Sheer Balance

People tend to focus on nutrition and dieting when they want to be healthy, but eating well is only one part of the equation.  Healthy living encompasses many aspects of life and addressing all of them is what makes you healthy and balanced.  Incorporating small, yet effective changes can make a big impact. Add one of each of the changes below per week, and you will start to see a difference in how you feel and how you look in no time!

1. Hydrate. Approximately 65 percent water, our bodies require substantial replenishment of H2O to function properly.   Proper hydration flushes toxins, ensures proper digestive and body functions, curbs hunger and helps fight aging.   Opt to drink water (you can add lemon, cucumber or a splash of juice for flavor), unsweetened green tea or club soda.  To approximate how much your body needs, divide your weight (in pounds) by two.  The result equals the ounces of fluid you should drink each day. * This hydration formula doesn’t work for people who are obese.  As a result, if you are 50 – 100 percent above your ideal body weight, consult your physician on this subject.
2. Get Your Zzz’s. Adequate sleep is highly beneficial to your health as well as your waistline.  Those who get seven to eight hours of sleep each night tend to weigh less than individuals who are sleep deprived.  Try to go to bed at the same time every night and wake up the same time every morning.  Also, promote sound sleep by avoiding caffeine after noon, eating at least two to three hours before bedtime and limiting alcohol intake.
3. Strength Train and Exercise. Strength, cardio and flexibility training are all important to keep bones and heart strong, metabolisms high and bodies free from injury.  Find a variety of activities you enjoy and get in one or more (for approximately one hour) at least three times a week.  This should include two 20 to 30 minute sessions of strength training weekly.  Instead of weight lifting, you can enjoy Yoga and Pilates (both incorporate strength training) as well as other forms of exercise that require muscular strength.
4. Drink Moderately. Alcohol has seven calories per gram of alcohol, as compared to nine calories per gram of fat and four calories per gram of protein and/or gram of carbohydrates.  Alcohol in moderation, however, can help raise HDL, the good cholesterol.  Recent research suggests that the heart-health benefit of alcohol is increased if moderate consumption is consistent: three-to-seven times a week, as opposed to sporadic consumption. To balance the benefits with the calories, women should limit themselves to no more than one drink a day; men, no more than two. One drink is 4 ounces of wine, 12 ounces of beer (a bottle or can) or 1 ounce of hard liquor.
5. Manage Stress. Stress is part of life.  Managing stress, so it isn’t overwhelming, is critical in maintaining a healthy lifestyle.  When we are over-stressed, we find reasons to soothe ourselves and, often, we do so with food.  Exercising, getting enough sleep and spending down-time alone or with loved ones, are all ways to help diminish the impact of stress on our lives.

Don’t forget to eat healthy too, but remember that other healthy habits are just as important!

Adapted from “GET REAL” and STOP Dieting! Copyright © 2009 by Brett Blumenthal. All rights reserved.

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With obesity rates surging not only in North America but the UK, nearly everyone is on the lookout for an easy way to cut calories without giving up sugary foods and drinks.

Too many sweets can increase your chances of gaining weight which in turn can lead to type 2 diabetes. An acceptable sugar substitute in food would lessen that risk but are we trading one problem for another?

What’s the Latest?
Last December 2008, FDA approved a sweetener marketed under the names Truvia and PureVia. Rebaudioside A, one of the components of the stevia plant is extracted and used as a sugar substitute. The stevia plant grows in Paraguay and Brazil and has been used for centuries in South America.

Although Truvia and PureVia are now deemed to be safe for human consumption many experts feel that it’s premature and more studies should be conducted before allowing Truvia and PurVia to be added to food and beverages.

History
Artificial sweeteners have been available since 1870 when saccharin was discovered and used in chewing gum, soda, and breath mints. However, subsequent studies revealed that saccharin caused cancer in rats and in 1970s the substance was banned.

New products thought to be safe soon entered the market and became increasingly popular. “Sugar-Free” became synonymous with “no calories” encouraging guilt-free consumption.

