

A few weeks ago, I headed out to the Field to Feast Farm to see exactly how all the produce I buy weekly from them at the Bondi Markets is grown and what goes on behind the scenes.

After experiencing a first-hand  tour from the man himself, Hapi the owner of Field to Feast, we ate, walked, and talked about all things fresh, chemical-free, and local foods.

I’ve spoken loads about this before. But it’s SOOOOOO important that I feel compelled to reiterate how essential it is to know exactly where your produce has come from, what’s been sprayed on it, and how it’s been grown. I believe it’s our right to know if our foods have been doused in toxic crap. By heading out to your local farmers’ market, you can ask the grower directly. Don’t be shy! Just ask so you know exactly what you are buying for you and your family. If you don’t know where your local markets are click here.

I am going to leave you with a list of what is currently in seasons here in Australia this May. You can save this to your phone so next time you head to the markets you can make sure you are getting what’s in season. Most good farmers have available only what’s in season anyway. However a few farmers get things shipped in. You don’t really want to be eating those things as they aren’t fresh picked and you have no guarantee about how they’ve been grown.

Fruit

• Apples
• Bananas
• Custard Apples
• Kiwifruits
• Lemons
• Nashi fruit
• Pears
• Pomegranates
• Persimmons
• Quinces
• Rambutan

Vegetables

• Beetroot
• Broccoli
• Brussels Sprouts
• Cabbages
• Capsicums
• Chinese greens
• Fennel
• Leeks
• Mushrooms
• Okra
• Parsnips
• Potatoes
• Pumpkin
• Silverbeet
• Spinach

Herbs

• Coriander
• Marjoram
• Sage
• Thyme

Seafood

• Blue swimmer crab
• Bream
• Coral trout
• Eel
• Flathead
• Garfish
• Maroon
• Mud crab
• Mussels
• Perch
• Prawns
• School whiting
• Sea mullet
• Tuna

Remember: Always get line or wild caught seafood not farmed.

Do you buy local and in season for you and your family? If so, where do you go? Share in the comments below so we can help each other discover new markets close to us.

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Guest post by Talita Estelle from health_and_me

So it’s that time again, its getting dark early, the wind is chilly, your nose is running and all you want to do is run home from work and snuggle by the fire. I used to instantly get colds as soon as the weather cooled but I now know how to ensure my immune system stays strong and resistant to colds and flus!

Instead of reaching for the cold and flu tablets go back to nature! Herbs have been used as natural flu remedies for years are a great way to naturally treat + relieve cold and flu symptoms including sore throats, and fevers. They have antibacterial properties that aid in resisting infection, calming the mind, soothing sore tummies, detoxing and a great way to eliminate caffeine!

Caffine weakens the immune system, dehydrates the body, is highly addictive and saps your energy! Substitute with herbal teas like mint, ginger, lemongrass, hibiscus or of you don’t like herbals, try warm almond milk with cinnamon + vanilla bean

I constantly sip hot ginger tea (with stevia leaves for sweetness) it is anti inflammatory, helps rid nausea, is calming and actually rids my sugar cravings at night (you know the times after dinner when all you want to do is stuff your face with chocolate) try a hot herbal teas instead! Be creative!

Here are some beautiful homemade recipes I love!

• Mint tea

Mint aids in eliminating headaches, fever, sinus problems, menstrual cramps, is antibacterial, refreshing + hydrating, if you want to mix it up add in basil, elder flower or lavender!

Add fresh mint leaves and any other leaves you like to boiling water, add stevia leaves for sweetness.

• Violet, chamomile, dandelion and wild rose petal

This combo is great for relaxation, calming + detoxification.

