Striving4Zen

Are colored potatoes healthier than white potatoes?

The differences in color between varieties of potatoes are basically differences in carotenoid and flavonoid content. Virtually all types of potatoes provide significant amounts of approximately seven to ten nutrients. While Americans are accustomed to potatoes with a white inside, potatoes in other parts of the world more commonly have starchy yellow insides.

All colorful potatoes provide carotenoids (and some also provide flavonoids) that white potatoes do not. Carotenoids and flavonoids are pigments, and according to nutritional research, they provide us with many health benefits, including cancer protection. For example, the darker the starchy yellow flesh of a yellow potato, the greater quantity of carotenoids, including beta-carotene (and, in some cases, lutein) that is present. The blue in blue potatoes comes from their flavonoid content. Both the flavonoids found in blue potatoes and the carotenoids found in yellow potatoes help promote good health!

Some carotenoid- and flavonoid-rich potatoes currently available in different regions of the U.S. include: Yukon Gold (currently the best-selling yellow potato in the U.S. marketplace), Michigold, Donna, All Blue (also called "Purple Marker"), Purple Viking, Saginaw Gold, Red Gold, Rose Gold, and Ruby Crescent.

The presence of carotenoids and flavonoids, however, does not affect the carbohydrate content of potatoes. Potatoes all contain about one gram of carbohydrate for every four calories—they're basically all-carbohydrate when it comes to calorie content.

Technically, you'll get more fiber and minerals per bite from smaller potatoes of any kind, since they have more surface area (skin) per amount of starchy inside (total volume). The three to seven grams of fiber contained in a medium-sized potato are mostly in the skin, so consider enjoying it as well as the potato's insides the next time you cook some spuds. Of course, unless your potato is an organically grown one, you'll be getting most of the pesticide residue here—in the skin—as well, which is one of the reasons I am a big advocate for purchasing potatoes (and other foods) that are organically grown. Although there are some differences among potatoes, if you are seriously looking to lower carbohydrate intake, you need to switch to a different category of vegetable, like the leafy green vegetables.

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Labels: blue potato, carbohydrates, carotenoids, colorful potatoes, flavonoids, healthy food, organic food, potatoes, vegetable

We reported a few weeks back about how Yoplait was going growth-hormone free. Well now Dannon's following suit, reports Civil Eats. Dannon, which controls around one third of the country's dairy market, cites consumer demand as the reason behind the change. The company says it will go rbGH (recombinant bovine growth hormone)-free by the end of the year.

There are various health and animal rights issues surrounding the use of rbGH on dairy cows. The hormones have been linked to increased rates of infections in cattle, necessitating greater antibiotic use. And some studies have shown that rbGH raises levels of a hormone in cow's milk; higher than normal levels of IGF-1 in humans may raise the risk of breast cancer. Others say no significant difference has been shown between milk from rBST-treated and milk from non-rBST-treated cows.

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Labels: antibiotics, cows, Dairy, Dannon, health trend, rbGH, synthetic growth hormone, Yoplait

The decision whether to add controversial chemical fluoride to water supplies will be made by health chiefs today. Southampton Primary Care Trust says it is the only way to reduce tooth decay in children across the city.

But campaigners fear fluoride has health risks. And they say adding it to tap water amounts to mass medication. And independent experts at York University have concluded there is only limited evidence that adding fluoride to water reduces decay.

And it warns any benefit comes at the cost of increasing the number of children developing mottled teeth from consuming too much fluoride.

The uncertain scientific evidence has led to an angry debate between those for and against fluoride.

"What is this toxin going to do in the body for the next 40 years? It's cumulative. It sits in the tissue and grows.

"Nobody knows what it can do. So I say err on the side of caution and don't put it in the water."

Full article...

Labels: chemicals, fluoride, health and safety, toxic, UK, water

That famous French entree is now showing up in cosmetics in the U.S: Snail cream, made from the mucous of actual snails, is the latest supposed miracle makeup cure-all that heals everything from acne to stretch marks to dry skin.

What's even more slimeprising than finding a snail trail in your cold cream is that, according to Beauty Brains, snail slime (or, if you're a PhD, Helix Aspersa Müller Glycoconjugates) is packed with face-friendly compounds. Minerals like zinc and iron, skin-firming copper peptides, and even mega-moisturizing hyaluronic acid are among the star ingredients these gooey gastropods leave behind.

Companies like Bioskincream are now touting the magical impact of snail snot. In fact, snail slime even has natural antimicrobial properties that, in either a serious twist of irony or proof that the universe loves a good joke, keep it bug-free.

If you find the idea of direct contact with snail mucous a little gross, plenty of beauty companies are seamlessly blending it into everything from face cream to nail gel. (Seriously: Amazon it.) But while natural snail slime is indeed a powerful bioactive, simply sliming up a lotion is no guarantee that snail trails will do a thing for your face. And we definitely don't agree with Bioskincream's claim that snail snot leaves your face "kissable."

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Labels: mucous, new product, skin, skin care, snail snot

Several years ago Eric Childs was feeling overstressed and under the weather so his boss brought him a bottle of kombucha. Childs, who goes by Kombuchaman, quickly got hooked on the tart fizzy fermentation, and started making his own to save money. “It’s not this magic potion sent from above, but it does do wonderful things,” he told BB in a phone call.

In case you don’t down one after your daily yoga session, kombucha uses mushroom-like cultures to ferment tea and sugar into a slightly carbonated, slightly caffeinated drink with an almost vinegary flavor. At first sip it might not appeal, but converts swear to its benefits, and one of us here at BB swears by it for a hangover cure. “It does what the drinker needs,” said Childs.

This January Kombuchaman started bottling his Brooklyn-brewed Kombucha, using friends and family as guinea pigs for his recipe. He’s in the process of increasing his production capacity and is aiming to have it in local Brooklyn stores by late spring or early summer. He plans on selling a 16-oz bottle for $3, definitely less than the average price of what’s currently on the market, and it will be the only fresh, local kombucha available. Look for it under the Kombucha Brooklyn label, a slightly different name that the one he started out with.

