Striving4Zen

Keep in mind that fruits also contain fructose, although an ameliorating factor is that whole fruits also contain vitamins and other antioxidants that reduce the hazardous effects of fructose.

Juices, on the other hand, are nearly as detrimental as soda, because a glass of juice is loaded with fructose, and a lot of the antioxidants are lost.

It is important to remember that fructose alone isn’t evil as fruits are certainly beneficial. But when you consume high levels of fructose it will absolutely devastate your biochemistry and physiology. Remember the AVERAGE fructose dose is 70 grams per day which exceeds the recommend limit by 300 percent.

So please BE CAREFUL with your fruit consumption. You simply MUST understand that because HFCS is so darn cheap, it is added to virtually every processed food. Even if you consumed no soda or fruit, it is very easy to exceed 25 grams of hidden fructose in your diet.

If you are a raw food advocate, have a pristine diet, and exercise very well, then you could be the exception that could exceed this limit and stay healthy. But in my experience that is far less than one in 1,000 people and probably closer to 1 in 10,000 people.

So please, carefully add your fruits based on the table below to keep the total fructose from fruit below 15 grams per day.

Fruit Serving Size Grams of Fructose Limes 1 medium 0 Lemons 1 medium 0.6 Cranberries 1 cup 0.7 Passion fruit 1 medium 0.9 Prune 1 medium 1.2 Apricot 1 medium 1.3 Guava 2 medium 2.2 Date (Deglet Noor style) 1 medium 2.6 Cantaloupe 1/8 of med. melon 2.8 Raspberries 1 cup 3.0 Clementine 1 medium 3.4 Kiwifruit 1 medium 3.4 Blackberries 1 cup 3.5 Star fruit 1 medium 3.6 Cherries, sweet 10 3.8 Strawberries 1 cup 3.8 Cherries, sour 1 cup 4.0 Pineapple 1 slice (3.5" x .75") 4.0 Grapefruit, pink or red 1/2 medium 4.3

Fruit Serving Size Grams of Fructose Boysenberries 1 cup 4.6 Tangerine/mandarin orange 1 medium 4.8 Nectarine 1 medium 5.4 Peach 1 medium 5.9 Orange (navel) 1 medium 6.1 Papaya 1/2 medium 6.3 Honeydew 1/8 of med. melon 6.7 Banana 1 medium 7.1 Blueberries 1 cup 7.4 Date (Medjool) 1 medium 7.7 Apple (composite) 1 medium 9.5 Persimmon 1 medium 10.6 Watermelon 1/16 med. melon 11.3 Pear 1 medium 11.8 Raisins 1/4 cup 12.3 Grapes, seedless (green or red) 1 cup 12.4 Mango 1/2 medium 16.2 Apricots, dried 1 cup 16.4 Figs, dried 1 cup 23.0

Labels: American Dietetic Association, fructose, fruits, inflammation

If you're watching your calorie intake, some fruit choices may be better than others. "Some fruits are similar to breads, pastas, and other high-carbohydrate foods, so you want to be smart about choosing fruits that are lower in sugar," says Iva Young, author of Healthy Mom (Yorkshire, 2010). Here are Young's top five low-sugar fruit picks:

Raspberries

Raspberries are an excellent source of fiber, offering 30 percent of the recommended daily value in a single serving, says Young. They also provide a rich dose of vitamin C (50 percent DV), and rank near the top of all fruits for antioxidant content. Try our seasonal Raspberry, Apple, and Frisee Salad, pictured above.

Blackberries

Blackberries also contain terrific amounts of vitamin C and other antioxidants, as well as abundant fiber, vitamin K, folic acid, and omega-3 and omega-6 fatty acids, says Young. A unique way to get blackberries (other than straight out of the carton): Pan-Seared Tilapia with Blackberry Sauce.

Kiwifruit

Kiwi, along with fiber, contains lots of vitamin C and vitamin K, plus -- surprise -- just slightly less potassium than a banana. "Potassium is one of those nutrients that’s absolutely essential for heart health, yet many people don’t get nearly enough," says Young. One healthy and delicious combo: Kiwi and Carambola Tart (if you can't find carambola, aka star fruit, use pineapple).

Strawberries

Strawberries are a dieter's best friend: low in calories, high in fiber. (Seeing a berry theme here? That's right: All berries are loaded with fiber and nutrients, making them one of the best possible fruit picks. Just be sure to choose organic strawberries; berries appear prominently on the "Dirty Dozen" list of highest pesticide residues.) "Strawberries are also an excellent source of vitamin C and flavonoids, promoting lots of antioxidant activity in the body," says Young. Here's a seasonal favorite for adults and kids alike: Easy Strawberry Tart with Oat-Cinnamon Crust.

Oranges

Oranges are an excellent source of vitamin A and the highest amount of vitamin C for any citrus; they also provide powerful antioxidants and, of course, fiber (when you eat the pulp), says Young. Interestingly, "the white pith of the orange also contains flavonoids, and some doctors are even using extracts from the pith to help fight certain types of cancer," says Young. One of our favorite ways to include pith in cooking: this sophisticated but easy recipe for Olive Oil Cake with Citrus Compote.

