Striving4Zen

Are Fruits Good or Bad for You? Dr. Mercola's Advice

2010-09-21T10:13:00.000-04:00

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

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

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

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

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

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

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

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

Top 5 low-sugar fruits

2010-08-19T09:44:00.000-04:00

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

Raspberries

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

Blackberries

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

Kiwifruit

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

Strawberries

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

Oranges

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

Top Seeds For Your Health

2010-08-04T17:00:00.000-04:00

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

How Many Nuts = 100 Calories?

2010-08-03T13:34:00.000-04:00

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

Learn How to Cure Blood Deficiency with Food

2010-08-02T16:42:00.000-04:00

Signs and Symptoms of Blood Deficiency

Typical signs and symptoms of blood deficiency include:

-history of irregular periods

-light and short menstrual bleeding

-amenorrhea (complete cessation of periods)

-fatigue especially during and after periods

-dry skin, brittle nails, hair loss

-thin body constitution

-tingling and numbness in extremities, muscle tension

-tendency toward constipation and dry stools

-pale complexion, pale tongue, thin and weak pulse

How is Blood Deficiency Treated?

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

-remove processed and denatured foods from your diet

-reduce or completely avoid sugar

-include fresh vegetables on daily basis

-eat fruit when in season

-consume only best quality organic meats

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

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

Foods that are specifically used to build blood include:

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

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

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

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

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

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

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

General suggestions:

-chew your food properly

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

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

-don’t exercise to the point of exhaustion

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

Red Peony

Fit Your Yoga Practice to Your Personality

2010-07-28T09:33:00.002-04:00

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

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

GOOD TO KNOW --> Keep the Bugs Away Naturally!

2010-07-15T10:32:00.002-04:00

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

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

So Simple Over-Night Steel-Cut Oats & Berries

2010-07-13T12:47:00.000-04:00

So Simple Over-Night Steel-Cut Oats & Berries

4 servings

1 cup Bob's Red Mill Steel-Cut Oats

2 cups of water

1 tsp. pumpkin pie or apple pie seasoning

1/2 cup sliced dried apple rings, like Mariani, cut them into smaller pieces

Optional: 1/4 cup of raisins or chopped up dates, or use other dried fruits. I want to keep the sugar content down, so I stick to the apples.

1/2 a cup of soy, hazelnut, almond, or oat milk

Add the oats, water, and seasoning to a saucepan before you go to bed. Cover it and let it sit out overnight.

In the morning, add about 1/2 cup of the "milk" to the pan, mix, and heat over medium heat until it starts to boil. As soon as it starts to bubble, lower the heat to a simmer, and watch carefully. It's done in 5-10 minutes--as soon as the liquid is absorbed. Add more milk if you like a creamier consistency.

Top with fresh berries & 1 TBS. of flax meal.

Refrigerate leftovers, and enjoy 3 more breakfasts. Just warm them up in the microwave. I like to warm the berries, too, so they are soft.

If you like this sweeter, add a bit of maple syrup or agave--or make try adding raisins or dates as it soaks overnight.

Nutrition Facts

Healthy Librarian's
Steel cut oat with apples & blueberries

Serving Size: 1 serving

Amount Per Serving

Calories

211

Total Fat

5.2g

Saturated Fat

0.8g

Trans Fat

Cholesterol

0mg

Sodium

17mg

Carbohydrate

37.9g

Dietary Fiber

6.9g

Sugars

6.6g

Protein

7.9g

Vitamin A 1%	Vitamin C 2%
Calcium 6%	Iron 12%

Cosmetic Chemists Top SkinCare Ingredients

2010-07-13T11:47:00.003-04:00

As one of the country’s top cosmetic chemists and the founder of his own skin-care brand called Priori, Lewis loves his double-blind, peer-reviewed studies. So when he found coffeeberry, an antioxidant from the coffee plant, he began to apply scientific rigor to natural ingredients as well. We asked him for the proof behind coffeeberry’s power and for two other natural ingredients that claim to be heavy-hitters.

Here are the natural ingredients that Lewis likes because they deliver results:

Priori Coffeeberry Day Complex is 98.5% natural

Brightening, sun-damage prevention
1. CoffeeBerry: The antioxidant is dramatically more beneficial than green tea, acai, pomegranate, gogi berry or most other commonly hyped natural ones. CoffeeBerry extract has an ORAC of 15,000. ORAC is a measurement of antioxidant potency. For perspective, a cup of antioxidant blueberries has a score of 13,427. CoffeeBerry is one of the most important natural ingredients fighting the free-radical battle. It can reduce unwanted skin pigmentation and help prevent aging.

REN Glycolactic Skin Renewal Peel Mask contains lactic acid

Smooths wrinkles, boosts hydration
2. Lactic Acid: A natural alpha-hydroxy acid (AHA) found in milk and other natural sources is critical to proper skin moisture. It’s an exfoliant that can improve hydration, so it’s the first step in any anti-aging skin regimen. Higher concentrations of lactic acid are often used in spa peels to boost the results of home-care products. Lactic acid has been proven to improve the appearance of fine lines, wrinkles, and has a plumping effect because it increases skin’s ability to retain moisture.
Most obvious natural source: Yogurt

Intelligent Nutrients Anti-Aging Serum with natural vitamin A

Serious anti-aging (deep wrinkles); acne treatment
3. Vitamin A: By far still the most prescribed anti-aging treatment by physicians because of its proven anti-aging results in the skin—correcting wrinkles, improving firmness—dating back to the landmark research in this field in the 1980s. Vitamin A, the precursor to retinoic acid, cannot be made by the human body so it must be ingested or topically applied. Even the over-the-counter version called retinol is an effective cell-communicating ingredient. What does its text message to your skin say? Act like a healthy, younger skin cell. In addition to improving discoloration and wrinkles from sun damage, it’s also been shown to be a heavy-hitter against acne.

Most obvious natural source: Carrot oil —Melisse Gelula

Natural Beauty Products that Work!

2010-07-06T12:20:00.001-04:00

Argan oil: Nicknamed “liquid gold,” Morrocan women swear by this stuff to treat everything from wrinkles and psoriasis to burns and acne. Science is still catching up but argan is extremely rich in linoleic acid, which applied topically is proven to reduce acne, and vitamin E, an antiager that may reduce scarring as well.
	Aloe vera: Even if your mom wasn’t a hippie you know that aloe vera gel has calming and restorative properties straight from the plant. Science says that it’s antibacterial and has been proven to speed wound healing in rats. In humans who’d undergone dermabrasion treatment, damaged skin healed 72 hours faster when aloe was applied.
	Baking soda: It will wash your sink, but it will also whiten your teeth, banish your bad breath, and deodorize bad smells—including your own.
	Coconut oil: With a molecular structure that allows it to penetrate skin and hair, both preventing water loss and replacing lipids that deplete with aging, it’s a double winner. Science says it also accelerates wound healing, can help treat eczema, and has shown to be therapeutic in the treatment of acne.
	Green tea: We should all be drinking it, but topical application of green tea has lots of science on its side, too. Several studies have shown it to reduce the effects of UV damage, enhance wound healing, and treat acne. Green tea is also anti-inflammatory and can help reduce the redness associated with rosacea.
	Honey: Before we had antibiotics we had honey, which was frequently used in wound dressing to accelerate healing. It’s no surprise then that science says it does, in fact, do just that. Its topical application also demonstrates antibacterial action, and helps prevent scarring. (It's good on toast, too.)
	Olive oil: Just when you thought you’d heard everything there is to know about the powers of olive oil: A 2000 study done on mice indicated that topical application of olive oil after UVB exposure effectively reduced the rodents’ chances of developing skin tumors. Already proven to be a powerful antioxidant in food, olive oil may play an exciting role in reducing DNA damage in skin, too.
	Propolis: Bees use propolis, an antimicrobial resin, to sterilize their hives, and a variety of studies have shown its properties to benefit human health—from reducing the duration of common colds to slowing the proliferation of cancer cells. Topically, propolis functions as an antioxidant and anti-inflammatory proven to protect skin against photodamage, it’s more antibacterial than honey, and is even effective against cold sores.
	Shea butter: West African women (and grandmas) have been using this stuff forever. Not only does its application exhibit powerful anti-inflammatory properties but recent studies are indicating that cinnamic acid (found in shea) reduces the effects of UV damage. Just make sure to choose a brand that’s sourced fairly, like Alaffia.
	Vitamin C: You can’t soak your face in orange juice to get the topical benefits of this powerful antioxidant, but a good natural cream or serum containing L-ascorbic acid (vitamin C), which in its stable form helps the skin fight free-radical damage, reduces redness, stimulates wound healing, and helps minimize fine wrinkles.
	Tea tree oil: When it comes to acne, this is your friendly alternative to that beast benzoyl peroxide, which has been linked to cancer and is banned in Europe. A comparative study found tea tree oil to be just as effective as BP for treating pimples, if a little bit slower on the draw. On the plus side? It exhibited fewer side effects.

Fertility Shake

2010-06-10T13:40:00.000-04:00

Raw food is the best pre- prenatal vitamin there is suggests Monica Watters, a walking one-woman spa and natural-living guru. That’s why she created this creamy smoothie with a surprise crunch (thanks to cacao nibs) and hint of spice (courtesy of ginger and cinnamon) which we’re calling the Knocked-Up-Tail—it’s a mocktail with a special purpose, if you get our drift.

“This smoothie is packed full of protein, fats, complex carbohydrates, vitamins, minerals, trace minerals and superfoods. You can literally live on it—not to mention saving thousands of dollars on fertility treatments!” says Watters, who believes it provides all the nutrients of the supplements in their pure, raw form.

The fertility superstar ingredients? Bee pollen, which is thought to stimulate egg production and maca, a Peruvian root, which has been linked to increased fertility. Apparently it works for men, too. So blend, pour into Champagne flutes, cue the Barry White, and get busy.

INGREDIENTS: (makes four 8-ounce servings)
1/4 cup raw soaked almonds

3 tablespoons hemp seeds or 1/2 avocado (alternate every other day)

2 cups fresh coconut water from baby thai coconut or raw nut milk

2 cups frozen berries (strawberries, raspberries, blueberries, blackberries, cherries, acai, or a mix.)

2 tablespoons raw honey, agave, yacon syrup or 3 soft dates pitted

1-2 tablespoons hemp seed/ flax oil or essential oil blend (udo’s choice, 3 6 & 9)

The Knocked Up Tail's unusual ingredients include avocado and almonds

2 tablespoons bee pollen

1-2 tablespoons spirulina or vitamineral greens

1 tablespoon of Tocotrienols

2 teaspoons maca

1 tablespoon irish moss seaweed (soaked)

1-2 teaspoons raw cacao

1 tablespoon non-alcohol vanilla extract

1-2 teaspoons fresh ginger

2 teaspoons cinnamon

pinch sun-dried sea salt

DIRECTIONS:

Blend soaked almonds, hemp seeds or avocado and 1 cup liquid until smooth. Add remaining liquid and all other ingredients and blend until smooth.