If you can’t wait for the Kombuchaman’s bounty to hit local shelves, take a class with him at The Brooklyn Kitchen, and learn to make your own. Or, contact Childs through his website. He sells start-up kits for home kombucha brewers, and will answer questions and share tips for anyone who is already making their own. If you’ve found your version inferior to the store-bought stuff, take heart: Kombuchaman counsels patience: “It takes three of four brews to really get a consistent, tasty batch.”

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Labels: beverages, Brooklyn, cool new product, drinks, innovative, kombucha, Kombuchaman

In case you didn't already have enough to worry about, a recent article by the Journal of Horticultural Science and Biotechnology asserts that today's vegetables have fewer nutrients than the ones produced 50 years ago. While today's broccoli, tomatoes, and other produce tend to be larger and more beautiful than the puny specimens of the late 1950's, they allegedly contain between 5% and 40% fewer vitamins and minerals.

One reason for this drop is the so-called "dilution effect." Today's veggies, although bigger than in those of the 1950's, contain roughly the same amount of nutrients. Consequently, their vitamins and minerals are combined with a lot more cellulose and carbohydrates, leading to far fewer nutrients per serving. As larger vegetables are selectively bred to maximize size, this dilution effect grows more and more pronounced.

While dilution is endemic to most forms of agriculture, the industrialization effect can be mitigated by organic and local farming. Organics spend more time in the ground and are exposed to more nutrient-rich soil. While this results in lower yields and higher prices, it also produces vegetables that are more nutritious. In other words, while you might not be able to feed your kids the same high-quality Brussels sprouts that grossed out poor Beaver Cleaver, organic produce might just offer a comparable experience!

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Labels: dilution effect, healthy food, nutrition, organic farms, organics, study, vegetables

Organic food expert Kathleen Merrigan has been named Deputy Secretary of the USDA, the second-in-command job at the nation's main agency for making policy regarding farming and food. Merrigan, a longtime advocate of sustainable agriculture, is currently the director of the Agriculture, Food and Environment MS and PhD Program at the Friedman School of Nutrition Science and Policy at Tufts University.

The decision pleases sustainable food policy advocacy groups like Food First. Merrigan was listed as one of the "Sustainable Dozen" - a list of progressive candidates for Deputy Agriculture Secretary written by the advocacy group Food Democracy Now!

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Labels: Friedman School of Nutrition Science and Policy at Tufts University, Kathleen Merrigan, organic food, usda

With a few exceptions, few restaurants go out of their way to publish the nutritional information about their food, at least not in any obvious way offline. Much the way D+caf Test Strips have blown the proverbial lid open on caffeine content, however, Fatburgr is a new site that puts together in one place the nutritional facts about a variety of fast-food restaurants and chains.

Some 20 restaurants are currently listed on Fatburgr—including McDonald's, Subway and Chili's, for example—and more are being added every day, the company says. For each of them the site lists the calories, fat, carbs and fiber content for each menu item, and users can sort the list by any of those criteria. Listings can also be searched by food type, and all data is available by iPhone for those needing to make ordering decisions on the go. Fatburgr is free to use.

Besides equipping consumers with information that can help them stay healthier, of course, Fatburgr is also a nice example of what our sister site trendwatching would call transparency tyranny, leaving companies with nowhere to hide the facts they might prefer not be known. On that note, Fatburgr has even set up a "wall of shame"—though it's still empty—for restaurants that won't fork over their nutritional information. Restaurants around the world: Be prepared to open up the truth about your food, or this could happen to you! ;-)

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Labels: Calories, fast food, Fat, innovative, junk food, nutritional information, restaurants

Five things about red wine:

Antioxidants in red wine called flavonoids have been shown to reduce the risk of heart disease by lowering LDL (bad cholesterol) levels and increasing the production of good cholesterol.

According to researchers at the University of California, Davis, certain varietals have more concentrations of flavonoids than others. Of the most common red varietals, Cabernet Savignon has the most flavonoids, followed closely by Petit Syrah and Pinot Noir, then Merlot and red Zinfandel.

Moderate consumption of red wine has been known to raise heart healthy omega-3 levels, and these fatty acids play a role in reducing the risk of heart disease.

Resveratrol, another antioxidant found in red wine, could keep you slim.

Polyphenols, also found in tea, nuts, berries and cocoa, may decrease the risk of Alzheimer's disease.

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Labels: antioxidant, beverages, healthy booze, heart disease, Omega-3s, polyphenols, red wine, wine

Still not sure if soy is a threat to your system? Free up some memory--we've got the latest controversy update:

Your system is at risk: One of the most debated issues has been soy's isoflavones, whose estrogen-like effects have been linked to breast cancer prevention and risk. In recent years, however, soy has been shown not to significantly impact either result. The American Cancer Society recommends it as part of a healthy diet, though women with high risk are often recommended to cut back.

Other potential bugs: Soy also contains "anti-nutrients" that have been linked to suppressed thyroid function (in people with pre-existing conditions), protein digestion and mineral absorption. Despite unclear science, some experts recommend eating only fermented products (the process deactivates these "anti-nutrients") like miso, tempeh, and natto--sorry, tofu doesn't count!

Engineering: The spotlight on genetically modified foods means more bad news for soy (over 90% of American soy is genetically modified). To be safe, stick with organic products or these brands--and keep an eye out for items containing soy lecithin.

Bottom line: You can enjoy controversy-free soy in moderation if you have minimal breast cancer history, no thyroid disorders, and if the products are fermented and totally organic.

Thanks for the Clarity!

Labels: eating healthy, fermented, genetically modified, harmful foods, miso, soy, soy isoflavones, study, tempeh

Due to Brazil nuts' high selenium content, these nuts can be seen as a "complete" protein source.

