Wednesday, November 15, 2017

WELLNESS WEDNESDAYS: Protecting Children's Heart Health

“Modern medical care has mostly evolved into a drug-distribution arm of the pharmaceutical industry, rather than being a profession primarily centered on improving people’s health.”
                   --Joel Fuhrman, M.D., The End of Heart Disease (2016)

 Image result for vegetables "org"
New guidelines released this week by American Heart Association and American College of Cardiology call for Americans with blood pressure 130/80 or higher to be treated for hypertension.  A normal blood pressure is considered as less than 120/80.  Based on this new classification, 103 million American adults, or almost half of adults (46%), now have high blood pressure.

Image result for vegetables "org"

Risk factors for high blood pressure (hypertension) include:
  • Consuming too much sodium 
    • People with hypertension, all African-Americans, and anyone age 50 and older should consume less than 1,500 mg of sodium a day.
  • Obesity
  • Lack of exercise
  • Unhealthy diet
    • Consider that some animal foods, such as chicken, are injected with sodium to increase their weight before they are sold.
  • Drinking too much alcohol
  • Smoking and tobacco use
  • Stress
  • Race 
    • African-Americans tend to develop high blood pressure more often, according to, than any other group in the U.S. 
  • Age 
    • There is a direct correlation between older age and high blood pressure.  Blood vessels lose elasticity the older we get. 
  • Family history 
    • If your parents have high blood pressure, you have an increased chance of developing high blood pressure.

The last time you took your child to the pediatrician, did they check your child’s blood pressure?  Did they ask how often your children eat foods high in sodium? Did they ask if your kids get an hour of exercise a day?  According to Dr. Fuhrman, "doctors need to make it crystal clear to their patients that food is the cause of, and should be the primary treatment for, heart disease."  

Image result for fruit "org"

Consider these facts:

  • McDonald’s quarter pounder with bacon and cheese contains 1,440 mg of sodium.  
  • McDonald’s bacon, egg, and cheese biscuit contains 1,300 mg of sodium. 
  • A large order of French fries from McDonald’s contains 290 mg of sodium.
  • Burger King's double whopper with cheese has 1,440 mg of sodium.
  • A Big Fish sandwich from Burger King has 1,180 mg of sodium. 
  • A Wendy's Baconator has 1,810 mg of sodium.  
  • One teaspoon of salt has about 2,300 mg of sodium.
Sodium is hidden in processed and fast foods, to the detriment of our children's blood pressure and heart health.  The next time your kids ask to stop at McDonald's or another fast food restaurant, check the sodium content and other nutrition facts at the company website.

Feeding kids a steady diet of fast food and highly processed foods only pushes them towards an earlier diagnosis of high blood pressure and a lifetime of addiction to Big Pharma.   

Image result for fruit "org"

Our children deserve better.  Knowing there is a direct correlation between sodium intake and high blood pressure, I hope you will choose foods low in added sodium for your kids.  The more sodium you consume, the higher your blood pressure.  Got it?

Eat real food.  Fruits.  Vegetables.  Whole grains.  Legumes.

Please pass the organic apples.  

With love and gratitude,
Nancy L. Heinrich, MPH

Founder, Growing Healthy Kids, Inc.

Wednesday, November 8, 2017

WELLNESS WEDNESDAYS: November is American Diabetes Month

“Sugar is celebratory.  Sugar is something we used to enjoy.  Now it basically has coated our tongues.  It’s turned into a diet staple, and it’s killing us.”  
                                                              --Robert Lustig, MD

Nancy Heinrich's typical lunch

The other day I passed by a coworker, alone in her office.  She was sitting down to eat lunch, opening up a large McDonald’s bag filled with highly processed foods.  Every one of the foods she was about to eat was engineered to be addictive with added sugars, salt, and/or fat.

