Striving4Zen

Health-food supermarkets are nothing new. But a South African newcomer is expanding the notion well beyond food and vitamins—and even spa services—to include products that support virtually every aspect of a healthy lifestyle.

Cape Town-based Wellness Warehouse, which launched last fall, aims to provide South African consumers with a total solution for healthy shopping. With three stores, Wellness Warehouse offers not just the usual assortment of natural and healthy foods, organics and related products. Also at its stores are a natural medicine dispensary and pharmacy; spa services including facials, body treatments and packages; a cafe serving up sandwiches, salads, smoothies and more; and fitness machines for sale, along with sleep products such as mattresses, pillows and massagers.

All Wellness Warehouse stores emphasize eco-friendly, organic, biodegradable and ethical products and services, with an experience that's inviting, inspiring and informative. Targeting affluent, eco-minded consumers, Wellness Warehouse aims to provide one-stop shopping for everything a healthy lifestyle requires.

Last year we wrote about a Dallas Whole Foods' expansion into spa and concierge services, and this takes the concept another step further, embellishing even more on such stores' experience-based retail. It may not be within the reach of every contender right now, but this could represent the next model for competition in the space. One to watch!

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Labels: cool new place, great idea, living holistically, Wellness Warehouse

"Rompibollo" is a chocolate board which can be divided in pieces of different dimensions. On the relief of each piece is the calorie count. The cool thing about this idea is that with the different dimensions, you can choose how many or how few calories you take in.

Thanks!

Labels: chocolate, great idea, innovative, Rompibollo

Adho Mukha Svanasana
adho = downward
mukha = face
svana = dog

Labels: benefits of yoga, downward facing dog, yoga

When it comes to eating meat, bison — or buffalo in layman's terms — may best beef. Packing significantly less fat per gram than other animal proteins, the average cut of bison contains more iron, protein, and minerals than that of conventional beef.

“There are more saturated fats in the meat of feedlotted animals than in that of grass-fed ones,” says Kevin Weiland, MD, author of The Dakota Diet (Basic Health, 2007). “The fat produces a marbling effect, but other healthy nutrients diminish. Grass-fed bison contains higher levels of healthy omega-3 fatty acids, iron, and antioxidants such as vitamin E.”

Eating bison is also eco-friendly. Like grass-fed cattle, bison graze in open pastures rather than being confined to small plots of land and are fed a combination of grain and hay. This is good for them and the environment because natural foraging stimulates new grass growth. Grass diets also make bison's meat milder and richer. Plus, while farm-raised livestock need daily antibiotics to stay healthy, bison require antibiotics only in cases of medical emergency.

To distinguish buffalo's boons, the National Bison Association has developed a new USDA-audited labeling system, which indicates that the animal wasn't fed growth hormones, unnecessary antibiotics, or animal byproducts, and can be traced back to its farm of origin. Watch for the Certified American Buffalo seal.

BY THE NUMBERS

7.4	Grams of fat in one 3.5-ounce serving of skinless chicken breast
2.4	Grams of fat in one 3.5-ounce serving of bison
69	Percent more iron in bison than beef
25	Percent more protein in bison than beef

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Labels: bison, healthy diet, healthy dining, Omega-3s, red meat

One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.

Eat just one of these nutritional powerhouses and you'll also get about 30% of the Daily Value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and lutein, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats.

Don't worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs.

Add to your diet: Whether boiled, scrambled, poached, or fried (in a nonstick skillet to cut down on the need for additional fats), eggs are great anytime.

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Labels: cholesterol, choline, eating healthy, eggs, health food, lutein, Vitamin K

Seeds are densely packed with many nutrients in order to survive. For example, they are high in fat because fat is the most efficient way for energy to be stored. Seeds are not, however, metabolically active, and they wait until sprouting to begin most of their metabolic activities.

Important antioxidant nutrients, for example, are usually more concentrated at this point in the plant's development than at any other time. Vitamin C, for example, is commonly higher during this sprouting stage than at any later time in the plant's growth processes. Antioxidant enzymes like superoxide dismutase (SOD) also become more plentiful during this time, although there remains a large debate about the value of this enzyme inside our digestive tract when raw sprouts are eaten.

There has recently been considerable media coverage on the benefits of broccoli sprouts. According to Dr. Paul Talalay, M.D., J.J. Abel Distinguished Service Professor of Pharmacology at John Hopkins University, three-day-old broccoli sprouts consistently contain 20 to 50 times the amount of chemoprotective compounds found in mature broccoli heads, and may offer a simple, dietary means of chemically reducing cancer risk.

However, not all sprouts are such nutritional superstars. In fact, according to the University of California at Berkeley Wellness Letter (School of Public Health) V 12, N 1, 10/95:

"Bean sprouts are a good low-calorie way to liven up your salad or sandwich but they're no nutritional giants, particularly since portions are typically small. Even if you eat half a cup of mung bean sprouts, you'll get only 7 mg of Vit C, about one-tenth the daily RDA, plus small amounts of iron and B vitamins. Alfalfa sprouts are the least nutritious."

One benefit of sprouts is that they may be easier to digest. This may be because of some of the conversion of some starch into simple sugars that occurs with the sprouting process.

