Dirty Dozen Plus
Have you ever been in the grocery store looking at organic and conventional and wondering which one to buy? What do you do when the organic is a LOT more expensive (like cherries have been)? I’ve often wished I had a recent list of how many bad pesticides and toxins are in certain foods so that I know for sure what to buy. Have you ever wondered if there are toxins in the animial products you consume? Now, where do you start? We’ve collected some research that might surprise you, and information that will help you start reducing the toxins you and your family consume.
The most important way to make sure you are protecting you and your family from toxins and potential metabolic disruptor is by being very careful with your buying and consumption of animal products. Animal products (including dairy) put you at most risk for toxins because animals, just like us, store toxins in their fat. When you eat an animal product, you eat all of the toxins they have been exposed to from the air, water, feed, etc. In addition, many animals have been pumped full of antibiotics and hormones and when you ingest them or their milk, you are also ingesting antibiotics and hormones. Even “no rBST added” (a synthetic growth hormone) dairy does not protect you from cow growth hormones because the cow was pregnant and loaded with growth hormones to produce milk to start with! When you consume dairy, you are consuming hormones that are designed to grow a baby cow as fast as possible. Toxins, antibiotics, and animal hormones are not good for your metabolism or health.
To reduce your toxic load, be scrupulous about the quality of your animal products. Make sure that you only buy the safest kind: grass fed, pasture raised, cage free or wild; no antibiotics or hormones; Certified Organic; Certified Humane; unprocessed; nitrate free; low sodium.
Even safer is to look for ways that you can cut back your consumption of animal products. One hundred calories of spinach have more protein than one hundred calories of steak and you can get complete proteins from many plant sources. Eat those green veggies, beans, and pseudo grains like quinoa to increase your plant based sources of protein. (Remember Popeye’s love of spinach?) Eliminate one animal at a time if you’re up to it, use your vegan (no soy) protein shakes to transition away from animal products in every meal, and have meat free meals more often. Cut back or eliminate dairy. Watch the documentary Forks Over Knives, available through NetFlix and iTunes to give you the cutting edge science that will help you get motivated to increase you and your family’s consumption of more plant based foods.
For any of you still drinking coffee and wine and eating chocolate, all three of these can be heavily contaminated with pesticides. To avoid the pesticides, buy the organic version and for wine, see if you can find wine made with organic grapes.
When it comes to your fruits and veggies, we love the annual study by the Environmental Working Group (EWG). Each year, they analyze pesticide residue testing data from the US Department of Agriculture and the Food and Drug Administration to come up with rankings for popular produce items.
The EWG publishes “The Dirty Dozen Plus” – the produce items that have the most pesticides, toxins, etc. If you picked 5 servings from the 12 most contaminated you would consume an average of 14 different pesticides a day! Yikes!
Environmental Working Group Releases their Dirty Dozen Plus and the Clean Fifteen lists for 2015. The Shopper’s Guide to Pesticides in Produce™ will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake by avoiding the 12 most contaminated fruits and vegetables and choosing the least contaminated produce.
Here are the highlights:
Dirty Dozen Plus:
(lower numbers = higher pesticides)
8. Sweet Bell Peppers
10. Cherry Tomatoes
11. Snap Peas (imported)
13+. Hot Peppers
14+. Kale and Collard Greens
(lower numbers=lower pesticides)
2. Sweet Corn* (buy organic to avoid Genetically Engineered varieties)
5. Sweet Peas – Frozen
9. Papaya (buy organic to avoid Genetically Engineered varieties)
15. Sweet Potatoes
** A small amount of sweet corn, papaya and summer squash sold in the United States is produced from GE seedstock. Buy organic varieties of these crops if you want to avoid GE produce.
To see their full list of all 48 of the fruits and veggies
Download their great apps so you can buy the best fruits and veggies for you and your family.
Here is a link to Dirty Dozen phone app page:
Dirty Dozen App Link
Arsenic in Rice..
Recently, there were 2 reports that came out from both the US Food and Drug Administration and Consumer Reports magazine, analyzing the troubling amounts of arsenic in rice and rice products (including rice based cereals, baked goods, rice milks, etc.).
Do we have anything to worry about?
In 2001, the National Academy of Sciences estimated that people drinking arsenic-contaminated water at 10 parts per billion would have a 1-in-300 risk of developing cancer over their lifetimes. This new research suggests that we might be ingesting that much arsenic in a just a half-cup serving of rice!
