Inevitably, people ask me, “What am I supposed to drink instead of milk?” There are many options these days: soy (being the most popular), hemp, almond, coconut, rice, and goat milk.

Soy seems to be the most widely known alternative, thanks to the “Silk” commercials. However, it is NOT one that I recommend. Soy is one of the top five allergens to babies and adults alike. Many crops are loaded with chemicals (pesticides), contributing to the world’s superweeds and soil contamination. Besides it’s chemical content and potential allergic response, let’s look at some other facts.

1. Soy milk is an unnatural byproduct of soy that your body can’t digest. Phytates are enzyme-inhibitors that block mineral absorption in the human digestive tract. Soy is so high in phytates that it’s almost impossible to get rid of them. Soy must be fermented in order for it to be digestible. If you do eat soy, you should stick to ORGANIC fermented soy products like miso, tempeh, natto, or a naturally fermented soy sauce (tamari).

2. Recent science suggests soy “isoflavones” are dangerous to your health. Isoflavones include “phyto-estrogens,” plant-based compounds that mimic the female hormone. Eat enough of these, and you’ll upset your body’s hormonal balance. For example, doctors know that the leading cause of breast cancer, endometriosis, uterine fibroids, infertility, and low libido is due to estrogen dominance. Then why would anyone argue that we should consume more of a food high in estrogen?

3. Soy is Goitrogenic (thyroid suppressing). Continued consumption of soy will destroy your thyroid. Goitrogens work by preventing your thyroid from absorbing necessary amounts of iodine. What happens to a dysfunctional thyroid? You gain weight, have trouble regulating your moods, get cold more easily, experience chronic fatigue, and it becomes difficult to concentrate and remember details. The list goes on. Once you have thyroid issues, they are very hard to correct. Conditions like Hashimoto’s Disease require daily medication for the rest of your life. You do not want to mess with your thyroid!

4. Soy is a Trypsin inhibitor. Trypsin is a digestive enzyme we need to properly digest protein. Without enough trypsin, you’ll experience many digestive problems including stomach cramps, diarrhea, and bleeding. It may also create future problems with your pancreas.

My Personal Favorite Alternatives to Cow’s Milk

1. Unsweetened Rice Milk- Whole Food’s 365 brand of Organic rice milk is the only one I have found that is unsweetened. The regular rice milk is too high in sugar.

2. Coconut Milk- Again, look for the unsweetened variety, as the original may have too much sugar added. I use it in my smoothies. It adds a great texture and mixes well with the fruit; in that it doesn’t mess up the flavor.

3. Goat’s Milk- If you are looking for protein, goat’s milk is your best option. It has a stronger flavor than the rice or coconut milk, but if you can appreciate it’s flavor, it’s a healthy option. Goat’s milk is better tolerated by many people because it’s the closest milk to human milk.

• depression
• diabetes
• hair loss
• heart disease
• hyperthyroidism
• obesity
• obsessive-compulsive or anxiety disorder
• sexual dysfunction
• tooth and gum disease
• ulcers
• cancer (possibly)

• Regular body work- massage therapy, Naprapathy, Reiki, or acupuncture
• Yoga
• Meditation
• Breathing techniques
• Visualization
• Prayer
• Regular exercise- walking, jogging, biking, swimming, weight lifting, etc.
• Keeping a journal
• Professional counseling

Magnesium is important in more than 300 chemical reactions that keep the body working properly. You can get magnesium from your diet, but sometime supplementation is needed if magnesium levels are too low. Commonly, dietary intake of magnesium is low, particularly among women.

As you can see, it’s not so cut and dry. It’s good to know all your options. And it’s good to know that different forms are good for different ailments. This is article is only a short list, so to find out more information, please contact Dr. Lisa Gold, DN. (773) 443-3132.

1. Probiotics – studies have shown that people who take a daily probiotic have less respiratory infections, coughs and runny noses. For best results, probiotics need to be taken daily. Good news- it’s just 1 capsule in the morning.

2. Vitamin D – most of us that live in the Midwest are low on vitamin D. I know this because I see the lab results that show this in many patients. Vitamin D not only boosts your immunity, but also inhibits autoimmunity.