Here is a review of the best-known sugar alternatives currently in use:

• Aspartame is sold under the brand names Equal and NutraSweet. Numerous studies have shown a link to a variety of cancers. One study pointed to a higher risk of developing brain tumours, lymphoma and leukemia.
• Sucralose is marketed under the name Splenda. Some studies have suggested that although it is used as a sugar substitute it may actually promote weight gain. There is also some evidence that sucralose could have a harmful effect on the digestive system.
• Cyclamate is also known as sodium cyclamate and calcium cyclamate. Sweet ‘N Low is a brand name for one artificial sweetener that contains cyclamate. Numerous studies have linked cyclamate to cancer in animals.

Many years ago, the famous film star Gloria Swanson was reputed to have said” I wouldn’t put sugar in my cupboard, let alone in my body.” Before jumping to diet sodas and artificial sweeteners, perhaps we should consider moderation.

By Natasha Morgan of Not Just The Kitchen

Stress is a common thing.  We all experience it from time to time but unfortunately some of us have stress as an every day, every minute occurrence.  Given how technology never allows us to truly shut down, the economy having most of us worried about our futures (or at least our kids’ futures), and having too many things on our to-do lists, what can we do about it?  There are common ways to combat the constant state of the fight or flight syndrome.  Eating a good diet, getting adequate sleep, exercising, and prioritizing are all very important ways to beat stress.  There are also times when medical intervention and talk therapy might be justified.  But is it possible that mind-body fitness can help a stress victim overcome negative side effects such as tension, insomnia, and excessive and persistent anxiety?  For many people, their experience is that, yes, it can!

When you take a mind-body movement class you are instructed to be present and aware of your mind-body connection.  As you purposefully breathe while moving or holding a posture, each part of your body should be awakened and thought about.  Form becomes key as you move…turning your hip out…pulling your abdominal muscles in…lengthening your leg…or rounding your back.  Breathing and mindful movement become the focus and your stressors take a back seat.  You simply cannot continue to dwell on negative things when you have to focus on form and breath. Instead, you become present as you think about and honor your body from the top of your head to the tips of your toes.  With gentle persistence the initial challenges of being “present” can be overcome and embraced and a release from negative stressors is highly possible.

One friend told me that if it had not been for her daily practice of yoga she might have gone over the edge when her husband lost his job.  Her practice helped her stay grounded and know that they would get through their trial. Clients tell me that at the end of class they often feel like crying because emotions have been allowed to surface.  Crying is a release.  I encourage them to let it out!  Others say class feels like they have received a massage. They might have come into class in a mad hurry only to leave relaxed and better able to conquer their tasks in a balanced way.

The studies are growing on how mind-body fitness affects stress.  One study from March 2008 documented in the Annuals of Behavioral Medicine found that Hatha Yoga, an type of mind-body fitness,  reduced perceived stress and also decreased cortisol levels.  Cortisol, a useful and necessary hormone released by the adrenal glands, aids in glucose metabolism and blood pressure control among other things.  But, in our high stress culture cortisol release can become constant thus shutting down the body’s ability to relax.  High levels of cortisol can cause hypertension, suppressed thyroid and immune functions, and increased abdominal fat among others.  We have to do something to counter this constant state of stress so that we can relax and allow the body to function properly.  When compared with African Dance (cardiovascular movement) Hatha Yoga was much more successful in reducing cortisol levels.

There are obvious fitness benefits to adding mind-body exercise to your regime.  Increased strength and flexibility, balance between muscle groups, and learning proper mind body techniques to apply to other parts of your fitness training are all acquired.  But, I think for most, the best part of choosing to engage in mind-body fitness is the new perspective on life that is likely gained after each and every session.

If you have tried a yoga class only to leave in haste because it was too boring or not your style, I highly encourage you to give it another try!  There are so many forms of functional mind-body fitness that there is bound to be one that will fit your needs and one that you might even grow to adore!  Further, you can engage in mind-body fitness in any number of ways:  From attending classes in a local private studio to trying your local group fitness yoga class to buying a DVD!  Mind-body fitness is available to fit all budgets.

