Boar's Head Broken Down

People have been enjoying Boar’s Head meats for over 100 years. There is a level of comfort around the name. People trust it, and do not question it.

But should we?

For all of my clients, I recommend choosing meats that are free of hormones and antibiotics (Why? Well, that’s an entirely different topic for a different day...). Meats from organic, grass-fed animals are even better, but much harder to come by. Recently, one of my clients asked about Boar’s Head deli meat. This client prefers Boar’s Head, but wanted to make sure it was an acceptable choice. I was happy to have the opportunity to research this a bit, and decided to share what I found since so many people love Boar’s Head.

I called a question hotline that I found on the company’s website. The woman was very helpful. Here is what I found out:

Boar’s Head does not carry any organic products at all.

However, they do have an all-natural line. It includes four types of turkey breast, two types of ham, and one type of roast beef. The all-natural meats are purchased from a completely different vendor than their regular meats. The all-natural vendor does not use any hormones or antibiotics in their animals.

Since the USDA does not allow the use of hormones in poultry and pork, it is safe to say that all of Boar’s Head poultry- and pork-based deli meats are hormone-free. However, they still may contain antibiotics (unless they are part of the all-natural line). In addition, the USDA does allow use of hormones in beef, so regular Boar’s Head beef will contain hormones and antibiotics as well.

So, it sounds like the only way to ensure your deli meat is hormone- and antibiotic-free is to purchase from the all-natural line of meats. The all-natural line is not as widely available. You may call the Boar’s Head question hotline at 1-800-352-6277 and ask them to direct you to a distributor in your city, who can let you know which stores and delis sell all-natural Boar’s Head meats. Since I always encourage clients and people who follow my blog to be very proactive when it comes to their nutrition and their health, I highly recommend making this phone call if you regularly purchase Boar's Head. It could be that the deli down the street from you is selling the all-natural meats... you won't know unless you research it a bit!

I will also mention that all Boar’s Head meats are free of fillers, gluten, artificial colors and flavors, and trans fats.

Hopefully those of you who are loyal Boar’s Head lovers found this information helpful!

PMS

In my Reproductive Health class, we spent a quick 2-3 weeks on men’s reproductive health and then moved on to the much more complicated world of women’s reproductive health. It has been really fascinating and I love learning about all of the science and nutrition behind the big issues we hear about frequently, such as PMS or infertility. It’s amazing how much nutrition can help!

PMS refers to recurrent signs and symptoms that females experience 7-14 days prior to menstruation. It’s easy for others to attribute their friend/mom/wife/sister’s crankiness to PMS, but it is important to understand that PMS is very real and affects people at very different levels.

During a healthy menstrual cycle, the hypothalamus, pituitary gland and ovaries work together to secrete a balance of hormones that will release a single egg and prepare the uterus for implantation of a fertilized egg. The hormones estrogen and progesterone must be in perfect balance for this to occur. The cycle is completed in about a month, and consists of three distinct phases.

However, when a woman’s hormones are out of balance or one of their systems is not functioning optimally, menstruation is disrupted and PMS symptoms occur. Some common hormonal abnormalities in women include low thyroid function, elevated cortisol, and elevated prolactin levels. Many women with PMS have elevated estrogen levels and reduced progesterone levels. These imbalances can not only cause symptoms of PMS, but other more serious issues as well.

As I mentioned, PMS symptoms can be moderate to severe. They include behavioral symptoms such as nervousness, anxiety, mood swings or depression; gastrointestinal symptoms such as bloating, diarrhea, constipation, or sugar cravings; female symptoms such as tender breasts or uterine cramping; and other general symptoms including headaches, backaches, acne, or swelling.