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Labels: cancer, chia seeds, eating healthy, sprouts

This tiny, dark, round fruit is about the size of a blueberry (with a large, inedible seed) and tastes like chocolate and wildberries. Acai (pronounced ah-sigh-ee) is enjoyed mostly as juice in health drinks and smoothies or dried and mixed with granola. Called a "superfood," acai is rich in anthocyanins (responsible for its royal purple color) and essential fatty acids, both believed to provide many health benefits.


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Labels: acai, berries, fruit, healthy food, superfoods

By now, most people know they should be eating more vegetables. But are there ways to get more from the vegetables you already eat?

When it comes to vegetables, it’s not only how much we eat, but how we prepare them, that influences the amount of phytochemicals, vitamins and other nutrients that enter our body.

The benefits are significant. People who consume lots of vegetables have lower rates of heart disease, hypertension, diabetes, eye problems and even cancer. But how should they be served?

Surprisingly, raw and plain vegetables are not always best. In The British Journal of Nutrition next month, researchers will report a study involving 198 Germans who strictly adhered to a raw food diet, meaning that 95% of their total food intake came from raw food. They had normal levels of vitamin A and relatively high levels of beta carotene.

But they fell short when it came to lycopene, a carotenoid found in tomatoes and other red-pigmented vegetables that is one of the most potent antioxidants.

“There is a misperception that raw foods are always going to be better,” says Steven K. Clinton, a nutrition researcher and professor of internal medicine at Ohio State University. “For fruits and vegetables, a lot of times a little bit of cooking and a little bit of processing actually can be helpful.”

The amount and type of nutrients that eventually end up in the vegetables are affected by a number of factors before they reach the plate, including where and how they were grown, processed and stored before being bought. Then, it’s up to you. No single cooking or preparation method is best. Water-soluble nutrients like vitamins C and B and nutrients called polyphenolics are often lost in processing.

Studies show that after six months, frozen cherries have lost as much as 50% of anthocyanins, the healthful compounds found in the pigment of red and blue fruits and vegetables. Fresh spinach loses 64% of its vitamin C after cooking. Canned peas and carrots lose 85 - 95% of their vitamin C, according to the University of California, Davis.

Fat-soluble compounds like vitamins A, D, E and K and the antioxidant compounds called carotenoids are less likely to leach out in water. Cooking also breaks down the thick cell walls of plants, releasing the contents for the body to use. That is why processed tomato products have higher lycopene content than fresh tomatoes.

In January, a report in The Journal of Agriculture and Food Chemistry concluded that over all, boiling was better for carrots, zucchini and broccoli than steaming, frying or serving them raw. Frying was by far the worst.

Still, there were tradeoffs. Boiling carrots significantly increased measurable carotenoid levels, but resulted in the complete loss of polyphenols compared with raw carrots.

That report did not look at the effects of microwaving, but a March 2007 study in The Journal of Food Science looked at the effects of boiling, steaming, microwaving and pressure cooking on the nutrients in broccoli. Steaming and boiling caused a 22 - 34% loss of vitamin C. Microwaved and pressure-cooked vegetables retained 90% of their vitamin C.

What accompanies the vegetables can also be important. Studies at Ohio State measured blood levels of subjects who ate servings of salsa and salads. When the salsa or salad was served with fat-rich avocados or full-fat salad dressing, the diners absorbed as much as 4 times more lycopene, 7 times more lutein and 18 times the beta carotene than those who had their vegetables plain or with low-fat dressing.

Because nutrient content and taste can vary so widely depending on the cooking method and how a vegetable is prepared, the main lesson is to eat a variety of vegetables prepared in a variety of ways.

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Labels: healthy cooking, healthy diet, NY Times, vegetables, Vitamins

ZEVIA® carbonated stevia supplement is THE NATURAL ALTERNATIVE TO DIET SODA® for one very important reason: the ingredients. ZEVIA® contains none of the chemically processed artificial sugar substitutes, artificial flavors or artificial colors found in diet sodas. ZEVIA® is all-natural, has five calories or less, and only 20 mg of sodium (Natural Orange & Natural Twist)

All three delicious ZEVIA® varieties - ZEVIA® Natural Cola, ZEVIA® Natural Orange, and ZEVIA® Natural Twist - are healthier and taste better than diet soda [according to the company].

Labels: diet soda, new product, Stevia, Zevia

Garbanzos (also called chickpeas) are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, garbanzos' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, garbanzos provide virtually fat-free high quality protein. But this is far from all garbanzos have to offer.

Garbanzos are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars.

Garbanzo beans are an excellent source of molybdenum as well as manganese. They are also a very good source of folate and a good source of protein, dietary fiber, copper, phosphorous and iron.

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Labels: chickpeas, folate, garbanzo beans, healthy diet, manganese, molybdenum, protein, sulfites

Green Tea
Green tea works beautifully to reduce inflammation, provides powerful antioxidant benefits, and can reduce the harmful effects of sun exposure. Current research indicates that EGCG, an extract of green tea, can prevent collagen breakdown and reduce UV damage to skin. EGCG also has been shown to inhibit several types of MMP's, which means that EGCG can protect skin from aging. Green tea is easy to find in skin-care products, but you need to make sure it's present in a sufficient amount (if it is listed after the fragrance or preservatives, it likely won't amount to much for your skin). Studies on animals have shown that green tea also has an anticancer/antitumor effect on multiple organs, including skin.