Use fresh or dried petals, seep in boiling water and serve with vanilla bean or cimmamon – a beautiful tea to have before bed to calm your body and mind

• Homemade detox tea – basil, fennel, cranberry + cinnamon

Use all fresh or dried ingredients in a teapot for 30 minutes add more boiling water and serve. Sip this blend throughout the day, great for your immune system, circulation, ridding the body of toxins, aiding digestion and relieving constipation

If you don’t have time to make these teas at home yourself, or you travel a lot, there are a huge range of gorgeous herbal tea blends you can purchase! I always bring a box of herbal teas bags with me when I travel, to sip on the plane, or substitute if cafes don’t have a selection! if you are buying dried blends just ensure they are organic and caffeine free!

Do you have any great tea combo’s to add to the list darling?

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Our bodies crave different things in winter. We are naturally more inclined to reach for warming, hearty, homemade soups, stews and casseroles as opposed to raw salads, cold smoothies, and fresh juices. I am not saying don’t eat (or drink) these. But, I am going to share with you five ways to eat well for your body this winter.

1.    Have smoothies and juice as an afternoon snack or drink your smoothie in the morning with warm almond milk. That way, you won’t shock your system first thing in the morning when you down a freezing cold smoothie!

2.    Add garlic to all your dishes. Garlic enhances the body’s immune cell activity and helps maintain healthy blood circulation. This is perfect for people like me who have cold hands and feet.

3.    Sip warm water, with lemon and ginger every morning. This will help boost your immune system and fight off any infections.

4.    Slow cook all your organic, grass-fed, and grass-finished meats. Slow cooking your food doesn’t destroy the nutrients like frying does and makes it easier to digest.

5.    Drink bone broth at least once a day. Bone broth is jam-packed with immune-boosting and flu-fighting vitamins and minerals to help keep and colds and flu away. I have a cup first thing in the morning before I eat my breakfast.

Have you got any winter tricks to add to this, gorgeous?

Don’t forget to tag #winterofwellness on instagram over May.

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A: Accept. Accept everything. This is the key to freedom.

B: Brush and floss your teeth twice a day. You would be surprised at how many people don’t. According to Dr. Ron Ehrlich: “Digestion starts in the mouth, and is where loads of bacteria live.” So we want to make sure we get brushing and flossing

C: Chill out! Take time each day to just be.

D: Dance. Whether it’s in your room or in a class, move your butt. You would be surprised at how good it makes you feel. You’ll feel better emotionally and physically. I’ll crack Rihanna or Beyoncé on my iPod in the mid-afternoon for a pick me up. It’s so much fun.

E: Exercise. This should be a non-negotiable part of your everyday life. Do it first thing in the morning so you can’t argue with your ego about it.

F: Forget calorie counting. Listen and tune in to your body. It’s always telling you what it needs and wants.

G: Go fresh. Nothing beats the taste of real, fresh, whole foods. Plus you get so much more in nutrients, vitamins and minerals when you eat fresh fruits and veggies

H: Help. It’s okay to ask for help and get support. I wouldn’t be where I am today without my teachers, mentors, and coaches—whom I all still see I might add. When I was younger I thought it was a sign of weakness to ask for help. Now, the more the better.

I: Introduce new foods. Every Saturday when I go to the farmers’ market, I pick up one new thing I have never tried before. Give it a go!

J: Juice. Drink at least one green veggie juice a day on an empty tummy.

K: Kindness. Practice random acts of kindness from your heart.

L: Let go. Let go of control, fear, resentment, anger, frustration, hatred, and pain. These are all holding you back from living your best life. They are also massively aging you.

M: Meditate. Meditate every morning for at least five minutes.

N: No. Learn to say no and not be a people pleaser. Ask yourself: Why do I want to people please?

O: Open your heart. In every moment, just breathe and open your heart.

P: Plan. If you’re busy, plan your meals. When you go shopping for the week get the items you need for that week’s menu so you’re never caught out.

Q: Quit picking on you. Work your self-love muscle and quit with the negative self-talk. It’s so 2008.

R: Run. Nothing beats the feeling after an awesome run along the beach or in the park.

S: Surrender. Surrender, surrender, surrender and when you think you have surrendered, surrender some more.

T: Trust. Trust in the process of life.

U: Unity. Remember we are all one.

V: Veggies. Eat them! You can’t get enough of them.

