Recent studies show that more and more people in the U.S. are choosing to reduce or give up meat in their diet because of the growing body of evidence linking meat consumption to obesity, digestive problems, heart disease, some types of cancer, type 2 diabetes, stroke, arthritis, and early death.

What is the problem with meat? Most people eat conventional factory farmed meat, which may have risks due to the presence of chemicals or diseases.  On top of that, most people eat way too much of it. Americans consume 60 percent more meat that Europeans and 4 times more than other developed countries. One study found that meat-eaters are 27 percent more likely to die early and 20 percent more likely to die of cancer.

Out of an estimated 16 million vegetarians, (5 percent of the population) about 8 million people are vegan. So, when people give up meat, they either switch to a vegetarian diet (no meat but the diet includes eggs and dairy) or the new trend, which is vegan (no meat, or dairy, or animal-derived products).

Like the featured image? Check out the collard green wraps recipe here.

Why Do People Eat Vegan?

There are usually 3 reasons why people choose a vegan diet:

• to protest the exploitation/cruelty of animals by the agricultural industry
• to reduce the environmental costs of agriculture
• to improve their overall health and live a healthier life

To Protect Animals

Many people choose a vegan lifestyle because they are against the exploitation of animals by the agriculture industry. Vegans believe animals should not be used against their will and made to suffer and die as resources for human needs.

Vegans believe animals are sentient beings with rights not unlike humans. Vegans are against animal testing, large animal breeding factories, and poultry, cattle, and dairy operations where animals are often kept in less than ideal conditions. There are reports of animal cruelty in many livestock operations. Ten billion animals are slaughtered every year for human consumption in the U.S.

Protect the Environment

Vegans are against the environmental costs of livestock agriculture, including the use of large amounts of land and water, use of chemicals like pesticides and fertilizers, topsoil erosion, and pollution. According to the EPA, chemical and animal waste runoff pollutes more than 173,000 miles of rivers and streams annually and is the nation’s leading cause of impaired water quality. Nearly 20% of worldwide pollution is attributed to the meat industry.

Resource use is a concern to vegans. It is estimated that it takes 40 calories of fossil-fuel energy to create every 1 calorie of feed-lot beef in the U.S., but it only takes 2.2 calories of energy to create plant proteins.

In addition, 70% of the grain produced in the U.S. is used to feed animals raised for slaughter. Livestock animals consume five times as much grain as is eaten by the population.  According to a Cornell University professor of ecology, David Pimentel, if that same amount were used to feed people directly, nearly 800 million people could be fed globally.

Researchers at Loma Linda University in California have concluded that consumption of meat and dairy should be drastically reduced in order to cut the environmental footprint (use of resources). They rated vegetarians and vegans as requiring 30 percent fewer resources.

To Improve Overall Health

Statistics show that most Americans eat an overabundance of foods that are high in fat, sugar, and the added chemicals contained in processed foods.  The vegan diet is designed to eliminate many of the health risks associated with meat consumption, (such as higher risk of disease) and increase consumption of healthy raw foods like vegetables, nuts, grains and fruits. Vegans (and vegetarians) are known to have lower cholesterol levels, lower blood pressure, lower body/mass indexes (less fat), and lower rates for type 2 diabetes, heart disease, and cancer. So, the vegan diet, when combined with a healthy exercise lifestyle, especially for those who actively work out or compete in athletic events,  produces healthier people.

Why is Vegan Better?

A vegan diet can be healthier than a conventional diet for many reasons.  Vegan foods include whole grains, a variety of vegetables, fruits, and beans, that are rich in essential vitamins, contain lots of needed fiber, are low in fat, and contain no cholesterol. Calcium is derived from eating vegetables like broccoli, kale, collard greens, tofu, fortified juices, and nut milks (soymilk, almond milk, etc.). Iron is obtained from eating things like chickpeas, spinach, pinto beans, and soy products.  Vitamin B12 (which does not occur naturally in plants) can be supplemented in pill form or in products that are fortified with it. Most fruits and vegetables contain essential ingredients like carbohydrates, vitamins, folate, minerals like magnesium and potassium, antioxidants, and phytochemicals (carotenoids, anthocyanins) which help prevent disease.

Some people believe they cannot eat vegan because they won’t get enough protein, but vegans get protein from many sources. For example, green vegetables like kale, broccoli, seaweed, peas, and spinach are good sources of protein and so are various kinds of beans like lima, black, pinto, edamame, and lentils. Grains are another way to get protein and these include brown rice, whole wheat bread, pasta, quinoa, and bulgar. Nuts such as peanuts, pistachios, almonds, cashews, and walnuts are protein rich. Vegans also eat lots of berries, (strawberries, blueberries, etc.) because they contain antioxidants and phytochemicals.