We have some tips to help with reducing arsenic exposure: •Buy only organic rice and rice products •Limit the consumption of rice: use quinoa, millet, amaranth, buckwheat groats or beans for your starchy carb or plant based protein •When cooking rice, rinse it thoroughly and cook it in plenty of water like pasta. When cooked pour off the excess water. •Stick with eating a whole foods diet and stay away from processed foods that have rice in them (rice snack products, cereals, rice sweeteners, etc.) •Rotate unsweetened organic rice beverages (milk) with unsweetened organic almond milk, a low fat coconut milk like the “So Delicious” Coconut Beverage brand, ¼ cup regular coconut milk, or filtered water
We also suggest that you do VitaliTi’s 30-Day RESET program 4 times a year so you can help your body remove the accumulation of heavy metals and toxins that you are exposed to everyday in the air, water and food that you breath or consume.
For more information, see the report by the Environmental Working Group
All my best, Ti
Is it Worth it to Use Food to Change Your Mood?
Do you remember the last time you drove to the store for snacks, fast food, the bar, or made a bee line to your refrigerator when you knew you weren’t really hungry? Can you think of a time when you were trying to change how you feel by using food, coffee or alcohol? Were you aware of what you were doing when it happened?
For me, these situations have some component where I feel desperate to change how I’m feeling. Over and over, I’ve learned through the school of hard knocks that the relief I seek through food or alcohol doesn’t last. As soon as my moment of indulgence is over, the stinking thinking, blue feelings, or black mood takes over me again. After a compulsive indulgence I feel regret, guilt, shame, and fear (i.e. The Four Horsemen of the Apocalypse). Sometimes when I make an indulgent choice, I feel better in the moment and then I feel guilt. Do you know what I’m talking about? Can you relate? I’ll get into this more at my next special seminar Ti Caudron’s Make the Shift: Tools to Thrive not Fight with Food.
A Challenging Moment for Me Last Week
Just this week I experienced one of these threshold moments. It was a long day of meetings and classes with lots of challenge and intensity (and very few breaks.) This day I did not take my afternoon run with my beloved pooch Stanley. Then my boyfriend asked me to pick him up on my way home from work which required me to have very strict timing for the rest of my day. Before going out for dinner, I didn’t have time to walk Stanley, put on makeup or curl my hair (all things I love to do.) I felt anxiety coming up and I just wanted to let go. As I drove us to dinner, he was on a conference call the whole time which created even more anxiety and stressful feelings. I just wanted to connect and feel good. Help!
I’d been planning on a cleanse worthy dinner, but kept wondering if a glass of wine would help take the edge off so I could relax and enjoy the night out with my man. I knew my boyfriend would order a cocktail or two, he had been talking margaritas. I decided to head to the restroom before I made my decision. I looked in the mirror and asked myself if the wine would make me feel better. “How will you feel in the morning when you wake up? Will you be able to make it to bed without feeling bad about this choice?” Did I really need it to CHANGE MY STATE this way?
Since I’ve been practicing the new tools from my upcoming seminar Ti Caudron’s Make the Shift: Tools to Thrive not Fight with Food, I knew I didn’t want the wine. I gave myself other beverage options, headed back to the table and ordered mineral water with lemons and limes. I took a deep breath and leaned into my boyfriend. It felt good to be with him on a date, to hold his hand, to kiss his cheek. The mineral water tasted great, it was cold and refreshing with those lemons and limes. There was no wine and yet I felt so relaxed, loving, and connected. The best part was that I felt great throughout dinner and the next morning. I felt so proud of myself!
So often, all of us reach for food, coffee, or alcohol when what we really want is to feel or think something different than the thoughts or feelings that are stuck in our head and body. So how do you Make the Shift?
Step 1: Set the stage right
Begin your day with a Morning Ritual. I start my day with music, breathing, dancing, finger tapping, beverages, morning light, Stanley, jogging. I love how I feel when I wake up. It’s electric.
I recommend taking at least one minute to set your state of mind for the day. Choose. I love when I choose to open in the morning to energy, to life, to love, to creativity. This is a conscious choice that I make and I guard this time. I love practicing these fundamentals daily because they create a great day. This week would have been easier for me if I had also scheduled time to Make the Shift several times during my stressful day.
Step 2: When a food or alcohol craving hits, pause!
The pause is the key. The first step in understanding a craving is to figure out where it’s coming from. I start asking myself gentle questions such as “Sweetheart, are you hungry? Why do you want a glass of wine right now, are you okay?”