Monica Watters’ Sacred Touch Spa, 245 E. 60th St., Ste 2, New York, NY 10022, 212-838-3717, no website.

SAFE SUNSCREENS

2010-06-07T08:40:00.000-04:00

All Terrain

*Badger

Beyond Coastal

California Baby

Carribbean Solutions

Desert Essense

Episenical

Estion

Jason Natural Cosmetics

Kababa Skin Care

L'uvalla Certified Organic

La Rosche-Posay

Little Forest

*Loving Naturals

Miessence

*Purple Praire Botanicals

*Soleo Organics

*Thinkbaby and Thinksport

Trukid

*UV Natural

Vanicream

2010-05-12T15:05:00.000-04:00

Supplements

Vitamin B12

2010-05-12T10:46:00.000-04:00

Why do we need B12?

It's necessary to maintain healthy nerves, red blood cells, and to metabolize protein. Your body needs about 2.4 mcg of B12 a day, and since your body can store several years' worth of this vitamin, a deficiency is rare unless you're not getting it in your diet.

So how much vitamin B12 is found in the foods you eat?

Food	Amount	Amount of B12
Chicken breast	1 piece	.6 mcg
Turkey (dark meat)	3 ounces	.3 mcg
Shellfish	3 ounces	84 mcg (whoa!)
Shrimp	3 ounces	1 mcg
Trout	3 ounces	5.4 mcg
Haddock	3 ounces	1.2 mcg
Tuna	3 ounces	1 mcg
Pork	3 ounces	.6 mcg
Beef	3 ounces	2.4 mcg
Plain yogurt	1 cup	1.4 mcg
Milk	1 cup	.9 mcg
Cheddar cheese	1 ounce	.2 mcg
Egg	1 whole	.6 mcg
Red Star nutritional yeast	1 tbsp	4 mcg
Fortified cereal	1/2 cup	2.4 mcg
Fortified soy milk	1 cup	1.2 mcg
Tempeh	1 cup	.1 mcg

Fit's Tips: As you can see, most of the sources of vitamin B12 come from animals, so if you're vegan, it may be a good idea to pick up some B12 supplements.

Nutritional Yeast

2010-05-12T10:45:00.000-04:00

You either love it or hate it. Nutritional yeast has a very yellowish color, vegans who often miss the taste of cheese often add it to food. Which is smart since the meatless dairyless vegan diet can be low in B12 and nutritional yeast is a great source for that vitamin.

You can find it in most health food stores, sold in shaker containers, or in bulk. Some brands, like Red Star make special formulas to support the dietary needs of vegans and vegetarians.

It's an inactive food yeast grown on a molasses solution, and comes in powder or flake form. It's not to be confused with brewer's yeast, which is an active yeast used to make beer.

What do you do with it? Sprinkle some on popcorn, pasta, baked potatoes, salad, steamed veggies, or bread to add a little flavor. You can also add it to dishes like stir fries, soups, gravy, or pasta sauce. Vegans also make a sauce with it to make a mock macaroni and cheese.

2010-05-11T15:17:00.000-04:00

SUPPLEMENT CHART

Raw 'Rice Pudding'

2010-05-04T22:44:00.001-04:00

4-5 tbsp chia seed
2 cups almond milk
raw honey or agave syrup to taste

Combine the ingredients to your taste. Leave the chia to soak for at least 10 minutes before consuming. You can also add other flavors like vanilla, cinnamon or cardamom.

Natural Headache Remedies

2010-04-05T12:20:00.000-04:00

If you've got a headache, the easiest thing to do is reach for a bottle of ibuprofen or aspirin and pop a few pills. But over-the-counter cures aren't always the best option; you shouldn't take ibuprofen while drinking, for instance, or maybe you're worried about interactions with other drugs.

Thankfully, there are plenty of natural remedies for headaches. Some of these are tried and true, while others are unproven but have people who swear by them. If you've ever had an awful headache, you know that sometimes you'll try anything.

Acupressure. If you feel a headache coming on, try applying pressure to the Union Valley, the area where your thumb meets your palm, using your opposite thumb and forefinger.
Almonds. Eating a handful of almonds could help fend off an acute headache. These nuts contain salicin, which is a pain reliever similar to aspirin.
White willow bark. Another salicin-rich supplement, white willow bark has been shown to reduce pain and inflammation.
Valerian root. Often called "nature's Valium," this herbal remedy is used to treat headaches, insomnia, and muscular pain.
Yoga. Certain poses — namely, forward bends and reclining positions — may help relieve tension headaches. Check out this eight-pose headache-targeting sequence next time you're hurting.

SPRING Produce

2010-04-05T10:55:00.000-04:00

Asparagus: Contains a type of fiber called inulin to promote healthy gut bacteria. Grill it or use it in this delicious Spring Pasta Primavera recipe.
Artichokes: They pack the most antioxidants of all vegetables.
Apricots: For a super breakfast bowl, soak 1/2 cup rolled oats in 1/2 cup unsweetened vanilla almond milk for 10 minutes. Top with chopped apricots and slivered almonds.
Fennel: Beats bloat. Also tastes great shredded into a salad.
Swiss chard, collards, mustard, spinach and spring greens: Loaded with vitamins A, C and E, these leaves boast blood building vitamin K and iron and bone boosting calcium and magnesium.
Peas: Give peas a chance! A half cup serving has more fiber than a bowl of oatmeal.
Chives: Make this recipe for Herb Cheese Spread and use it as a veggie dip, a sandwich spread or stir into pasta dishes.
Strawberries: One cup contains more than 160% of your daily quota of immune-boosting vitamin C. This recipe for Strawberries with Whipped Mango Purée tastes like a beach vacation.
Mangoes: Unlike most fruit, this tropical treat has plenty of age-fighting vitamin E.
Honeydew melon: Eat your water! This fruit is 90% water to help hydrate the skin and fill you up.
Vidalia onions: These stinkers are rich with sulfur compounds that may reduce the risk of heart disease.

Cookware to Avoid

2010-04-05T10:53:00.000-04:00

Nonstick plastic pan coatings: Controversy rages over the safety of nonstick surfaces, which are applied to pans made of aluminum and steel. According to the Cookware Manufacturers Association, some 90% of all aluminum cookware sold in the United States in 2001 was coated with nonstick synthetic surfaces.

Nonstick synthetic surfaces are easily damaged, causing the plastic to flake and get in food. And when heated, cookware coated with Teflon and other nonstick materials emits fumes proven to kill pet birds. These unfortunate avian victims raised the alarm by acting as canaries in the kitchen rather than the coalmine.

According to a study by the 3M company, a chemical used in the manufacture of Teflon—called perfluorooctanoic acid, or PFOA—can be found in the blood of 90% of Americans. Of the 600 children tested, 90% had PFOA in their blood. And because PFOA does not break down, it persists in the environment indefinitely.

While it is not clear how much of the PFOA comes from nonstick pans—it is also used to coat microwave popcorn bags and paper plates, among other food-related applications—cookware is likely to be a major source. And as toxicologist Tim Kropp of the Environmental Working Group told the New York Times, “Any amount of PFOA you are ingesting may be a problem because we don’t know what levels are safe.”

Teflon maker Dupont reached a $16.5 million settlement with the Environmental Protection Agency over the company’s failure to report health risks from PFOA. The Environmental Working Group reported that their tests showed that Teflon emits fumes at only 325° Fahrenheit, while DuPont claims that it resists breakdown at temperatures lower than 660° Fahrenheit.

Speaking for myself, the evidence of possible harm is clear enough to make me stick to (no pun intended) more traditional surfaces. I recommend that you heed the warning provided by the DuPont settlement with the Environmental Protection Agency and replace your nonstick cookware as soon as possible.

Aluminum (regular, nonanodized): Evidence from some studies indicates that Alzheimer’s patients have abnormally high levels of aluminum in the amyloid protein plaques that characterize the disease, although it remains unclear whether this accumulation is a contributing factor to or an effect of the disease process.

The soft aluminum used to make standard aluminum pans transfers to foods readily, which poses possible neurological risks and imparts a metallic taste to foods. These drawbacks lead me to recommend against using standard, aluminum pans.

Spring Season Produce

2010-03-31T11:25:00.001-04:00

Asparagus: Contains a type of fiber called inulin to promote healthy gut bacteria. Grill it or use it in this delicious Spring Pasta Primavera recipe.
Artichokes: They pack the most antioxidants of all vegetables.
Apricots: For a super breakfast bowl, soak 1/2 cup rolled oats in 1/2 cup unsweetened vanilla almond milk for 10 minutes. Top with chopped apricots and slivered almonds.
Fennel: Beats bloat. Also tastes great shredded into a salad.
Swiss chard, collards, mustard, spinach and spring greens: Loaded with vitamins A, C and E, these leaves boast blood building vitamin K and iron and bone boosting calcium and magnesium.
Peas: Give peas a chance! A half cup serving has more fiber than a bowl of oatmeal.
Chives: Make this recipe for Herb Cheese Spread and use it as a veggie dip, a sandwich spread or stir into pasta dishes.
Strawberries: One cup contains more than 160% of your daily quota of immune-boosting vitamin C. This recipe for Strawberries with Whipped Mango Purée tastes like a beach vacation.
Mangoes: Unlike most fruit, this tropical treat has plenty of age-fighting vitamin E.
Honeydew melon: Eat your water! This fruit is 90% water to help hydrate the skin and fill you up.
Vidalia onions: These stinkers are rich with sulfur compounds that may reduce the risk of heart disease.

BREATHING EXERCISE: How to Chill Out

2010-02-08T09:27:00.000-05:00

Our goal today is to learn how to cool the body
(generally we're talking about internal inflammation
from stress and lame food), relax the body, and
find some focus.

So let's get started:

BELLY BREATHING

1 - Lie down on the floor, flat on your back,
arms at your sides, palms facing up.

2 - Take your right hand at put it over your
belly button. Relax completely.

3 - Inhale completely but don't breathe into
your chest... instead let your abdomen fill up as
much as possible (this is difficult at first).

4 - Now exhale, allowing your belly to hollow
out completely.

5 - Once you're comfortable with this motion
(chest stays still, belly fills like a balloon, then
empties completely), now we'll count the breaths.

6 - Inhale to the count of 1-2-3-4 *PAUSE* at the
top. Now exhale to the count of 8-7-6-5-4-3-2-1.
Again, inhale 1-2-3-4... *pause*... exhale 8-7-6-5-
4-3-2-1.

Do 10 rounds and then rest.


CHEST BREATHING

1 - Lie down on the floor, flat on your back,
arms at your sides, palms facing up.

2 - Take your right hand at put it over your
belly button. Relax completely.

3 - Inhale completely don't let your belly move,
instead your chest fills and rises up toward your
chin (this is usually easier than the previous
exercise). 

4 - Now exhale, allowing your chest to fall toward
the floor.