The Problems with Meat, Dairy, and Fish

Meat

The standard American diet is usually centered around red meat. But when red meat is  consumed in excess quantities, it can cause a person to have higher than normal levels of cholesterol and saturated fats. Diets rich in animal fats are associated with higher risks for obesity, heart disease, type 2 diabetes, osteoporosis, hypertension, and several types of cancer.  Red meat also contains carnitine, which causes hardening of the arteries, and studies show that increased carnitine is associated with increased  cardiovascular disease. A meat diet may cause an excess of iron, which studies show can increase your chances for Alzheimer’s disease and colorectal cancer. Most of the processed meat (lunchmeat) is unhealthy because it contains carcinogenic compounds.

The FDA reports that foods high in protein such as meat, poultry, and seafood can cause outbreaks of foodborne illnesses like E.coli and salmonella. Additives are used in the meat industry to enhance the color and appearance of meat, like pink slime and meat glue, which have questionable health benefits.

The EPA estimates that 95% of pesticide residue in the American diet comes from meat, fish, and dairy products.

People on a meat diet have shorter lives and more disability later in life, according to author Michael F. Roizen, M.D., author of “The Real Age Diet”. He says animal products clog your arteries, give you less energy, slow down your immune system, and increase the rates of cognitive and sexual dysfunction.

Dairy

Recent studies are showing that as many as 75 % of the world’s adult population may be lactose intolerant, which can cause a number of health problems. Milk products like cheese and yogurt have been heavily promoted as part of a healthy diet in the U.S. for many years, and only recently has evidence been coming out to the contrary. High intake of dairy products can raise an individual’s cholesterol levels which can lead to obesity, digestive problems, and heart disease. The problem comes from the combination of animal products derived from unhealthy animals and a diet high in refined sugar.

According to Dr. Mark Hyman, M.D. of the Institute for Medical Functional Medicine, dairy consumption has not been proven to increase athletic performance. It does not protect bone strength and may even reduce it. And he says dairy products can increase a man’s risk of prostate cancer by 50%.

Dairy animals are often given supplemental steroids, growth hormones, and antibiotics, all of which may pose health hazards to humans. There has been concern over whether these additives can cause cancer in humans, but the scientific evidence is inconclusive.

Fish

Fish, although high in protein, can contain varying amounts of carcinogens like PCBs and DDT and also heavy metals like mercury, arsenic, lead, and cadmium. These contaminants are linked to cancer, reproductive problems, and neurological deficits.

Conclusion

With all the growing evidence pointing to the health hazards associated with a meat-centered diet, it is no wonder that more people are adopting a vegan (and vegetarian) diet. The benefits are obvious for anyone who wants to live a longer and healthier life. And, with the number of people eating vegan, it is not surprising that an increasing number of restaurants catering to vegetarians and vegans, and there are also numerous meat and dairy substitutes now available to consumers.

Recommended Reading:

• Total Nutrition – Make your own Homemade Multivitamin and Mineral Formula
• 10 Vegan-Friendly Sources Of Protein
• Animal vs. Plant Protein – What’s Better?

Sources:

• What Is Farm Runoff Doing To The Water? Scientists Wade In – NPR
• 11 Convincing Reasons that Going Vegan Isn’t Crazy – Reader’s Digest
• http://www.foodnavigator-usa.com/R-D/Environmental-footprint-of-vegan-and-vegetarian-diets-30-lower-than-non-vegetarian-diets-say-researchers-We-have-to-drastically-cut-consumption-of-meat-and-dairy – Food Navigator USA
• 10 Reasons To Stop Eating Red Meat – Prevention
• Why Go Veg? – Vegetarian Times
• Dairy: 6 Reasons You Should Avoid It at all Costs – Dr. Mark Hyman

The popularity of the organic food movement is spreading like wildfire. Who should we look to for future growth and encouragement?

Women Playing a More Active Role

The organic food movement is undergoing a revolution. Typically a male-dominated field, the food supply industry is seeing a rise in the number of women who are not only farming, but making their voices heard about issues related to the foods we eat.

The change shouldn’t come as a surprise, really.

One health expert and influential business leader, Monica Eaton-Cardone, pointed out: “In many situations, it’s women who represent the largest section of consumer spending, and yet, the majority of people making decisions in merchant companies are men.” Eaton-Cardone says that when women influence the decision-making process you see more appropriate, faster solutions to problems.

Some of the rising stars of the organic food movement are the ones who have raised awareness of the topic, either by building a platform to speak from or by using their existing platform to educate others. Let’s meet some of them.

Clare Leschin-Hoar

Clare Leschin-Hoar has built a following and a reputation by focusing her writing on the issues surrounding the convergence of the environment, food, and health.

A national writer, speaker and moderator, she has waded into the complicated waters of sustainable seafood and fishing to bring insight and thought into an emotionally charged topic.

She’s covered some of this generation’s toughest food questions: antibiotics in food production, food waste, and regulations for food suppliers. Her work has appeared in publications such as The Guardian, Scientific American, and Time.

Follow her: 

Carey Gillam

Reuter’s reporter Carey Gillam doesn’t shy away from the tough topics related to farming. She focuses on genetic engineering, reporting on issues surrounding GMOs, Monsanto, and DuPont.