3. Zinc – taken at the onset of a cold helps reduce the duration and intensity. The best way to take zinc is in a lozenge, as coating your throat prevents viral proliferation. Beware- nasal sprays have been linked with permanent loss of smell, so stay away from this delivery system!

4. Echinacea – improves your immunity by increasing white blood cells (your body’s defense line against invading bacteria, viruses, and allergens). It has been shown to decrease the length of a cold.

5. Vitamin C – studies have shown that by taking a daily regimen of Vitamin C, it can shorten the frequency, duration and severity of your cold. I recommend taking 4-5000mg for a therapeutic dosage (not daily dosage). If your stomach gets irritated or you get bowel issues (diarrhea), then pull back the dosage, but most adults are fine with this amount.

6. Chicken soup – if I ever get sick, I ALWAYS have home-made chicken soup. Using an organic chicken is best, as putting unwanted hormones and chemicals into your body is the last thing you want to do when your immune system is being taxed. Lab studies have shown chicken soup to reduce inflammation and speed mucus clearing.

One of the top New Year’s resolutions is to lose weight. How many times have you had this resolution? Here are some tips for losing weight, without dieting! Sounds crazy? Well, check out the tips, give them a try and see for yourself!

1. Set the timer- Set your timer for 20 minutes and learn to eat slowly. Your last bite should be taken when the buzzer sounds. 20 minutes is how long it takes for your brain to get the signal that you’re full. If you eat faster than that, you wind up eating more than you should!

2. Sleep more, weigh less- Many studies have shown that getting less than 7 or 8 hours of sleep per night revs up one’s appetite. If you’re sluggish, you wind up using food to try to give yourself that pick-me-up. Usually, it’s in the form of sugar!

3. Eat more veggies- Make vegetables the biggest portion on your plate. Have a variety, not just one and eat them first! The fiber in veggies gives you a full feeling with less calories!

4. Keep your eye on the prize- Hang your skinny jeans, fitted cocktail dress or tight sweater in a place where you see it every day. It will serve as your reminder that you have a goal!

5. Watch what you drink- Do you always put sugar in your coffee? How many cocktails do you drink per week?-BE HONEST! Do you drink Gatorade or fruit juice? Look at the sugar content in those drinks, and you might be surprised! Stick with sugar-free, healthy drinks like herbal teas and water with lemon, and you will save yourself plenty of calories!

6. Shrink your dishes- Go ahead, play mind games! Try a 10″ plate over the usual 12″. Studies have shown that you save 100-200 calories with smaller plates. That can save you 10-20 pounds per year!

7. Go meatless more often- eating vegetarian meals is more slimming. Try to skip meat 1-2 days per week and see how it affects your waistline!

– A larger number of plant species means a greater variety of crops

– Greater species diversity ensures natural sustainability for all life forms

– Healthy ecosystems can better withstand and recover from a variety of disasters.

As evidenced within the past several years, due to climate change, the U.S. and many regions are experiencing devastating weather disasters, from tornadoes to floods. So recovery from disasters is becoming an important point!

How Does a Healthy Ecosystem Affect My Health?

“We believe that once people really grasp what is at stake for their health and their lives, and for the health and lives of their children, they will do everything in their power to protect the living world.” ~ Eric Chivian M.D. and Aaron Bernstein M.D., M.P.H. – Harvard Medical School, Center for Health and the Global Environment

– Wild species may possess attributes that make them well suited for study and treatment of human diseases. If these species are lost, they take those secrets with them.

– Biodiversity assures against threats to crops from pests, diseases, and climate change.

– Freshwater fisheries produce about 25% of the world’s food fish, but these are increasingly threatened by the degradation of rivers, lakes, and streams due to man-made dams for diversion of waters for agriculture, as well as the effects of pollution.

– Whole Foods and other markets now have lists of fish that are “low in mercury”. They also indicate how often and how much we can safely eat these fish, which if you like fish, is not that often! A once healthy and wonderful source of protein and Omega 3 Fatty Acids, has now become poisoned due to environmentally unsound practices from big corporations. This mercury poisoning is not just affecting us, but the entire food chain!

– Biodiversity allows for a greater variety in crops.This allows us to get a wider variety of vitamins, nutrients and minerals into our diets!