5 - Once you're comfortable with this motion
(belly still, chest inflating and deflating), now we'll
count the breaths.

6 - Inhale to the count of 1-2-3-4 *PAUSE* at the
top, chest bulging. Now exhale to the count of 8-7-
6-5-4-3-2-1.

Again, inhale 1-2-3-4... *pause*... exhale 8-7-6-5-
4-3-2-1.

Do 10 rounds and then rest.


HOW THIS WORKS

A handful of scientists (and a boatload of yogis) have
studied this 1-to-2 ratio breathing pattern (here we
did 4 to 8... same ratio), and what they've discovered
is that by simply extending the exhale, it stimulates
that vagus nerve and immediately has a calming effective
on the body.

Breathing Lessons 101‏

2010-02-05T09:14:00.000-05:00

BEFORE WE START

(1) Take your index finger and put it underneath
your nose like this:
http://www.yogabodynaturals.com/yoga-breathing-101

(2) Exhale through your nose quickly a few times.

(3) Notice which nostril is MORE open (more air comes
out).

RIGHT NOSTRIL DOMINANCE* is associated with the left
brain activity and is conducive for active states like working,
eating, exercising, etc.

LEFT NOSTRIL DOMINANCE* is associated with the right
brain activity and is conducive for meditative states, relaxation,
sleep, and creativity.

HOW NOSTRIL PREFERENCE WORKS

As your brain activity changes throughout the day, so
does your dominant nostril. And simply sticking your
finger under your nose is the easiest way to get an instant
read on where your head is at.

When you're super hungry, for example, you'll almost
always be in your right nostril.

When you're about to fall asleep, almost always it'll
be your left (and if you're not, you should get there...
more on how to do that later).

Naturally, your body will switch every 90-120 minutes
(there's no rule on this). So our breath tells us which side
of our brain is most active; and the cool thing is that we
can turn around and use the breath, control the breath, 
to influence our brain.

It really does work.

This is why people get so excited about pranayama,
or yoga breathing. It's a very powerful tool for "mind
control."

A Roundup of the Most Promising SAPs (skin age prevention)

2010-01-27T11:57:00.001-05:00

Astaxanthin

How it works: Combats singlet oxygen, one of the strongest ROS (free radicals), which directly damages biological lipids, proteins, and DNA.

Visible results: Prevents future UV damage. Diminishes fine lines and improves elasticity

Studies: A clinical study at Creighton University demonstrated that astaxanthin can eliminate free radicals 6,000 times more effectively than vitamin C, 800 times more than CoQ10, 550 times more than vitamin E and green tea, 75 times more than alpha lipoic acid, and 20 times more than beta-carotene. For more on astaxanthin.

Where to find it: Astaxanthin is a staple of Nicholas Perricone MD products and of Kenneth Mark MD.

Carnosine

How it works: A natural amino-acid that is a potent antioxidant. Australian researchers claim it can extend the HayFlick Limit, the number of times our cells will divide and reproduce.

Visible results: It prevents the cross-linking of collagen and other proteins, one of the causes of wrinkling and loss of elasticity.

Studies: Recent studies suggest this ingredient may also act as a natural anti-glycation molecule. Glucose based cross-linking degrades proteins and creates Advanced Glycation Endproducts (AGEs), which are, in turn, responsible for leading to many age-related illnesses. Test tube experiments have shown the dipeptide to effectively protect proteins from cross-linking, to protect cells from AGEs. For more on carnosine.

Where to find it: Osmotics products and GloTherapeutics

Teprenone (also called Renovage)

How it works: Stabilizes telomeres so that at least they won’t shorten and signal cell death. Maintaining telomere length extends the Hayflick Limit (the # of times a cell replicates) by one third.

Visible results: Prevents the onslaught of fine lines

Studies: Researchers on telomeres won last year’s Nobel Prize

Where to find it: Skinn Wrinkle Night Balm, Jack Black’s Protein Booster, YBF’s new Boost. and Babor.

SNAP-8

How it works: A neuropeptide that stops facial muscles from moving and causing expression lines. SNAP-8, created by Kinerase, is being marketed as the second generation of Argireline, and is said to be 30% more effective. Our skin is naturally full of neuropeptides, but as we age, the count drops. While Botox smooths wrinkles by paralyzing the muscles through an injection of a solution derived from the botulism toxin, topical ‘Botox’ alternatives attempt to phone in the request to the cells to do the work themselves.

Visible results: Prevents the onslaught of fine lines.

Studies: None that are independent. For more on SNAP-8 and other neuropeptides

Thanks!

Pycnogenol

2009-12-28T12:26:00.002-05:00

Pycnogenol is a natural plant extract originating from the bark if maritime pine trees, which grow exclusively along the unspoiled coast of southwestern France. The pine trees from which Pycnogenol is produced are grown entirely without pesticides, and no toxic solvents are used during its production. These trees are ideal botanical sources, as the extracted components are not subject to the seasonal variations that most other plants would have been. This enables the supplier to have a high batch-to batch consistency in its Pycnogenol.

Pycnogenol contains a unique combination of procyanidins , bioflavonoids, and organic acids, which offer entensive natural benefits.

Pycnogenol had four basic properties:

It’s a powerful antioxidant
It acts as a natural anti-inflammatory
It selectively binds to collagen and elastin
It aids in the production of endothelial nitric oxide, which helps vasodilate (expand) blood vessels

Source

DMAE - Lift Saggy Skin

2009-12-21T11:03:00.001-05:00

Go ahead. Sink your teeth into a delectable chocolate-fudge brownie. Plunge into a cool stream on a hot day. Pamper yourself with a long, sensuous massage. All three experiences promise one fantastic payoff – instant gratification. A surge of pleasure and satisfaction floods your senses seconds after you indulge yourself.

You can give your skin the same kind of quick satisfaction. In just about the time it takes you to finish a sinful dessert, DMAE complex can provide a visible and gratifying improvement. If you’ve shied away from so-called treatments because the very word conjures up visions of spending days carefully applying this and dipping in that until you finally see results, DMAE will change your mind. It’s quick, it’s easy and it works.

DMAE is a great little acronym that’s easier to say than the tongue twister dimethylaminoethanol. Mixed in a cocktail with other nutrients, combined with an antioxidant base, applied topically, DMAE can quickly and dramatically improve the appearance of sagging skin. An added bonus, DMAE boosts the effects of other antioxidants, resulting in increased smoothness, brightness and line reduction.

What, exactly, is DMAE? Unlike the antioxidants I’ve discussed before, DMAE is an antioxidant membrane stabilizer. Because of its unique structure, DMAE actually intersperses and becomes part of the cell plasma membrane. When this occurs, the membrane is more able to resist stress and therefore is stabilized. DMAE also gives some protection from free radicals – probably by preventing the other portions of the cell membrane from being attacked by free radicals – and therefore can act as an antioxidant. Thus, DMAE is an antioxidant membrane stabilizer. It prevents breakdown of the cell plasma membrane and the resulting production of arachidonic acid and a bunch of pro-inflammatory mediators. When mixed with other amino acids and nutrients, it has a dramatic firming effect on skin.

dR. pERRICONE

Balancing Protein Intake, Not Cutting Calories, May Be Key to Long Life

2009-12-07T12:40:00.001-05:00

ScienceDaily (Dec. 6, 2009) — Getting the correct balance of proteins in our diet may be more important for healthy ageing than reducing calories, new research funded by the Wellcome Trust and Research into Ageing suggests.

The research may help explain why 'dietary restriction' (also known as calorie restriction) -- reducing food intake whilst maintaining sufficient quantities of vitamins, minerals and other important nutrients -- appears to have health benefits. In many organisms, such as the fruit fly (drosophila), mice, rats and the Rhesus monkey, these benefits include living longer. Evidence suggests that dietary restriction can have health benefits for humans, too, though it is unclear whether it can increase longevity.

Dietary restriction can have a potentially negative side effect, however: diminished fertility. For example, the female fruit fly reproduces less frequently on a low calorie diet and its litter size is reduced, though its reproductive span lasts longer. This is believed to be an evolutionary trait: in times of famine, essential nutrients are diverted away from reproduction and towards survival.

In fact, when the researchers studied the effect further, they found that levels of a particular amino acid known as methionine were crucial to maximising lifespan without decreasing fertility. Adding methionine to a low calorie diet boosted fertility without reducing lifespan; likewise, reducing methionine content in a high calorie diet prolonged lifespan. Previous studies have also shown that reducing the intake of methionine in rodents can help extend lifespan.

"By carefully manipulating the balance of amino acids in the diet, we have been able to maximise both lifespan and fertility," explains Dr Matthew Piper, one of the study authors. "This indicates that it is possible to extend lifespan without wholesale dietary restriction and without the unfortunate consequence of lowering reproductive capacity."

Amino acids are the building blocks of life as they form the basis of proteins. Methionine is one of the most important amino acids at it is essential to the formation of all proteins. Whilst proteins are formed naturally in the body, we also consume proteins from many different food types, including meat and dairy products, soy-derived food such as tofu, and pulses. The relative abundance of methionine differs depending on the food type in question; it occurs in naturally high levels in foods such as sesame seeds, Brazil nuts, wheat germ, fish and meats.

New Report Claims That Many Probiotics Provide Fewer Live Cells Than Listed on Labels

2009-11-20T11:57:00.003-05:00

Americans are spending more and more dollars each year on probiotic supplements, or so-called “friendly” bacteria. Studies have shown that probiotics—which you might purchase in the form of yogurt, capsules, miso, beverages, or powders—can treat a host of conditions, including irritable bowel syndrome, diarrhea caused by viral infection or antibiotics, vaginal yeast infections, hypertension, the common cold, and even acne. Over the past decade, consumer sales of probiotics in the U.S. have nearly quadrupled (growing from $115 million in 1998 to $425 million in 2008), according to Nutrition Business Journal.

But, according to a report released today, many of the most popular probiotic supplements don’t contain the amount of live bacteria listed on their labels. ConsumerLab, a private company that tests health and nutritional products at independent labs across the country, found that at the time a consumer buys a probiotic, it may contain as little as 10 to 58% of the amount of viable organisms listed on the label. “It’s shocking how many products really don’t have what they claim on their labels,” says Tod Cooperman, the president of ConsumerLab. “The buyer has to be careful.”

The highest quality probiotics that ConsumerLab tested included Advocare Probiotic Restore, GNC Nature Brand Best Super Acidophilus, and Jarrow Formulas Jarro-Dophilus. For the full report, click here.

What diseases are associated with Vitamin D deficiency?