Give it a try.  You owe it to yourself!

A long time favorite of the beloved Bugs Bunny, carrots are emblematic of fall and winter.  Root vegetables are particularly in-season during cold weather, as they are protected by the earth from the colder temperatures.  As you may already know, brightly colored vegetables are particularly healthy, as they tend to contain lots of wonderful nutrients that do a body good.  Further, because of their sweet taste, carrots are loved by all ages!

Health Benefits

1. I Spy with My Little Eye: We had an optometrist in our family who would always discourage eating carrots…he felt that they would put him out of business!  Carrots are high in beta-carotene which helps to protect vision, especially night vision, as well as provides protection against macular degeneration and senile cataracts.
2. Heart Protection: Carrots are very high in carotenoids, a type of antioxidant.  Studies have shown that diets high in carotenoids showed reduced risk of heart disease.
3. Cancer Prevention: Also, because of their high antioxidant content, carrots are helpful in reducing risk for breast cancer, cervical cancer, colon cancer, lung cancer, prostate cancer among others.
4. Healthy Lungs: Diets deficient in Vitamin-A are said to potentially increase chances of emphysema…especially in those who smoke, or who are often exposed to second-hand smoke.  Cigarette smoke contains benzo(a)pyrene, a carcinogen, which tends to cause vitamin A deficiency.  Eating carrots, however, boosts your Vitamin A intake which can help ward off lung disease.
5. Blood Sugar Stabilization: Studies show that intake of carotenoid rich foods may be inversely associated with insulin resistance and high blood sugar levels.
6. Colon and Digestive Health: Because of their high fiber content, carrots help promote regularity.  Further, because they contain a phytonutrient called falcarinol, which may be beneficial in reducing the risk of colon cancer.

And for the Trivia Fanatics…

1. Carrots are part of the parsley family, which also includes celery, parsnip, fennel, dill and coriander.
2. Carrots were first grown for medicinal purposes, not for food.
3. Carrots can be found in other colors then orange: purple, white, red or yellow.
4. Carrots have one of  the highest content of beta carotene (vitamin A) of all vegetables.
5. Carrots were the first vegetable to be commercially canned.

Ways to Enjoy Carrots

1. Soups: Carrots are a strong vegetable which makes it hold up in soups and stocks.
2. Salads: Raw carrots provide a great flavor and crunch to salads.
3. Muffins and Breads: They provide a natural sweetness which helps you to cut down on the sugar required during baking.
4. Snacks: Dip raw carrots into hummus or yogurt dips to have a balanced, nutritious snack.
5. Side: Steam carrots to create a healthy side-dish with dinner or lunch.
6. Smoothies: Mix with spinach, tomato juice and cucumber to get a delicious veggie smoothie, rich in vitamins and minerals.

How do you eat carrots?  Are you getting a healthy dose a day?

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Most people have a sense of what is and isn’t appropriate when it comes to respecting boundaries.  However, we are bound to find individuals who don’t.  These people are abusive…and if we don’t deal with them properly, they will continue to break boundaries time and time again.

As much as we strive for healthy relationships, we inevitably encounter individuals who are bullies, toxic or just plain manipulative. Some of these people KNOW what they are doing, but often, most “just don’t get it:”  They have little-to-no self-awareness and feel that they are fully entitled or appropriate in their behavior.  And what’s worse is that they frequently get away with it because others don’t stand up to them.  This enables boundary breakers and convinces them that their behavior is acceptable.  Here’s a news flash: It ISN’T.