Despite pressure from her opponents, Gillam strives to be fair in her reporting and refuses to avoid asking tough questions of both sides of an issue. Her work can be found on C-Span and in the Washington Journal, to name a few.

Follow her:  

Melanie Warner

Author of Pandora’s Lunchbox: How Processed Food Took Over the American Meal, Melanie Warner is a freelance reporter for the New York Times. Her career as a food science writer began when she questioned how an individually wrapped slice of cheese could remain the same for years.

A former business reporter, she used her investigative skills to look into the inner workings of the food industry and was horrified by what she found. Her years of research into the new realities of food science have helped bring to light the true nature of processed food and have helped fuel the cry for a return to “real food.”

Follow her:  

Vani Hari

According to Time Magazine, Vani Hari (author of The Food Babe) is one of the most influential people on the Internet. Food activist, blogger and author, Hari has come under fire for her activism regarding food science.

Her interest in food science began after a health scare related to her diet landed her in the hospital. Determined to change her eating habits, she started investigating the food she ate and shared her findings on her blog. Since her beginning, Hari has amassed a huge following: a single tweet from her account can garner over 50,000 signatures on a petition in a matter of hours.

Critics claim she specializes in pseudoscience, using scare tactics to propel the public to action, while supporters point to her successes as proof of her legitimacy. Either way, she is bringing attention to the issues of food science on a national level.

Follow her:  

Conclusion

Historically, the food industry has operated largely unchecked, even as the idea of food merged into food science. Writers such as the ones named above are working to turn the public’s attention to this phenomenon, demanding answers and raising awareness to what is happening behind the scenes at farms, grocery stores, and laboratories across the nation.

If you truly “are what you eat”, these women are making sure you know exactly what you’re becoming.

Recommended Reading:

• 8 Easy Steps to Health
• Total Nutrition – Make your own Homemade Multivitamin and Mineral Formula

Sources:

• “Educate women on opportunities”, says Monica Eaton-Cardone – Security News Desk
• Author Clare Leschin-Hoar’s contributions – Future Food 2050
• Biotech’s Assault on Balanced Journalism – Organic Consumers
• Interview with Melanie Warner – Author of Pandora’s Lunchbox – 100 Days of Real Food
• Food Babe blogger Vani Hari taking heat over health science – The Denver Post
• Taking On the Food Industry, One Blog Post at a Time – The New York Times

Living a healthy lifestyle is all about making the healthiest choices. But what if the best choice (or the information needed to make the best choice) wasn’t available to you because the people tasked with looking out for you and your interests don’t have the same high standards and the corporations don’t deliver the same high-quality products in the United States as they do in Europe?

Whether it’s an American corporation introducing organic products in Europe but not in the U.S., the fact that we are denied the opportunity to know what’s in our food or where it came from, or the disproportionate amount of refined sugar and chemicals in our everyday products, it’s disheartening to realize that companies are more than happy to take advantage of corporate friendly, health-indifferent attitudes in the United States. For every company claiming that a safer, healthier way of producing food isn’t “cost-effective,” it is interesting to see what they’re doing in other countries. It’s becoming increasingly clear that cost is not the only reason they’re giving consumers in the U.S. less than their best.

Organic Fast Food is Finally an Option – But Not For Everyone

Let’s look at McDonald’s, one of the largest fast food chains and a worldwide symbol of the United States. They’ve been experiencing a decline in sales numbers as consumers make better lifestyle choices and become more health-conscious. The United States is now the largest organic market in the world, and McDonald’s corporate attempt to grab a piece of that pie is their new pledge to use only cage-free eggs by 2025. They’re also introducing a hamburger made entirely of organic meat.

McDonald’s promised the European Union they would only use cage-free eggs by 2011. Now they make the same promise to U.S. citizens with a 10-year target date? And yes, they will be offering an organic burger – but only in Germany, the second-largest organic market.

McDonald’s also sells organic milk at their U.K. locations. Many consumers in the United States are not aware that McDonald’s can and does make more animal welfare friendly and environmentally sustainable choices in other countries even though we are the largest organic market in the world.

Three Little Letters

Countless activists in the United States are fighting for the right to mandate labeling genetically modified foods. Opponents claim labeling all of these products will raise the cost of food, a cost they will be forced to pass on to the consumer. But this argument ignores the fact that the European Union, Japan, Brazil, Australia, and China are among the 64 countries that currently require GMO labeling. If so many countries already require labeling, why not simply extend that consideration to the United States? Obviously, corporations are aware of the rising numbers of health-conscious Americans that will choose a more environmentally conscious and healthy option.

A Little Something Extra

When looking at the way food corporations treat consumers in the United States, it’s also interesting to note the unhealthy things they add to our food. The FDA seems content to let corporations treat us like guinea pigs, sitting back and claiming there is a lack of concrete evidence to remove ingredients until something forces their hand.