This means that, unlike the proteins in most plant products, Brazil nuts' proteins contain all the necessary amino acids to foster optimal growth in humans in the same way as proteins from animal products do. But even animal products, like chicken and beef, don't contain as much selenium as Brazil nuts do.

Selenium is also a powerful antioxidant, which protects against harmful free radicals that may cause heart disease and cancer. Selenium is also important for healthy immunity. And Brazil nuts are also a very good source of zinc (essential to digestion and metabolism).

Eight medium Brazil nuts count as one serving (30 g). Since these nuts are high in fat, they shouldn't be included in the diet more than three times per week. These nuts should also replace other fats in the diet and shouldn't just be added.

Note, however, that, because of its high saturated fat content, Brazil nuts could be a dangerous addition to your diet if you are at risk of heart disease. Rather opt for nuts with less fat, like almonds, if this is the case.

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Labels: Anti-oxidant, brazil nuts, health food, healthy diet, Nuts, selenium

Snapple, once the “official beverage of New York City,” is being redesigned — inside and out — this year.

The popular iced teas are losing the high-fructose corn syrup and the dated font. The bottles are becoming more svelte (to better fit into cup holders). The labels will also emphasize the green and black tea leaves used to make the drink. The changes are rolling out over the first few months of the year, and they are expected to hit New York in early March, according to Dr Pepper Snapple Group, which is now the owner of the brand.

“Through that work we really found that Snapple had lost of its luster and had been replaced in the minds of consumers by other beverages out there,” said Jim Trebilcock, an EVP with Dr Pepper Snapple. President Obama prefers (the more lightly sweetened) Honest Tea, and the White House is now stocked with his favorite flavors, Black Forest Berry and Green Dragon.

Real sugar is replacing the corn syrup. (Sugar vs. corn syrup, by the way, is the difference between Mexican and American Coca-Cola.) In some cases, that has actually resulted in a decrease in calories.

The old ingredient list for Lemon Snapple Iced Tea: “water, high fructose corn syrup, citric acid, tea, natural flavors.” Calories: 200. The new ingredient list: “filtered water, sugar, citric acid, tea, natural flavors.” Calories: 160.

The label is also being refreshed. Gone is the print-block style sun, the handwritten fonts, and the red highlights. Instead, they are putting more emphasis on “All Natural” and “Made From Green & Black Tea Leaves.” The “Snapple” itself is going from a heavy-set typeface to a more elegant serifed typeface.

Of course, Snapple’s origins are rooted in selling juices to health food stores. Originally, in 1972, it was a partnership of three men that was named Unadulterated Food Products.

While on the phone with the Snapple executives, this reporter took the opportunity to lodge a protest about the inability to find Mint Snapple Iced Tea, which apparently was discontinued despite protests and petitions. (Others are trying to take steps to remedy the absence, too.) Mint Snapple Iced Tea lovers, your voices have been heard.

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Labels: beverages, high fructose corn syrup, new product, Snapple, sugar

Check out MSN's list of nine immunity-boosting foods to help prevent colds and other illnesses this winter. None of it's exactly shocking news, but it's always good to have a reminder, especially when you're sitting on the couch watching Lost and eating shortbread like...

Here's the rundown:

1) Water, eight to 10 glasses a day
2) Probiotic-containing yogurt
3) Vitamin A-filled sweet potatoes
4) Tea
5) Chicken soup
6) Zinc-heavy beef
7) Mushrooms
8) Fish and shellfish
9) Garlic
10) Oats and barley

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Labels: colds, eating healthy, healthy diet, healthy food, Holistic Health, immunity

- Blemishes are usually temporary and can be caused by anything from strong sun and wind to an excess of alcohol. A light dab of either sandalwood or turmeric powder mixed in a little water should clear the problem. Both of these have unique antiseptic properties. Carrots, known for their high vitamin A content, also make a wonderful treatment. Simply grate a carrot, squeeze out a teaspoonful of fresh saffron-coloured juice and then wipe over the blemished areas. Rinse off after half an hour.

- Enlarged pores are caused mainly by the over-stretching of pores that then fill with excess oil. The problems can be resolved by temporarily by closing the pores with astringents, so that the skin looks toned. Buttermilk or watered-down yogurt, a popular drink all over India known as chaas or lassi, works wonders, closing the pores to create the illusion of finely textured, perfect skin. Use it as a daily face wash and splash with cold water afterwards.

- Moisturizing forms an even more important part of your beauty routine during the winter months. Always remember to treat your neck to all the goodies you use on your face - otherwise you will end up with a lovely face on a crepey neck.

Night cream

The cocoa in this moisturizer will not stain the face. Instead the alkaloids it contains - mainly theobromine and caffeine - act as stimulants and rejuvenate the skin. Lanolin is available from health and specialist beauty shops.

2 tbsp almond oil

2 tbsp lanolin

1 tsp cocoa powder

2 tbsp rosewater

Put the almond oil, lanolin and cocoa in a heatproof glass bowl. Place the bowl over a pan of water and heat gently over a low heat till the mixture melts into a smooth cream. Use only a wooden spoon to stir as a metal one will react with the ingredients. Take off the heat and add the rosewater, stirring all the while. Allow the cream to cool and store in a glass bottle.

- Body cream, Aunt Malti swears by the juice of mint although she can't explain exactly how it helps. The almond oil has gentle lubricating properties, which help to dispel fine lines and dark patches due to dry skin. Honey is an ideal energizing food and according to Ayurveda has a tremendous healing effect on the body.

5 fresh mint leaves

1 tsp almond oil

1/2 tsp honey

Crush the mint with a little water in a mortar. Strain the juice and add to the almond oil and honey. Stir till completely mixed and apply a tiny amount under the eyes before going to bed.

- This body polisher is used by women all over India. The turmeric acts as a natural cleanser and disinfectant and will not turn your skin yellow. The chickpea flour sloughs off dead skin to give unimagined silkiness and the milk will firm up the entire body.

