Vitamins: How to Save Money 20-70% Off!

By Dr. Nicole Sundene

Someone asked how to get cheap vitamins after reading my article “How To Get Free Prescription Drugs.” Now I can’t get you free vitamins, as I discussed in that article, but I can teach you a simple trick that I use to save money on natural medicines.

Getting high quality stuff for the best price is simply about planning ahead, shopping smart, sticking with the best brands, and reading labels for food coloring and other unnecessary ingredients.

Recently I read a study published at Consumer Reports that concluded that vitamins purchased at “The Dollar Store” were not found to be of quality and may actually be a hazard to our health. First of all why did someone even bother to do such a study?  Is anyone else laughing?

Now I LOVE eVitamins because having spent 12 years in the natural medicine field, I can easily find high quality brands such as Enzymatic Therapy, Twinlab, Jarrow, and so forth to name few.

You can save a ton of money over there because things are listed at 20-70% off, and if you just plan ahead and order $75 of multivitamins, fish oil, health supplements, supplies, lotions, herbs, and so forth you get FREE SHIPPING.

• Yes, I checked the packing peanuts, and they are made from recyclable materials and can be recycled.

• Yes, your purchases help support The Kitchen Table, so if you ever have any questions just leave them in a comment on this article, or message me and I will post the answer for all to benefit from.

It seems like many of my readers have the same questions about supplements, but I cannot sell you the prescription grade products that naturopathic physicians supply.

However, I can at least direct you towards what I like at eVitamins as they ship everywhere, and many of their products are just as high quality and shown to pass independent laboratory evaluations for purity and potency over at ConsumberLabs.com.

If you are confused I’ll help you sort it out.  Leave your questions here and in the mean time stick with the standards for quality like Enzymatic Therapy, Twinlab, and Jarrow when purchasing vitamins or supplements.

Sincere thanks for supporting Kitchen Table Medicine with your purchases!

~Dr. Nicole

Related reading:

Best Vitamin D

Best Chewable Fiber

Best MultiVitamin 2008

21 Free Preventative Medicine Habits!

©KitchenTableMedicine.com, LLC ™

Brand New! Cranberry Orange Zing Bars

Just thought I would give a shout out for my favorite whole food Zing Bars.

I was at a conference this weekend and had the opportunity to try the latest cran-orange flavor and it is fabulous!

As an athlete, I appreciate some non-chocolate flavored bars and am happy to see this new one. The new cranberry orange flavor is absolutely delicious. If you are concerned with food allergies, here are the ingredients:

INGREDIENTS: Rice Protein Concentrate, Cranberries (with Apple Juice Concentrate and Sunflower Oil), Organic Agave Syrup, Organic Raw Cashew Butter, Cashews (with canola oil and sea salt), Fruitrim(R) (Fruit Juices, Natural Gluten Free Dextrins), Organic Brown Rice Crisp (Organic Brown Rice, Sea Salt, Organic Brown Rice Syrup), Inulin (from Chicory Root), Brown Rice Flour, Vanilla Extract, Mixed Tocopherols (Natural Vitamin E), Organic Orange Oil.

Allergens: Cashews (tree nuts).

However the bars are designed to be hypoallergenic and are high protein, vegan, as well as gluten, soy, and dairy free, so an excellent choice for athletes with sensitive stomachs!

For more information visit www.ZingBars.com!

©KitchenTableMedicine.com, LLC ™

6 Common Allergens Found In Sports Nutrition Bars

Finding a truly healthy nutrition bar can be tough as I noted in my article, “Zing Bars Awarded Best Nutrition Bar 2008.”

I interviewed the makers of Zing Bars, nutritionists Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD to help us better understand the common allergens found in nutrition bars.

#1 - Gluten sensitivity is among the most common food sensitivities within the US and Europe. Gluten is a protein found within grains such as wheat, rye, barley, spelt, kamut & triticale. Gluten free grains include rice, corn, millet, quinoa, buckwheat, amaranth & teff.

Certified Gluten Free Oats are thought to be safe for most people with gluten sensitivity, as conventional oats are usually contaminated with wheat during processing or transport. Gluten sensitivity is a permanent condition that requires a person to avoid these gluten grains without reprieve. Gluten sensitivity can lead to Celiac Disease, and has been implicated as playing a contributing role in chronic inflammation, auto-immune disease and nutrient deficiencies.