Although people experience PMS for a variety of reasons, there are some specific risk factors to be aware of. They include:

• Coming off of birth control pills
• Birth of a child
• Death in the family or other trauma
• Decreased light associated with seasonal changes
• High consumption of dairy products
• Excessive caffeine or sugar intake
• Blood sugar imbalances (too many carbs or sugars in diet)
• High blood levels of estrogen due to diet, body fat, or a poorly functioning liver
• Vitamins B6 & B12 deficiencies
• Low levels of vitamin C, vitamin E and selenium (they are required to metabolize excess estrogen)
• Magnesium deficiency
• Sedentary lifestyle

Luckily, there are some nutritional and lifestyle changes we can make to reduce or even eliminate symptoms of PMS. We need to focus on balancing hormones and increasing the quality of what we put into our body. If you are experiencing PMS symptoms that are interfering with your quality of life, I recommend addressing them as soon as possible, as they can lead to more serious reproductive health issues down the line. Some changes to make include:

• Reduce or eliminate refined carbohydrates. They can lead to mood alterations and irritability, as well as depression and anxiety. Focus on complex carbohydrates such as fresh fruits and vegetables, brown rice, oatmeal and quinoa.

• Reduce or eliminate refined sugars and artificial sweeteners. They cause dramatic increases in insulin production, causing sodium and water retention. This can lead to bloating, headaches, swelling, and other PMS symptoms.

• Lower intake of arachidonic acid. Arachidonic acid can interfere with proper prostaglandin synthesis, leading to unwanted PMS symptoms. Foods high in animal fats (conventionally raised beef and poultry) contain lots of arachidonic acid.

• Consume foods that reduce inflammation: fresh fruits and vegetables, fish, grass-fed beef, nuts, seeds, curry powder, garlic, and onions.

• Reduce sodium intake to prevent water retention and support healthy insulin response.

• Avoid caffeine and alcohol. This will help eliminate fluid retention, prevent reactive hypoglycemia, and reverse other symptoms related to PMS.

• Vitamin B6: Supplementing with B6 can help with a variety of PMS symptoms. It increases synthesis of several neurotransmitters in the brain, including serotonin, dopamine, norepinephrine, epinephrine, taurine and histamine.

• Vitamin D: Research has shown that increasing vitamin D levels can help reduce menstrual migraines and other PMS symptoms.

• Essential Fatty Acids: Essential fatty acids help increase beneficial prostaglandin production and decrease headaches, bloating, depression, irritability and breast tenderness. Sources of EFAs include fish oil, seafood, flaxseed oil, evening primrose oil, and nuts and seeds.

• Magnesium: Magnesium can become depleted during a regular menstrual cycle, which can lead to fluid retention and other symptoms of PMS. Supplementing with magnesium helps balance hormones and reduce symptoms.

• Exercise regularly to alleviate stress, increase mood, improve concentration, and support a healthy menstrual cycle.

Hormones, Part 3: Rebalancing

As you read on Wednesday, when our cortisol, adrenaline, and insulin levels are out of balance, our health suffers. It starts with minor symptoms and can progress to more serious issues.

So what are some ways to rebalance these hormone levels? I’ll give you one guess… nutrition! Oh, and exercise, stress management, and other lifestyle choices will help too.

Nutrition

• Never skip meals! When you do, your blood sugar gets out of whack and you tend to experience increased cravings and mood swings. Not to mention your metabolism slows down because it’s waiting for the next time you eat.

• Focus on whole foods and avoid processed or refined foods whenever possible. Whole foods supply us with the vitamins and minerals we need to sustain the processes inside of our body. When we don’t get enough of these important nutrients, our organs and tissues suffer, leading to health symptoms.

• Make sure that each meal and snack you eat contains a balance of proteins, healthy fats, and complex carbohydrates. All of these components are needed for balance. So, for example, instead of having an apple for a snack, try an apple with almond butter for dipping and some whole grain crackers.

• Include fresh fruits and vegetables into your nutrition plan.

• Drink plenty of water each day! Remember, the minimum is half of your body weight in ounces, each day. Increase this if you exercise, live in a dry climate, drink caffeine, consume sugar, or consume alcohol.