W: Walk in nature. Make sure you connect with nature at least once a day.

X: EXert! Exert your heart, mind, soul and body toward your best life.

Y: Yoga. Yoga is the best moving meditation you can give yourself.

Z: Get Your ZZZ’s. Make it a priority to get eight solid hours every night. This is when all your healing happens.

Guest post by Jess Ainscough (aka The Wellness Warrior)

There’s no better person to review juicers than this girl so I am going to hand this topic over to here.

Hit it jess!

For me, a good juicer is just as important to my kitchen as a fridge or stove – so I have no qualms about paying what is necessary to make sure I’m drinking the best quality (and best tasting) juice. Daily juicing is my health insurance. This is why I recommend juicers that earn their hefty price tags. However, you’ll find a list of budget juicers at the bottom if you’re not ready to make the investment.

1. THE NORWALK

The Norwalk is easily the best juicer on the market. It is also the must-have juicer when you commit to Gerson Therapy, and for good reason. In a two-step process, The Norwalk will gently grind your produce into a pulp where it is caught by a cheesecloth bag. The bag is then placed under the press section where the juice is pressed out of the bag. You are left with nothing but dry pulp in the bag, and a jug full of super nutrients to drink. This juicer produces 50-100 percent more juice, which contains 3-5 times the vitamins and minerals than juice from other machines. However, this is a heavy machine that is not ideal for travelling (I have a separate juicer to take with me on the road).

Cost: $2500 – however those of us not in the US have to factor in the cost of shipping and customs as well. Ours cost us about $4500 all up. I recommend looking on eBay or Gumtree for a cheaper, second hand one.
Warranty: 12 years
Website: norwalkjuicers.com

Here’s a video of me using the Norwalk to make green juice.

2. THE ANGEL

After the Norwalk, The Angel is my top pick. It’s small enough to be mobile, it looks gorgeous sitting on the kitchen bench, and it produces amazing juice and dry pulp (meaning all of the juice, vitamins and minerals are extracted). The Angel is a twin-gear juicer meaning that it produces juice by pressing produce between two interlocking roller gears. The juice is slowly squeezed out and the pulp is gently discarded. The main reason why I would choose The Angel over the other juicers is that, like the Norwalk, it is completely made from stainless steel.

Cost: From $1395
Warranty: 5 years
Website: angeljuicer.com.au

3. THE CHAMPION

The Champion was my very first “proper” juicer and it served us well, all the way up until we graduated to a Norwalk at the beginning of Gerson Therapy. While the pulp that this juicer spits out isn’t as dry as The Angel, it’s still a really good juicer. This is a masticating juicer that gently grinds up the produce.

Cost: $549
Warranty: 10 years
Website: championjuicer.com.au

4. THE OSCAR NEO

The Oscar Neo is very similar to the Champion and choosing between the two would be based purely on personal preference. Many of my friends have Oscars though and it’s very handy to be able to use them as my juicers away from home when I stay at their places.

Cost: $529
Warranty: 20 years motor, 10 years parts
Website: vitality4life.com.au/juicer-oscar-da1000

All of the juicers I’ve mentioned above can be used for so much more than juice. You can use them to make ice creams, nut butters, hummus, and grind up flour.

BUYING A JUICER ON A BUDGET?

As you can see, a good juicer isn’t cheap. If you’re at the beginning of your wellness journey you may be having a hard time justifying the spend. Luckily, there are cheaper juicers available. These guys are centrifugal juicers, and they can be a great starting point. Just keep in mind that centrifugal juicers don’t do well when juicing greens, and they are much rougher on your produce. They introduce more heat and oxygen into the process, which means that you’ll lose nutrients. A more expensive juicer will last longer and extract more juice from your produce, which saves you money in the long run.