Step 3: Realize that cravings are your connection to how you want to feel
The craving is a message from your inner self to the outer you. The other night, my inner self was whining and wanted wine. She was saying, “Ti, I’m really tired of you driving me so hard and thinking you can do everything and handle everything. Just how strong do you think I am? I am done with you running the show. I’d really like to relax and enjoy this time with Tim. A glass of wine will help me enjoy myself, connect with him, and be in the moment. I know you want that too. Stop being so controlling.” (In my head, I might actually call myself a less than nice name at the end of that rant.)
Step 4: Redirect and go for what you want with intention
So I respond to myself with a Buddha half smile on my face. “My darling, I know how hard you’re working, and I am very proud of you. And, you’re right. It is time to shut down the machine, be present, and relax with your Tim. And, my darling, I know how you love to feel energized in the morning. You know that won’t happen if you drink wine tonight. I know that you can get present and relax right now. You know how. Have a glass of cold mineral water with lemons and limes.”
Step 5: Make the Shift
My inner self will immediately let me know if I found a good solution or whether I feel a sense of deprivation and rebellion. In this moment, I lit up at the idea of mineral water, being with Tim and feeling great tomorrow. I took a deep breath, went into my heart and smiled. When I returned to the table, I took my time and sauntered back (this is key because I was shifting my body’s physiology.) I relaxed my body into a sexy and connected feeling with Tim. I went directly to the state of mind I was after instead of using wine to get me there. In this moment I felt so powerful. I am a master at Making the Shift.
Step 6: Enjoy the new feelings
In this relaxed state, I could fully open up to being with Tim. It felt really good. We held hands, looked into each others eyes and I leaned on him to share the burdens of my day. I let him support me and keep me in the place of feeling good. I love that he is such a great listener and gives me the best advice. I love how supportive he is of my business and how he sees my greatness and my potential. I love knowing that he thinks I am beautiful (even without makeup or curled hair!) I love how he loves it when I relax and go soft and gooey on him. I love that its okay to let down my guard and lean on him…and how much he loves it when I do. Are you feeling it? (A two-year old at the table next to us was feeling our energy and was mesmerized. He kept talking to us, so cute. Kids and animals are the best at sensing energy!)
Step 7: Win for yourself, be a good role-model
When the food came, I enjoyed my cleanse worthy salad and mineral water. I felt really happy. Tim made some different choices. He ate chips when we first sat down, then had the waiter take them away when he realized he didn’t want to be eating them (go baby!) He ordered two margaritas because the first one was too small. Was it too small or was it not working the way the thought it would? By the end of the meal, Tim complained that he had eaten too much and felt sick. For dinner he had a salad with cheese, beef and creamy dressing.
My scenario went like this: I sipped mineral water, no chips, salad with no cheese or dressing, healthy fat from avocado, dressing from salsa and lemon, and protein of chicken and shrimp. I felt great throughout our meal.
Neither of us wanted dessert or coffee. Go us!
Step 8: Reflect and learn
Which choices about food and alcohol would you have made in this scenario? If you’re willpower fails you and leaves you with choices that don’t serve you, there is another way. I can’t rely on my willpower because I generally drain mine by the end of my day. Does this happen to you? If so, check out my newest seminar, Make the Shift: Tools to Thrive not Fight with Food on November 13, 2011 in Walnut Creek, CA.
I want you to be able to Make the Shift the next time you aren’t feeling how you want to feel so you don’t have to turn to food or alcohol as your only choice. I have a BIG inventory of incredibly powerful techniques that have worked miracles in my life and I want you to have them too.
My new favorite book by Roy Baumeister and John Tierney: Willpower: Rediscovering The Greatest Human Strength, is filled with all the science that explains why we eat and drink compulsively at times. The science tells us that using willpower drains glucose from your brain. Your brain runs on glucose. When you’ve exerted discipline all day long, your brain reaches an empty state and your body will do anything to replenish it. The result is irresistible urges to eat or drink something to provide your brain with glucose (for example, a strawberry margarita is high in glucose.) Does this sound familiar?
Please don’t waste any more time or energy with the insanity of this vicious cycle. I’ve got the tools and can’t wait to give them to you! How much time are you going to waste repeating the same bad choices, that leave you feeling bloated, regretful and tired? Let’s MAKE THE SHIFT together!