For example, the majority of pigs in the United States are still raised using the muscle drug ractopomine, which is banned in the European Union, China, and Russia. The U.S. has been claiming there is no evidence for this ban in science, while China, the largest consumer of pork worldwide, sees it as a threat to food safety. It seems odd that the pork companies in the U.S. argue that there is no science supporting concern when other nations have clearly found evidence to the contrary.

This isn’t the only time products in the United States have added a little something extra that can compromise our health. Companies in the U.S. can sell “bromated bread” which contains potassium bromate. Since the 1980s, that additive has been considered carcinogenic, but the FDA only asks that it be eliminated on a voluntary basis. Unfortunately, this is not the only potentially dangerous food additive that the FDA is unwilling to take a stand on, leaving U.S. consumers at the whims of companies trying to make the most profit possible.

Consumer Action

You’re a consumer in the United States who has done the research, and you’ve decided that you want to lead a healthier, more sustainable, eco-friendly life. It’s hard enough to change old habits and learn to appreciate healthy choices without having to sift through misinformation. As you become more informed and discover the extent to which you need to protect your own health, you may become furious with the American food system. You’d have every right to be. More and more companies show they are willing to accommodate stricter international standards while taking full advantage of lax regulations in the United States.

Let’s face it, corporations run America. Despite the fact that 90% of Americans want GMOs labeled, The DARK Act has passed Congress. Our crops and our soil are poisoned with glyphosate. And it’s not just our food industry that is corrupt. Our personal care products are filled with ingredients that are banned overseas. Our water is contaminated with fluoride. Until we face the fact that our government officials are bought and owned by corporate interests, and we make real change in the electoral process and how we protect consumers, we will have to provide our own due diligence to protect our health.

Recommended Reading:

• Understanding and Detoxifying Genetically Modified Foods
• Scientists Against GMOs – Hear From Those Who Have Done The Research
• Doctors Against Vaccines – Hear From Those Who Have Done The Research
• Celebrities Against Circumcision

Sources:

• McDonald’s Just Unveiled Its First Organic Burger – Grub Street
• Chef Jamie Oliver Praises McDonald’s in England – Politifact
• A Possible Carcinogen Is Still Lurking in America’s Bread – Take Part
• US Is Missing Out On China’s Pork Boom Because Its Pigs On Muscle Drugs – Bloomberg Business

Eating local is something many of us strive for, but it can be easier said than done. We are at the mercy of the growing season for whatever local fresh produce is available and at the mercy of our work schedules for the time to track it down.

Farmers markets and local farm stands are a great place to find in-season fruits and veggies during a good part of the year, but busy schedules and weekend obligations can make regular market shopping difficult. The reality for many of us is that quick trips to the grocery store on the way home are what we can manage.

Some stores will carry local produce when they can, but most of the year it is imported from other regions. Additionally, prices are often higher for local because small farmers can’t offer stores the same wholesale margin as giant corporate farms. Those of us who garden can only enjoy meals from dirt to plate for so many months before the growing season ends.

Still, we know how important it is. We know that buying from local farms strengthens our local economy. We know we reduce our impact by supporting sustainable agricultural practices and reducing the distance our food travels to reach us. This is why we need to know more about storage crops.

Storage Crops to the Rescue!

Storage crops are foods that will last most of the year under the right conditions and include foods like potatoes, onions, shallots, garlic, root vegetables, winter squash, and pumpkins. The right conditions may seem daunting and mysterious, as root cellars have become something in our grandmother’s stories of the past, but just because you don’t have a root cellar doesn’t mean you can’t keep storage crops through most of the winter.

I have used my garage, pantry, attic, and closet to store local staples and had great success. Sure, some things only make it to April, but there’s enough produce growing again by that time that it really doesn’t matter. You can make the most of a single trip to the farmers’ market or a local farm stand in the fall and stock up a store of these crops at excellent prices. It takes a little planning, but there are many creative ways to keep your food supply local year round.

Potatoes

People have been raising families on potatoes for centuries. They’re versatile, they’re nutritious, and they’ll keep for months. They are easy to grow and don’t require a lot of garden space. There are even creative options like vertical potato cages that allow you to keep layering as the foliage climbs upward. If you don’t have room for gardening, or have a larger family than you can grow enough potatoes for, many farmers offer them at discount bulk prices as a storage crop. The important basics are storing them in a cool, dark, well-ventilated place; 50 to 60 degrees is your target temperature. Cellars and basements are ideal, but covered boxes in the garage, or bins in the bottom of your kitchen cabinets will keep them for quite a while. You can make a lot of different local meals centered around potatoes in the middle of the winter, which makes them a storage crop staple. Depending on the variety of potato, storage conditions, and outside temperatures, potatoes will keep up to 6 months.