1 tablespoon chickpea flour

Pinch of turmeric

About 2 tsp of milk

Mix all the ingredients together and rub on to wet skin instead of soap.

- The most luxurious beauty treatment for the face is the application of a face mask. It deep-cleans, tones and moisturizes all at once, smells delicious and makes you feel relaxed and pampered. Face masks are simple to make and can easily save you money spent on commercial products.

For oily skin - Sandalwood is a natural astringent. Tumeric is antiseptic, and keeps spots in check, while the fruit acid in orange juice clears blemishes. Turmeric may stain the skin slightly, but this is temporary and will clear after a few washes. If you have a sensitive skin and are worried about staining, substitute the turmeric with geranium leaf juice (crush one leaf with a little water, strain and use 1/2 tsp of the liquid), reducing the quantity of orange juice by the same amount.

1 1/2 tbsp sandalwood powder

Tiny pinch (few grains) of ground turmeric

3 tbsp orange juice

Mix all the ingredients together and apply over the face and neck, avoiding the eye area. Allow to dry, then rinse off with cool water, without pulling the skin.

For dry skin - This mask conditions dry skin and leaves it supple and radiant.

1 egg white

1 tsp honey

1 tsp full-fat cream

Mix together all the ingredients and pat on to the face and neck. Rinse off after 20 minutes.

For normal skin - The protein in milk powder leaves skin petal-soft and the rosewater tones and refreshes.

2 tbsp milk powder

Rosewater to mix

Combine the ingredients into a thick paste and apply to the face and neck.

- Hair conditioners put the life back into dull hair and are simple to make at home. All kinds of wonderful herbs grow in India and can be grind up into conditioning hair masks.

Handful each hibiscus, marigold, balsam, basil and mint leaves

Handful of rose petals

Grind all of these (or as many as you can find) in a blender with a little water til you get an emerald-green, coarse, sticky mixture. Apply this directly to the scalp and hair and leave on for at least an hour. Wash off thoroughly. Your hair is sure to gleam like gold.

- Oiling the hair has been a highly regarded ritual in India for at least five thousand years. Even today wise old women are convinced that regular oiling maintains the natural color of the hair and prevents greying. Oil cools the head and promotes luxurious hair growth, whereas internal body heat does the opposite.

Oil for falling hair

The eucalyptus and clove oils in this preparation boost blood circulation that nourishes the root of the hair and prevents hair loss.

5 tbsp coconut oil

1 tsp eucalyptus oil

1 tsp clove oil

Mix the three oils together and gently rub into the scalp at night.

- A nourishing hair pack that clears up dandruff can be made of four tablespoons rosemary infusion, an egg yolk and a pinch of borax: simple massage into the scalp before shampooing. Occasional bouts of scurfiness can be cleared up with a relaxing massage with warm olive oil.

Excerpted from India’s Beauty Secrets by Monisha Bharadwaj, Kyle Cathie

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Labels: ayurveda, beauty, beauty secrets, healing with food, healthy hair, India, natural health, skin care

It’s no surprise that the Mediterranean diet is linked to good health. Small reliance on meat and scant use of butter limit the saturated fat that raises blood cholesterol and possibly promotes development of some cancers.

The Mediterranean diet includes a large proportion of fish, which is rich in omega-3 fats that reduce inflammation, which seems to raise both heart and cancer risks. An abundance of fruits, vegetables and beans provides the many different phytochemicals that protect blood vessels and guard cells against cancer-causing substances. Now, studies show that olive oil may bolster each one of these benefits.

Originally, scientists thought olive oil’s primary benefit was its monounsaturated fat.

Because 75% of the fatty acid “building blocks” that make up olive oil come from monounsaturated fat, and only 13% from saturated fat, it’s easy to see why blood cholesterol goes down when olive oil replaces butter and high-fat meat as the main source of fat. Analysis relates olive oil to the Mediterranean diet’s link with lower blood pressure, as well.

Olive oil also offers several health advantages over more polyunsaturated vegetable oils. Monounsaturated oils seem to cause less production of the bile acids in the digestive tract that promote colon cancer development.

Because monounsaturated fat is more stable than polyunsaturated fat, it is less likely to generate the free radicals that create harmful blood cholesterol (“LDL”). LDL damages blood vessels and can create changes in genes that may lead to cancer. Finally, although olive oil does not provide the healthful omega-3 fat found in seafood, it does strengthen omega-3’s anti-inflammatory effects.

Research now shows that many of olive oil’s health benefits may actually come from the more than 30 plant compounds it contains. These compounds’ antioxidant and anti-inflammatory effects promote heart health and protect against cancer.

Choose least processed
Olive oil compounds also increase enzymes that block activation of carcinogens and improve their removal from the body. These compounds appear to slow development of cancer cells and increase their self-destruction. While many of these benefits have been seen in laboratory studies rather than controlled human intervention trials, they are supported by what we see in population studies of the Mediterranean diet.

All types of olive oil provide the monounsaturated fat linked with health benefits, but to get the highest levels of the protective plant compounds, choose “extra virgin” or “virgin” oil, the least processed forms. Store it away from light and heat to maintain phytochemical content.

“Pure” olive oil is still high in monounsaturated fat, but has lost protective plant compounds in refining. “Light” olive oil is lighter in flavor and color, not fat or calorie content.

Some people may choose light olive oil for baking or recipes where an olive oil flavor is undesirable, but so many of the protective phytochemicals have been removed in refining those versions that canola oil may be a healthier alternative. (Canola oil also provides some omega-3 fat and more vitamin E.)

From a cook’s perspective, olive oil may not be the best choice for cooking at a high temperature. The sediment naturally found in extra virgin olive oil can make it more likely to burn or smoke. Canola and peanut oils have a higher smoke point.