The best thing you can do is firmly establish boundaries.  You’ll feel better about yourself and your relationship.  Further, you won’t have to succumb to their inappropriate behavior over and over again:

1. Know Who You Are Dealing with: The first step in this process is to identify those individuals who don’t respect your boundaries.  Doing so will keep you on the look-out for times that boundaries need to be reinforced or put into place.
2. Tune-in: Start paying attention to how these people typically break boundaries.  Some questions to ask: Are they pushy?  Do they ask questions you feel uncomfortable answering?  Do they discuss things with you that are inappropriate?  Do they disregard your wishes or needs?  Do they always prioritize their needs before yours?
3. Trust Your Gut: If you aren’t sure as to whether or not a boundary is being broken, stop thinking and start feeling.  Does something feel awkward, uncomfortable or wrong?  Can you feel an adrenaline rush, but aren’t sure why?  Do you feel nauseous during the discussion?  At times, our guts have better listening skills than our ears.  If you can feel a visceral reaction to the conversation at hand, you can be pretty sure that something isn’t right.
4. Think First, Speak Second: Once you realize boundaries are being broken, think about how you want to react.  Reacting without thinking through your position and what you want as an outcome can lead to an unresolved situation, potential “room for discussion” or more broken boundaries down the line.
5. State Your Position: Tell the person who is breaking a boundary that they are indeed breaking a boundary.  Sugar-coating it…hemming and hawing…playing nice…politely saying no…often doesn’t work with people who perpetually break boundaries.  Unfortunately, many of these boundary breakers don’t have a clue as to the fact that they are crossing a line.  The more obvious you can be, the better.
6. Don’t Back Down: If the person continues to push you on a topic, tell them the topic “isn’t up for discussion.”  The more you stand your ground, the less likely the person will continue to try to push you on things in the future.  No means no.  Inappropriate is inappropriate.  And, boundaries are boundaries.

The more you set boundaries, the easier it will get. Do you have boundary breakers in your life?  How do you handle the situation?



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“I’ll give you two peanut cracker bites for one of your Oreos…”

“Anyone want my Peach cup?…anyone?…I’ll give it away for free!…Please someone just take it so my mom doesn’t yell at me!”

We had a lunch monitor at my school that guarded the trashcan at lunch like a rhino guards a watering hole. She would make sure that unopened food and Tupperware filled with leftover vegetables either went in your belly (and you would have to deal with the taste) or went back home in your lunchbox (and you would have to deal with an angry parent). Therefore, if you didn’t like what you had in your lunch, you either had to trade it, give it away or, heaven forbid, eat it.

Here are a few tips along with actual food suggestions for keeping lunches organic, vitamin filled, and, most importantly for everyone, fun to eat and make (many of these can be made gluten-free as I am allergic and find many kids these days are as well!)

1) Pick a Great Name:

There is a reason why Ritz crackers are more popular with kids than ‘water crackers.’ When you are making kids or teen’s lunches at home, tell them what you are making and call it something really kid friendly using words like cheesy, crunchy and crispy. You can also create a snack (see the ones below) and call it something after your kid’s name, or after your name. You can also use the name of a pet or favorite animal. A kid is much less likely to trade something named after themselves or their dear fluffy! (besides, its much harder to trade something you create—”Anyone want some Randy Ralphs?”

• “Sloppy Frisbees” Get some whole grain crackers with sesame seeds and spread some organic almond butter between two crackers.
• “Laura’s Lettuce Logs” This is a lunch version of lettuce wraps and works really well for vegetarian or even vegan kiddies. Make a large batch of stir-fried chicken, tofu, scallions, peppers or anything chopped small with some low-sodium Tamari. Put some big leafs of butter lettuce in a Ziploc and put the mix in a Tupperware and let them create their own little wraps. You can make a big batch of the filling at the beginning of the week and serve it for dinner too.

2) Use and Name Kid-Friendly Ingredients

Ok, this might seem like an obvious one, but I have a caveat: Call something that is not kid friendly, something that is kid friendly. What I mean is, as adults, we love to fancy things up. Kids like things that look, taste, sound, smell and are called something familiar. There are some great organic, homemade and even ethnic dishes and ingredients that hold really well in lunches. Use them!…but disguise them a little. See my examples:

• “Tuna and Chips” Most kids these days are ok with Pita, but if not you can try tortilla or chips. Get some whole grain pita, lightly toast it in the oven so they are healthy chips and then make some tuna salad with celery and craisins for sweetness (kids love these).