Onions

Let’s face it. Almost every recipe calls for onions, so stocking up on your own local supply of this vegetable is going to take you a long ways towards a more local year-round diet. Much like potatoes, farmers will offer discounted prices on bulk quantities in the fall, so calculate how many onions you think you might use per week and do the math to find out how many pounds you need. Onions need cool, dark, well-ventilated storage conditions, but unlike potatoes they need to stay a little more dry. I like to store my onions in baskets, mesh bags, or hanging braids in my attic. Garages are also a fine place, but cellars and basements can lead to spoilage. Under the right conditions, onions will keep up to 6 months.

Garlic

Garlic is one of those foods that doubles as a medicine and overall health booster, so I try to put it in as many dishes as I can. Garlic is easy to grow and doesn’t require a lot of garden space, and I have managed to grow my entire garlic supply for the year for quite a while now.

This year I planned ahead and grew extra to plant as the following year’s garlic seed so I wouldn’t have to buy it. Garlic can be grown, cured, and braided for hanging storage, or it can be purchased from a farmer in bulk. You want to store it pretty much the same way as onions. Because it can be stored hanging in long braids, it doesn’t take up much room and adds a festive look to your storage area. You can easily get away with never buying garlic from the grocery store again. You can easily get away with never buying garlic from the grocery store again. Under the right conditions, hardneck garlic varieties will keep up to 10 months and softneck garlic varieties will keep up to a year.

Winter Squash and Pumpkins

I heard something in the news recently about the expected canned pumpkin shortage for the coming year because of this past spring’s wacky weather in the Midwest, so now is a better than ever time to start buying and storing local pumpkins and winter squash. This is a fun crop to stock up on, because it can involve an October trip to the pumpkin patch. Usually farms with a u-pick pumpkin field will also offer a variety of squash in their farm stand. As long as there is a stem left on them and they are kept below 60 degrees, with low humidity, squash can keep until the following summer in your garage, attic, closet, or sometimes just sitting out on your kitchen counter. They are more prone to spoilage than the other storage crops, so it is important to sort them regularly and eat the ones that don’t look like they’ll make it. The great bonus thing about having a lot of storage squash is that every time you cook one, you can roast the seeds as a healthy snack. Depending on the variety, storage conditions, and outside temperatures, pumpkins and winter squash will keep up to 8 months.

Storage Crops are Winter Staples

Once you get in the habit of planning winter meals around the storage crops you have on hand, you will find yourself with a delicious, nutritious, local and seasonal diet. Potatoes provide plenty of potassium, iron, B6, and fiber. Onions are high in Vitamin C, B6, essential minerals, and fiber. Garlic is rich in calcium, magnesium, iron, potassium, zinc, selenium, antioxidants, and Vitamin C; and also provides anti-microbial and anti-bacterial properties. Winter squash and pumpkins are a straight up superfood, offering high levels of beta-carotene, Vitamin C, Vitamin D, antioxidants, polysaccharides, and fiber. Let’s also not forget the seeds, offering a powerhouse of nutrients in a tiny, crunchy package.

There are even a few other veggies that will keep as storage crops with a little ingenuity. Root vegetables like carrots, parsnips, turnips, and beets will keep for months in the refrigerator or a bucket of moist sand. Apples can keep for months if stored in a cool place and sorted regularly for rot.

Remember that the lack of a root cellar is not holding you back. There are a lot of storage options that mostly fit the criteria and will give you months of local meals. Now that you know the low-down on storage crops, it’s the perfect time of year to get out there and stock up. You will thank yourself for it in January.

Recommended Reading:

• How to Make a Tincture
• Total Nutrition – Make your own Homemade Multivitamin and Mineral Formula
• Homemade Calcium and Magnesium
• Homemade Vitamin C

Sources:

• Keeper Crops – Gardeners.com
• Build a Root Cellar in Your Home – Rodales Organic Life
• Potato Goodness Unearthed – Potato Goodness.com
• Options for Storing Potatoes at Home – University of Idaho Extension
• National Onion Association – Onions USA
• Garlic Nutrition and Facts – Nutrition and You
• Storing Pumpkins & Winter Squash – All About Pumpkins
• Enjoy the Taste and Health Benefits of Winter Squash – Michigan State University Extension
• National Farmers’ Market Directory

If you Google ways to increase your breast milk supply, you’ll find a wide range of advice, not all of it healthy. Ideas range from prescription medicines to drinking Gatorade, and most of them are poor choices. Many advocate increasing refined sugar intake through sugary drinks and fruit juices.

If your breast milk supply is low, the first two things you need to ask yourself is, “Are you getting enough to eat?” and “Are you drinking enough water?” While sugar can help increase milk supply, extra sugar can also lead to diaper rashes. Instead of fruit juices or refined foods, reach for fruit and water first. Here are four simple, healthy ways to increase your breast milk supply.

Hydration

Proper hydration is the number one key to keeping a good milk supply flowing. Drinks like Gatorade, with all of their artificial flavors, colorings, and additives, actually hinder your milk supply. A good rule of thumb is to drink an 8-oz glass of water every time you breastfeed and carry around a water bottle to sip on throughout the day. Make sure most of what you drink is water, but if the idea of plain water is unappealing, other options do exist.