It worked.  She is morbidly obese.  She is also the mother of a young toddler.  The adult can make her own choices.  Her child cannot. 

organic watermelon radish 

Food companies like McDonald’s consciously and intentionally create foods to be addictive.  It is how they keep you coming back for more. It is why McDonald’s and other fast food companies are highly profitable companies.  Who can resist the salty, savory taste of a big Mac or a sausage and egg biscuit sandwich? When you are hungry and on the road, why not just pull in to the golden arches (I call them the golden arches of solid, saturated fat and inflammatory disease) and pick up a couple of sandwiches to eat while driving to your next destination?  After all, McDonald’s are in 120 countries around the world, serving 68 million people every day.  They have made it easy and cheap for us to eat highly processed foods.  The problem is eating those foods make us sick. Just ask Morgan Spurlock, star of the 2004 documentary, Super Size Me.  


What I really wanted to say when I walked past my coworker’s office was, “Please don’t eat that.  Put down that bag of processed, addictive food.  I would love to share my beautiful organic salad with you.  Do you realize that you are morbidly obese and eating foods from McDonald’s will only keep you fat?”

another typical lunch for Nancy Heinrich

November is American Diabetes Month.  A key risk factor for diabetes is obesity.  Eating highly processed, engineered foods is a path to diseases like obesity, diabetes, arthritis, and heart disease.   Many people with whom I speak know they are addicted to processed foods and want help breaking the addiction so they don’t have a heart attack or stroke.  

Changing the way you eat starts with knowing your “Why”:  

Why do you want to change what you eat? 
Why do you want to no longer be carrying around 50 or 100 extra pounds? 
Why do you want to sleep better? 
Why do you want your clothes to fit better?  
Why do you not want to be the next person in your family to develop diabetes?
Why do you not want to have a stroke?  
Why do you care about your own health?  
Why do you want to be able to breathe better?
Why do you want to feel better?

On a scale of 1 to 10, how much do you care about your own health and the quality of your one life on this planet? 

Eat real food.  Please pass the organic watermelon radishes.    

With love and gratitude,
Nancy L. Heinrich, MPH

Founder, Growing Healthy Kids, Inc. 

Wednesday, November 1, 2017

WELLNESS WEDNESDAYS: Choosing Plant-Based Foods

"If slaughterhouses had glass walls, everyone would be a vegetarian." 
                                                        --Paul McCartney

A friend with diabetes recently reached out to me for help.  She said she needed to lose about 50 pounds.  We met in her home, outside on the pool deck while the sun set in paradise.  She told me she wanted to lose about 5 pounds a week and go on a 1300 calorie diet. 

Image result for sunflower sprouts "org"

I gently suggested that 5 pounds a week weight loss was unrealistic (a 2-4 pound weight loss/week is the recommended amount for people who want to lose weight and keep it off) and introduced the idea that if she chose plant-based foods and decreased or eliminated her consumption of foods from animals, she would not need to count calories. 

Image result for pumpkins "org"

Changing one's attitudes about dieting can be threatening.  It can also be the beginning of a very healthy life, free of the shackles that come with dieting.  One thing I know for sure: when you adopt a whole-food plant-based way of eating, your body gets what it needs AND you lose weight. 

Dieting and counting calories are outdated ways to get to a healthy weight.  The evidence is overwhelming that eating primarily plant-based foods can get you on the path to a healthy weight in as little as 2 weeks, but also can reverse type 2 diabetes, gout, arthritis, gastro-intestinal reflux disease, and many other diseases. 

Image result for beans "org"

This country is facing catastrophic expenditures for diseases such as diabetes, heart disease, and cancer.  We should instead be spending money on improving education about and access to healthy foods like fruits, vegetables, whole grains, and legumes.  Preventing diseases is paramount.  The evidence is clear that processed foods and foods from animals are making us sick and killing us. 

Take a disease like diabetes, a preventable disease in most cases.  The cost of diabetes can bankrupt our country, if we stand by and do nothing.  With obesity as a major risk factor for diabetes, we must create simple solutions to obesity that are affordable and achievable. 

All kids deserve access to healthy foods.  When they do, they become captains of their own health – and their lives. 

Please pass the sunflower microgreens. 

With love and gratitude,
Nancy L. Heinrich, MPH
Founder, Growing Healthy Kids, Inc.