Good morning! I love rituals, especially the ones that help me balance my busy and fast-paced life. My new morning ritual is one I am LOVING. At night, as I’m getting ready for bed, I feel the excitement of waking up to my new routine in the morning. Getting to sleep can often be a challenge for me, and I have a nighttime ritual as well…but that’s another post!
#1 Rule (sometimes aspirational): I generally try not to use an alarm clock. I know some of you may feel this is a luxury sleep-in, but I’m actually waking up naturally around 7am with my morning ritual in place to excite me. I like to wake up when my body is ready. The problem is my body often wants to wake up at 3 or 4 am so I’ve had to learn to put myself back to sleep for a couple of hours. With the help of Dr. Maya, my Chinese medicine doctor, I’m beginning to get the hang of it. She tells me the reason I’m waking up in the middle of the night is that my liver needs more support. This is exactly what the Detox Support Packets are for. Now, as soon as I wake up I spring up and look at the clock. After my acupuncture session with Dr. Maya Monday night, I slept all the way to 7 am both yesterday and today. Eureka! Time to get up. Woo hoo I feel good!
My morning ritual:
Step 1: Music. As many of you now know, I LOVE hip hop music. I adore the lyrics. Those artists are speaking with emotion from their souls about their journey, their triumphs, how things use to be and how they are now. They speak with confidence about their experiences, their lives and where they are going. I love it.
So yesterday, I continued my obsession with the song “Written in the Stars.” Today it’s, “Pumped Up Kicks” and “It Girl.” I let the words pour over my body and I start swaying, smiling and waving my arms as the energy goes from the song through me.
Step 2: Powerful hydration. Next, I head to the freezer where the night before I put my fizzy tab / immune drink to freeze in my shaker bottle. It’s half full. I add water to it and shake it in the bottle making a sort of Slurpee. I love Slurpees! Dr. Maya would prefer I not drink so many cold drinks, so I will alternate later in the day with lots of tea! Love you Dr. Maya!
Step 3: Dance and breathe. Now, I sip my drink and start to give in to the dance moment that inevitably wants to happen. Shoulders, hips, arms, legs whatever part of me that wants to move. I love to go make eye contact with myself in the mirror because I love appreciating something beautiful about myself everyday (I also like to laugh at myself as I blow kisses, etc.) One of my good friends is pregnant right now and having trouble with her new body. I asked her to flirt with herself in the mirror and find something sexy and beautiful she’s never seen before. TRY IT!
Step 4: Power Breathing. I put on my running shoes and clothes, leash up Stan (my beloved pooch,) and out we head into the morning. Listening to my tunes, I start my Power Breathing. We taught this technique at Sunday’s “Who Are You With Food” seminar (we’ll be running a follow-up seminar on Wednesday October 12 at 6 pm). My Power Breathing is off the hook for focusing my mind and energizing my body. My legs, fingers, and breath start to synch up and I let the music move through my body. My mind and body start to focus in incredible energy. This technique was studied at MIT and has empirical results (which I know through experience too, of course). Incredible stuff!
Step 5: Gratitude. After a few minutes of breathing, synching and moving, I let my mind and body marinate in how good I feel. I’ll often throw my hands in the air in worship of the moment as I look up to the sky and celebrate. (Many times I’ve wondered what the passing cars think of this…LOL!) The important thing is to let the energy of what you’re feeling flow through you, amplify it, don’t block it and don’t worry about what you look like.) As I am in the present moment, feeling such gratitude for my body that moves, my lungs that breathe, and this beautiful day, I start to widen my circle of gratitude to include all the people, animals and things that touch my life. I dwell on how happy and grateful I am for each person, each moment – it plays like a movie in my mind.
Step 6: Future visualizations. Last, I start to imagine my day, my life, my week as if the things I want the most are already happening. I widen this practice to include my loved ones as I picture each of them doing and being their best self, receiving my highest intention for them. I send them love and feel love and excitement for my future and theirs.
Step 7: Feed the pooch! When I return home, I immediately feed Stanley (don’t mess around with that one as he will give you the big WOOF – you’ll learn how to do the big WOOF on Oct 12), drink some recovery fluids, and jump into the shower.
I am now so primed for my amazing day. I am so excited about my morning ritual and how it has changed my life. I have learned through the school of hard knocks (my own Ghetto University) that my spiritual / energy practices are what make my day with the world and food so effortless. This is the missing piece once you’ve learned the cleanse program if you still struggle from time to time (as most of us do..). If I skip this practice, I struggle “getting through” my day and my preference is to have ease, energy, and well being during my day. It’s what I want for you too!