#2 - Soy Protein is a common food allergen that is on the rise is western countries. Studies show that processed soy protein, such as soy protein isolate powder, has more allergenic potential because of the concentrated nature of the product. This is a tremendously common form of protein in nutrition bars because of its low cost. Whole food forms of soy, such as whole soy beans (and to a lesser degree tempeh and tofu) are generally better tolerated by soy sensitive individuals.

*It’s important to note that soy lecithin is not a soy protein, and therefore does not carry the same allergenic potential of the soy protein isolate powders. Soy lecithin is an emulsifier that is used to make smooth textures and mixtures, commonly found in chocolate coatings & chocolate chips.

#3 - Corn is generally found in bars in the form of High Fructose Corn Syrup (discussed earlier).

#4 - Casein is a chief milk protein that is occasionally found in nutrition bars. Casein is a difficult protein for some individuals to digest and occasionally can present as a sensitivity in its own right. Casein contrasts with whey, a milk protein that is far easier to digest and is inherently low in lactose.

#5 – Peanuts and Tree Nuts are probably the most alarming allergens on this list because of their ability to cause severe and immediate symptoms in affected individuals.

#6 - Additives/colorings/preservatives can be allergenic in their own right. While these additives remain on the FDA’s GRAS (generally regarded as safe) list, they should be avoided by anyone wishing to make the healthiest food choices.

Check back soon to find out which sports bars are best for athletes!

Authors: Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD

Reference Citations:

1.  Mozaffarian D, Pischon T, Hankinson SE, et al. Dietary intake of trans fatty acids and systemic inflammation in women. Am J Clin Nutr. 2004; 79:606-12.
2.  Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006; 354:1601-13.
3.  Trans fats: The Story Behind the Label. Harvard Public Health Review. Spring 2006.
4.  Freeman J, Hayes, C. Low Carbohydrate Food Facts & Fallacies. Diabetes Spectrum. 2004. 17:137-140.
5.  Hartman E. High Fructose Corn Syrup: No so Sweet for the Planet.  Washington Post. March 9, 2008. p. N02
6.  Jenkins, D, Kendall, C, Josse A, et al. Almonds decrease post-prandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr 2006;136;2987-92.
7.  L’Hocine L, Boye JI. Allergenicity and the soybean: new developments in identification of allergenic proteins, cross reactivities and hypoallergenization technologies. Crit Rev Food Sci Nut. 2007;47(2):127-43.
8.  Stolzenberg-Solomon RZ, et al. Folate intake, alcohol use, and postmenopausal breast cancer risk in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial. Am J Clin Nutr. 2006 Apr;83(4):895-904.
9.  Stranges S, et al. Effects of long-term selenium supplementation on the incidence of type 2 diabetes: a randomized trial. Ann Intern Med. 2007 Aug 21;147(4):217-23.
10.  Ericson U et al. High folate intake is associated with lower breast cancer incidence in postmenopausal women in the Malmö Diet and Cancer cohort. Am J Clin Nutr. 2007 Aug;86(2):424-43.
11.  Steinberg FM, Bearden MM, Keen CL. Cocoa and chocolate flavonoids: implications for cardiovascular health. J Am Diet Assoc. 2003 Feb; 103(2):215-23.
12.  Champe PC, Harvey RA. Biochemistry 2nd edition. Philadelphia: J.B. Lippincott Company, 1994. 112, 152.
13. Oku T, Nakamura S. Threshold for transitory diarrhea induced by ingestion of xylitol and lactitol in young male and female adults. J Nutr Sci Vitaminol (Tokyo). 2007 Feb;53(1):13-20.
14.  Farschi HR, et al. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity and fasting lipid profiles in healthy obese women. Am J Clin Nutr. 2005 Jan;81(1):16-24

©KitchenTableMedicine.com, LLC ™

How To Choose A Healthy Sports Nutrition Bar

Finding a truly healthy nutrition bar can be tough as I noted in my article, “Zing Bars Awarded Best Nutrition Bar 2008.”

I interviewed the makers of Zing Bars, nutritionists Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD to help us better understand the following qualities to look for in a healthy sports bar.

What qualities should people look for when purchasing a healthy sports bar?

100% Natural Ingredients: In our opinion, a bar does not need to be 100% organic to be a healthy choice.  With the rising cost of food in general, organic ingredients can sometimes strain a food budget.  We recommend comfortably settling for a 100% natural bar, free of colorings, preservatives and additives.

High quality protein: Not all protein sources are as efficiently utilized by the body.  There are several measurements that seek to describe protein quality.  One such measurement is a protein’s Biological Value (BV).  The higher the Biological Value of the protein, the more nitrogen the body can absorb, use, and retain. As a result, proteins with the highest BV promote the most lean muscle gains.