Soy Isoflavones/Extract
Soy and its components are reliable antioxidants for skin, and have proven anti-inflammatory effects, which reduce signs of irritation. The increased use of soy extract in anti-aging products is largely due to studies showing that genistein (a component of soy) has a collagen-stimulating effect and that various compounds in soy affect skin thickness and elasticity. Other studies have shown that applying soy extract to animal skin and reconstituted human skin mitigates UVB damage and prevents DNA damage. Any ingredient that protects skin from UV light is worth seeking out!

Pomegranate
Pomegranate and its extracts have antioxidant and anticancer properties that, while not conclusively demonstrated on human skin, show promise in animal and in vitro studies. Pomegranate is rich in phytochemicals, compounds that exhibit a wide range of beneficial effects, particularly when consumed orally. Topical application of products containing pomegranate may improve the appearance of wrinkled skin by reducing inflammation and forestalling further damage.

Ceramides
Ceramides are part of skin's intercellular matrix, the "glue" that holds skin cells together and helps skin maintain its appearance. When the skin's barrier is compromised by damage from the sun, climate, irritating procedures or products, or other sources, the level of ceramides decreases. The skin's ceramide content can be replenished by using products that contain ceramides.

Linoleic/Linolenic Acids/ Phospholipids
All of these fatty acids replenish skin's intercellular matrix, preserving its appearance. In addition, all of them function as cell-communicating ingredients, working to "tell" the appropriate skin cells how to function in a healthier manner.

Thanks Paula!

Labels: ceramides, green tea, linoleic acid, Paula Begoun, Pomegranate, soy isoflavones

Glycolic or Lactic Acids (Topical Exfoliants)
For all skin types, it is extremely helpful to exfoliate the surface layers of skin. Whether you use a product with glycolic or lactic acids (or a blend) these alpha hydroxy acids (AHA) work to unglue the outer layer of dead skin cells, helping increase cell turnover by removing the built-up top layers of skin, allowing healthier cells to come to the surface. Exfoliation helps reduce skin discolorations, gives skin a smoother texture, and improves how skin functions. Glycolic and lactic acids also have water-binding properties, making them beneficial for improving dry skin. There also is a good deal of research showing that use of a well-formulated AHA product can increase collagen production.

Salicylic Acid
Salicylic acid (aka beta hydroxy acid [BHA]) works in a fashion similar to glycolic and lactic acids (AHA), but BHA is preferred for those dealing with blackheads and acne. This is because of BHA's four-pronged benefit: (1) it exfoliates the surface of skin (like AHAs), (2) it can penetrate through the oil in the pore (it is lipid soluble) and exfoliate the lining of the pore, unclogging debris that can lead to blemishes, (3) it has antibacterial properties so it kills acne-causing bacteria, and (4) it has anti-inflammatory properties so it helps skin heal and repair itself.

Retinol
Retinol is the term used for the entire vitamin A molecule. Applied to skin, retinol is a beneficial cell-communicating ingredient and an antioxidant. Simply put, it helps skin cells create better, healthier skin cells and increases the amount of skin-support substances. In skin-care products it is found in the form of retinol, retinyl palmitate, and retinylaldehyde. In prescription-only skin-care products, it is in the form of retinoic acid (also called tretinoin).

Vitamin C
One of the most well-researched vitamins for skin, vitamin C is a powerful antioxidant that has multiple benefits for those concerned with reducing the signs of aging. It is available in many forms, with ascorbic acid being the most common (although it is the least stable, so packaging to ensure potency of such products is a major concern). Stabilized forms of vitamin C include magnesium ascorbyl phosphate, L-ascorbic acid, tetrahexyldecyl ascorbate, ascorbyl palmitate, ascorbyl glucosamine, and ascorbyl tetraisopalmitate.

Vitamin E
Vitamin E is considered an antioxidant superstar in its own right. This fat-soluble vitamin is available in various forms, with the most biologically active being alpha tocopherol. Simply put, vitamin E in all its forms works in several different ways to protect cell membranes from oxidative damage. It also works in powerful synergy with vitamin C, as research has shown that vitamin C can regenerate "spent" vitamin E molecules. However, this synergy depends on using stabilized forms of both vitamins and putting them in packaging that minimizes their exposure to light or air.

Niacinamide
Also known as vitamin B3, topically applied niacinamide has been shown to increase ceramide and free fatty acid levels in skin, prevent skin from losing water content, and stimulate microcirculation in the dermis. It also has a growing reputation for being able to address skin discolorations (often in tandem with other proven skin-lightening agents) and to mitigate acne.

Sunscreen Actives
All sunscreen actives work (to varying degrees of success) to shield skin from damaging UVA and UVB light emitted by the sun. "Chemical" sunscreens such as avobenzone or octinoxate work by converting UV light to heat energy before damage to skin can occur. "Non-chemical" sunscreens (only titanium dioxide and zinc oxide) work by deflecting and scattering UV light before it can penetrate and cause damage to skin. Regardless of which actives you use, you must make sure that at least one of the following ingredients is present to ensure you are getting sufficient protection from UVA light: avobenzone, titanium dioxide, zinc oxide, Mexoryl SX (ecamsule), or, outside the U.S., Tinosorb.

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Labels: glycolic acid, lactid acid, niacinamide, retinol, salicylic acid, skin care, sunscreen, Vitamin C, Vitamin E, what works

Anti-aging and antiwrinkle are powerful buzzwords that capture the attention of women the world over. Each product sounds more incredible than the last. The claims make it a wonder that plastic surgeons haven't gone out of business.