No single oil is the best choice in all situations, but research now shows that olive oil is a major component of the Mediterranean diet’s healthy reputation.

Nutrition Notes is provided by the American Institute for Cancer Research in Washington, D.C.© 2006 MSNBC Interactive

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Labels: cancer, eating healthy, extra-virgin olive oil, healthy diet, Mediterranean Diet, olive oil, Omega-3s, phytochemicals, study

Some health-boosting nutrients work together with ease, while others are detrimental to one another. For example, did you know that if you add vitamin C-rich orange slices to a spinach salad, you'll absorb more iron than if you top the leafy greens with calcium-rich feta cheese? Don't worry: Learning which foods complement one another is not as difficult as it sounds. Remembering five basic pairings will go a long way toward maximizing your uptake of key nutrients from the foods you eat every day.

GOOD COMBO
Iron + vitamin C

Daily requirements: 10-20 mg iron; 1,000 mg vitamin C

No matter which foods you pair with meat, you absorb between 15 percent and 35 percent of the iron in meat (called heme iron). But if you're a vegetarian or eat primarily legumes and leafy greens, the bulk of your dietary iron is nonheme, which has an absorption rate of only 2 percent to 20 percent. Over time, inadequate absorption can lead to iron-deficiency anemia, a condition in which blood doesn't have enough healthy red blood cells to carry oxygen to tissues. Women are at particular risk for anemia; one in five women and half of all pregnant women are iron deficient.

To maximize your absorption of nonheme iron, add vitamin C-rich foods to your meal. Vitamin C (also called ascorbic acid) helps increase iron uptake by converting it into a more absorbable form or by preventing iron from binding to other elements during digestion, which renders nonheme iron unabsorbable.

EXAMPLES:

• Iron-fortified whole-grain cereal topped with soy milk and strawberry slices, plus a glass of orange juice on the side
• Spinach salad with (chopped) red bell pepper and kiwifruit slivers
• Tofu and broccoli with peanut sauce

GOOD COMBO
Beta-carotene + fat

Daily requirement: 3-6 mg beta-carotene (equivalent to 833-1,667 IU vitamin A)

Certain healthy compounds — particularly heart-protective and cancer-fighting beta-carotene and other carotenoids like lycopene and lutein — in fruits and vegetables are fat soluble. That means a bit of healthy fat needs to be around in the digestive tract to help the body absorb the nutrients. “Adding fats to those foods allows for better absorption and bioavailability,” says Paula Mendelsohn, RD, CCN, a functional medicine nutritionist in Boca Raton, Florida. Recent research backs up this claim: Adding avocado to salsas and topping salads with full-fat dressing boosts carotenoid absorption compared with avocado-free salsa and fat-free or reduced-fat salad dressing.

EXAMPLES:

• Cooked carrots drizzled with olive oil
• Winter-squash soup sprinkled with chopped walnuts
• Oatmeal topped with sliced almonds and mango chunks

BAD COMBO
Calcium + iron

Daily requirements: 10-20 mg iron; 1,000 mg calcium

“When both calcium and iron are present at the same time or in similar concentrations, they compete to be picked up, transported, and absorbed,” says Mendelsohn. In an effort to maximize supply of these critical nutrients, people often load up on them and pair them together. Take what seem like natural fits: fortified cereal and milk, yogurt and granola, goat cheese and spinach salad, or a sandwich with deli meat and cheese. The iron-rich cereal, leafy greens, and meat battle the calcium-rich dairy for the body's attention. “But it becomes an issue only if the person is eating whole-grain cereal solely for its iron content and not for the fiber and other nutrients it contains,” Mendelsohn explains.

EXAMPLES:

• Oatmeal topped with cow's milk and chopped almonds
• Steak with a side of creamed spinach
• Iron-fortified cereal with unfortified soy milk and sprinkled with raisins or dried apricots, plus orange juice
• Plain bagel with cream cheese and fruit-filled yogurt

BAD COMBO
Iron + tea polyphenols

Daily requirement: 10-20 mg iron

New research shows that polyphenols in green tea block iron absorption by binding with the mineral to form a dense complex that can't be transported across intestinal cell membranes into the blood. According to Okhee Han, PhD, assistant professor at Pennsylvania State University and key author of the 2008 study, black tea also thwarts iron absorption: The high levels of tannic acid form an insoluble bond with iron in the gut, making iron indigestible. White tea has not yet been studied for its effects on iron.

And coffee drinkers aren't off the hook either: “Coffee also contains similar compounds that can prevent iron absorption,” says Robert Rountree, MD, Delicious Living's medical editor and coauthor of The New Breastfeeding Diet Plan (McGraw-Hill, 2007). “Coffee and tea consumption are major causes of iron-deficiency anemia in cultures around the world, especially in pregnant women,” he says. It's worth noting that these drinks mainly affect nonheme iron synthesis; iron in meat may be able to overcome the problem. It may be possible to avoid the polyphenol-iron conflict if you drink tea at a different time of day than when you eat iron-rich foods, says Han.

EXAMPLES:

• Black or green tea with iron-fortified cereal
• Coffee with whole-wheat toast spread with almond butter
• Oatmeal for breakfast; chai tea midmorning
• Green tea upon waking; a green salad topped with baked tofu for lunch
• Eggs and whole-wheat toast for breakfast; black tea in the afternoon

BAD COMBO
Zinc + phytates

Daily requirement: 8-15 mg zinc

Phytates, found mostly in whole grains, nuts, and beans and legumes, bind with zinc, forming an insoluble complex that decreases your body's ability to absorb the immunity-boosting and wound-healing mineral. Beyond its role in immune function and tissue repair, zinc helps maintain your sense of taste and smell and stimulates numerous biochemical processes in the body. “Phytates adversely affect the absorption and retention of many minerals in the body, including zinc, calcium, magnesium, and iron,” says Melissa Diane Smith, a nutritionist in Tucson, Arizona, and author of Going Against the Grain (McGraw-Hill, 2002).