I am a true believer in eating a wide variety of foods to get all the nutrients and vitamins nature has to offer. With kids, it’s much easier to expand their pallet if you pair new foods with familiar ones.

• “Angel’s Ambrosia” Persimmons and yogurt (goat milk is great and you really cannot tell the difference)
• Figs wrapped in organic turkey bacon on little toothpicks (these are really good). I call them “Yummy Mummies”—get it because they are wrapped like little mummies?

3) Make Sure They Eat It at Home—but beware of leftovers.

Before you try something new in lunch, make sure they actually will eat it normally. Try it out as an after-school snack or over the weekend to make sure they like it. Beware: leftovers can be a little tricky. Usually leftovers do not taste nearly as good the next day and they are very easy to secretly dump in the trash. So, if you wouldn’t eat it for leftovers, then do not pack it for your kids. Some great leftovers:

• “Sinful Sweet Potatoes” This one my younger sisters love, especially because it reminds us of a delicious thanksgiving meal. Bake squash or sweet potatoes with some nutmeg and cinnamon. Put it in a baggy with the skin still on and tell them they can eat it like a slice of watermelon. It is actually surprisingly un-messy and utensil free.
• “Noodles” Instead of regular pasta noodles (can be very starchy and not give much vitamins) try Shirataki noodles which are made of tofu and very low in calories and sodium. If you have a kid who is afraid of veggies, take a zucchini and peel it. Then continue to peel it so you get long flat noodles…I actually prefer this to pasta.

4) Talk to them.

I know, I know, sometimes it is hard to get them to tell you what they do and don’t like, plus it always seems that one day they like one thing and the next day they hate it. But, usually if they really do not like something then they will tell you. I would sit down and ask them what they would prefer to have for lunch, what leftovers do they like, do they ever trade food? You can make this like a game: “Ok, I want to guess which food you eat in your lunch first,” it will tell you a lot about their school eating habits.

I was THE pickiest eater ever when I was younger.  Not only have I gotten better, but also, I am now one of the most adventurous eaters out of my friends. Lastly, two of my favorites:

• “Crispy Chicken Tenders” Get some chicken breasts, clean and cut them into strips and roll them into corn flakes with a little bit of garlic and low sodium soy sauce. Bake in the oven at 350 for 30-40 minutes. You can give them a little dipping sauce as well.
• “Cheesy Oatmeal” Sounds gross, I know, but kids love it! The cheese is actually goat cheese and the oatmeal is actually quinoa. Take a basic quinoa recipe and put some melted goat cheese on top. It tastes a bit like cheesy mashed potatoes…if you close your eyes…and if you forget about texture. This is great when you stuff a red or green bell pepper with it and make it like a sandwich, that way they do not need utensils.

Learning to eat healthy and love it is a process, your actions speak louder than words. At meals at home or when bringing lunch to work show them the choice you make and one day they will do it on their own!

“Diet foods” have become somewhat rampant in the market.  With everyone desperate to lose weight, marketers have thrived on using labels and terms to trick the consumer into thinking that their products are “oh-so-healthy”…even when they aren’t.

Diet foods are lower caloric versions of their high-calorie cousins, often made by reducing the sugar and/or fat content.  Reduced sugar foods and beverages are often loaded with highly-processed, chemically-derived sugar substitutes; reduced fat foods usually have a lot of added sugars.  Both options require additives and processing that are best avoided.

A few great examples of these types of foods include: Fat-free and low-fat muffins, reduced-sugar or sugar-free sodas and juices, and even products, such as Snackwells, that tout lower amounts of fat.  Each and every one of these examples trades either fat or sugar for the other.  On the rare occasion that you have something that is BOTH fat-free and sugar-free, you are then dealing with artificial sweeteners and other chemicals to make up for the lack in fat or sugar.

Understanding nutrition labels and the nutrient claims on packaged diet foods will help you to get a better sense for what the label is REALLY telling you.