There is only so much a cosmetic can do to provide the results we long for, and no skin-care product can even remotely work like or take the place of Botox, lasers, or dermal injections, despite the endless assertions from myriad cosmetic companies, including many doctor-owned lines where the doctors themselves offer such procedures.

But there also is good news: There are many products being sold whose ingredients have a proven track record of producing noticeable, sometimes cumulative, improvements in skin. Here is what we know for certain:

• Certain vitamins and plant extracts can stimulate collagen production and help reduce discolorations.
  
• Antioxidants reduce inflammation, help skin defend against environmental assaults, and produce a healthier looking visage.
  
• Cell-communicating ingredients, at least in theory, can "tell" skin cells to behave in a normal (meaning younger and undamaged) manner.
  
• Exfoliants can remove built-up layers of problematic dead, rough, thickened, uneven surface skin cells that make skin look more wrinkled and dry. Some exfoliants also have research showing they can increase collagen production while improving skin texture due to the removal of the built-up layers of dead skin.
  
• Last, there are numerous skin-identical substances (i.e., substances that are the same as the natural components in skin that hold skin cells together and protect it) that replenish and restore the skin's external barrier, making it soft and supple, diminishing dryness, and helping skin defend itself from environmental factors.

Abundant research makes it crystal clear that these ingredients are indeed the state-of-the-art ingredients, especially when combined, that can make skin, dare I say it, fight the signs of aging! Without question, these are the types of ingredients you need in any lotion, cream, gel, serum, moisturizer, anti-aging, or anti-wrinkle product you use. If they're not in there, then why bother? And if they're not in an expensive product? That's a red flag that you're paying for fancy packaging and grandiose claims, not a truly elegant product.

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Labels: anti-aging, Anti-oxidant, botox, cosmetic cop, Paula Begoun, skincare

Probiotics are the new the cure-all craze. If you believe some food labels, they can solve everything from bad digestion to acne to obesity to a bad attitude. To help further their health claims, the marketing team at Dannon, which makes Activia, took things a step further. Banking on the power of suggestion, they came up with new names for two strains of bacteria found in their yogurt: bifidus regularis, which supposedly helps regulate your digestive system and L. casei immunitas, which, you guessed it, supposedly strengthens your immune system. Probiotics may have some benefits, but most yogurts contain them—the reason why there is a class action lawsuit accusing Dannon of a false advertising campaign promoting the benefits of their yogurt over others. The suit charges that the claims merely convince consumers to pay more. But how else would the marketing team get paid?

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Labels: Dannon, deceit, health trend, lawsuit, Probiotics, yogurt

The secret to this inexpensive home whitening method is malic acid, which acts as an astringent to remove surface discoloration. Combined with baking soda, strawberries become a natural tooth-cleanser, buffing away stains from coffee, red wine, and dark sodas.

While it’s no replacement for a bleaching treatment at your dentist’s office, “this is a fast, cheap way to brighten your smile,” says Adina Carrel, DMD, a dentist in private practice at Manhattan Dental Arts in New York. “Be careful not to use this too often, though, as the acid could damage the enamel on your teeth.”

You need:
1 ripe strawberry
1/2 teaspoon baking soda

Directions: Crush the strawberry to a pulp, then mix with the baking powder until blended. Use a soft toothbrush to spread the mixture onto your teeth. Leave on for 5 minutes, then brush thoroughly with toothpaste to remove the berry–baking powder mix. Rinse. (A little floss will help get rid of any strawberry seeds.) Carrel says you can apply once a week.

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Labels: DIY, living holistically, strawberries, teeth, whitening treatment

These healthful, edible seeds are a better source of omega-3 fatty acids than flaxseed (the fats protect against inflammation and heart disease). Chia seeds come from the desert plant Salvia hispanica, a member of the mint family that grows in southern Mexico.

In pre-Columbian times, chia seeds were a component of the Aztec and Mayan diets and the basic survival ration of Aztec warriors; they even played a role in religious ceremonies. Supposedly, 1 tablespoon of the seeds could sustain a person for 24 hours. The Aztecs also used chia medicinally to relieve joint pain and skin conditions.

Unlike flaxseed, chia seeds can be stored for long periods without becoming rancid and don't require grinding (whole flaxseed is tough to digest). Chia provides fiber (about 2 tablespoons--25 g--give you 7 g of fiber) as well as other important nutrients, including calcium, phosphorus, magnesium, manganese, copper, niacin, and zinc.

Very few formal studies have looked at chia's benefits, although I expect that more will soon. In a preliminary study from the University of Toronto, researchers fed 21 diabetics either a supplement made from chia or grains with similar fiber content. After 3 months, blood pressure in patients taking chia dropped (10 points diastolic, 5 points systolic) while the grain group's BP remained steady.

You can sprinkle ground or whole chia seeds on cereal, yogurt, or salads; eat a handful of whole seeds as a snack; or grind them up and mix with flour when making muffins or other baked goods.

Or make your own "chia fresca," a drink popular in Mexico and Central America: Stir 2 teaspoons of the seeds into 8 to 10 ounces of water (you'll end up with a slightly gelatinous liquid). Add lime or lemon juice and sugar to taste, and enjoy.