2009-11-12T11:46:00.000-05:00

Vitamin D deficiency has been shown to play a role in almost every major disease, including:

Osteoporosis and Osteopenia
17 varieties of Cancer (including breast, prostate and colon)
Heart disease
High blood pressure
Obesity
Metabolic Syndrome and Diabetes
Autoimmune diseases
Multiple sclerosis
Rheumatoid arthritis
Osteoarthritis
Bursitis
Gout
Infertility and PMS
Parkinson's Disease
Depression and Seasonal Affective Disorder
Alzheimer's Disease
Chronic fatigue syndrome
Fibromyalgia
Chronic Pain
Periodontal disease
Psoriasis

9 Superfoods to Protect and Prolong Health

2009-10-21T12:46:00.003-04:00

* ALMONDS are high in vitamin E. They’re good sources of B vitamins, fiber, copper, iron, magnesium, potassium, riboflavin, and zinc. These nuts also contain healthy fats. Besides a reduced risk of coronary heart disease, diabetes, and certain cancers, almonds have potential prebiotic effects: They may stimulate growth of good bacteria in the intestinal tract. Eaten in moderation (about 22 nuts) almonds can help you manage weight; they provide satiety and may also increase excretion of fat from the body.

* BERRIES have a profound, positive impact on health and performance. All kinds of these flavonoid-rich gems are being studied for their antioxidant benefits. In addition to protecting against cancer, stroke, and heart disease, blueberries, cranberries, and strawberries have phytochemicals that appear to protect against age-related declines in cognitive functioning and may even help reverse them by counteracting oxidative stress and decreasing inflammation. In addition to disease-fighting substances, blackberries and blueberries offer vitamins C and K (which may help prevent osteoporosis). When berries are not in season, frozen varieties work well in smoothies.

* CABBAGES (bok choy, broccoli, Brussels sprouts, cauliflower, kale, and watercress) all offer an expansive array of nutrients and antioxidants. Most of us would do well to triple our intake of this family of veggies. The American Cancer Society recommends eating cabbage and its relatives to reduce the risk of cancer. These foods contain sulforaphane, an organic chemical compound shown to inhibit the growth of carcinogen-induced cancers as well as H. pylori bacteria, a cause of gastric infection.

* FISH (Alaskan halibut, bass, light tuna, herring, mackerel, sardines, and trout) are all part of a healthy diet. The American Heart Association recommends at least two servings of fatty fish a week to protect circulatory health, support cognitive functioning, and reduce inflammation implicated in arthritis, asthma, cardiovascular disease, and stroke.

* GREEN TEA has mild thermogenic properties that boost metabolism to burn calories. Research suggests it may also inhibit storage of new fat. Green tea’s main active ingredients are polyphenols that protect the body from free radicals and help prevent oxidative damage. In particular, ECGC has been found to lower cholesterol and may inhibit cancer cell growth. This polyphenol also helps regulate insulin, which plays an important role in weight regulation.

* LEAFY GREENS (arugula, endive, escarole, sorrel, spinach, and more) are super sources of many vitamins, minerals, and phytonutrients. Their combination of nutrients, phytochemicals, and soluble fiber make these powerful anticancer foods, according to research. One serving a day can lower your risk of coronary vascular disease, improve blood glucose metabolism, maintain healthy bowel function, and protect bone density.

* LEGUMES—all kinds of beans, fermented soy, lentils, and peas—are low in fat and calories but rich in protein, fiber, folate, iron, magnesium, potassium, selenium, and zinc. Legumes have more disease-fighting antioxidants than almost all other plants. Consumption has been linked to reduced risk for heart disease and diabetes in mildly insulin-resistant adults while lowering colon cancer incidence. An excellent source of complex carbohydrates and plant-based protein, legumes are high in fiber so you eat less. They’re the only food to earn the USDA’s inclusion in two food groups: meat and vegetable.

* WHOLE GRAINS (brown rice, bulgur, buckwheat, kamut, oats, quinoa, teff, and more) may protect against chronic disease, including cardiovascular disease, diabetes, obesity, and various cancers. These unrefined grains have hundreds of phytochemicals including lignans, plant stanols and sterols, phytoestrogens, and saponins that protect cells from damage linked to cancer. Thanks to their fiber, whole grains also help you maintain a healthy weight. Eat at least three servings daily for energy and long-term health.

* YOGURT AND KEFIR have all of milk’s nutrition, plus billions of probiotics—healthy bacteria that fight lactose intolerance, constipation, diarrhea, and infections while enhancing immunity. The benefits of these probiotic foods are linked to their live active cultures, which can reduce the risk of allergies, irritable bowel syndrome, hypertension, elevated cholesterol, certain cancers, and some infections. Yogurt and kefir are also excellent sources of dietary calcium, which may play a role in weight control, as well as muscle and bone health.

Source

Sweating Vs. Burning Calories

2009-10-14T09:14:00.004-04:00

The amount of sweat doesn’t always determine the amount of calories you are burning. Sweat is simply the body’s way of regulating body temperature but it doesn’t determine if you are burning fat. (Example: you may be sweating profusely while you are in a sauna but it does not mean you are burning fat.)

The best indication of calorie burn is your heart rate or the Rate of Perceived Exertion. This method is a self-reported scale: On a scale of one to ten, one is at complete rest, and ten is maximum effort. Most health authorities suggest you work out from a range of three to five. When your exercise is intense, it increases your heart rate which indicates the amount of fat you are burning. So although sweating is good for regulating body temperature and ridding your body of toxins, you want an intense workout for a good calorie burn.

Source

5 Superfoods About to Make It Big

2009-10-12T11:38:00.002-04:00

Acerola

The next time you've got a cold find yourself some acerolas. Packed with vitamin C and other antioxidants, acerolas, aka Amazon or Barbados cherries, have 40 times more vitamin C than an orange and in a test comparing the antioxidant properties of 11 different fruits, the acerola came out the highest.

Baobab Fruit

The white, powdery pulp of the African baobab tree fruit seems to have it all — vitamin C, iron, calcium (twice as much as milk!), a host of electrolytes, and fiber. And if you're looking for some protein, roast up its seeds.

The baobab fruit was recently approved for export, and though initial use has only been seen in beverages and yogurt, it also works as an excellent thickener for soups and stews.

Maqui Berry

The maqui berry is an antioxidant wunderkind. Grown in Patagonia, it's one of the highest ranking foods on the oxygen radical absorbance capacity (ORAC) scale, a test that measures the antioxidant potency of foods.

To put that into perspective, maqui juice has an ORAC score of 40,000 and blueberry juice has an ORAC score of 3000. Antioxidants are important for ridding the body in toxins and may even help with weight control.

Nutritional Yeast

Nutritional yeast is the secret star of the vegan community and it's about to make it big with the masses. The flaky yellow powder is prized by vegans for its cheesy, nutty flavor and variety of uses; but we're giving it superfood status for being full of B12 and folic acid. F

Muscadine Grapes

Muscadine grapes are a little bit larger and thicker than your average grape but they're also a little bit better for you. Full of antioxidants they have anti-inflammatory benefits, are high in fiber and contain resveratrol, which helps in lowering cholesterol and preventing heart disease.

Thanks Fit!

Traditional Chinese Medicine

2009-10-07T12:35:00.002-04:00

Herb: Astragalus (huang qi, pronounced hwang chee)
Use: A popular immune herb that also supports digestion. Often used for chronic conditions like fatigue syndromes or just run-down immunity and frequent infections; cancer treatment in China.
Dose: Usually 6 to12 g of the dried herb is simmered in 10 times the amount of water for 1 hour; small bottles of elixir for one dose; many formulas in pill form.
Duration: Up to a year or more. Considered a safe, tonic herb.

Herb: Codonopsis (dan shen)
Use: A revered tonic that is considered safe for long-term use, especially to strengthen the lungs and increase energy. Used for asthma and chronic bronchitis sufferers or for smokers.
Dose: From 6 to 15 g in tea form. Many formulas containing this herb are prescribed by Chinese herbalists.
Duration: Long-term use is common, for at least several weeks to several months.

Herb: Coptis
Use: A bright yellow herb that is widely popular for treating traveler’s diarrhea and other infections. Dose: Small tablets in a concentrated form can be taken orally or dissolved in water to treat sinus infections, diarrhea, and many other infections. In tea form, from 2 to 6 g per day, or 1 to 2 small yellow tablets of Huang Lian Su, up to twice daily with meals on the advice of a practitioner.
Duration: For several days up to two weeks when recommended by an experienced practitioner.

Herb: Dong Quai
Use: Arguably the world’s most commonly used herb. Often used daily as an energy and blood tonic by women in Asia and recommended for use before, during, and after menopause to “tonify” the female organs, increase energy, and strengthen vitality.
Dose: Used in tea form, in soups, in alcoholic elixirs, in formulas, and in capsule and tablet form.
Duration: Taken for several weeks and as needed long term, sometimes used as a food item in soups and stews with its celery-like flavor.

Herb: Ginseng
Use: Widely considered the premier energy herb. Red ginseng is recommended for people 40 and older because it is considered “warm.” White ginseng is used in energy, sports, and digestive formulas and to improve alertness. American ginseng is used for chronic fatigue, long-term weakness, and recovery from illness.
Dose: Typically, 6 to 9 g is used in tea form each day. Found in many kinds of products—elixirs, tablets, capsules, skin care products, and many others–– ginseng is among the most popular of herbs.
Duration: Red ginseng is used commonly for up to a month or two. White ginseng may be used longer, and American ginseng is often considered safe for use on and off for months or years, especially in the elderly.

Source

Optimize Fertility - Healthy Lifestyle Helps!

2009-09-30T12:04:00.001-04:00

Women in their late 30s can do much to improve their chances of getting pregnant. The fertility odds are workable: About two-thirds of women ages 35 to 39 can become pregnant within a year. Given these odds, women can take a number of steps to improve their fertility. Some are simple common sense: Stop smoking; reduce or eliminate use of alcohol and caffeine; maintain an appropriate weight; reduce stress. Even moderate alcohol use—as few as five drinks a week—can impair fertility. Likewise, consuming more than two cups of caffeinated coffee a day has been associated with lowered conception and increased miscarriage.

Naturopath Bonnie Nedrow, ND, LM, who teaches at Bastyr University near Seattle, encourages her midlife patients to focus on what they can control. "We are looking for optimal health, which is more than functional health," she says. "A woman's body will wait to make a baby until things are optimal." Nedrow gives each patient a hormone work-up, checking levels of progesterone, estrogen, thyroid hormones, and others. Then she advises them about cleansing the liver, which processes the majority of the body's hormones; balancing the diet; stabilizing menstrual cycles; and reducing both the woman's and her partner's stress levels.

A stable, predictable menstrual cycle is an important indicator of good reproductive health. "Many women have a long history of taking birth control pills," says Jana Nalbandian, ND, a Bastyr University colleague of Nedrow's. "When a woman decides she wants to get pregnant, her system is used to being regulated by hormones introduced into, rather than released by, the body. For certain women, it can take six months to a year for the body to regulate on its own."