TWO OF THE BEST CENTIFUGAL JUICERS

THE BREVILLE JUICE FOUNTAIN

Cost: $99.95
Warranty: 1 year
Website: breville.com.au/juice-fountaintm.html

THE PHILIPS ‘QUICK CLEAN’

Cost: Between $179 and $249.95
Warranty:2 years
Website: philips.com.au

Have you used any of the juicers in this list? What is your favourite? I would love for you to add to the conversation in the comments below!

Those of you who are regulars around here will know that I quit sugar. So did my friend Sarah Wilson who bangs on and on about it. She’s onto something! She even wrote a book about how to quit. You can purchase it here. It’s awesome!

I used to have the biggest sweet tooth but I quit sugar about a year ago now and have never felt better. I have more energy, better skin, clearer eyes, no more cellulite or cravings + I am a much happier and nicer person. It has been totally worth it.

Why is white sugar so bad?

The thing with white sugar is: It’s highly processed and refined and has been duded an anti-nutrient. It contains ‘empty’ or ‘naked’ calories. This means when you consume white sugar your body doesn’t know what to do with it! It gets confused and leaches the missing nutrients from your blood and bones and uses up your body’s supply of calcium, potassium, thiamine, chromium and vitamin C. This is not something we want to have going on inside us.

White sugar is empty calories with no nutritional value whatsoever.

The bad thing is: White sugar is in EVERYTHING. It can even be disguised under different names such as High Fructose Corn Syrup (or HFCS).

Tip: ALWAYS READ THE LABELS.

If you are still not convinced here are 12 reasons to quit sugar:

1. Sugar suppresses the immune system.
2. Sugar causes depression.
3. Sugar causes weak blood.
4. Sugar causes mood swings.
5. Sugar contributes to diabetes.
6. Sugar makes you fat.
7. Sugar gives you cellulite.
8. Sugar is associated with cancer.
9. Sugar promotes inflammation in the body. Sugary foods can fuel excessive, inappropriate inflammation that serves no useful purpose and promotes aging and disease.
10. Sugar raises insulin levels.
11. Sugar leads to tooth decay.
12. Sugar causes bone loss.

But don’t worry! There are awesome sweet alternatives.

• Stevia – You need only the tiniest amount. The green leaves are better than the white.
• Coconut Sugar – I am a massive fan of anything coconutty.
• Organic Raw Honey – Use honey in moderation, as it’s still very high in fructose. Bonus points if you get organic, raw and local.
• Fruit or Dried Fruit (such as dates, figs and apricots) – You can stew fruits and add them to your dessert or breakfast. Why not add a few pieces of dried fruit (such as dates) to your green morning smoothie for some extra sweetness?
• Organic Maple Syrup – Maple syrup is great for cooking but make sure you get the organic kind and it doesn’t have any other added nasties.
• Yacon – Yacon is a close relative of the sunflower and Jerusalem artichoke. Never tried it? Give it a go. You will be pleasantly surprised.

Have you tried quitting sugar but failed? This is what I help people do. So, get in touch with me today for your FREE initial consultation. Tell me in the comments below what your favourite sweet alternative is!

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By Liz Vaccariello

How healthy (or not) certain foods are-for us, for the environment-is a hotly debated topic among experts and consumers alike, and there are no easy answers. But when Prevention talked to the people at the forefront of food safety and asked them one simple question-”What foods do you avoid?”-we got some pretty interesting answers. Although these foods don’t necessarily make up a “banned” list, as you head into the holidays-and all the grocery shopping that comes with it-their answers are, well, food for thought:

1. Canned Tomatoes

The expert: Fredrick vom Saal, PhD, an endocrinologist at the University of Missouri who studies bisphenol-A

The problem: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people’s body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. “You can get 50 mcg of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young,” says vom Saal. “I won’t go near canned tomatoes.”

The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe’s and Pomi.

2. Corn-Fed Beef

The expert: Joel Salatin, co-owner of Polyface Farms and author of half a dozen books on sustainable farming

The problem: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. More money for cattle farmers (and lower prices at the grocery store) means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. “We need to respect the fact that cows are herbivores, and that does not mean feeding them corn and chicken manure,” says Salatin.