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Labels: chia seeds, health food, Omega-3s

In the world of processed food, you cannot judge the quality of a food by the way it looks. Artificial colors, mechanical processing techniques, and genetic engineering can create foods that look fantastic, but have very little nutritional value. Don't judge your processed foods (and in many cases, even your non-organic, unprocessed foods) by their color! It's sometimes the 2 parts per million of citrus red dye number 2 that gives the orange peels their rich color - but this artificial dye cannot be legally used on organic oranges.

When eating the World's Healthiest Foods that have been organically grown, the situation is exactly the opposite. The more colorful your meal, the greater likelihood you will receive a rich diversity of nutrients. The World's Healthiest Foods are NATURALLY colorful. They are rich in phytonutrients that provide them with a rainbow of colors. The combination of phytonutrients in colorful fruits and vegetables have a variety of actions: they act as powerful antioxidants, have anti-inflammatory effects, help the way neurons communicate in the brain and help reduce the effects of aging.

These phytonutrients give carrots and winter squash their rich orange-red color, make beets a brilliant red and green leafy vegetables, such as kale, a deep green. In fact if you eat the leafy greens like mustard greens or chard or kale, you should also think about what happens to leaves in the fall of the year, as they change to yellow or orange or red. These colors are actually in the leaves year-round, but just get overshadowed by the green. You're actually eating a variety of colors when you eat a green leafy vegetable! Enjoy the World's Healthiest Foods for their colors and you will be also be enjoying them for their unique nutritional richness.

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Labels: anti-inflammatory, Anti-oxidant, eating healthy, fruits and veggies, phytonutrients, vegetables

These 7 Anti-Oxidants Will Help!!

Each day scientists are discovering more amazing ways antioxidants keep us alive and well -- and they're still discovering new varieties. But these seven heavy hitters have the most research to back them up. Fill up your plate with the following nutrients and start mowing down those free-radical bastards.

Selenium: The trace mineral does double duty -- it acts as an antioxidant itself and speeds up your body's natural antioxidant-making process. In a study at Cornell University and the University of Arizona of 1,312 patients with skin cancer, those who got 200 micrograms of selenium daily for 10 years reduced their risk of dying from any cancer -- not just skin cancer -- by 18 percent, compared with those who took a placebo.
Shoot for the DV of 55 micrograms
Best food sources: Brazil nuts (95.8 mcg per nut), snapper (41.6 mcg per 3 ounces), and shrimp (33.7 mcg per 3 ounces)

Vitamin E: The health-conscious side of us appreciates that this antioxidant fights heart disease, boosts immunity, and helps stop cell damage that leads to skin cancer. But let's face it: We love that this vitamin also keeps the ravages of time from showing up on our face. In a Korean study, mice exposed to ultraviolet sunlight were less likely to wrinkle when they consumed vitamin E (along with a host of other antioxidants).
Shoot for the DV of 15 milligrams
Best food sources: Sunflower seeds (10.3 mg per ounce), hazelnuts (4.3 mg per ounce), and peanut butter (2.9 mg per 2 tablespoons)

Vitamin C: It's not just for colds anymore. Now it protects your DNA and helps your body use vitamin E more efficiently. Research has shown that C has a talent for protecting blood vessels and reducing the risk of heart disease and stroke. In a six-year study of 5,197 people at the Erasmus Medical Center in Rotterdam, the Netherlands, those who consumed the highest amounts of vitamin C had the lowest risk of stroke.
Shoot for at least the DV of 75 milligrams
Best food sources: Papaya (187.9 mg per fruit), bell peppers (119 mg per cup), and broccoli (81.2 mg per cup)

Carotenoids: This pigment helps protect your eyes and skin from sun damage. In a study of 5,836 people in the Netherlands, consumption of beta-carotene -- one of many carotenoids -- was found to reduce the risk of macular degeneration, the leading cause of blindness.
Shoot for: Scientists have no standard goal for carotenoids other than the DV of 2,310 international units (IU) for vitamin A (a form of beta-carotene).
Best food sources: Carrots, butternut squash, and spinach

Isothiocyanates: These antioxidants put cancer-causing enzymes in a headlock. In a study of more than 1,400 people at the University of Texas M.D. Anderson Cancer Center, researchers found that people who ate more isothiocyanate-rich foods reduced their risk of bladder cancer by 29 percent.
Shoot for: Scientists have no standard goal for isothiocyanates.
Best food sources: Broccoli, brussels sprouts, and cauliflower

Polyphenols: Raise a glass of pinot noir to polyphenols -- they've turned our favorite vice into a virtue. Researchers at Columbia University studied 980 people and found that those who drank up to three glasses per day of wine -- rich in flavonoids, a polyphenol -- were less likely to develop memory-loss problems such as dementia or Alzheimer's disease. In a test-tube study at the Leeds Dental Institute in the UK, the polyphenols in cocoa reduced the growth of two types of bacteria that can trigger gum disease.
Shoot for: Scientists have no standard goal for polyphenols.
Best food sources: Dark chocolate (the higher the cocoa content, the better), red wine, tea, and coffee

Coenzyme Q10: Its nickname sounds like R2D2's cousin -- and CoQ10 is a cell-protecting machine. It's also been linked with the prevention of migraines, which it may accomplish by guarding brain cells. In a study of 42 migraine patients in Zurich, those who took CoQ10 had half as many headaches over three months as those who took a dummy pill. The enzyme may also help lower blood pressure.
Shoot for: Scientists have no standard for CoQ10.
Best food sources: Lean beef, chicken breast, and fish (all types).