Adapted from “GET REAL” and STOP Dieting! Copyright © 2009 by Brett Blumenthal. All rights reserved.

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When using oils, most of us have been taught to use those that are healthiest…Olive Oil, Canola Oil and those that contain  monounsaturated and polyunsaturated fats.  This, obviously, is very important.  But, the way the oil is extracted is also important to our health.

Have you ever had olive oil that was really flavorful and tasty…and then, had olive oil somewhere else that seemed light and especially bland?  Beyond the fact that there is a difference between “Extra-Virgin Olive Oil” (EVOO) and plain olive oil, (EVOO  is more pure than ordinary olive oil) there is another reason for that.   Just as we should avoid foods that are highly processed or refined, it is best to avoid oils that are as well.   Many oils are extracted from seeds, nuts, plants and vegetables by using a heating process or a chemical process, using the chemical hexane.  Heat can degrade the flavor, change the nutritional value and affect the color of oils.   While hexane, a petrochemical also used as a paint diluent and solvent may be dangerous to our health.  Is a matter of fact, the EPA declared hexane a Hazardous Air Pollutant in 1993, as a result of the fact that it can lead to serious health complications if inhaled.

As a result, it is best to look for oils that are unrefined.  They are richer in nutrients, and are more robust and true to their natural flavors.

• Expeller Pressed Oil: Expeller pressed oil is a process that extracts oil from nuts or seeds by crushing them.  Depending on the hardness of the seed or nut, various temperatures are required (the harder the nut, the higher the pressure, which directly causes higher temperatures during processing).  However, no external heat is applied.
• Cold Expeller Pressed Oil: As its name implies, CEPO uses a chemical-free process to extract oils from nuts or seeds by crushing them at very low heat…no higher than 120° Fahrenheit.

Unfortunately, some manufacturers trick their consumers by first using one of the above processes and then using hexane AFTER the expeller pressing process.  When you shop for oils, purchase those that are unrefined, cold-expeller pressed to ensure you are getting the highest quality oil.  Natural and Health Food Stores may even carry oils that have a “No Hexane” label on their product, as they know that consumers are becoming more aware.

Adapted from “GET REAL” and STOP Dieting! Copyright © 2009 by Brett Blumenthal. All rights reserved.

Tired of dieting?  Just in time for the holidays! Learn the 5 simple principles that will help you naturally shed excess-pounds and eat healthy for life...without another day of dieting!

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Halloween means Trick-or-Treating, but it doesn’t have to be pure junk food.  And it’s never too soon to instill good eating habits with your adorable kids. There are some great organic, fair-trade, vegan, and more natural alternative candy options.

Be warned! The options you want may not be at your grocery store. You can always look to the Internet to find them. I personally love the Natural Candy Store, Living Nutz and VeganEssentials. You can get organic, vegan, gluten-free and allergen free candies that taste just as good as the commercial brands.

Sunspire Fair Trade Earth Balls:

These balls of fair trade chocolate are wrapped in Earth foil – each looks like a little globe. What is more perfect than chocolate shaped like the Earth? A 5 oz. bag of Earth Balls can be ordered on their website for $4.99. Visit Sunspire Fair Trade Earth Balls.

Equal Exchange Mini Chocolates:

55% Dark Chocolate Bites – Organic & Fair-Trade $13.49 for ½ lb. These organic chocolates are made with ingredients from farmers’ cooperatives in South America. You might find yourself sneaking a few yourself before putting them into your kids’ reusable Halloween bag. Visit Equal Exchange.

Fair Trade Gold Coins:

These are classic! Give the kids a lesson in humanity and fair trade with these chocolate treats. These traditional gold coin milk chocolate pieces say Farmer Owned and Fair Trade on each side. $5.99 per bundle. Visit Global Exchange Store.