The solution: Buy grass-fed beef, which can be found at specialty grocers, farmers’ markets, and nationally at Whole Foods. It’s usually labeled because it demands a premium, but if you don’t see it, ask your butcher.

3. Microwave Popcorn

The expert: Olga Naidenko, PhD, a senior scientist for the Environmental Working Group,

The problem: Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans, according to a recent study from UCLA. In animal testing, the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize-and migrate into your popcorn. “They stay in your body for years and accumulate there,” says Naidenko, which is why researchers worry that levels in humans could approach the amounts causing cancers in laboratory animals. DuPont and other manufacturers have promised to phase out PFOA by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then.

The solution: Pop natural kernels the old-fashioned way: in a skillet. For flavorings, you can add real butter or dried seasonings, such as dillweed, vegetable flakes, or soup mix.

4. Nonorganic Potatoes

The expert: Jeffrey Moyer, chair of the National Organic Standards Board

The problem: Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes-the nation’s most popular vegetable-they’re treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they’re dug up, the potatoes are treated yet again to prevent them from sprouting. “Try this experiment: Buy a conventional potato in a store, and try to get it to sprout. It won’t,” says Moyer, who is also farm director of the Rodale Institute (also owned by Rodale Inc., the publisher of Prevention). “I’ve talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals.”

The solution: Buy organic potatoes. Washing isn’t good enough if you’re trying to remove chemicals that have been absorbed into the flesh.

5. Farmed Salmon

The expert: David Carpenter, MD, director of the Institute for Health and the Environment at the University at Albany and publisher of a major study in the journal Science on contamination in fish.

The problem: Nature didn’t intend for salmon to be crammed into pens and fed soy, poultry litter, and hydrolyzed chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants, and pesticides such as dioxin and DDT. According to Carpenter, the most contaminated fish come from Northern Europe, which can be found on American menus. “You can only safely eat one of these salmon dinners every 5 months without increasing your risk of cancer,” says Carpenter, whose 2004 fish contamination study got broad media attention. “It’s that bad.” Preliminary science has also linked DDT to diabetes and obesity, but some nutritionists believe the benefits of omega-3s outweigh the risks. There is also concern about the high level of antibiotics and pesticides used to treat these fish. When you eat farmed salmon, you get dosed with the same drugs and chemicals.

The solution: Switch to wild-caught Alaska salmon. If the package says fresh Atlantic, it’s farmed. There are no commercial fisheries left for wild Atlantic salmon.

6. Milk Produced with Artificial Hormones

The expert: Rick North, project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American Cancer Society

The problem: Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate, and colon cancers. “When the government approved rBGH, it was thought that IGF-1 from milk would be broken down in the human digestive tract,” says North. As it turns out, the casein in milk protects most of it, according to several independent studies. “There’s not 100% proof that this is increasing cancer in humans,” admits North. “However, it’s banned in most industrialized countries.”

The solution: Check labels for rBGH-free, rBST-free, produced without artificial hormones, ororganic milk. These phrases indicate rBGH-free products.

7. Conventional Apples

The expert: Mark Kastel, former executive for agribusiness and codirector of the Cornucopia Institute, a farm-policy research group that supports organic foods

The problem: If fall fruits held a “most doused in pesticides contest,” apples would win. Why? They are individually grafted (descended from a single tree) so that each variety maintains its distinctive flavor. As such, apples don’t develop resistance to pests and are sprayed frequently. The industry maintains that these residues are not harmful. But Kastel counters that it’s just common sense to minimize exposure by avoiding the most doused produce, like apples. “Farm workers have higher rates of many cancers,” he says. And increasing numbers of studies are starting to link a higher body burden of pesticides (from all sources) with Parkinson’s disease.

The solution: Buy organic apples. If you can’t afford organic, be sure to wash and peel them first.

I don’t eat any of the above and for good reason. But, I want to hear from you. What do you think about the above list? Share in the comments below and don’t forget to like and share this post with your loved ones so they too can improve their health and wellbeing.