Labels: Arctium lappa fruit extract, healthy eating, healthy snacks, low sugar

Seed	Nutrients	Find it	Use it	Factoid
Chia	Phosphorous, omega-3 fatty acids, fiber, antioxidants, calcium.	Supplement section; in some granolas.	Sprinkle 1-2 tablespoons of mild-tasting chia over salads or rice.	This tiny seed — of Chia Pet fame — comes from a Central American plant related to mint.
Flax	Fiber, omega-3s, and lignan — a phytoestrogen that may reduce breast-cancer risk.	Bulk or flour section; in some granolas, energy bars, and chips.	Must be ground to digest. Add 1-2 tablespoons nutty flaxseed to oatmeal, smoothies, or muffin batter.	Also called linseed, flaxseed hails from the same plant used to make linen.
Hemp	Protein; well balanced omega-3s and 6s, which may reduce cancer and heart-disease risk.	Refrigerated section; in some granolas.	Add 1-2 tablespoons of these rich shelled seeds to trail mix, granola, or tabbouleh.	Hemp is the only crop that is illegal to grow in the U.S. but legal to import.
Pumpkin	Phytosterols — plant compounds that help reduce cholesterol.	Bulk or flour section; in some granolas and energy bars.	Toss 1 ounce toasted seeds in salads three times per week.	Also called pepitas, seeds can be dried and roasted at home.

Labels: chia seeds, flaxseeds, hemp seeds, pumpkin seeds

Nut	Number of Nuts	Calories
Almonds, raw	14	97
Almonds, dry-roasted, salted	14	98
Brazil nuts, dried	3	93
Cashews, raw	10	98
Cashews, oil-roasted, salted	9	96
Hazelnuts, dry-roasted	10	102
Macadamias, raw	5	102
Macadamias, dry-roasted, salted	5	102
Peanut, raw	17	99
Peanut, oil-roasted, salted	16	96
Pecan halves	10	98
Pine nuts, dried	77	100
Pistachios, dry-roasted, unsalted	29	99
Pistachios, oil-roasted, salted	29	99
Walnuts, dried	13	104

Labels: Calories, Nuts

Signs and Symptoms of Blood Deficiency

Typical signs and symptoms of blood deficiency include:

-history of irregular periods

-light and short menstrual bleeding

-amenorrhea (complete cessation of periods)

-fatigue especially during and after periods

-dry skin, brittle nails, hair loss

-thin body constitution

-tingling and numbness in extremities, muscle tension

-tendency toward constipation and dry stools

-pale complexion, pale tongue, thin and weak pulse

How is Blood Deficiency Treated?

Blood deficiency responds well to dietary changes and usage of blood building herbal tonics. To enrich blood with nutrition there are two general approaches: improving digestive function and absorption of nutrients and adding blood building foods. General guidelines for improving overall digestive function include:

-remove processed and denatured foods from your diet

-reduce or completely avoid sugar

-include fresh vegetables on daily basis

-eat fruit when in season

-consume only best quality organic meats

-regularly consume fermented foods such as sauerkraut, kimchi, yogurt, kefir, miso,

-drink only room temperature water and herbal tea, avoid fruit juices, coffee (especially decaf), sodas, energy drinks

Foods that are specifically used to build blood include:

-animal protein: chicken/beef liver, lamb,beef, chicken, turkey, gelatin, mussels, oysters, sardines, eggs

-grains: rice, oats, wheat, bran flakes, millet

-legumes: lentils, beans (black, kidney, navy, pinto), garbanzo beans, mung beans,

-vegetables: green leafy veggies (swiss chard, spinach, kale), beets, seaweed, sprouts, artichokes, mushrooms, cabbage, celery, watercress

-fruits: cherries, all berries (blackberry, raspberry…), grapes, dried apricots, dried figs, prunes

-nuts and seeds: almond, sesame, sunflower, pumpkin, cashew

-herbs/other: nettles, wheat grass, spirulina, royal jelly, mugwort, white peony root, angelica root, rhemannia root, blackstrap molasses

General suggestions:

-chew your food properly

-sit down when you eat and avoid watching TV, reading, talking on the phone while eating

-try to rest as much as possible during your period and keep you body well dressed and warm

-don’t exercise to the point of exhaustion

-use meditation or any other mind calming exercises that help you relax

Red Peony

Labels: acupuncture, blood building foods, fertility

Type of Yoga	Personality
Ashtanga	Type A, competitive with yourself, high energy, can't sit still, strict, rigid, likes order, likes knowing the right and wrong way to do things, needs to move in order to de-stress
Anusara	Scientific, interested in body alignment and how your body moves internally, introspective, creative, likes to use props, in touch with your emotions

Type of Yoga	Personality
Bikram	Type A, extreme, over the top, needs discipline, loves heat, loves to sweat, craves order and strictness
Iyengar	Strict, rigid, interested in body alignment, likes to be told the right and wrong way to do things, likes to use props
Kripalu	Easy-going, slow-moving, meditative, spiritual, introspective
Kundalini	Meditative, slow-moving, spiritual, likes to be physically and mentally challenged, likes to focus on breath and chant, interested in the chakras and awakening the energy (kundalini) that resides in the base of the spine
Jivamukti	Spiritual, meditative, creative, likes to move, needs to de-stress, likes to be physically and mentally challenged, likes to chant
Vinyasa	Creative, spontaneous, up for a challenge, likes to move quickly, likes to sweat

Labels: anusara yoga, benefits of yoga, bikram, jivamukti, yoga

If the scent or the effects of chemical bug sprays worry you, why not go the natural way? Lavender is a wonderful natural bug repellent, and it smells fantastic, too. Try placing potted lavender and other herb plants near your doors to repel bugs from entering your home. When you're having a picnic or hosting an outdoor dinner party, set some bunches of dried lavender on your table to use as table décor and keep the insects away!

When the party is over, bring it up to your bedroom and place it on your nightstand: lavender is also known to improve sleep quality and promote relaxation.

Labels: bugs away, lavender, natural products