To counteract this result, eat your whole grains and beans apart from your zinc-rich red meat, poultry, and oysters. The zinc in whole grains and beans competes with the phytates in those very same plant foods, but there's some evidence that cooking (think baking wheat bread) may destroy phytates and thus help improve zinc absorption.

EXAMPLES:

• Multigrain cereal and soy milk with a side of turkey sausage links
• Beef-and-bean burrito on a whole-wheat tortilla
• Pot roast with carrots, onions, and green beans
• Broiled turkey burger with steamed broccoli and cauliflower
• Salad with assorted veggies, pieces of lamb, and pumpkin seeds

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Labels: eating healthy, food combining, healthy diet, nutrients, t

Not too much! It is important that your body be able to focus on rest and repair while you sleep, rather than on digestion. It is more important to gear your evening meal towards relaxation and good digestion than to consume any particular food or drink before bed.

Your evening meal should:

• emphasize low-to-medium glycemic index carbohydrates, such as whole-grain breads, rice, or pasta, yams, a mixed green salad, or lightly sautéed vegetables
• include a small portion of a healthy fat-containing food, such as olive oil, avocado, or nuts or seeds or their oils or butters
• include herb tea (especially chamomile or peppermint) or other non-stimulating water-based beverage
• include only fresh, dried, or cooked fruit for dessert, if dessert is desired.

Your evening meal should be eaten about 4 hours before bedtime so that the main digestive effort is finished, but the energy from these foods can be released gradually throughout the night. If it is necessary for you to eat a snack at bedtime, choose one or two of the following:

• small cup of herb tea or warm milk (soy, nut, or dairy)-not so much that you must wake up to use the restroom in the middle of the night
• small serving of fresh or dried fruit
• small handful of raw nuts or seeds

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Labels: digestion, herbal teas, living holistically, sleep

Your stomach's doing flips: Sauerkraut. Surprise--fermented cabbage is a probiotic! That's why sauerkraut juice is rich in healthy bacteria and enzymes that regulate digestion.

You're craving more: Celery. Besides being a nourishing hydrator, celery juice is known for its ability to curb cravings. Add a drop of honey to your glass when you're jonesing for sweets.

Your heart needs mending: Beets. When it comes to matters of the heart, studies have shown that a beeting will do you good; the juice from these veggies fights disease with root force.

You want to feel younger: Purple carrot Thanks to its anthocyanins (powerful antioxidants), purple carrot juice has a unique weapon in fighting age-related diseases.

PS--If you're feeling "backed up," look out here for the debut of raw potato juice, thought to give digestive...err, relief.

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Labels: anthocyanins, beverages, cabbage, celery juice, fermented, healthy eating, juicing, vegetables

Derived from yeast grown on rice, this supplement is a dietary staple in several Asian countries. Its use for gastric problems and stomach health was first documented in China in 800 A.D.

{ Benefits }

Substances in red yeast rice called monacolins may help lower cholesterol. Similar monacolin derivatives are used to make statin drugs.

{ News }

In a large study of patients who had recently suffered heart attacks, researchers found that red yeast rice extract reduced the risk of repeat attack by 45 percent and cardiovascular mortality by one-third. Likewise, research last July suggested that a combination of lifestyle changes and supplementing with fish oil and red yeast rice may reduce LDL cholesterol by 42%. The research, however, did not indicate which component was responsible for lowering patients' cholesterol.

{ How to take it }

Adults may take 1,200 mg of concentrated red yeast rice powder in capsules twice a day with food. Don't take red yeast rice if you are taking immunosuppressants or lovastatin, or if you have liver disease.

{ Side effects }

Red yeast rice occasionally causes dizziness, gas, and heartburn. It may also increase the risk of bleeding in people with bleeding disorders.

*Talk with your health care provider before starting any supplement regimen.

Source

Labels: cholesterol, natural health, natural therapy, red yeast rice, supplements

Natural beauty aficionados have a magazine to call their own. Organic Beauty hit shelves in January and targets the consumer who has helped grow the natural and organic personal care category into a $7 billion global business. Actress and Activist Olivia Wilde graces the inaugural issue, which features articles on green alternatives in personal care products, cosmetic surgery and injectables. Overseen by former Elle editorial director, Rona Berg, and published by Washington, D.C.-based Sovereign/Homestead, the bimonthly will include the latest news on naturals, as well as fitness, fashion and lifestyle features.

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Labels: magazine, media, organic beauty

Peruvian research shows that Maca improves the function of neurotransmitters and increases libido, improves memory, and increases oxygen in the blood.

What is raw Maca powder?
Maca is a radish-like perennial that grows at high altitude in an environment of intense sunlight, high winds and freezing temperatures in the upper elevations of the Andes Mountains in Peru. Maca root was domesticated about 2000 years ago by the Incan culture who regarded the root as a very valuable commodity. Native Peruvians have traditionally utilized Maca since before the time of the Incas for both nutritional and medicinal purposes. Maca Root is an important staple in the diets of the people indigenous to the region since it has the highest nutritional value of any food crop grown there. The Root of the Maca plant is a true adaptogen with very positive and beneficial effects on the human body.

RAW MACA POWDER is HIGH OCTANE fuel for maximizing physical or emotional performance at home or on the job. Raise your daily vitality and sense of well being through the roof with this amazing superfood that restores and revitalizes our energy reserves by providing nourishment deep at the core of the body's endocrine system. This Amazing and potent Super-food is a gently dried and powdered raw organic root that tastes great can be used creatively in smoothies, deserts, drinks or straight into the mouth with a squirt of flax seed oil!