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Labels: anti-aging, anti-inflammatory, Anti-oxidant, food as medicine, free radicals, healthy diet, Holistic Health

Sardines, a tiny, sleek and silvery canned fish, are one of the few foods that contain Coenzyme Q10 (CoQ10), a nutrient found the body's cells. In a nutshell, it's believed to have antioxidant properties and is said to enhance physical energy. Studies have also found that CoQ10 benefits those with cardiovascular diseases, particularly hypertension and congestive heart failure. In addition to CoQ10, these little nutritional powerhouses are also ample sources of vitamin B12, selenium, omega-3 oils, protein, phosphorus and vitamin D.

Some folks have long been aware of the health benefits of eating sardines. In a 1984 issue of the Town & Country magazine, James Villas wrote an article entitled "The Unsung Sardine" in which he said that "ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach."

Today, a growing number of health care providers and nutritional experts are consistently touting the benefits of CoQ10, omega-3 oils, selenium, and vitamins B12 and D when it comes to cardiovascular health, memory, joints, skin and energy levels.

It may be time to take another look - or better yet, another smell and taste of this little fish, beginning with being very selective about what "kind" of sardine you buy.

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Labels: eating for good skin, eating healthy, fish oil, health food, Omega-3s, sardines

This fun, easy at-home liquid deodorant recipe is free of aluminum, parabens, and paba. It's a safer alternative to antiperspirants — but remember, it won't keep you dry, it will only help to disinfect and cover the smell of your body's natural perspiration.

If you want to concoct your own danger-free deodorant, here's what you'll need:

1/4 cup witch hazel extract

1 tsp aloe vera gel

1/2 cup mineral water

1 tspn vegetable glycerin

two drops lavender oil

three drops tea tree oil
THANKS!

Labels: aluminum, deodorant, DIY, non-toxic, paraben-free, parabens

Regardless of your skin type or where you live, what you eat affects your ability to resist wrinkles as well as disease, as this recent study of "Food Habits in Later Life" shows. An international study of eating patterns and aging found that the complexions of both olive and fair-skinned individuals fared better in those who ate more of the World's Healthiest Foods' fruits and vegetables and less fat and sugar.

The study evaluated 177 Greek-born subjects, when the data was pooled and analyzed, researchers found that a higher intake of vegetables, olive oil, fish, and legumes, and lower intakes of butter, margarine, milk products, and sugar products was associated with significantly more youthful, less wrinkled skin. Even when researchers factored in smoking-which has been conclusively linked to premature aging of the skin-diet still played a role in amount of the wrinkling present in sun-exposed skin. The bottom line: People who ate the most fruits and vegetables and the least fat and sugar had smoother, more youthful skin.

The study authors note that the skin is a "major target of oxidative stress," and speculate that the most nutrient dense fruits and vegetables--those that qualify as the World's Healthiest Foods--protect against sun damage due to their high levels of antioxidants such as vitamins A, C and E. Since fatty acids are present in the skin, monounsaturated fats like olive oil, which is more stable and better able to resist oxidative damage, may provide skin protection through a similar mechanism.

Skin-smoothing foods included:

• prunes
• apples
• tea
• green leafy vegetables
• olive oil
• nuts
• beans
• fish

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Labels: anti-aging, Anti-oxidant, eating for good skin, healthy diet, Holistic Health, wrinkles

Blend up this simple recipe for a deep hair conditioning treatment that will leave your hair soft and silky. The fats in the avocado and heavy cream are rich in emollients that quickly penetrate the hair, while the honey keeps your scalp’s moisture level at an optimum balance -- not too dry or too oily -- and acts as a natural antibacterial agent.

1 avocado, peeled and cut into chunks

2 tablespoons heavy cream

1 tablespoon honey

Mix ingredients in a blender. Comb mixture through freshly washed hair. Wrap head in plastic (a grocery bag will do), and cover with a towel. Let sit for 15 minutes, and rinse well.

* Excerpted from Chick Living: Frugal and Fabulous, by Kris Koederitz Melcher.

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Labels: avocado, Chick Living, conditioner, DIY, hair-care, honey

"Anyone who practices yoga, meditation or chi gung knows that breathing quiets the mind and soothes and calms the nervous system," Dr. Brown explains. "The Sudarshan Kriya not only helps calm down the stress response system—which is what antidepressants do—it also activates the recharging, healing part of the system."

The Kriya has been shown to lower levels of cortisol, a hormone released when the body is under stress. High levels of cortisol in the body have been linked to depression, memory loss, high blood pressure and osteoporosis.

"The longer one practices the Kriya," Dr. Brown says, "the more your psychological and physical health will increase." AOL teachers do stress, however, that the Kriya is too powerful to attempt without formal instruction. "When it's done correctly, chances are you will benefit enormously," Dr. Brown says. "But if done incorrectly, you can experience dizziness, disorientation and confusion."

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Labels: breathing deeply, cortisol, Dr. Brown, living holistically, meditation, stress, Sudarshan Kriya

Exfoliate your skin gently with natural papaya enzymes, and leave the house with a gentle glow.