Whey protein has the highest BV value, with a relative 104 rating.  Egg protein is second with a relative 100 and milk proteins rank third as relative 91.  Beef and soy protein have relative BV scores of 80 and 74 respectively.  Rice protein scores even lower than soy protein on the BV spectrum.  However, rice protein’s gluten free, relative hypoallergenic profile solidifies its usefulness as a protein source for those looking for a vegan alternative to soy protein.

High quality fat from sources such as nuts and seeds. High quality fat is important for at least two reasons:

• Fat helps stabilize blood sugar: Nuts, when consumed with a meal or snack, significantly reduce the rate at which glucose from carbs enters the bloodstream.  This means better blood sugar balance and control.  Nuts are comprised predominantly of monounsaturated fats and are a rich source of phytosterols, magnesium and folic acid which are means they are cardioprotective (reduce the risk of cardiovascular disease).
• Fat helps with satiety: A meal or snack with a balanced amount of fat (with respect to carbs and protein) will help increase feelings of fullness and satiety.  This can be very helpful in terms of portion control.

Fiber is a key player in any healthy food.  Fiber increases satiety by adding bulk, helps to slow the absorption of glucose from the diet, sweeps away dietary cholesterol in the gut, helps to create a nourishing environment for beneficial gut bacteria and scrubs toxins from the digestive tract.  This is just a partial list of the benefits of fiber.

We recommend 3 grams (or more) per bar. In our opinion, fiber really speaks to a particular food’s “Carbohydrate Quality.”  We define Carb Quality as follows: First, 3+ grams of Fiber.  Second, minimal use of sugar alcohols.  Third, the use of low glycemic sweeteners, such as Agave nectar.

Low allergens: (see the next article in this series discussing common allergens found in sports bars – coming up soon!)

Authors: Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD

Reference Citations:

1.  Mozaffarian D, Pischon T, Hankinson SE, et al. Dietary intake of trans fatty acids and systemic inflammation in women. Am J Clin Nutr. 2004; 79:606-12.
2.  Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006; 354:1601-13.
3.  Trans fats: The Story Behind the Label. Harvard Public Health Review. Spring 2006.
4.  Freeman J, Hayes, C. Low Carbohydrate Food Facts & Fallacies. Diabetes Spectrum. 2004. 17:137-140.
5.  Hartman E. High Fructose Corn Syrup: No so Sweet for the Planet.  Washington Post. March 9, 2008. p. N02
6.  Jenkins, D, Kendall, C, Josse A, et al. Almonds decrease post-prandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr 2006;136;2987-92.
7.  L’Hocine L, Boye JI. Allergenicity and the soybean: new developments in identification of allergenic proteins, cross reactivities and hypoallergenization technologies. Crit Rev Food Sci Nut. 2007;47(2):127-43.
8.  Stolzenberg-Solomon RZ, et al. Folate intake, alcohol use, and postmenopausal breast cancer risk in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial. Am J Clin Nutr. 2006 Apr;83(4):895-904.
9.  Stranges S, et al. Effects of long-term selenium supplementation on the incidence of type 2 diabetes: a randomized trial. Ann Intern Med. 2007 Aug 21;147(4):217-23.
10.  Ericson U et al. High folate intake is associated with lower breast cancer incidence in postmenopausal women in the Malmö Diet and Cancer cohort. Am J Clin Nutr. 2007 Aug;86(2):424-43.
11.  Steinberg FM, Bearden MM, Keen CL. Cocoa and chocolate flavonoids: implications for cardiovascular health. J Am Diet Assoc. 2003 Feb; 103(2):215-23.
12.  Champe PC, Harvey RA. Biochemistry 2nd edition. Philadelphia: J.B. Lippincott Company, 1994. 112, 152.
13. Oku T, Nakamura S. Threshold for transitory diarrhea induced by ingestion of xylitol and lactitol in young male and female adults. J Nutr Sci Vitaminol (Tokyo). 2007 Feb;53(1):13-20.
14.  Farschi HR, et al. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity and fasting lipid profiles in healthy obese women. Am J Clin Nutr. 2005 Jan;81(1):16-24

©KitchenTableMedicine.com, LLC ™

The Five Hidden Evils in Nutrition Bars

Finding a truly healthy nutrition bar can be tough as I noted in my article, “Zing Bars Awarded Best Nutrition Bar 2008.”