Other good sources for hydration include coconut water and fruit infusions. Besides tasting great, coconut water is a great source of minerals and electrolytes. Fruit infusions are flavored waters that have traces of vitamins and minerals; they are easy to make at home. Although it may be easier said than done for some, try to avoid caffeinated beverages. If you do drink coffee or tea, make sure to drink extra water.

On the other hand, too much water in the system can inhibit breast milk production. Stay hydrated, but don’t keep adding fluids to the body if hydration is not the problem.

Breast Pumping

While not the first go-to for many mothers, pumping, if done in addition to nursing, can be a highly effective way to increase supply. Tricks include pumping after each nursing session, adding an extra pumping session or two during the day, cluster pumping, power pumping, and nursing vacations.

Cluster pumping is when you nurse and pump every half hour or hour for a couple of hours.

Power pumping is like interval training for breastfeeding. Plan to do this for a couple of days. Pick an hour where you can sit and relax. Pump for twenty minutes, rest for ten, pump again for ten, rest for ten, then pump again for ten minutes.

Nursing vacations include spending two to three days, trying to relax and nurse and pump as often as possible.

All of these techniques help increase supply by mimicking the increased demand from a baby during a growth spurt. Simply put, increased demand for milk will increase the supply.

Natural Galactogogues

Because breast milk production is maintained by local feedback mechanisms (autocrine control), more frequent and more thorough emptying of the breast typically results in an increase in supply. A galactagogue is a substance that promotes lactation in humans and other animals. Natural galactagogues include foods, herbs, teas, and nutritional supplements. If the breast milk supply is low, even after breast pumping, it may be time to look at galactagogues, but do consider a thorough evaluation with a natural health care practitioner who is familiar with maternal health issues. Maternal hypothyroidism is a common cause of low breast milk production, and medications can also reduce milk as well.

Healthy Foods

Oatmeal is probably the most well-known choice of food for increasing breast milk production. If you want to try oatmeal, skip the instant ready packs and choose fruit instead of refined sugars to sweeten it. A well-balanced diet consisting of 80% fresh produce is is the foundation for optimal health, and for most moms, adding more fresh, raw, organic produce to the diet may be enough to stimulate milk production. Other favorites of nursing mothers include carrots, seaweed soup, garlic, fennel, fennel seed, cashews, alfalfa, asparagus, almonds, sunflower seeds, sesame seeds, coconut, fennel, chaste tree fruit, chicken soup, cilantro, papaya (some say green works better), pumpkin, dates, and ginger. All of these foods are powerhouse sources of nutrients that also help in milk production.

Herbs, Teas, and Nutritional Supplements

As mentioned, garlic, ginger, and fennel seed can increase milk production. Other options along the herbal variety include fenugreek, anise, coriander, cumin, dandelion, dill, caraway, red clover, red raspberry, nettle, marshmallow root, borage, and blessed thistle. These are commonly made into teas or tinctures and are widely appreciated for their ability to increase milk supply.

The most common herbal remedies for increasing breast milk production include:

Garlic & Ginger are two herbs that seem to help with almost every health ailment. Both are known galactagogues, and there are also additional benefits to consuming both of these while breastfeeding. Ginger root stimulates the body in many ways, including the release of milk. Eating garlic or taking a garlic supplement can stimulate the supply of milk and can reduce the risk of  mastitis (and alleviate it). Babies have also been found to enjoy the taste of breast milk when their mothers consume copious amounts of garlic and therefore, nurse more often.

Red Raspberry Leaf is a regular ingredient in pregnancy and breastfeeding teas and tinctures. It helps to increase breast milk production, and it also helps the uterus recover after birth. Red Raspberry Leaf is incredibly high in vitamins and minerals, including Niacin (a B vitamin).

Alfalfa is  great for increasing breast milk production while providing the body with many vitamins and minerals. It is particularly high in Vitamin K, which helps to staunch bleeding. Many midwives encourage clients to consume alfalfa for six weeks before birth and for several months after birth to help avoid hemorrhaging, to help the body recover from the birth, and to help the body produce plenty of breast milk.

Fenugreek (Trigonella foenum-graecum) is a member of the pea family and is  commonly used around the world for centuries as a herbal galactagogue. It has been theorized that fenugreek may affect milk production due tot he fact that milk glands are similar to sweat glands, and fenugreek stimulates sweat production. The herb is usually discontinued once milk supply has reached the desired output, but there is not risk with using the herb long term.

It’s said that with fenugreek you can judge the proper dosage by smell. Once you have reached the ideal dosage of fenugreek, your sweat is said to smell like maple syrup.

Goat’s Rue (Galega officinalis) is widely used in Europe due to the observation that it increased milk supply in cattle in the early 1900’s. No human trials have been done; however, limited studies involving animals have shown a milk supply increase of up to 50%.

Milk Thistle (Silybum marianum), also known as St. Mary’s thistle, has been historically used in Europe. Early Christians thought that the white veins on its leaves represented Mary’s milk.