Stress Management

This is something that all of us probably need to work on. Why does managing stress aid in balancing the hormones? Because hormones are often secreted in response to stress, which contributes to an excess inside of the body. Make downtime an important part of each day. It can be something as simple as spending 5-10 minutes reading a good book each afternoon, or listening to music before you fall asleep at night. When you are feeling overwhelmed, practice deep breathing to keep yourself centered.

Exercise

It is important to include a variety of exercises into your routine: flexibility and calming exercises; resistance training; and cardiovascular or stimulating exercises. Rather than just running every day or lifting weights a few times a week, try a combination of running, walking, yoga, pilates, and swimming, for example. However, remember that exercising too much can wear the body out and lead to poor health by the buildup of oxidants. It is important to find the right balance and not overdo it.

Lifestyle

The last component to balancing your hormones is your lifestyle choices. Try to make decisions that will add to a healthy environment. Educate yourself on how toxins affect your hormones and your health, whether they are coming from things like lotions or shampoos, laundry detergents, or your food.

There are many components to finding a balance, and if you can work slowly in each category above, you WILL notice a difference in your mood, energy and overall health.

Hormones, Part 2: Cortisol, Adrenaline & Insulin

Now that we know about biochemicals and that hormones play an important role in keeping the biochemicals balanced, let’s learn more about these specific hormones.

Cortisol

Cortisol’s many functions include preventing blood sugar from falling too low, aiding the liver in energy storage and new sugar production for energy, mobilizing energy to the brain so we can think and act more efficiently, and fighting inflammation throughout the body. All good things! However, too much cortisol can lead to a serious imbalance within the body. Cortisol production can become out of balance as a result of STRESS: emotional stress, nutritional stress, chemical stress, physiological stress, or hormonal stress. When we have excess cortisol production, we use up our structural and functional biochemicals very quickly and become depleted. This leads to symptoms such as depression, memory loss, loss of lean body tissue, bone loss, type II diabetes, high cholesterol and triglycerides, redistribution of fat to midsection, high blood pressure, weakened immunity, and inflammation throughout the body.

Adrenaline

Adrenaline is also known as the “fight or flight” hormone, which I write about every now and then. It is secreted in large amounts when we are under any type of stress, and is secreted in smaller, more regularized amounts constantly to help the body do things like maintain heart beat, access biochemicals, break down food for energy, and break down old cells to rebuild new ones. High adrenaline levels can be addicting in the short-term, because they demand the use of all of our biochemicals which leads to a false sense of optimal health. This is why people may experience a “high” or energy burst when they are under tight deadlines or when they are in a dangerous situation and must act quickly and smartly. However, over time too much adrenaline production can lead to the body using up its storage of biochemicals faster than it can rebuild them. This leads to any of the following symptoms: agitation, anxiety, nervousness, bladder urgency, blurred vision, emotional intensity, excessive sweating, heart palpitations, inability to fall or stay asleep, loose bowels, headaches, mental exhaustion, and flulike symptoms.

Insulin

I write about insulin often in relation to blood sugar imbalances. Insulin is another very useful hormone, as it helps keep the body from using up too many biochemicals and is a major rebuilding hormone (assuming one is eating the proper nutrients). However, lifestyle-based insulin disorders are caused by the under- or over-secretion of insulin due to daily poor nutrition and/or lifestyle habits. These can include a diet too high in refined carbohydrates or processed foods; over-exercising OR not enough exercise; over-consumption of alcohol; smoking or drug use; and more. High levels of insulin lead to oxidation, which is the forming of free radicals inside the body. Eventually one will become insulin-resistant, which causes chronic high insulin levels. The following are symptoms of insulin-resistance: fatigue, brain fog, heart palpitations, difficulty sleeping, irritability, anxiety, loose bowels or constipation, panic attacks, severe sugar cravings, acne, depression, infertility and/or irregular menstrual cycles, and weight gain. If left untreated, insulin resistance will eventually lead to poor health and disease, including things like high cholesterol, high triglycerides, hypertension, type II diabetes, coronary and cerebral atherosclerosis, and even cancer.