A woman's weight also affects the regularity and effectiveness of her cycles. According to the Mayo Clinic, body fat levels that are 10 percent to 15 percent above or below normal can throw off a woman's reproductive cycles. Being overweight can mean estrogen overload. "We live in an estrogen-dominant world," says Nalbandian, pointing to the hormones used in meat- and dairy-products production, as well as the "estrogenic effect" of some pesticides. Because of these excess hormones, even women who aren't overweight may be at risk for estrogen overload and resulting fertility problems, Nedrow says.

Both doctors encourage their patients to avoid processed and sugar-rich foods and to replace them with organic, hormone-free, and pesticide-free foods. Nalbandian recommends eating beets, leafy greens, artichokes, and carrots to cleanse the liver and remove excess estrogen from the system. Nedrow suggests a daily serving of four ounces of fish, which is rich in essential fatty acids, to aid the digestive system. "Our grandmothers were right about cod liver oil," she says.

Women who are underweight also are at risk for menstrual irregularity and infertility. Women who adhere to intense exercise regimes share some of these risks. Strict vegetarians may experience fertility problems if they don't get enough vitamin B12, zinc, iron, and folic acid in their diets.

Luckily, most of these problems can be resolved through changes in nutrition. "If you are a fairly healthy 35-year-old woman with a healthy reproductive system," says Nalbandian, "you should be able to improve your chances of becoming pregnant simply through diet and lifestyle choices."

Additionally, Nalbandian advises using herbs to support the natural reproductive process, such as chaste tree berry (Vitex agnus castus) for regulating cycles, and herbal teas, such as raspberry leaf (Rubus idaeus), to tone the uterus. To move bile through the liver, she recommends dandelion root (Taraxacum officinale), a gentle, nontoxic cleanser. But because many herbs can contribute to miscarriage, once a woman becomes pregnant, Nalbandian warns, she must stop taking all herbal preparations until she consults her doctor.

Acupuncture may also be effective. Earlier this year, German researchers at the Christian Lauritzen Institute announced that acupuncture-treated subjects increased their success rate for in vitro fertilization by nearly 50 percent (Fertility and Sterility, 2002, vol. 77, no. 4). By relaxing the uterus, they theorized, acupuncture helps the uterine lining become more receptive to an embryo.

Full article

Antioxidants Discovered

2009-09-23T15:54:00.001-04:00

5 easy ways to harness antioxidant power

Load up on “indirect” antioxidants, which fuel your body’s own production, including sulforaphane, found in broccoli and broccoli sprouts, brussels sprouts, and other cruciferous vegetables; curcumin, found in the curry spice turmeric and in supplements; and the antioxidants in licorice, shallots, tonka beans, and the herbs milk thistle and ashwaghanda.

Steer clear of mega-doses of single “direct” antioxidants, like C or E. In excess, they can backfire and promote more free radical production.

Take antioxidants in combination. They have a synergistic effect.

Get your produce fresh and close to home. Studies show antioxidant potency fades within a few days.

Steam your vegetables: It enhances their antioxidant power.

Wheat Germ

2009-09-22T08:41:00.002-04:00

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.

Source

Millet

2009-09-21T13:14:00.002-04:00

Small and crunchy, millet has more protein per serving than brown rice and contains no gluten, so it's a great choice for anyone adhering to a gluten-free diet or with allergies.

It works nicely when added to dishes, from bread to meatloaf, but also makes a yummy standalone dish.

Source

Lead Levels in Lipstick Much Higher Than Previously Reported

2009-09-02T09:04:00.003-04:00

It took two years, but the U.S. Food and Drug Administration has finally made good on its promise to conduct its own analysis of lead in lipstick. The results, suffice to say, ain't pretty.

The FDA, which published its analysis in the July/August 2009 issue of the Journal of Cosmetic Science, found lead in all 20 of the lipsticks it tested, with levels ranging fro 0.01 parts per million (ppm) to 3.06ppm—more than four times the highest level of 0.65ppm reported in the groundbreaking 2007 study by the Campaign for Safe Cosmetics (CSC), which uncovered lead in more than 60% of 33 popular lipsticks.

Although the FDA stated that three manufacturers had the highest levels of lead, it did not disclose any names. (The 2007 CSC report also found a few brands with consistently higher lead levels, including L'Oreal, Maybelline, and Cover Girl.)

In a live Webinar held last week, Malkan noted that 39% of the lipsticks the nonprofit tested had no lead, including a $1.99 tube by Wet 'N Wild. (In contrast, a $24 lipstick from Dior had among the higher levels of lead.) "Of course it can be done," Malkan said. "Companies already know how to make lipstick without lead and that's what they all should be doing."

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Nutrient Dense Foods*

2009-09-02T09:00:00.002-04:00

Avocados
Chard, collard greens, kale, mustard greens, spinach
Bell peppers
Brussels sprouts
Mushrooms (crimini and shiitake)
Baked potatoes
Sweet potatoes
Cantaloupe, papaya, raspberries, strawberries
Low-fat yogurt
Eggs
Seeds (flax, pumpkin, sesame, and sunflower)
Dried beans (garbanzo, kidney, navy, pinto)
Lentils, peas
Almonds, cashews, peanuts
Barley, oats, quinoa, brown rice
Salmon, halibut, cod, scallops, shrimp, tuna
Lean beef, lamb, venison
Chicken, turkey

*Foods that have a lot of nutrients relative to the number of calories.

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DIY Self Tanner

2009-09-01T08:40:00.002-04:00

Required time: About 30-40 minutes
Skill level: Goof-proof

Ingredients:
4 black tea bags
2 cups boiling water
Sponge or spray bottle

Optional:
Body lotion
Pure cocoa powder

Instructions:
When water has boiled, add the tea bags to steep. Leave in for 10-15 minutes, or until tea is dark and cool enough to touch.

In the meantime, take a shower to ensure your skin is oil- and sweat-free. Afterwards, make sure skin is completely dry.

Stand on something you don't mind getting dirty. If using a sponge, drench it in the tea and wipe all over your body. If using a spray bottle, fill it with tea and spray evenly. Let skin air-dry and apply another coat for a deeper shade.

Tea will stain clothes if wet, so make sure you're all dry before dressing. The "tan" should last 3-4 days.

Optional: For bonus color, mix cocoa powder into body lotion until you reach desired color and apply for an all-over bronzing boost.

Thanks!

What is the gray layer under the skin in salmon? Is it okay to eat?

2009-08-31T08:55:00.002-04:00

Salmon (and other fish) develop a gray-brown layer of insulating fat between their skin and flesh. This is in addition to fat deposited within the flesh. Yes, it’s okay to eat it.

A large amount of the healthy omega-3 fats in salmon are found here. For cosmetic reasons, however, vendors who remove the skin also take off as much of the gray fat as they can. But you may still find some of it on your salmon fillets or smoked salmon.

In general, the fatty layer adds an intensity of flavor, but it has a consistency that some people may dislike. If you scrape it off, rest assured that you are still getting significant amounts of omega-3s from the flesh of the salmon.

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Is Sushi Healthy? If So, Which are Healthiest?

2009-08-27T08:43:00.002-04:00

There are many different types of sushi, which are made with a wide variety of ingredients, including different types of vegetables, sea vegetables, and seafood. The basic ingredient for all sushi is rice; therefore, the other ingredients you choose to have on your sushi will determine its comparative nutritional value.

Varieties of sushi that include only rice and vegetables offer nutrient-rich vegetarian options for sushi. For example, many restaurants offer sushi made with shiitake mushrooms, avocado, cucumber, burdock, umeboshi plum paste (a pickled plum suggested to have stomach health-promoting properties), and natto (a fermented soybean food that contains isoflavones and has been found to help promote bone health).

Other varieties of sushi are wrapped in nori, a type of sea vegetable. Sea vegetables are rich in nutrients, including minerals (such as iodine) and phytonutrient lignans.

Before we talk about the raw fish issue, it's worth adding in a distinction about the terms "sushi" and "sashimi." In Japanese, the word "sushi" refers to seasoned rice, not to fish at all. Sushi may or may not contain fish. If it contains fish, the fish might or might not be raw. More likely, however, the non-raw fish in sushi will have been marinated in a liquid that includes an acidic ingredient like vinegar or lime juice. The term "sashimi" refers directly to sliced raw fish, often served with soy sauce and wasabi.

When eating sashimi, or sushi topped with raw fish, a good approach is to enjoy it at a responsible restaurant, which has high quality purchasing and preparation practices. This is important so that you can reduce your risk of eating contaminated raw fish. Some of the health hazards connected with raw fish involve parasitic worms like tapeworm, flatworm, or roundworm. It's also good to eat it with some wasabi, which has traditionally been revered for its antimicrobial properties.

There are many types of fish that you can find in a sushi restaurant that contain great concentrations of nutrients. Omega-3-rich fish such as salmon, tuna, and mackerel are popular sushi options (don't forget that yellowfin or ahi tuna contains less mercury than albacore tuna).

While all types of sushi can be healthy, you will receive more vitamins from sushi made with vegetables, more minerals from sushi that is wrapped in seaweed, and more protein (and omega-3s, depending on the type of fish) from sushi topped with fish.

Source

Veggie of the Day --> BOK CHOY

2009-08-24T08:29:00.002-04:00

Did you know that cabbage, like bok choy, is great for losing weight? One cup of raw bok choy contains only 22 calories while supplying you with a wealth of health-promoting nutrients.

Like its other cruciferous cousins, broccoli, kale and mustard greens, cabbage is not only an excellent source of vitamin C and dietary fiber, but also contains many unique sulfur-containing phytonutrients, such as indole-3-carbinole (I3C) and sulforaphane. I3C and sulforaphane help activate and stabilize the body's antioxidant and detoxification mechanisms. Other sulfur compounds, which are produced as a result of cutting, chewing or digesting cabbage, increase the liver's ability to produce enzymes that neutralize potentially toxic substances.

Cabbage is easily available, inexpensive, and easy to prepare.

Read More ...

Is Popcorn a Healthy Snack?

2009-08-21T08:21:00.004-04:00

Popcorn can be a healthy snack depending upon how it's prepared.

Some people make popcorn with extra virgin olive oil, unfortunately, it may not be a great idea to prepare popcorn with oil, even healthy oils, because heating of vegetable oils, including olive oil can cause it to oxidize and damage its delicate polyphenol antioxidants.

A more nourishing way to prepare this same snack would be to air-pop the popcorn in an air popper and then to add extra virgin olive oil and, if you want, a little sea salt after the popcorn was popped. How many calories you end up with depends on how much olive oil you use. One cup of air popped popcorn, for example, contains only 30 calories or so. Olive oil contains about 250 calories per ounce (2 tablespoons).

As for microwave popcorn, it's not a risk-free alternative. Because there has been some evidence that the Teflon-like coating of some bags used for microwave popcorn can get broken down with heat into unwanted substances, including perfluorooctanoic acid (PFOA). The chemical, which appears to be potentially carcinogenic in lab animals, is partially released onto the popcorn when the bag is heated up and can then be absorbed, once again in partial amounts, into the blood stream. The FDA is currently studying the effects of this chemical in more detail. Additionally, the EPA is studying potential problems associated with the artificial butter flavoring used in microwave popcorn.