My top key for an effortless program is finding a way to tune into the fun, energy and love that is in you at all times waiting to be felt and tapped.
Please don’t wait to learn these techniques and get a massive breakthrough. We have no time to waste in feeling our best. Please join me on November 13, 2011 from 6-7:30 pm for my next seminar, Ti Caudron’s Make the Shift: Tools to Thrive not Fight with Food This is a follow-up to our “Who are you with Food” seminar last Sunday. We’ll be re-introducing the principles of how to change your state quickly, how to use these principles to transform potentially challenging food / beverage moments, then experiment with these techniques in class! Wear your casual clothes or workout clothes so that you can move as much (or as little), as you want. If you were not able to attend Sunday, here’s your chance. You’re not behind, you are right where you are meant to be right now!
As you finish reading this, go put on your favorite song and let the music and lyrics revitalize you. When you hear the best part, go ahead and smile and wave your hands in the air like you’re saying “Hi” to the Universe and all the possibilities that have been prepared for you. Try raising the roof with your hands. I love a good shoulder shimmy. Anything to let the energy take you over. Clap your hands, snap your fingers, let out a rebel yell (especially in your car). Do it even if you’re at work already (especially the rebel yell, LOL!). Then, post to me at Facebook. I want to hear about it! Let’s inspire each other today!!!
Years ago, I had the opportunity to work with football players training for the NFL Combine. Every February, they compete with each other on drills that measure quickness, agility and strength, and they are given rankings which then directly affect their potentially very lucrative contracts! The agents were willing to do anything to help their best recruits get the edge – just a little bit better could translate to millions more in their contract. What a great laboratory for me to learn about what really works!
The top 2 nutritional secrets I learned: do a Cleanse before starting an individual nutrition and supplement programs; and always drink a recovery protein shakes after every workout.
What goes into an effective protein shake? First, I am a firm believer in hypo-allergenic proteins. When we did nutritional testing, we found many people tested with an allergy to whey, which is the most common protein in shakes used by athletes. This creates a major problem for performance, especially over time and continued use. Even a slight nutritional allergy will trigger a hidden immune response and a problem with digestion. The athletes would often mention that they feel bloated or gassy after consuming a whey protein shake (bad digestion). They are also often tired, but they think they are tired because of their intense training schedules. The lack of energy from the shakes is a sign that they are using the wrong type of protein or that they have developed an intolerance because of overuse. Athletes need to be able to digest all of the nutrients from their food as easily as possible and they need their immune systems to be functioning optimally.
The solution is to use a hypo-allergenic shake and to insist on protein cycling if they are hooked on whey. Protein cycling involves changing to a different protein every other day, every other week, or every other month. Do what works for you but stop using that whey every day.
For optimal results, I recommend a vegan shake that’s based on pea and rice protein blends. This will give you a complete amino acid profile and will keep you from having the problems associated with a shake made from whey that might be potentially allergenic. WARNING: All vegan shakes are not created equal. I do not recommend soy protein as an alternative shake because it can be just as allergenic as whey in it’s processed form and has been associated with various digestive and immune system challenges. I’ve researched and extensively used two different brands with great results with over 4,000 people. I do not recommend grocery store brands of protein even if you think they might pass the grade as they often have hidden ingredients (artificial sugars, flavors, colors) or they just don’t taste good enough to be worth it! Talk to your Cleanse Coach or contact us and we’ll let you know the brands we recommend. My favorite shake is the Banana Almond Recovery Shake, see recipe below.
What’s your favorite recovery shake recipe? How have they helped you with your workouts, weight loss or body composition shift? We want to hear from you! Send your stories or testimonials here.
Ti Caudron, PhD
Banana Almond Recovery Shake
Blend 1 cup unsweetened rice milk, ice, 2 scoops of approved vanilla vegan protein powder, ½ scoop all natural approved fiber, ½ a banana and 1-2 tsp almond butter. Add water if you want more shake or if you want it thinner. Add a splash of coconut milk if you want more fat and want it thicker. More fat works for people trying to put on weight. If you are trying to lose weight, stick to one serving of fat in your shake. Enjoy within 30-60 minutes of your workout for optimal benefits. Amazing how the banana helps the body to deliver those amino acids straight to the muscles for quick repair. When your muscles repair quickly, you burn more fat, have more energy and have fewer food cravings later.