• Wash face thoroughly.
• Bring large pot of water to a boil.
• While water is heating, mash 1/2 of a papaya into a paste.
• Move pot to table and place face over steam, holding a bath towel over your head. Adjust to be sure skin is at a comfortable temperature.
• Steam face for 5-8 minutes.
• Apply papaya mixture, carefully avoiding the eye area.
• Lie down and relax for 5-10 minutes.
• When you feel fully rejuvenated, rinse your face and apply moisturizer for a radiant complexion.

* Courtesy of Nob Hill Spa, San Francisco.

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Labels: DIY, living holistically, papaya, skin care

Number 1 Plastics -- PET or PETE (polyethylene terephthalate)

* Found In: Soft drinks, water and beer bottles; mouthwash bottles; peanut butter containers; salad dressing and vegetable oil containers; ovenable food trays.

It poses low risk of leaching breakdown products.

Number 2 Plastics -- HDPE (high density polyethylene)

* Found In: Milk jugs, juice bottles; bleach, detergent and household cleaner bottles; shampoo bottles; some trash and shopping bags; motor oil bottles; butter and yogurt tubs; cereal box liners

HDPE carries low risk of leaching and is readily recyclable into many goods.

Number 3 Plastics -- V (Vinyl) or PVC

* Found In: Window cleaner and detergent bottles, shampoo bottles, cooking oil bottles, clear food packaging, wire jacketing, medical equipment, siding, windows, piping

PVC contains chlorine, so its manufacture can release highly dangerous dioxins. If you must cook with PVC, don't let the plastic touch food. Never burn PVC, because it releases toxins.

Number 4 Plastics -- LDPE (low density polyethylene)

* Found In: Squeezable bottles; bread, frozen food, dry cleaning and shopping bags; tote bags; clothing; furniture; carpet

Generally considered safe.

Number 5 Plastics -- PP (polypropylene)

* Found In: Some yogurt containers, syrup bottles, ketchup bottles, caps, straws, medicine bottles

Polypropylene has a high melting point, and so is often chosen for containers that must accept hot liquid. Generally considered safe.

Number 6 Plastics -- PS (polystyrene)

* Found In: Disposable plates and cups, meat trays, egg cartons, carry-out containers, aspirin bottles, compact disc cases

Polystyrene can be made into rigid or foam products -- in the latter case it is popularly known as the trademark Styrofoam. Evidence suggests polystyrene can leach potential toxins into foods. The material was long on environmentalists' hit lists for dispersing widely across the landscape, and for being notoriously difficult to recycle.

Number 7 Plastics -- Miscellaneous

* Found In: Three- and five-gallon water bottles, 'bullet-proof' materials, sunglasses, DVDs, iPod and computer cases, signs and displays, certain food containers, nylon

A wide variety of plastic resins that don't fit into the previous categories are lumped into number 7. A few are even made from plants (polyactide) and are compostable. Polycarbonate is number 7, and is the hard plastic that has parents worried these days, after studies have shown it can leach potential hormone disruptors.

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Labels: dangerous products, plastic, toxic

Apples are notorious for their nutritional benefits; they’re 85% water and high in potassium and vitamins A and C. Perhaps even more beneficial is the malic acid, an exfoliating enzyme in apples that is useful for removing dead skin cells and surface dirt.

2 tablespoons brown sugar

2 tablespoons granulated sugar

1 tablespoon fresh apple puree or apple sauce

1/8 teaspoon cinnamon

Mix all ingredients, stirring well. In the bath or shower, apply scrub to skin in a circular motion, using a washcloth, bath gloves, or a loofah sponge. Pay special attention to rough spots like elbows, heels, and knees. Rinse well, and follow with a rich body lotion.

Note: If using on the face, omit granulated sugar. Brown sugar, because it dissolves gently, is a more appropriate choice for the delicate skin of the face.

* Courtesy of The Bachelor Gulch Spa at The Ritz-Carlton

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Labels: Apple, DIY, skin care

This decadent facial mask, ideal for normal skin, will leave your face smooth, soft, and silky. The cream and honey add moisture, and the oatmeal sloughs dead skills, perfect for smelling romantic and deliciously edible. Enjoy!

1/3 cup cocoa

3 tablespoons heavy cream

2 teaspoons cottage cheese

1/4 cup honey

3 teaspoons oatmeal powder

Mix all ingredients together and smooth onto face. Relax for 10 minutes; then rinse with warm water.

* Courtesy of Bliss Spa, New York City

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Labels: Bliss Spa, DIY, facial, skin care

Yoga to the People is a unique yoga studio with the goal of recapturing what we consider to be the essence of yoga… simply put, yoga made available to everyone.

There is a suggested donation of $10 a class. Suggested donation means that if you can put $10 in the box, please do. If you are not in a position to do so, contribute what you can.

Classes are taught by certified and highly experienced teachers who are qualified to work with students of every level. Located on 12 St. Marks Pl. between 2nd and 3rd Ave., the studio is easily accessible by subway.

Labels: innovative, NYC, yoga

We're no stranger to toxic beauty -- and we do our best to avoid the usual suspects like parabens, phthalates and mercury that lurk in cosmetics by buying "natural" and "organic" beauty products. So when the Organic Consumer Association revealed that many of these brands tested positive for the carcinogenic contaminant 1,4-dioxane, we turned to Julie Gabriel, author of The Green Beauty Guide (VJD hearts this book!) for the dirty details:

"1,4-Dioxane forms during ethoxylation -- a common manufacturing process -- and is present in both conventional and 'organic' personal care products. Check product labels for ingredients that contain "-eth" in their name, such as sodium laureth sulphate, PEG (polyethylene glycol), oleth, myreth, ceteareth -- basically, anything that has an -eth may test positive for 1,4-dioxane."