When purchasing the popcorn itself, consider organic popping corn. It's often not much higher in price than non-organic popping corn, and the potential health benefits here are important. Organic popping corn will not have the pesticide residues or other toxic residues commonly found on conventionally grown corn, and it will not have been genetically engineered (as genetic engineering is not allowed in production of certified organic foods).

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Have You Heard About Horsetail?

2009-08-17T11:55:00.003-04:00

Contrary to what you might think, horsetail does not, in fact, come from a horse's ass. Horsetail, a plant that is fernlike in quality, has been used since ancient Greek and Roman times for medicinal purposes, such as healing cuts and treating tuberculosis.

As far as beauty is concerned, the extracts from the horsetail plant help stimulate the skin and the production of elastin and collagen and protect the skin from oxidation. Hence, you'll often find this ingredient in antiaging products. This restorative ingredient not only helps to tone the skin but is also used to help repair brittle fingernails.

Try Honeybee Gardens Odorless Nail Polish Remover ($7) or The Glacial Facial Masque ($34) by Alaska Glacial Mud Company.

Source

Did You Know -> Bar Soap

2009-08-17T11:23:00.003-04:00

If you wash your skin with a bar of soap (no matter how much you paid for it), you immediately strip your skin of all its water which instantly creates dead skin cell buildup. Then you have to quickly put moisturizer on to put back exactly what you just took out--makes no sense!

The binders that hold a bar of soap together have a high pH balance making it too drying for most skin types. But they they also reverse the benefits from any exfoliants that you're using (AHA's, BHA's and facial scrubs) since those are intended to remove dry skin cells. Bar soaps are a no-no, so look for mild, sulfate-free, soap-free gel cleansers.

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Cucumbers - Heal Your Skin from the Inside and the Outside

2009-08-17T09:01:00.003-04:00

Did you know cucumbers have actually been found to be up to 20 degrees cooler than the outside air? It's no wonder that we want to be "cool as a cucumber" during the hot summer months!

Cucumbers are great for healthy skin--from both inside and out. While it may be recommended to add cucumbers to your diet to improve the complexion and health of the skin, cucumbers are also used topically to reduce swelling under the eyes and the effects of sunburn.

And for an extra boost of vitamin A, C and potassium, add cucumbers to your favorite summer salads and sandwiches. If you choose organic cucumbers, leave the skin on for extra nutrition--all you have to do is slice and serve.

Read more.....

Pasteurized Almonds

2009-08-12T08:32:00.003-04:00

Starting on September 1, 2007, it became illegal for 100% raw almonds to be manufactured and sold in the US, with two exceptions (discussed below). Read the new law and its specific provisions by going to California Almond Board.

The origins of this new law date back to 2001, when an outbreak of Salmonella poisoning in Canada was traced back to an almond grower in California. At that time, the California Department of Health Services worked with that grower to increase the safety of almond production. But when a second round of Salmonella problems occurred with an entirely different grower, the federal government stepped in to consider a more comprehensive set of actions. The USDA, together with the U.S. FDA, CDC, California Almond Board, and other agencies drafted legislation designed to prevent further Salmonella outbreaks based on post-harvest processing of almonds.

Specifically, these government agencies designed a mandatory pasteurization program in which handlers of almonds would be required to process the almonds in such a way that a dramatic reduction in the amount of Salmonella bacteria would take place. To achieve this dramatic reduction in Salmonella bacteria, two major alternatives were envisioned: (1) exposure to steam heat sufficient to raise the surface temperature of the almond kernels to about 200°F (93°C) or (2) insertion of the kernels into a closed chamber where they could be exposed to propylene oxide gas (please note that fumigation with propylene oxide is not allowed in the processing of almonds if the almonds are going to be sold as certified organic).

Two exceptions to these processing requirements were included in the legislation. First, almond growers can receive exemption from these requirements if they can show that their ordinary manufacturing process achieves the same minimum 4-log reduction in Salmonella content. For example, their ordinary manufacturing process might include enough dry roasting or blanching to accomplish this same goal. Second, almond growers can also receive exemption if they will only be selling their almonds directly to customers at local markets, with a limit of 100 pounds per person per day in direct farmer's market sales.

What are the health implications of this new legislation? First, I am expecting us to see a certain amount of potentially problematic almonds being prevented from entering the marketplace, and that prevention will be a good thing. Second, I am also expecting us to see some nutrient loss in steam-heated almonds that will be unwanted, and, in the case of many almonds, also unnecessary. Third, I am expecting us to see some propylene oxide residues in almonds that were gassed to reduce Salmonella concentrations, and this will be a bad thing because propylene oxide is classified by the U.S. EPA as a probable human carcinogen.

In the long run, I believe the only solution to the Salmonella-and-almonds predicament will be to understand the underlying reasons why Salmonella bacteria become present in certain batches of almonds and to correct these underlying problems. Problems which, I believe have evolved due to non-sustainable approaches to almond growing and inappropriate post-harvest processing. Yet, in the meantime, if you are looking for 100% raw, organically grown almonds, your only option is to purchase from a grower at a local farmer's market, from a grower who has received exemption from the mandatory processing rules, or from a certified organic almond grower outside of the United States who exports almonds to this country.

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Get Energy! Drink Beet Juice!

2009-08-10T11:10:00.003-04:00

Looking for a way to increase your stamina that doesn't involve carbo loading?

Beet juice could be the answer.

In a very small UK study, drinking beet juice daily was found to improve endurance by 16%, which translates into a two percent "reduction in the time taken to cover a set distance." The study, published in the Journal of Applied Physiology, suggests that gains from drinking beet juice are greater than those that could be achieved with training.

This new research builds on earlier findings that beet juice lowers blood pressure. The scientists believe that nitrates in beets affect oxygen uptake and that this discovery could benefit people with cardiovascular and respiratory disease as well as professional and amateur athletes.

Thanks Fit!

Fruit of the Week: GRAPES

2009-08-10T08:48:00.004-04:00

Did you know that grapes contain a nutrient called resveratrol that acts as a powerful antioxidant and has been found to help protect against heart disease and cancer?

Recent studies show that the flavonoids, such as resveratrol, found in grapes, particularly purple and red grapes, have powerful health-promoting properties. Much of this research was motivated by what has come to be known as the French Paradox: the interesting phenomenon of the low incidence of heart disease among the French despite their eating a diet high in fats. Increasing evidence suggests that the flavonoids found in grapes, grape juice and red wine, particularly resveratrol, may be a key to understanding this paradox since these foods are an important part of the French diet. Like calorie restriction, resveratrol activates a number of sirtuins, genes in the SIR (silent information regulator) family, which trigger cell signaling that:

mobilizes the release of stored fat and its conversion into glucose
promotes insulin secretion, so glucose is promptly delivered to cells
boosts the aerobic capacity of the mitochondria (the energy production factories in our cells), so the glucose is efficiently converted into energy
inactivates p53, a gene that plays a pivotal role in cellular senescence

The net result is a much more youthful metabolism in which fats and carbohydrates are efficiently converted into energy, increasing endurance and resistance to stress, instead of stockpiling and fueling inflammation, obesity, diabetes, cardiovascular disease, and cancer.

Read More ...

Healthy Diet Equals Better Sperm

2009-08-07T08:37:00.003-04:00

This just in from the University of Murcia in Spain:

Men with healthier, more balanced diets have higher quality semen. Control for everything -- smoking, BMI, age, toxic chemical exposure -- and "men who ate more dairy products and more meat, and less lettuce, tomatoes, and fruit, were more likely to have poor semen quality."

Got that?

Macho meat eaters firing more blanks than wimpy metrosexuals who get their fair share of carbs, fiber, folate, Vitamin C, and lycopene, (think tomatoes). The irony.

Source

Three New Anti-Stress Beverages

2009-08-05T08:48:00.002-04:00

Move over, chamomile. These science-tested sips leave you more focused, less frazzled.

Jones GABA is a non-caffeinated tea and juice blend that features GABA (gamma-aminobutyric acid), an ingredient that helps rev the production of calming alpha brain waves and decrease beta brain waves, which are linked to nervousness. Grab it at a store near you.

Slow Cow calls itself the anti-energy drink. It contains L-Theanine, which is supposed to help you relax without causing sleepiness. Research suggests the ingredient can also improve your ability to learn and memorize new information. The beverage is only available in Canada for now, but will hit U.S. shelves soon.

Red Espresso isn't your normal cuppa joe--it's actually caffeine-free rooibos tea that you brew in a coffee maker or espresso machine. The ruby-hued brew packs more than 5 times the amount of brain-sharpening antioxidants as green tea and fans swear it eases insomnia, reduces anxiety and soothes digestion. Find it at Whole Foods or order it here.

THANKS!

Nutritious Couples - Better Together

2009-08-04T08:37:00.002-04:00

Vitamin D and calcium: Like most nutrients, calcium is absorbed primarily in the small intestine. If large quantities are present, the body can easily absorb it. But in smaller amounts, the mineral gets absorbed with active assistance from vitamin D. Right now, official nutrition guidelines recommend that adults get 1,000 milligrams (mg) of calcium and 400 international units (IU) of vitamin D daily. For older adults, it’s a bit more. To give you an idea of how much that is, an 8-ounce glass of milk contains 300 mg of calcium and, because of fortification, 100 IU of vitamin D.

There’s debate these days about whether to revise the recommendations to reduce the goal for calcium intake (or at least de-emphasize it) and raise the goal for vitamin D by recommending a daily 1,000 IU vitamin D supplement.

Sodium and potassium: About 90% of the sodium we ingest comes in the form of sodium chloride — salt, in common parlance. Although sodium is an essential nutrient that helps maintain fluid levels in the body, the average American consumes far more of it each day than he or she needs.

Too much sodium can boost blood pressure, and with it, the chances of having a stroke or heart attack. Potassium counters the harmful cardiovascular effects of a surplus of sodium by encouraging the kidneys to excrete sodium. Many studies have shown a connection between high potassium intake and lower blood pressure. In fact, the potassium-to-sodium ratio may be more important than potassium—or sodium—alone.

Almost all of us need to have more potassium in our diets and a whole lot less sodium. And the best way to do that is to load up on fruits and vegetables (prime sources of potassium) and cut back on cookies, salty snacks, fast foods, and ready-made lunches and dinners (prime sources of sodium).

Vitamin B₁₂ and folate: Vitamin B₁₂ and folate work together to support some of the most fundamental processes of cell division and replication. They also metabolize homocysteine in tandem. Folate, which is itself one of the B vitamins, depends on vitamin B₁₂ to be absorbed, stored, and metabolized. Breakfast cereals with added vitamins and minerals typically contain vitamin B₁₂, and in the United States, cereal grains are fortified with folate.