Partial list of benefits:
- Increase Physical Energy and Daily Stamina.
- Key Nutrients to Support Libido and Peak Sexual Functioning
- Helps Promote Physical and Emotional Well Being by Providing Key Nutrients for Hormonal Balance for Men and Women of All Ages
- Nutritional Support for Healthy Menopause Transition.
- Increase Mental Clarity and Focus

More about Maca

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Labels: Holistic Health, hormones, maca, maca root, natural health, natural products, neurotransmitters, Peru, superfoods

Yoplait, one of the largest yogurt manufacturers in the U.S., has announced that it will now only use milk products from cows that have not been treated with recombinant bovine growth hormone, or rbGH, reports Civil Eats. All of Yoplait's dairy products will be rbGH-free by August of this year. Yoplait says it's the first major yogurt manufacturer to go rbGH-free, though companies like Stonyfield, Nancy's, Cascade Fresh and Brown Cow have been using rbGH-free milk for years.

The use of rbGH has been linked to increased rates of infections in dairy cows, necessitating greater antibiotic use and furthering cycles of antibiotic-resistant disease. Some studies have shown that rbGH raises the level of a hormone called IGF-1 in cows's milk; higher than normal levels of IGF-1 in humans may raise the risk of breast cancer, though the link is far from clear.

Consumer demand has forced major grocery chains like Wal-Mart and Safeway to phase out the hormones in their own dairy products - some 70% of consumers say they are concerned about consuming synthetic growth hormones.

Source

Labels: antibiotics, Dairy, hormones, milk, rbGH, synthetic growth hormone, Yoplait

Grapefruit seed extract, along with essential oils such as clove, lavender, and tea tree oil, have antiseptic properties and operate as natural fungicides. If you're dealing with mold when cleaning a bathroom or kitchen, try adding one to two teaspoons of essential oil to two cups of water in a spray bottle. You can also mix 20 drops of grapefruit seed extract with one quart of water.

Thanks for the tip!

Labels: essential oils, grapefruit seed extract, how-to, mold

Wheat germ can be a healthy addition to a diet as it is packed with important B vitamins - such as folate, thiamin, and vitamin B6 - and the minerals zinc, magnesium, and manganese. It also has a high oil content and subsequently a high amount of vitamin E, an antioxidant that helps protect the oil in the wheat germ from quickly becoming rancid. Vitamin E functions in a similar manner as a fat-soluble antioxidant in the human body where it helps protect fat-containing substances including cell membranes, brain cells, and fatty molecules such as cholesterol from damage by free radicals.

While wheat germ provides the important nutrients described above, it's important to remember that wheat germ is not a food per se. It's a single part of the wheat grain that's been removed through factory processing and it does not digest or metabolize in the same way as the whole, natural grain. Many of the World's Healthiest Foods can be combined to provide the same nutritional benefits as are found in wheat germ, without losing the optimal value found in whole, natural foods.

In addition, research on wheat germ has shown that it contains a particular lectin, called wheat germ agglutinin (WGA), which may be especially tied to wheat allergy. A person with very mild wheat allergy - who might not have problematic symptoms from consumption of the whole grain - might have more problems with isolated wheat germ for this reason. Wheat germ is also considered a high-oxalate food, with more than 10 milligrams of oxalic acid per tablespoon.

Wheat germ purified from certified organic wheat would always be your best choice of products here should you choose to consume wheat germ. Refrigeration of this product is recommended since the nutrients in wheat germ are more exposed to possible damage than they would otherwise be when residing inside of the whole grain.

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Labels: b-vitamins, healthy food, Vitamin E, wheat germ, Whole grains

There's an emerging star in the super-food world.

Plums are rolling down the food fashion runway sporting newly discovered high levels of healthy nutrients, say scientists at Texas AgriLife Research.

Plainly, "blueberries have some stiff competition," said Dr. Luis Cisneros, AgriLife Research food scientist."Stone fruits are super fruits with plums as emerging stars."

Far from fruit snobbery, the plum is being ushered in after Cisneros and Dr. David Byrne, AgriLife Research plant breeder, judged more than 100 varieties of plums, peaches and nectarines and found them to match or exceed the much-touted blueberries in antioxidants and phytonutrients associated with disease prevention.

The duo acknowledge that blueberries remain a good nutritional choice. But Byrne said their findings are plum good news, especially in tight economic times, because one relatively inexpensive plum contains about the same amount of antioxidants as a handful of more expensive blueberries.

Discovery of the plum's benefits - along with that of fellow stone fruits, the peach and the nectarine - came after the researchers measured at least five brands of blueberries on the market. Against those numbers, the team measured the content of more than 100 different types of plums, nectarines and peaches.

The first comparison was for antioxidants, molecules that sweep through a body looking for free radicals to knock out. Free radicals are atoms or molecules that lurk where diseases like cancer and heart disease are found.

"If the radicals aren't taken care of," Cisneros said, "they will cause the problems that lead to disease."

"Knowing that we had all these varieties with high levels of antioxidants, then the possibility of preventing these diseases would also be high with their consumption, so we went to the next step - how these compounds could actually inhibit chronic diseases," Cisneros said.

The team examined the full content of plums and peaches, then tested the effect of the compounds they found on breast cancer cells and cholesterol in the lab.

Byrne noted, for example, that one benefit the team found was that the phytonutrients in plums inhibited in vitro breast cancer growth without adversely affecting normal cell growth.

He said this type of research needs further study but is an indication that breeders ultimately will be able to produce new crop varieties with the best ratio of various phytochemicals to have an impact on disease prevention and inhibition. And these fruits will be available as fresh produce as well as in extracts for dietary supplements.

"Future work with stone fruits will focus on cardiovascular and cancer using animal models and identification of specific compounds that exert the properties," Cisneros added.

Bottom line from the researchers: "We suggest that consumers take seriously the recommendation to eat at least five servings of fruits and vegetables - or even more - every day and to make sure that plums are part of that," Byrne said.

Read full article here...