Inositol and Choline are two vitamins in the B complex family that have been used for centuries to help increase breast milk production. Too many B vitamins in the body can hinder milk production, and taking just one or two B vitamin nutrients without the other B vitamins for long periods of time can cause problems. The effectiveness of nutritional supplementation is highly individualized, as it depends upon whether someone happens to be deficient in something they may never have otherwise noticed.

How To Increase Your Milk Supply Without Losing Your Mind (By Mom Loves Best)

Conclusion

Not all breast milk is created equal. The better the mother’s diet, the better her breast milk will be. Eating a truly healthy diet consists of 80% raw produce, more vegetables than fruit. A healthy diet isn’t found in packages. Healthy foods don’t have ingredients that only a chemist would understand. A healthy diet eliminates artificial flavors, colors, preservatives, MSG, trans fats, and GMOs. The healthiest diet is a diverse, organic diet filled with nutrient dense foods and plenty of clean water. A healthy diet makes the healthiest breast milk. If a breastfeeding mother consumes pesticides in her food, they will be passed on to her baby in her breast milk.

While building a good milk supply may seem challenging, the number one thing to keep in mind is that the more you feed the baby, the more your body will produce. The ideas mentioned in this article are meant to help support your body’s efforts to produce milk. Keeping yourself in the best possible health will help your body in your endeavors to feed your baby. Taking a nutritional supplement can help with making sure you get all the nutrition your body needs.

Supplements that Promote Lactation:

• Lactoferrin 250mg – Jarrow Formulas
• Galactagogue Formula (Formerly Lactate Support) – Gaia Herbs
• Mothers Lactation – Herb Farm
• More galactagogue supplements

Further Reading:

• The Best Supplement and the Best Herb
• SIDS and SUID
• Circumcision, the Primal Cut – A Human Rights Violation
• Common Bad Parenting Advice You Should Ignore

Sources:

• 80% Raw Food Diet – Organic Lifestyle Magazine
• 10 Foods to Increase Lactation – Mom 365
• Herbal Remedies for Milk Supply – BreastFeeding Inc
• Hydration While Breastfeeding – Ask Dr. Sears
• I’m not pumping enough milk. What can I do? – kellymom
• Fenugreek: One Remedy for Low Milk Production – Breastfeeding Online
• Swafford S, Berens P: Effect of fenugreek on breast milk volume. Abstract, 5th International Meeting of the Academy of Breastfeeding Medicine, September 11-13, 2000, Tucson, AZ.
• Co MM, Hernandez EA, Co BG: A comparative study on the efficacy of the different galactogogues among mothers with lactational insufficiency. Abstract, AAP Section on Breastfeeding, 2002 NCE, October 21, 2002.

If you have MS, it is long past time for you to choose to eat the healthiest possible diet. Let’s face it, your immune system is in free fall. It is so confused, it is attacking the myelin sheath that coats your nerves and possibly your nerves as well. You know how serious this is. You know the devastation this disease can do to your body. Are you willing to do all you can do to heal your immune system? If the answer is yes, your diet is key.

The healthiest diet is a plant-based diet consisting of 80% fresh, raw, organic produce – more vegetables than fruits.

Avoid These Foods If You Have MS

• Any “food” that contains the following:
• Artificial flavoring
• Artificial color
• Preservatives
• MSG
• Trans Fats
• Sugar
• High fructose corn syrup
• Gluten (Which means no wheat including kamut, faro, spelt, durum, bulgur, or semolina and no barley, rye, or triticale. Oats may be a problem, too.)
• Dairy
• Caffeine
• Canola
• Soy
• GMOs
• Any foods you have had an allergic reaction to

In other words, cut out all processed foods. Choose whole foods, organic foods filled with nutrients.

Be Sure To Eat The Following Foods

• A wide variety of healthy fats (be sure you get enough omega3 fatty acids)
• A wide variety of produce (make salads with 15 or more veggies!)
• Foods that continually detox the body like garlic, onions, cilantro, ginger, and turmeric
• Lots of pure water

Consider the Following Supplements

• B Complex vitamins high in B-12
• Vitamin D
• Coenzyme Q10
• Multi-vitamins and minerals

If you are willing to do the work, you can get healthy. It all starts with giving the body the nutrients it needs to heal itself. If you have MS, you have a sick gut. This diet will help you heal the gut. You can’t do it part way. You need to learn all you can about true health and you need to practice what you learn. Yes, this means you will overhaul your diet, but you will feel so much better, so fast.

Further Reading:

•  Naturally Treat Multiple Sclerosis – Therapies, Diet, Pain Management, Alternative Medicine
• Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases
• Being Diagnosed With Multiple Sclerosis and Refusing To Live With It

Let’s redefine a pick me up. Reaching for a cup of coffee or donut is fast and easy, and while the pick me up is quick, you’ll end up paying for it later. Not only do conventionally processed snacks lead to an energy crash later, they have a deleterious effect on your overall health and mood in the long run.