I interviewed the makers of Zing Bars, nutritionists Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD to help us better understand the following unhealthy red flag ingredients commonly found in our not so healthy “health bars.”

What are the 5 Most Harmful Ingredients Commonly Found in Nutrition Bars?

1. Trans fats are listed as “partially hydrogenated” oils in a packaged food’s ingredients list. Trans fats have been shown to increase total cholesterol and contribute to heart disease. They also spur inflammation, an over-activity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions.

The good news is that as of January 1, 2006, trans fats are required by law to be enumerated in a food’s Nutrition Facts Panel. Despite ever increasing public awareness, however, trans fats still have a place on the FDA’s “GRAS” (generally regarded as safe) list so watch out for their continued use.

2. Fractionated Palm Kernel Oils are an increasingly popular ingredient in bars today. They are commonly used to help stiffen chocolate coatings that would otherwise not be solid a room temperature. This “fractionation” process dramatically raises the saturated fat content of the oil, and confers many of the same anti-melting shelf stability aspects of trans fats.

It appears that fractionated oils may be taking the place of trans fats in certain products, stepping in as public awareness about trans fats rises. While more research is needed to determine the extent of the health risks of fractionated oils, it’s clear that they confer a higher level of saturated fat and a poorer quality fat profile overall.

3. Sorbitol, Mannitol, & Maltitol are sweeteners known as sugar alcohols. Manufacturers of candies and many sports bars use sugar alcohols as a replacement for conventional sugar or high fructose corn syrup. These sugar alcohols taste sweet, but have less of an impact on blood sugar levels compared to traditional cane sugar. Unfortunately there are several myths and popular misconceptions surrounding sugar alcohols.

Myth 1: Sugar alcohols are calorie free. This is unfortunately false. The most commonly used sugar alcohols have between 50-75% of the calories per gram of table sugar.

Myth 2: Sugar Alcohols only slightly raise blood sugar. While it’s true that most sugar alcohols have a lower glycemic index (or effect on blood sugar) than traditional table sugar, the effect is hardly negligible.

Despite fewer calories per gram, Sugar alcohols can raise blood sugar anywhere from 50-100% of the amount expected from table sugar alone. This means that some sugar alcohols may contribute to blood sugar swings & crashes normally associated with “traditional” sugary snacks & treats.

Myth 3: Sugar alcohols have no side-effects. Untrue! Sugar alcohols are not fully digested and absorbed by the body, so some of the compounds remain in the gut and are allowed to pass to the colon; an area sugars are normally never allowed to enter.

These sugars can pull extra water into the colon via osmosis, leading to diarrhea and cramping. They can also be fermented by the bacteria that normally inhabit this area of the digestive tract, leading to increased flatulence. The “threshold” or amount required to produce this effect varies from person to person.

So, not all sugar alcohols are created equally.

4. High Fructose Corn Syrup (HFCS) is a high glycemic sweetener, equivalent to sucrose (table sugar) in the degree of sweetness and calories per gram. While the research is unclear about whether or not HFCS is more harmful to health than sucrose, it’s presence in a food usually suggests a disproportionate amount of refined carbohydrate compared to fiber, protein and fat.

While HFCS is technically “natural” according to the FDA’s guidelines, it is a heavily processed product requiring many energy intensive steps. This makes it a less than optimal choice from an ecological point of view. HFCS also propagates the use of non-organic corn. So while the debate rages on about its healthfulness for humans compared to table sugar, its negative impact on the environment is more evident.

5. Gluten sensitivity is an emerging problem among American & Europeans. Current research points out that 1% of the population have Celiac disease (a more symptomatic form of gluten sensitivity). However, evidence suggests that gluten sensitivity (with its more non-specific presentation) affects many more people. Gluten is found in wheat, barley, oats, and rye primarily and athletes with sensitive stomachs should consider avoiding gluten.

Authors: Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD

Reference citations:

1. Mozaffarian D, Pischon T, Hankinson SE, et al. Dietary intake of trans fatty acids and systemic inflammation in women. Am J Clin Nutr. 2004; 79:606-12.
2. Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006; 354:1601-13.
3. Trans fats: The Story Behind the Label. Harvard Public Health Review. Spring 2006.
4. Freeman J, Hayes, C. Low Carbohydrate Food Facts & Fallacies. Diabetes Spectrum. 2004. 17:137-140.
5. Hartman E. High Fructose Corn Syrup: Not so Sweet for the Planet. Washington Post. March 9, 2008. p. N02
6. Rubio-Tapia A, Murray JA. The Liver in Celiac Disease. Hepatology. 2007. Nov; 46(5): 1650-8.
7. Helms, S. Celiac Disease and Gluten-Associated Diseases. Altern Med Rev. 2005 Sept; 10(3):172-92
8. Miller GD, Jarvis JK, McBean LD. Handbook of Dairy Foods and Nutrition 3rd edition. National Dairy Council, 2006.
9. http://en.wikipedia.org/wiki/Whey_protein
10. Jenkins, D, Kendall, C, Josse A, et al. Almonds decrease post-prandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr 2006;136;2987-92.
11. L’Hocine L, Boye JI. Allergenicity and the soybean: new developments in identification of allergenic proteins, cross reactivities and hypoallergenization technologies. Crit Rev Food Sci Nut. 2007;47(2):127-43.
12. Farschi HR, et al. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity and fasting lipid profiles in healthy obese women. Am J Clin Nutr. 2005 Jan;81(1):16-24

©KitchenTableMedicine.com, LLC ™

Zing Bars: Awarded Best Nutrition Bar 2008

Have you been searching for the best sports bar? Are you tired of all the refined junk, preservatives and other garbage you have to eat while exercising to make your body healthier?

Well as an avid mountain biker and endurance cyclist I have tried nearly every bar in the business, and have finally settled on what I think is the best. Zing Bars!

Congratulations to Zing Bars for winning the Kitchen Table Medicine award for the best in nutrition bars for 2008!

Here is why they are the best:

• NO artificial ingredients! The founders of Zing Bars apparently were just as sick of all the unhealthy “health bars” on the market and have taken out all the other garbage that pollutes most sports bars and created a delicious whole food alternative for busy people.
• No corn syrup! Zing bars are sweetened with agave syrup and real fruit juice. “Slow and steady wins the race,” and sweeteners with a lower glycemic index will continuously provide you with a steady energy source.
• NO cottonseed oil. Anytime you read “cottonseed oil” or “partially hydrogenated cottonseed oil” just run the other way. Zing bars provide healthy fat from almonds.
• These are whole food, hypoallergenic bars that are not only healthful but delicious! No wonder they were smartly formulated by four nutritionists.
• They have fiber! Five grams of fiber per bar. This is great news for dieters and those with blood sugar issues as we want to balance everything we eat with fiber to increase the “satiety index” or that feeling of being satisfied. If you are doing the Iron Man or any other long distance endurance event I do advise to limit fiber consumption during the race, so don’t go eating ten of these on race day! But Zing bars are the perfect training treat.
• These are great for children because they aren’t fortified with a bunch of synthetic vitamin isolates that can overload a young child’s system. Most athletes actually risk “hypervitaminosis” from all the vitamins they consume in their protein drinks, bars, multivitamins, energy drinks, and sports drinks. Nutrition bars don’t need added vitamins if they are made from healthy whole food ingredients.



• Two of the bars are gluten free, and all three are wheat free. Wheat is a top food allergen responsible for many bad gut aches in athletes, and gluten is a total gut bomb that should not be included in any bars used for athletic performance.
• Zing bars are free of soy! Soy gives many athletes a major gut ache just like wheat which is why I recommend whey and rice protein as the most gentle protein sources for delicate stomachs. Zing bars are made with whey protein. Whey is the best protein source for athletes.

HealtheGoods has Zing bars on sale at 15% off for a limited time. You can also stop by ZingBars.com for more information about my new favorite thing!

©KitchenTableMedicine.com, LLC ™

Fueling for Fitness

By Bonnie Pfiester, Fitness Trainer

Fueling up for fitness is the key to success.

Choosing the right fuel for a workout depends on the workout you’re fueling up for. It’s like fueling up a car. The fuel used for drag racing is totally different than fuel used for Nascar. Dragsters just need to get to the finish line as fast as possible, which is only about a thousand feet away. Nascar fuel needs to help you go fast, steady and strong so you can go the distance. In many ways the same principles apply to fitness.

Fueling up for fitness and weight loss can be very different. For instance, if you need to make it through an intense workout, like weight training or a boot camp style class, you’ll need something that can power you through your entire workout. Lifting a weight or powering a jump requires blood sugar readily available.

Unfortunately, if you choose the wrong fuel or don’t to fuel up at all you’ll end up broken down on the side of road for sure. Every time someone falls out in boot camp or weight training it’s because someone either didn’t’ eat – or didn’t eat right. A sugary Slim Fast drink or a 100 Calorie breakfast bar won’t last 15 minutes through intense training. That’s like putting dragster fuel in a Nascar. It’s simply not made to go the distance.