Labels: antioxidant, blueberries, fruits, fruits and veggies, healthy diet, phytonutrients, plums

The "unhealthiest" foods tend to be those that least resemble their original natural ingredients and those that have the most added refined and artificial additives. Prime examples are the so-called "white foods"-white sugar, white flour, and white fat, and the gamut of foods in which they are the principal ingredients. It's not that these foods are white in color-many of them are actually not. It's that these foods have had many of their natural components-including their natural colors-processed away. "White foods" is simply the shorthand label that we are using when we refer to these heavily processed, nutrient-depleted foods.

• "White sugar" includes refined sugar cane or sugar beets having virtually all B vitamins, minerals, antioxidants, and other essential nutrients removed. Corn syrup is also a "white sugar," made from processed cornstarch and essentially devoid of other nutrients.
• "White flour," analogously, is whole wheat flour minus its nutrient-packed wheat germ and fibrous bran. Nutritionally speaking, white flour is a ghost-like shadow of its original whole grain.
• "White fat" can include rendered animal lard, vegetable oils "hydrogenated" to make them hard at room temperature, and refined fats such as cottonseed oil. Hydrogenation is a chemical process that transforms natural fats into more saturated trans-fatty acids that do not occur naturally and which are strongly associated with cardiovascular disease.

Foods having "whites" as their primary ingredients are frighteningly ubiquitous! Examples include soft drinks, breads, hamburger and hotdog buns, crackers, pasta, pastries and pastry fillings, pies, cakes, frostings, margarine and bread spreads, jellies, sweets and candies, frozen dinners, pizzas, snack foods, doughnuts, candy bars, and cookies-all of which are common snack and convenience foods. Indeed, many of these combine all three whites together-white sugar, flour, and fat! Furthermore, these foods frequently contain artificial colors, artificial flavors, preservatives, texturizing and processing agents, and other additives that further detract from their nutritional stature and your health. These are among the foods that I would consider to be the unhealthiest and the ones that I would avoid.

Thanks again George!

Labels: healthy diet, junk food, processed foods, refined foods, sugar, white flour, Whole Foods

The good news is that it’s possible to significantly increase your body’s resistance to bruising with dietary supplements and to alleviate the symptoms with topical herbal preparations and homeopathic remedies.

What Is a Bruise?

Simply stated, bruising is a normal response to localized damage to the tiny blood vessels known as capillaries, resulting in leakage of a small amount of blood into the tissue. Color changes occur as the body absorbs the blood, providing the array of bluish, greenish, brownish colors associated with bruises.

Helpful Supplements

One way to remedy the situation is to make sure that the capillaries are strong and flexible. A flexible capillary is more likely to bend rather than to break when an impact occurs. Vitamin C is required for flexible capillaries and to prevent bruising. C is necessary for the formation of the protein collagen, which provides structural integrity to capillaries and other tissues, helping to prevent bruising. If you don’t consume adequate vitamin C, then this is reflected in the integrity of blood vessels. Gums tend to bleed easily around the teeth (especially when brushing), and blotchy bruises are common. Vitamin C supplementation has been shown to reduce bruising in people with low vitamin C levels.

Flavonoids are healing substances found in plants. Like vitamin C, flavonoids help strengthen capillaries and may also relieve bruising. In one small German trial, people with a chronic bruising disorder were given 1,000 mg of vitamin C and 100 mg of the flavonoid rutoside on a daily basis. Noticeable bruising was no longer apparent after four weeks and did not recur for three months after the supplementation. Shari Lieberman, PhD, CNS, FACN, recommends 1,000 mg or more of a bioflavonoid complex containing the flavonoids rutin and hesperidin for bruising and other circulatory disorders.

It’s wise to take flavonoids and vitamin C as a combination product (a time-released product containing 1,000 mg of vitamin C and 500 mg or more of bioflavonoids).

Tried-and-True Homeopathy

A homeopathic preparation of the botanical Arnica montana is an excellent homeopathic remedy for traumatic injuries including bruising, sprains and strains, and bruise-like soreness after muscular exertion in sports activities. In addition, arnica can be used after a workout to relieve muscle aches. According to remedies editorial advisor and homeopathic expert Dana Ullman, MPH, Arnica “has been dubbed the ‘homeopath’s aspirin’ for its effectiveness in preventing and treating sore muscles after workouts.” The recommended dose is 6th, 12th, or 30th potency taken every hour or less as needed.

Topical Applications

In addition to the internal use of vitamin C, flavonoids, and homeopathic Arnica, you can also apply certain herbal preparations topically, or externally.

Arnica can also be used topically to treat bruising as an herbal preparation. To use it topically (herbal arnica should never be used internally), look for arnica ointment, which should contain about 15 percent arnica oil.

Found in many homes in a distilled form, witch hazel (Hamamelis virginiana) is an herb with a well-deserved reputation for the treatment of bruising, in addition to inflamed swellings. In its distilled form, witch hazel can be applied directly to the affected area.

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Labels: arnica, bruises, flavonoids, natural health, natural therapy, Vitamin C, witch hazel

Did you know that one cup of cooked collard greens will provide you with almost as much calcium as a cup of milk? Milk products are often considered the best source of calcium, so you may be surprised to find that while one cup of 2% milk provides 29% of the daily value (297 mg) for calcium, one cup of cooked collard greens contains almost as much: 23% of the daily value (226 mg)! And the collard greens have half the calories of the milk (50 calories compared to 121) with virtually no fat. Calcium is known primarily for its role in maintaining the strength and density of bones, but recent studies have shown that it is also important in helping to protect colon cells from cancer-causing chemicals, preventing migraine headaches, and reducing PMS symptoms during the second half of the menstrual cycle. Since the body tightly controls the amount of calcium in the blood so that sufficient calcium is always available, when dietary intake it too low, calcium is pulled out of the bones to maintain normal blood concentrations. This is why low dietary calcium can, over many years, lead to osteoporosis. So next time you are wondering how to boost your calcium intake, don't just think milk, think collard greens!

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Labels: calcium, Collard Greens, green leafy vegetables, healthy diet, vegetable