Now that we know a little more about these three important hormones, we need to know how to rebalance them! On Friday, I will address this issue, including nutritional protocols for rebalancing the hormones.

Hormones, Part 1: The Biochemicals

One of the things I love about holistic nutrition is that when people switch to a whole foods-based diet and significantly reduce or eliminate things like processed foods, trans fats and refined sugars, they experience relief from many symptoms, not just the one they were originally targeting. For example, a client may start to lose weight (the original goal), but in addition they have more energy, begin sleeping through the night, have their acne clear up, or eliminate chronic constipation. This creates a cycle of increased self-awareness and more consistent healthy eating!

These changes take place because whole foods have the power to alter the balance inside the body to a more favorable, healthy state. Hormones are partially responsible for this conversion. Hormones keep our body in (or out of) balance, and many external factors affect this balance.

The first thing to understand is what our body’s biochemicals are. Biochemicals are the different chemicals inside the body that keep it functioning well. They are constantly undergoing chemical reactions and being used up. Nutrients from the food we eat provide the materials needed for rebuilding our biochemicals – a process called regeneration. Metabolism is the sum of all of these reactions. So, without biochemicals, our metabolism slows and we begin to feel symptoms such as fatigue, headaches, digestive distress, anxiety, stress, food cravings, skin rashes or acne, and more. Things like alcohol, processed foods, refined sugars, and stress use up our biochemicals rapidly. But with a whole foods-based diet, we are constantly replenishing our biochemicals and allowing our systems to function more optimally.

There are structural, functional, and energy biochemicals. Structural biochemicals include our cells, organs, glands, teeth, hair, skin, nails, muscles, bones, and tissues. Our functional biochemicals include hormones, neurotransmitters, enzymes, cell mediators, and antibodies. Finally, our energy biochemicals include sugar, triglycerides, and glycogen.

One way to keep our biochemicals replenished and functioning properly is to keep our hormones in balance. Later this week, I’ll talk about three hormones that are crucial for internal balance: cortisol, adrenaline and insulin. These hormones are commonly out of balance and are partially the cause of many negative health symptoms that people experience.

Date Sugar

My little sis lives on her own now, and she frequently calls or texts me from the grocery store to ask about a certain food or new product. She is a conscious shopper, which is something I encourage everyone to be. She also isn’t afraid to try new foods. This is so important – if you get into a routine of buying the same things at the grocery store each week, you will never learn about new foods and eating becomes more of a chore and less enjoyable.

This week, sis asked me what I think about date sugar. Although I have baked with dates, I have never tried date sugar before (new food!), so I had to do a little research. What I found is that date sugar is simply dehydrated dates, and it is used as a sugar for sweetening or baking – similar to the way you’d use brown sugar. Bob’s Red Mill makes date sugar, and this is a company that has very reputable products that are minimally processed.

Date sugar seems like a good sugar alternative if you like the flavor of dates. However, IT IS STILL SUGAR! That is the key point I want to make. Just because the sugar comes from a date does not make it any healthier or react any differently inside the body. Keep in mind that most of the regular white sugar we see comes from beets – a root vegetable! But that doesn’t mean we’re eating veggies when we consume sugar.

My advice on sugar is this: if you like something sweet every once in a while, choose something that is made with REAL ingredients: butter, eggs, whole wheat flour, and – most importantly – a form of real sugar. This will be more likely to satisfy your craving, and then you can get back to your healthy diet. Artificial sugars have countless side effects to our body and its many systems, including neurological, psychological, gastrointestinal, and endocrine issues. Since our body does not recognize “fake” sugars, they are not processed like real food and instead are deposited into our tissues, where over time they build up and cause symptoms. While symptoms may start small, such as occasional headaches, they can quickly progress to much more serious health issues.

But consuming too much real sugar isn’t great either. Which leads me into my topic for next week: hormones! We have been learning a lot about hormones and it’s one of my favorite topics, because it seems that balancing hormones is one of the major components of health and well-being. Next week I’ll talk more about hormones – specifically adrenaline, cortisol and insulin – and the important roles they play in the body.