So where does that leave our skincare routine? Not to worry, there are plenty of safe options that didn't test positive for 1,4-dioxane (and happen to be VJD faves!):

* Dr. Bronner's
* Burt's Bees
* Aubrey Organics
* Dr. Hauschka

For a complete listing of the test results by brand, go here, or download this leaflet.

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Labels: 1, 4-Dioxane, beauty, skin care, toxins

Sally Kravich, a natural health expert and herbalist for 25 years, recommends these easy-to-grow healthy herbs.
(Keep in mind the more concentrated the source, the more dramatic the benefits.)

Borrow a strategy from Asian chefs and plant cilantro, frequently used for detox diets to clear mercury and other heavy metals from the body.

Boil a bunch of parsley and steep for 10 minutes for an old-fashioned remedy to clear the kidneys and urinary tract.

Add fresh basil, mint or chamomile to your tea. Basil can be used to treat a variety of ills, including indigestion, colds, nausea, cramping and fevers. Mint has a calming effect on the digestive system, and chamomile is soothing as well.

Try cayenne pepper to kill bacteria and improve circulation. In the Middle East, it is used to guard against ulcers.

Turn to rosemary's healing properties to fend off headaches, as a substitute for aspirin.

And don't forget marigold, a natural insecticide to keep pesky bugs away from your garden.

Thanks!

Labels: Chinese Herbal Healing, detox, eating healthy, herbs

In the past we have had a love/hate relationship with self-tanners. We know sun is bad for us, but love the look of a golden tan. Traditional, chemical-laden self tanners are not an option and we hate the streaking, messiness and odor. Then there is the fact that the resulting color is never quite right for our skin tone. So when Xen-Tan paraben-free Face Tanner and Deep Bronze came across our desks, we were skeptical but, with summer around the corner, we figured what the heck! We tried it on an olive-skinned staffer, who tans easily, as well as a fair skinned woman with a ruddier complexion. The results were the same: Amazing!

Finally a self-tanner that delivers a natural looking tan with none of the side-effects we hate. The lotions give you instant color and continue to deepen over three hours. The time-release formulas mean your tan looks beautiful for days and the vanilla-latte scent means you can put them on right out of the shower and no one will know you’ve been cheating. The best part? There is no waiting to get dressed—the color dries instantly.

How can this be? It is the result of a Paraben-free formula that combines the DHA necessary for tanning with such naturally good-for-your-skin ingredients as Shea Butter, Green Tea, Lactic Acid (for exfoliating purposes) and Glycerin. No wonder these are the products favored by the Olsen twins, Drew Barrymore and Nicolette Sheridan. You can get a Xen Tan glow for yourself at select Nordstrom’s or at www.xen-tan.com.
Bring on the summer!

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Labels: paraben-free, parabens, self-tanner, skincare, sunless tanners

Now, as for finding a high-quality supplement, there are several things to consider. First, you want one that is made from all-natural, non-synthetic, whole food ingredients. A high-quality supplement will also be free from additives and potential allergens.

Next, you need to make sure that the manufacturer is doing its job in finding quality raw ingredients, and during the manufacturing process. A good starting point is to ask for opinions for which companies are best at a reputable health food store, and also look for manufacturers that are ISO 9000, ISO 9001, or NSF certified. To gain these certifications a manufacturer will voluntarily submit to exhaustive -- and costly -- auditing of their processes to be sure they are superior.

The Bottom Line

Your best choice for your nutrients is fresh, high-quality, unprocessed, whole and preferably raw food, plain and simple. But if you are looking for a bit of extra insurance, a truly all-natural supplement can sometimes be warranted.

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Labels: certification, Vitamins, Whole Foods

Refined carbs are linked to so many unhealthy things, like obesity, acne, and even throat cancer, so avoiding them is certainly part of a healthy lifestyle. If you are trying to eat more whole grains like rice, oats, and barley, have you ever considered millet? Yes, it is the main ingredient in bird food, but it's great for people, too.

If you've never tried millet, here are some reasons to give it a shot.

Millet isn't actually a whole grain, it's a seed, which means it's gluten free. It's also a great source of protein. Half a cup of cooked millet has 5.5 grams of protein. That's more than long-grain brown rice, which has 2.5 grams.

It can lower high blood pressure and reduce your risk of heart attack because it's a great source of magnesium. This mineral can also help reduce the severity of asthma and migraines. One cup of cooked millet has 26 percent of your RDI of magnesium.

When cooked, it has a texture similar to couscous or rice. Adding extra liquid and cooking it a bit longer, gives the millet a creamier texture similar to polenta. Since it has a bland, slightly nutty taste, you can flavor with all types of herb and spices. You can add it to cooked cereals, casseroles, soups, and side dishes.

It's a great source of insoluble fiber, containing 4.3 grams per half cup. Not only is it great to get at least 30 grams of fiber for overall health and to prevent certain types of cancers, like breast, but it may also help to prevent gallstones.

It's rich in B vitamins, especially niacin (B3), which is linked to lowering cholesterol.

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Labels: healthy diet, healthy eating, millet, Whole grains