Your gut is the key to overall health and functions like a second nervous system due to the amount of neurotransmitters produced there. Studies are increasingly finding that what you eat plays a huge role in lowering your anxiety and boosting your mood. The more willing you are to choose a healthy, whole-food treat over a nutrient-empty, quick fix, the more you’ll reap the benefits – both now and later.

Here are a few snacks that can bring you the boost you’re looking for.

Chocolate

Let’s start with an easy one… chocolate. Chock-full of antioxidants and capable of delivering the endorphins, dopamine, and serotonin that your brain needs to regulate your mood, chocolate also provides assistance to the cardiovascular system. Not all chocolate is created equal, though! The act of processing cacao can remove or change most of its healthy compounds, and most of conventional chocolate includes detrimental additives like soy lecithin. Chocolates also contain a variety of sugars that disrupt the balance of gut microbes and can create an overgrowth of Candida. Look for raw chocolates that use sweeteners like raw coconut sugars, stevia, or raw honey. The fewer ingredients listed, the more likely you are to reap the benefits of a midday truffle.

Fermented Foods

Social anxiety can be a major downer, but according to a recently published study, people who consume fermented foods might be less likely to experience it. Looking at young adults enrolled in a psychology class, the students who consumed naturally fermented foods like sauerkraut, kimchi, and pickles exhibited fewer symptoms of social anxiety. The students who reported the greatest benefit from the fermented foods were students who were genetically predisposed to social anxiety disorder.

In addition, traditionally fermented foods also benefit your nervous and immune systems, provide beneficial bacteria, and making several nutrients easily digestible. It’s important to choose fermented foods that have been fermented with lactic acid to get all of the benefits from these foods.

Avocado

Who doesn’t love fatty food? We are biologically engineered to want to eat fatty things, which can sometimes lead to trouble, diet-wise. Sometimes experts can’t agree on which fats to eat, but pretty much everyone is cheering on the avocado. You can join us! Filled with protein, loaded with serotonin boosting monounsaturated fats, a great natural source of B vitamins, avocados have a stacked deck when it comes to promoting a good mood. They’re also a versatile addition to any menu. Smoothies, salads, tacos, guacamole, or cut in half and served with a spoon…it’s harder to find something you can’t add avocado to.

Berries

There’s something irresistible about fresh berries. Plump and juicy, with that little burst of sweetness, the different varieties make it easy for everyone to have a favorite. They’re also a fantastic source of antioxidants. A steady supply of antioxidants has been shown to lower levels of depression in addition to repairing cell damage and helping prevent cancer. They’re also a perfect pick me up, whether tossing back a quick handful of blueberries or blending a decadent raspberry and coconut milk smoothie.

Omega-3 Fatty Acids

Okay, so omega-3 fatty acids are not technically a snack food. But when a nutrient provides enough dopamine and serotonin to be described as natural Prozac, it’s impossible to not mention it on a list of good mood foods. A review of more than 25 studies over the past 15 years found that people who ate the most fish were 17% less likely to suffer from depression.

Walnuts slow cognitive degeneration and promote sleep. They can triple melatonin levels. Chia, flax, and hemp, the holy trinity of the health nut’s seed shelf, provide fiber, boost brain health, and add a little extra protein to help you feel fuller longer. What gives these foods all of this positive health mojo? Omega-3 Fatty acids!

Fish can be a dicey proposition due to mercury contamination, but incorporating a low-mercury fish like salmon into your rotation can have significant brain benefits.

Sprinkle some flax, hemp, or chia seeds on salads or in smoothies. Mix a container of soaked and sprouted trail mix with extra walnuts to replace a not so happy snack at work. Munch on some smoked salmon.

Make Simple Switches for Big Benefits

Every other ad or commercial suggests that the latest depression medication is all you need to live the life you’ve always wanted. Choosing health over immediate gratification appears to be a slow process when there is always a new version of the magic mood pill. It seems like a small step to swap out conventional, processed foods for healthy, whole food choices, but every step toward better overall bodily function is a step toward elevating and stabilizing your mood. Be sure to check out How Candida Leads to Depression, Anxiety, ADHD, and Other Mental Disorders.

Recommended Supplements:

• Arctic Omega-D – Nordic Naturals (vitamin D and omega 3s)
• Basic B Complex Thorne Research

Recommended Reading:

• Mental Health, Physical Health & B Vitamins – Nature’s Valium
• How Candida Leads to Depression, Anxiety, ADHD, and Other Mental Disorders
• Natural Remedies for Depression

Sources:

• Decreased social anxiety among young adults who eat fermented foods – Science Daily
• How Candida Leads to Depression, Anxiety, ADHD, and Other Mental Disorders – Organic Lifestyle Magazine
• Fish consumption and risk of depression: a meta-analysis – Journal of Epidemiology and Community Health
• Flax, Chia or Hemp Seeds – Which Are Healthier? – City Girl Bites
• What’s New and Healthy About Avocados – World’s Healthiest Foods