A dragster can go through more than twenty gallons of top fuel from warm-up to finish line. The same thing happens when you fuel up with high-processed foods or foods high in sugar– you simply burn through it too quickly. Once your body uses it all up, your blood sugar drops, leaving you dizzy, light-headed and often nauseous.

You need a fuel source that will help you go the distance. Low Glycemic foods like oatmeal, long grain rice, quinoa, squash, nuts and many vegetables take longer for the body to break down, releasing glucose more slowly and steadily. This means a steady and reliable energy source for your workout.

On the other hand, a fat-burning workout doesn’t require the same fuel source for energy. Of matter of fact, you want to force your body to use fat stores for energy instead of food. Since low-impact aerobics, jogging and walking don’t require instant power, you can wait for your body to make the blood sugar needed to keep you moving. Much like a hybrid, you can use stored up energy, or fat stores, for fuel.

When it comes to fueling up for fitness, choosing the right fuel for the right exercise is key to success. Now that you’re all fueled up, like Darrel Waltrip says, “Boogity, boogity, boogity! Let’s go racin’ boys!”

~Bonnie

Bonnie Pfiester is a Personal Trainer, wife to the famous fitness trainer Steve Pfiester of the reality TV show “Fat March”, and owner of the women’s health club Longevity Fitness.

You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com or here at the kitchen table by visiting the Bonnie Pfiester page.

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

©KitchenTableMedicine.com, LLC ™

Weight Loss: Balance Your Dieting Checkbook

By Bonnie Pfiester, Fitness Trainer.

Dieting is all about checks and balances

Have you ever looked at your checking account and been surprised to see the balance was lower than you expected it to be. I think we’ve all been there before. At first you think “there’s no way I spent that much money”. Then as you look further you begin to uncover all the small stuff that created the big problem.

It’s funny how the little stuff adds up quick and the same applies to our diet. It’s all the extras that can get us in trouble. Condiments, salad dressings, snacks, cream and sugar – they add a lot of extra calories to our diet. Unfortunately most people have no idea how many calories they are taking in.

Dieting is all about checks and balances. The only difference is, most of us don’t ‘balance’ our diet account to see where we stand. That habit would never fly when it comes to our money. Most of us can’t afford to just keep writing checks without reconciling our account. The truth is we really can’t afford to ignore how much we eat either. Eventually it will catch up with you.

We can fool our self into thinking we don’t have to count calories, but just because we don’t count them doesn’t mean that they aren’t there. The only difference is no one is there to cut you off once you’ve gone ‘over the limit’ like the bank does when you are in the red.

Managing calories is like writing a budget. It takes a little time in the beginning, but as you begin to journal your food you quickly learn what you can and cannot afford to eat. The good news is, unlike managing your bank account, you don’t have to do it forever. Part of the initial discipline is just a learning process.

You may be a good steward of you money, but are you a good steward over your body? Your body is the most valuable asset you have. Maybe it’s time to do some checks and balances with your health this year.

~Bonnie

Bonnie Pfiester is a Personal Trainer and owner of the health club Longevity Fitness. You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com .

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

©KitchenTableMedicine.com, LLC ™

Heart Healthy Herbal Cocktail

By Dr. Nicole Sundene

With the hot summer months upon us (well not so much in Seattle today), I thought I would share my favorite herbal iced tea recipe to help you “Unleash your inner fabulosity”.

Mixing fat burning green tea with pomegranate juice is a most delicious delivery system for the heart healthy antioxidants, proanthocyanins, bioflavonoids, and polyphenols that protect our cardiovascular systems from the ravages of inflammation.

Ultimately these gifts from nature work synergistically to preventing heart disease and aging. Green tea is also a known fat burner, and can be consumed copiously by dieters for its thermogenic properties.

Ingredients:

• 8 bags of Green Tea.
• 1 cup pure Pomegranate juice (Trader Joes has a great organic one that I like).

Directions:

• Steep eight tea bags with seven cups of boiling water for about 15 minutes in a Pyrex container.
• Remove tea bags.
• Allow to cool to room temperature.
• Add 1 cup of pomegranate juice (Or to taste).
• Chill and serve over ice cubes.
• Drink several glasses daily to prevent heart disease, and increase fat burning.
• One eight ounce glass is only about 20 calories! If you are trying to get off diet soda, a Villain of the Kitchen Table, this Whole Foods cocktail should be your new best friend! Diet pop actually makes you fat, this recipe will burn fat.