Honestly, there is such a vast amount of information I could provide on this topic, it is overwhelming. The important thing is awareness! All of this is real- pollution, deforestation, herbicides, and pesticides all affect our environment and our ecosystems. We all need to wake up and see the impact we are having on the earth and take some crucial steps to try to turn this around.

Together, we can save our planet and save our health!

Eating pizza today can cause consequences tomorrow!

1. Eat breakfast every morning. Eating breakfast 30-40 minutes after rising helps to jump start your metabolism. Plus, it gives you the energy you need to start the day. Studies have shown that people who eat breakfast actually lose weight, compared to those who don’t. For those who skip breakfast, you usually wind up eating more at lunch or grabbing a sweet to give you a pick-me-up due to low blood sugar.

2. Eat every 2-3 hours. It may seem like eating a lot, but the key is eating small meals throughout the day, instead of 3 huge meals because you’ve waited too long in between meal times.

3. Don’t give up your favorite foods. This is where people tend to backslide. If you completely deprive yourself of things you enjoy, there’s a greater chance of having a break-down and gorging yourself on all the things you missed. Just remember to eat those treats in moderation. If you eat poorly one day, eat healthy the next few days.

4. Avoid late-night eating. It takes roughly 6 hrs. to fully digest a meal. If you eat at 10 p.m. and then fall asleep, your digestion doesn’t get a chance to work properly, plus, you don’t have an opportunity to burn as many of those calories if you’re sleeping. The later you eat dinner, the lighter your dinner should be.

5. Get enough sleep! Studies show that those getting a full 8 hrs. sleep per night, compared to those who get only 5-6 hrs. of sleep, had a greater weight loss. Your body can’t function properly if you don’t have enough rest. Sleeping too little literally diminishes the body’s ability to burn calories!

The most important way to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, freckles, age spots and rough, dry skin. Sun exposure can also cause more-serious problems, such as skin cancer. For the most complete sun protection:

•Avoid the sun between 10 a.m. and 4 p.m. This is when the sun’s rays are the strongest, so try to stay in the shade during these hours.

•Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. You might also opt for special sun-protective clothing, which is specifically designed to block ultraviolet rays while keeping you cool and comfortable. They also offer swimsuits with this kind of technology.

•Use sunscreen when you’re in the sun. Apply generous amounts of broad-spectrum sunscreen 30 minutes before going outdoors. This is important because it takes time for the sunscreen to soak in and provide its protective layer. Reapply every two hours, after heavy sweating or after being in water.

•Be sure to stay hydrated. Your skin will show evidence of dehydration by looking dry and cracked, which eventually leads to wrinkles. It’s also important to drink extra water while you’re out in the sun, as you lose water when you sweat.

The most important thing to consider is “smoke point”. The smoke point is the temperature at which visible gaseous vapors can be seen from heating the oil. Since decomposition of the oil occurs at smoke point, you want to avoid this at all costs! When the chemical composition breaks down, harmful cancer causing compounds are created. Inhaling the vapors can even be damaging. The more the oil is refined, the higher the smoke point.

I generally do NOT recommend cooking with olive oil because the only kind I promote using is Organic Extra Virgin Olive Oil. This is the least refined olive oil, and therefore, the smoke point is low. I think it is best used on salads- cold! However, refined oil or “pure” olive oil does have a higher smoke point, but they are not as nutrient rich or healthy! Try some of the other oils listed below for cooking.

1. Olive Oil- pending on the “grade” of olive oil, the “smoke point” will vary. Organic extra virgin olive oil is the least refined, and it’s smoke point is around 200° Fahrenheit, so no baking!

2. Coconut Oil- many people are talking about this because it has a higher smoke point. Unrefined=350° & Refined=450° Fahrenheit

3. Almond Oil- 420° Fahrenheit

4. Avocado Oil- 520° Fahrenheit 

5. Soy Oil, unrefined- smoke point= 320° Fahrenheit

6. Soy Oil, semi-refined- smoke point=350° Fahrenheit

7. Soy Oil, refined- smoke point=450° Fahrenheit

One oil that I do NOT recommend is canola oil. There is too much information to list here, so please click on the link below to learn more.

Canola Oil Side Effects