Zinc and copper: Copper and zinc, both essential nutrients, compete for absorption sites in the small intestine. If there’s a lot of zinc around, copper tends to lose out and a copper deficiency may develop. Adults are supposed to get 900 micrograms of copper daily. The daily zinc goals are 11 mg for men and 8 mg for women. Getting enough zinc can lead to a copper deficiency, so it’s important to get enough of both to keep the nutrients in balance.

Neither mineral is rare in the American food supply, so copper and zinc deficiencies aren’t something most people need to worry about. One possible source of zinc overload is, of all things, denture cream.

Niacin and tryptophan: Niacin is probably best known for its cholesterol effects. Taken under medical supervision, large doses (500 mg to 1,500 mg per day) lower “bad” LDL cholesterol and increase “good” HDL cholesterol. But the daily niacin requirement is just 16 mg for men and 14 mg for women.

Amino acids are the building blocks of protein, and tryptophan is one of nine that we need to ingest because the body doesn’t synthesize them on its own. Tryptophan is a supplier of niacin, courtesy of some rather complicated metabolism. So one way to avoid niacin shortfalls is to eat foods that contain a lot of tryptophan. Chicken and turkey are high on that list.

Source

Essential Fatty Acids in NUTS & SEEDS & OILS

2009-07-31T12:53:00.002-04:00

Omega-3s (100g)	(g)	Omega-6s (100g)	(g)
Walnuts	5.5	Walnuts	28
Hazelnuts	trace	Hazelnuts	4
Cashews	trace	Cashews	8
Almonds	trace	Almonds	10
Brazils	trace	Brazils	23

Omega-3s (100g)	(g)	Omega-6s (100g)	(g)
Flax / Linseeds	15-25	Flax / Linseeds	6
Pumpkin seeds	7-10	Pumpkin seeds	20
Sunflower seeds	trace	Sunflower seeds	30
Sesame seeds	trace	Sesame seeds	25
Pine nuts	1	Pine nuts	25

Omega-3s (100g)	(g)	Omega-6s (100g)	(g)
Flax / Linseed oil	58	Safflower oil	74
Flax / Linseeds	15-30	Grapeseed oil	68
Walnut oil	11.5	Sunflower oil	63
Canola / Rapeseed oil	7	Walnut oil	58
Soybean oil	7	Soybean oil	51
Wheatgerm oil	5	Corn oil	50

Source

Blood Building Foods

2009-07-31T12:48:00.003-04:00

The term blood building food is commonly used in alternative medicine, particularly in Traditional Chinese Medicine (TCM). Blood building foods are foods that contain high quantities of specific nutrients thought to encourage the production of new blood cells in the body. The most important ingredient in a blood building food is iron, but vitamin B12 and folic acid are also key.

Although many choose simply to strengthen the blood by taking iron pills or liquid iron supplements, eating a diet high in blood building foods can be equally effective. Some blood building foods are less appetizing than others, and though they are foods, they are generally taken as a supplement rather then simply eaten as a meal. These include animal liver, brewer’s yeast, bone marrow soup, and black strap molasses. Colostrum, the milk produced in mammals during the late stages of pregnancy, is also considered a blood building food. Colostrum is high in antibodies and nutrients needed by newborn mammals to build blood after birth.

If these options seem unappetizing, there are a number of blood building foods which may have wider appeal to the palate. These include meats, particularly duck, goose, lamb, and oyster. Dark leafy greens, such as spinach and wheatgrass, are also particularly high in iron, and are considered a blood building food. Wheatgrass, and other food such as raisins, prunes, kidney beans, mushrooms, apricots, and soy food can be particularly effective in building blood, especially if one is following a vegetarian diet.

These iron-rich foods are particularly potent in blood building potential. Hypothetically speaking, however, any food that is high in nutrients is beneficial to the blood. Of course, if one wants to encourage the production of healthy new blood cells, it is also wise to stay away from foods that offer little nutritional value, or rob the body of nutrients. Food such as refined sugar, coffee, and alcohol are often thought to rob nutrients from the body, not to mention the taxing effect they can have on the liver.

Within the practice of TCM, herbs are also commonly recommended in a blood building regimen. Though they may not be food in and of themselves, herbs, spices and extracts taken to build blood are often derived from food, or other edible substances. These include ingredients such as licorice, ginger, red dates, citrus, cardamon, and alfalfa.

Blood building foods, due to their high concentration of iron, vitamin B12, and folic acid, are an effective way to relieve anemia, fatigue, paleness, coldness of the body, and amenorrhea.

Source

Best Foods While On Your Period

2009-07-31T08:49:00.003-04:00

Food with calcium.

Dairy products obviously contain calcium, but if you don’t eat dairy, try dark leafy greens, like kale or spinach. You can pretty much incorporate greens into every meal: spinach in a breakfast green monster, salad for lunch, and sauteed greens for dinner.

Complex carbs.

Your brain is telling you to reach for that cookie, but your crampy belly will thank you if you have a piece of sprouted or whole grain bread with an indulgent topping, like honey and almond butter, or PB & dark chocolate chips, instead.

Foods with magnesium.

Foods rich in magnesium, like beans, tofu, and nuts, are thought to reduce bloating in menstruating women. Shoot for at least 200mg per day.

Foods rich in vitamin E.

A great source of vitamin E is avocado. You can whip up some guac or just slice one up and go to town!

Foods full of vitamin B6.

This powerhouse of a vitamin aids in the metabolism of proteins and red blood cells, and has even been shown to relieve symptoms of depression. Potatoes and bananas are great sources of this vitamin. Snack on a banana and nuts to get your magnesium and B6 fix.

Foods with iron.

Iron deficiency is the most common nutrient deficiency among women. Make sure you’re getting enough by consuming lots of dark greens, beans, and nuts. Red meat and eggs also contain iron, but it’s a myth that they’re the only good sources of it.

Foods containing vitamin C and zinc.

Red berries, kiwi, and bell peppers have plenty of C, as do broccoli, spinach, and tomatoes. Pumpkin seeds are a great source of zinc. Add them to oatmeal, cereal, or salads. Top a sweet potato with pumpkin seeds, wilted spinach, a small handful of nuts, and a sprinkle of goat cheese for a delicious meal that incorporates many of the items on this list.

Water, water, water.

Getting dehydrated is the easiest way to feel horrible when you’re on your period.

Avoid salt.

I’m sure you’ve heard this before, but not only can salt interfere with the absoption of certain minerals, it also causes more bloating at a time when that’s the last thing you want.

Source

How to Get Your Omega-3's

2009-07-31T08:35:00.002-04:00

World's Healthiest Foods ranked as quality sources of: omega 3 fatty acids
Food	Serving Size	Cals	Amount (g)	DV (%)	Nutrient Density	World's Healthiest Foods Rating
Flaxseeds	2 tbs	95.3	3.51	146.3	27.6	excellent
Cloves, dried, ground	2 tsp	14.2	0.20	8.3	10.6	very good
Walnuts	0.25 cup	163.5	2.27	94.6	10.4	excellent
Oregano, dried, ground	2 tsp	9.2	0.12	5.0	9.8	very good
Salmon, chinook, baked/broiled	4 oz-wt	261.9	2.09	87.1	6.0	excellent
Cauliflower, boiled	1 cup	28.5	0.21	8.8	5.5	very good
Mustard seeds	2 tsp	35.0	0.20	8.3	4.3	very good
Cabbage, shredded, boiled	1 cup	33.0	0.17	7.1	3.9	very good
Romaine lettuce	2 cup	15.7	0.08	3.3	3.8	good
Broccoli, steamed	1 cup	43.7	0.20	8.3	3.4	very good
Brussel sprouts, boiled	1 cup	60.8	0.26	10.8	3.2	good
Winter squash, baked, cubes	1 cup	80.0	0.34	14.2	3.2	good
Tofu, raw	4 oz-wt	86.2	0.36	15.0	3.1	good
Summer squash, cooked, slices	1 cup	36.0	0.15	6.3	3.1	good
Halibut, baked/broiled	4 oz-wt	158.8	0.62	25.8	2.9	good
Collard greens, boiled	1 cup	49.4	0.18	7.5	2.7	good
Spinach, boiled	1 cup	41.4	0.15	6.3	2.7	good
Kale, boiled	1 cup	36.4	0.13	5.4	2.7	good
Soybeans, cooked	1 cup	297.6	1.03	42.9	2.6	good
Shrimp, steamed/boiled	4 oz-wt	112.3	0.37	15.4	2.5	good
Turnip greens, cooked	1 cup	28.8	0.09	3.8	2.3	good
Cod, baked/broiled	4 oz-wt	119.1	0.32	13.3	2.0	good
Strawberries	1 cup	43.2	0.11	4.6	1.9	good
Green beans, boiled	1 cup	43.8	0.11	4.6	1.9	good
Snapper, baked/broiled	4 oz-wt	145.2	0.36	15.0	1.9	good
Scallops, baked/broiled	4 oz-wt	151.7	0.35	14.6	1.7	good
Tuna, yellowfin, baked/broiled	4 oz-wt	157.6	0.33	13.8	1.6	good
Raspberries	1 cup	60.3	0.12	5.0	1.5	good
Miso	1 oz	70.8	0.14	5.8	1.5	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75%	OR	Density>=7.6	AND	DV>=10%
very good	DV>=50%	OR	Density>=3.4	AND	DV>=5%
good	DV>=25%	OR	Density>=1.5	AND	DV>=2.5%

Source

What Do You Know About Nutritional Yeast?

2009-07-30T15:31:00.002-04:00

Nutritional yeast is not the yeast you bake with, says Melina Jampolis, M.D., a health expert for CNN.

"Nutritional yeast is a type of yeast that has been specially cultured for optimal nutrition value and good taste," she says. "It is a very good source of complete protein (important for vegans and vegetarians), fiber, and B vitamins. It is definitely a healthy and tasty addition to a balanced diet. Lots of vegans use it in cooking, and I'm addicted to these kale chips that are baked with it as they taste like Parmesan crusted chips but are super healthy."

Where can you buy it? Most health food stores sell nutritional yeast, and you might even get lucky at your local grocery store. Just ask next time you're out shopping.

Source

What Are Mitochondria?

2009-07-30T12:51:00.004-04:00

Mitochondria are the little factories in our cells that take the foods we eat and the oxygen we breathe and convert them into energy. That energy is called adenosine triphosphate, or ATP, and it is used to support every function in our body.

Each cell holds hundreds or thousands of mitochondria; they are found in greater amounts in active organs and tissues such as the muscles, heart, and brain. In fact, we have more than 100,000 trillion mitochondria in our bodies, and each one contains 17,000 little assembly lines for making ATP.

Why are these are these little energy factories so important to your health?

The answer is simple: Mitochondria are the place where metabolism happens.

When your mitochondria aren’t working properly, your metabolism runs less efficiently or can practically shut down.

Problems occur because these powerful energy producers are VERY sensitive to damage.

And when they are damaged, you suffer all the symptoms of low energy—fatigue, memory loss, pain, rapid aging, and more.