Variations:

• For parties add some festive garnishes: Mint, lemon balm, lavender, fruit, and edible flowers will surely make you look like Martha Stewart gone on a health rampage. Plop a few frozen blueberries or raspberries in there as well to make it look interesting, or chop a bunch of fruit and create an herbal non-alcoholic “sangria” for your guests.
• Black tea is also high in polyphenols for those that don’t care about burning fat, you may also use Oolong, White Tea, or any herbal tea. Have fun with the ingredients you have readily on hand.
• For stress relief, grab a box of herbal stress relief tea like Celestial Seasonings “Tension Tamer” or a “Night Night” tea and enjoy iced with your favorite fruit juice.
• For diarrhea, mix heavily steeped black tea with blueberry juice. The tannins have an astringent quality on the gut that serve to stop diarrhea. For extra tannins, try a bit of cinnamon too if you like!
• Add a pinch of sea salt and you have yourself an herbal fat burning organic sports drink! For long work out sessions you may also want to increase the amount of juice in the recipe.
• For sick children, mixing pure juice and prescribed herbal teas (not caffeinated!) prevents dehydration while also treating illness. Add a pinch of sea salt for electrolytes.

If you have your own favorite herbal iced tea recipe, feel free to share it in the comments section.

Isn’t being healthy so much fun?

Thanks for stopping by my kitchen table!

~ Dr. Nicole Sundene

Naturopathic Physician
www.KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

How Many Calories Do I Need a Day?

By Bonnie Pfiester, Fitness Trainer.

The million dollar question: “How many calories should I eat?”

Someone’s caloric allowance varies depending upon a person’s activity, weight and metabolism. One of the best places to start is by looking at the most popular brand name diets. Why do many brand named diets work? Brand name diets work because most of them are based on 1200 to 1500 calories no matter what food combinations they tell you to eat. Just look at these examples:

• South Beach Diet – 1200-1500 calories
• Atkins Diet – 1500 calories
• Sugar Busters – 1300 calories
• Low-Carb Diet – 1400 calories
• Jenny Craig – 1200-1500 calories
• Weight Watchers – 1500 calories
• Cabbage Soup Diet – 1000-1500 calories
• The Zone – 1000 – 1500 calories

You basically need to take in fewer calories than you burn to lose weight. The greater the deficit – the greater the weight loss. The question is how fast do you want to lose the weight? A caloric allowance or a brand name diet may seem low, but they give you plenty of room for error. Take into consideration most people miss calories and/or under estimate calories recorded during the journaling process.

If your caloric allowance is too close to your approximate calories burned, you may not be leaving enough room for error and not getting the results you want. It takes a 3500 calorie defecit to lose one pound. That means, if you reduce your calories by 500 calories a day you would lose 1 pound a week…or reduce your caloric intake by 1000 calories a day to lose 2lbs a week.

The average American eats nearly 3790 calories a day. Now, that doesn’t mean the person actually eats 4,000 calories a day – it could mean they eat 2,000 calories a day during the week, and on the weekends they consume enough restaurant meals and drinks to increase the overall average. This is also why American feels like they are living on a diet – most Americans diet during the week and screw it all up on the weekend….creating what I call “the never-ending diet plan”.

I bet you are saying “I know I don’t eat that many calories” and of course you probably don’t. That’s just a national average and you are probably already more aware of what you eat, putting you on the lower end of the average.

The only way to know exactly what you are eating is to journal your food by writing everything you eat down and documenting the number of calories in each item.

Most people’s mistake is they are not consistent. They key to success is dieting 7 days a week so your daily caloric intake for the week averages to be 1200-1500 calories. Just think of it like checks in balances with your bank account. You can save everyday, but all it takes is one bad shopping day to wipe out all your hard work.

~Bonnie

Bonnie Pfiester is a Personal Trainer and owner of the health club Longevity Fitness. You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com .

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

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The Adam & Eve Diet Plan

When I consider all the diets on the market, I can’t help but wonder how Adam and Eve ate.

I mean, there was no paparazzi to capture them eating at the trendy “Garden of Eden Café” nor were there tabloids exploiting Eve’s hot body and her latest “In the Garden Workout”.

Diet and exercise as we know it didn’t even exist.

Deep fryers weren’t even invented and the closest thing to fast food was picking an apple off a tree. High calorie foods simply were not as easy to come by and exercise was a just way of life.

No one had to tell Adam and Eve to workout, they got plenty of exercise with their standard daily duties. I bet we’d burn a lot more calories and eat a lot less if we had to live like they did.