Divine Chocolate Spooky Milk Chocolate Balls – Fair Trade

I love these delicious fair trade milk chocolate balls. They’re wrapped in fun Halloween-themed foils with jack o’ lanterns, bloody eyeballs, and scary skulls. They come in this fun Halloween package. Each package contains 3.5 oz. or approximately 22 balls. $4.99 per pack or $25.50 for a 6-pack. Visit the Natural Candy Store.

Vegan Candy Bars by Go Max Go Foods

Even if you are not vegan or dairy-free, you’ll love that this decadent bar contains no trans fats, no hydrogenated oils, no cholesterol, and nothing artificial. A natural alternative to the Almond Joy Bar.  $2.49 each. Visit GoMaxGoFoods.

Organic Fruit Pinwheel Candies by Pure Fun
These delicious hard candies are made with organic ingredients and real fruit juice. Flavors include Tangerine, Lemon, Raspberry and Pomegranate. Each bag contains around 18 pieces. $3.99 per 3.5 oz. (100g) bag. Visit VeganEssentials.com

Rawzins Organic Raw Chocolate Covered Raisins by Living Nutz

These raw chocolate covered raisins are great even if you are not into raw food snacks. Sweet, sun-dried organic raisins are drenched in raw organic cacao, balancing the perfect blend of chocolate and chewy goodness. Each 2 oz. package is $3.99. Visit Living Nutz.

Yummy Earth Organic Lollipops:

Yummy Earth makes these lollipops and other candies (gummy bears made with fruit syrup and endangered species bug bites) that are gluten-free, peanut-free, tree nut-free, and contain no type of corn syrup. They cost $25 for 150 lollipops plus free shipping on orders $25 and above. Visit Yummy Earth.

Most people would think that drinking water is healthy and safe.  Unfortunately, your drinking water may not be as healthful as you would think.  If you have read the NY Times recently, there have been several articles regarding the  E.P.A. and how it is under investigation for not properly enforcing the Clean Water Act.  Water in various regions contain toxic levels of chemicals and substances, including: arsenic, barium, lead, manganese and nickel, amongst others.  These substances are at high enough levels that they may increase your risk for developing cancer, skin disorders, kidney and nervous system problems, and other health issues.

This, however, doesn’t mean you should stop drinking water.  After all, drinking water is very important to our health.  So, what can you do to ensure your water is safe?

1. Check Online: Use this interactive map to find out how your local area is doing in regards to its water supply.
2. Municipal Report Card: You can get a municipal water report or consumer confidence report from your local city.  Your town or city is required by law to provide consumers with this information.   In these reports, you will see what harmful toxins and chemical exist in your water and how much.
3. Filter, Filter, Filter: Use a filter for your drinking water, at a minimum.  If your water is contaminated, bathing in the water can be harmful as well.  So, you should also consider filtering your bath water.  All of the filters discussed below can be bought on Amazon.com.
   • Pitchers: Because they require refilling, pitchers are good for a single person or a couple.  I’m a fan of Brita. But Pur is also a good product.
   • Faucet Filters: If you have a family, tap filters are better because you don’t have to constantly refill your water pitchers.  You can often just attach them to the faucet.
   • Shower Filters: Shower filters act similarly to your faucet filters.
4. At Home Water Test: Test your own water with an at home water test.  WaterSafe Test is a good product and can be purchased on Amazon.
5. Flush Your System: Debris and elements like lead can dissolve into your water, the longer the water sits in pipes.  If water hasn’t been run for more than six hours, run your faucet/shower for at least a minute or so to help flush the water out until it gets cold.  To help conserve the unused water, reuse the water for washing dishes, clothes or watering plants.
6. Always Use Cold Water for Drinking/Cooking: Hot water tends to dissolve unwanted toxins more quickly than cold water.  As a result, only use cold water for drinking, making coffee, cooking or even making juice from concentrate or baby formula.  If you want hot water to drink, heat cold water on the stove or microwave.
7. Take Yours With You: If you are exercising outdoors, make sure that you take your own water in a safe water bottle to ensure that you are drinking filtered water.  Many park or public water fountains are not filtered.

Sources: http://www.nytimes.com/2009/09/13/us/13water.html

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