With that in mind, I really doubt obesity was much of an issue. Eve couldn’t have just gone to Publix to pick up a few groceries. Collecting food took time and energy. Since there was no refrigeration, it was essential the food was fresh for each meal so the chores were never-ending.

I don’t know about you, but I think God is pretty smart. We humans are the ones who goof everything up. He created a lifestyle complete with everything we need to eat and live healthy.

We are the ones who not only have turned eating into entertainment but we’ve become greedy and impatient. We want to get the most food for the money and there better not be a long wait.

If that was not bad enough, we’ve created a ton of shortcuts in life to actually avoid burning extra calories. We circle parking lots to avoid extended walks and wouldn’t dare get up from the couch to change the channel.

If we were to go on “Adam & Eve’s Diet and Exercise Program”, we’d eat more fresh whole foods, take fewer shortcuts and increase our activity. It all makes since. Like I said, I think God’s smart and His original design was a pretty good one.

~Bonnie

Bonnie Pfiester is a Personal Trainer and owner of the health club Longevity Fitness. You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com

©KitchenTableMedicine.com, LLC ™

Recipe: Organic Sports Drinks

Most sports drinks are just pollutionfests chock full of Kitchen Table Villains such as High Fructose Corn Syrup, food colorings, additives, preservatives, and artificial flavorings and colorings. With just a few simple kitchen ingredients, you can make your own homemade sports drinks.

The two widely available sports drinks I commonly recommend for athletes and those that are at risk of dehydration are Emergen-C and Recharge.

If you do not have these readily on hand, you can also easily make your own sports drinks at home.

Making your own sports drinks is fun, cost effective, and MUCH healthier than most alternatives.

Ingredients for Homemade Organic Sports Drinks:

• Pure Organic Fruit Juice (No High Fructose Corn Syrup!)
• Water or Green Tea
• Organic Sea Salt

Directions: Fill your sports bottle with half juice and half water. Add a pinch of organic sea salt, shake, and enjoy!

Sports Drink Variations and Information:

• You can use table salt, but organic sea salt is best to use as an electrolyte source as the minerals of the sea are very similar to our own electrolyte composition in our blood. Sea salt contains 84 minerals. Aside from sodium, you are receiving potassium, iodine, magnesium, calcium, zinc, manganese, and more!
• A small pinch of sea salt is sufficient for most, a larger pinch should be used for endurance athletes, and convalescent care to stave off hyponatremia, the dangerous condition of low sodium levels that can cause muscle weakness, confusion, slurred speech, and more.
• The RDA for sodium depending on your age, ranges between 1200-1500mg daily.
• Most athletes lose around 1000mg of sodium per hour, depending on how much they sweat, you do not have to replete all of this at once though, doing so may result in gastrointestinal distress such as nausea, vomiting, or diarrhea.
• Most sports drinks contain around 20-60mg of sodium per 100 mL.
• One teaspoon of salt contains 2400mg of sodium. For hard core endurance athletes such as Ironman triathletes, that are in need of strict sodium regulation, I would aim for about 1/8 of a teaspoon of salt an hour for starters. If you get cramps or weakness in your muscles then you probably need more sodium and magnesium. If you get an upset stomach, chances are you need less sugar and electrolytes. These are just basic guidelines, the best formula is the one that works for you!
• Soups like chicken and vegetable broth can also be enjoyed as electrolyte sources.
• Green tea can be used for athletes wanting a little bit of a fat burning or energetic edge.
• Honey and sea salt can be added to green tea or your favorite herbal tea if fruit juice is unavailable. Enjoy hot or chilled.
• Try adding an Emergen-C packet to your room temperature green tea for an energizing, fat burning sports drink! Let the tea cool a bit because vitamin C is heat sensitive.
• Herbal teas can also be used in this formula as a simple way to deliver herbal medicine to sick children.
• Hydrating foods such as watermelon, cucumbers, honeydew, cantaloupe, and other such water packed fruits and vegetables are also excellent sources of water, sugar, and electrolytes. They are “Nature’s Sports Drinks”! Keep them in your refrigerator and serve them up cold to kids that have been actively playing in the warm summer sun.

Reference: Exercise Associated Hyponatremia, Cape Town, South Africa 2005. Clinical Journal of Sport Medicine. 15(4):208-213, July 2005.

Enjoy, and thanks for stopping by my kitchen table!

~Dr. Nicole

Naturopathic Physician

www.KitchenTableMedicine.com

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