GURU Energy Drink

2009-07-30T08:34:00.004-04:00

GURU LITE is the best energy drink out there today!

GURU Energy Drink is an energy supplement scientifically designed to invigorate health conscious minds who need to perform. Made from all-natural and organic ingredients, GURU combines carefully chosen ingredients borrowed from ancient cultures around the world. Its active botanical complex is made from guarana, panax ginseng, ginkgo biloba and Echinacea. GURU delivers all the power of these four carefully selected herbal extracts, using them at their most effective levels. Its rigorous scientific approach to formula development has resulted in a perfect synergy of these proven elements. Moreover, all botanicals included in GURU are standardized, which guarantees the potency of the botanicals with scientific accuracy. GURU is the healthy energy drink that gives you the mental and physical boost you need: in the afternoon, at work, while studying, driving, before sports, or during times of stress or fatigue.

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BPA Linked to Infertility

2009-07-29T08:28:00.003-04:00

Yale researchers may have solved a fundamental medical mystery: how bisphenol A (BPA), a ubiquitous plastics component, changes genetic chemistry and impairs fertility.

The Yale team's findings, previewed earlier this month to the Endocrine Society, a 14,000-member scientific and medical professional organization devoted to hormone system research and treatment, have intensified scientists' concern that exposure BPA, a synthetic estrogen that disrupts the endocrine system, may have grave consequences for human reproduction.

In an interview, study co-author Hugh S. Taylor, M.D., professor and chief of the reproductive endocrinology section at Yale University School of Medicine, said his team injected pregnant mice with BPA for just one week. After those mice, and a control group, gave birth, the scientists found that the genetic chemistry of female offspring exposed to BPA in the womb had been irrevocably altered.

Read Full Story.

Olive Oil Won't Stay Good Forever

2009-07-28T08:27:00.002-04:00

That olive oil sitting on your shelf may lose up to 40% of its health benefits if it’s been there for six months, according to a study presented in the March Journal of Food Science, published by the Institute of Food Technologists.

The study analyzed several varieties of extra-virgin olive oil produced from groves in the Italian countryside at production and during storage. After three months of storage, the antioxidant activity in the oils remained unchanged. However, antioxidants decreased by about 40% for almost all of the oils after six months.

“The protective role of virgin olive oil is the result of its specific composition including phenolic compounds known to act as antioxidants,” says lead researcher Antonella Baiano of the University of Foggia in Italy. The health benefits of extra-virgin olive oil may include preventing conditions related to coronary disease, stroke and certain types of cancers.

Researchers recommend consumers store extra virgin olive oil in small glass bottles (one liter maximum because the oxygen contained in the headspace determines its oxidation), in a dark location, at a temperature lower than 68-77°F (20-25°C).

Source

Natural Treatments for Common Ailments

2009-07-27T12:04:00.003-04:00

Before you reach into your medicine cabinet to take care of a headache, stuffy nose, or upset stomach, you might want to consider treating your everyday ailments with natural remedies.

They take a little longer to work than their conventional counterparts, but may prove more effective, according to Body + Soul magazine Senior Editor Terri Trespicio.

She looked into Mother Nature's medicine cabinet on "The Early Show Saturday Edition," noting the surprising healing power of herbal remedies. They could be just what the doctor ordered.

PAIN RELIEF

Mild headaches: Tiger balm. Chinese ointment contains menthol and can ease pain when rubbed into neck or temples.

Arthritis pain: Turmeric, fish oil. All show promise in helping ease pain. Talk to your healthcare professional for dosage.

COLD CURES

Elderberry syrup: Research suggests it can fight the flu and may ease symptoms of cold.

Garlic: What you eat matters! Get plenty of raw or lightly cooked garlic, which contains antiviral compounds. Add thyme to soups and salad dressing.

COUGH

Eucalyptus oil in a pot of boiling water can help loosen phlegm. Just tent a towel over your head and breathe deeply.

Licorice root and marshmallow root can also help calm a cough - look for teas containing these herbs and sip throughout the day. For example, a tea called Organic Throat Coat combines several herbs.

CONSTIPATION

High fiber foods: Eat plenty of fruits, veggies, whole grains and beans. Sprinkle some ground flaxseed on cereal or in smoothies. Also, drink plenty of room-temperature water.

Triphala: Herbal supplement from the Ayurvedic tradition that can get things moving. Take supplement as noted on bottle.

ALLERGY

Quercetin: This flavonoid compound, found in apples and onions, can also help fight allergy symptoms. It's preventive, though, so allow 6-8 weeks to build it up in your system. Typical dose: 400 mg twice a day between meals.

Stinging nettle: In tincture, teas or freeze-dried capsules. Consume half teaspoon of tincture three times a day, a month before allergy season. Drink 2-3 cups of nettle tea, or follow directions on capsule bottle.

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Did You Know ---> Green Beans

2009-07-27T08:37:00.004-04:00

Did you know that the wealth of vitamin K (122% daily value) found in green beans plays an important role in bone health?

Although calcium and vitamin D are often the nutrients highlighted in discussions on bone and prevention of bone-related disease, current research is increasingly revealing the importance of vitamin K. Although much of the research has focused on the K2 form of the vitamin, the K1 form found in greens beans has also been associated with better bone mineral density and decreased risk of bone-related diseases.

So, green beans can now join in with a variety of vegetables (including kale, spinach, collard greens and mustard greens) which are excellent sources of vitamin K1 and provide welcomed support for our bones. But the benefits of green beans do not stop here. They're also a rich source of other vitamins and minerals, many of which can act as powerful antioxidants that help combat the free radical activity associated with increased risk of both cancer and heart disease.

Read More....

Have Some Hexane With Your Soy?

2009-07-26T06:54:00.002-04:00

At seven cents per pound, hexane is currently the dominant extraction solvent for soy products. Whether you're eating Boca burgers, firm tofu, partially hydrogenated soybean oil, granola crumbs for texture, or Silk soy milk, hexane likely played a role in the extraction process. Hexane was formerly used as a cleaning agent for removing grease in the printing industry as well as a solvent for rubber cement, but now it's showing up in many so-called "natural" and even "made with organic" soy foods.

Read More...

Did You Know Buckwheat Is Not A Grain?

2009-07-24T12:18:00.003-04:00

Not only is buckwheat not a type of wheat, it is not even technically a "grain" although in many places (including The World's Healthiest Foods book) it is referred to as a grain since it is enjoyed in a similar fashion to true grains. Buckwheat is actually a fruit seed that comes from a plant that is also called beech wheat, as well as "silverhull" and "tartary," and whose genus/species name in Latin is Fagopyrum esculentum. Buckwheat belongs to the Polygonaceae family of plants. Two other well-known members of this family are rhubarb and sorrel. Buckwheat does not contain gluten like wheat does and therefore you can truly count on it to be "wheat-free" in every respect!

Buckwheat makes a great side dish as well as the base for a cold grain salad. Combined with fresh and/dried fruit, nuts, and soymilk, it can also make an energizing breakfast.

Do You Have Any / Some of These Issues? Detox May Be For You!

2009-07-23T13:23:00.003-04:00

The following is a list of the common symptoms of chronic toxicity. If you suffer from any of the following, detoxifying might be critical for you to get healthy and feel good again:

Premenstrual syndrome

Difficulty concentrating

Trouble losing weight

Rehydrate With Food

2009-07-23T09:03:00.002-04:00

You've just finished a tough workout. You're hot and sweaty so you reach for ... celery?

It's long been known that water-rich fruits and vegetables can contribute to your hydration needs. But recent research shows that beyond contributing to hydration, some fruits and vegetables may hydrate your body twice as effectively as a glass of water.

Water is cool, refreshing and calorie-free, but certain types of produce have a leg up on H2O. Why? Because they provide nutrients like mineral salts, amino acids and vitamins as well as hydration.

When exercising, your body can lose electrolytes through sweat. Replenishing lost electrolytes is the whole premise behind sports drinks. But certain fresh fruits and veggies can replenish your body, too -- without all the artificial colors and flavors.

Some top picks for hydrating foods:

Watermelon. Rich in vitamin C, beta carotene and lycopene, the appropriately named watermelon is about 92 percent water.
Cucumber. Cucumbers deliver a high water content as well as calcium, magnesium, sodium and potassium.
Celery. Crunchy celery is actually 96 percent water. It also provides sodium, potassium, magnesium, calcium, phosphorus, iron and zinc.

But don't ditch your water bottle just yet. It's great to incorporate healthful hydrating foods into your diet -- especially during the warmer months. But a good, old-fashioned glass of water has its place, too. And, let's face it, while a stalk of celery might be more effective for hydration, it just doesn't taste as refreshing as an icy cold glass of water.

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Get Your RDI of Omega-3s

2009-07-22T08:43:00.001-04:00

Omega-3s fall into the category of healthy fats because they have so many benefits. These essential fatty acids reduce inflammation, stabilize your mood, lower your cholesterol, and have been found to reduce your risk of coronary heart disease. The RDI of omega-3s is 1.1 grams per day. It's easy to get your fill since omega-3s come from a variety of sources including fish, flaxseeds, walnuts, soybeans, and omega-enhanced foods.

Are you getting enough?

Food	Omega-3s (g)
3 oz. salmon	1.1
3 oz. halibut	.6
3 oz. swordfish	.97
3 oz. canned tuna	.17
1 tbsp. flaxseeds	1.8
1/8 cup walnuts	1.1
1 cup strawberries	.1
1 cup raspberries	.1
1/2 cup tofu	.23
1/2 edamame (soybeans)	2.8
1/2 cup steamed broccoli	.1
1 omega-3 enriched egg	.23

Thanks Fit!

Eat Detoxifying Foods

2009-07-21T15:50:00.003-04:00

To naturally increase your glutathione, increase your intake of the following foods:

Cruciferous vegetables (cabbage, broccoli, collards, kale, Brussels sprouts, Chinese cabbage, bok choy, arugula, radish, wasabi, watercress, kohlrabi, mustard greens, rutabaga, turnips) - at least one to two cups, cooked, daily

Curcuminoids (turmeric, curry)

Garlic (a few cloves a day)

Green tea, one to two cups a day (boosts liver detoxification)

High-quality, sulfur-containing protein (eggs, garlic, onions)

Supplements to Enhance Your Beauty

2009-07-21T08:47:00.003-04:00

Antioxidants: Antioxidants have numerous health and beauty benefits including diminishing cellulite, increasing metabolism, and keeping your skin youthful and hair soft and vibrant. You can get antioxidants from antioxidant rich foods such as fruits and vegetables and liquids such as teas and juices.

Wheat Grass: Full of antioxidants, vitamins, and nutrients, wheat grass juice is a powerful body cleanser with incredible healing properties. Wheat grass can help with skin problems such as eczema and sun damage. The chlorophyll in wheat grass cleanses and rebuilds the bloodstream and combats toxins.

Spirulina: A blue-green algae with more protein than soy, more iron than beef and more vitamin A than carrots. Spirulina is the ultimate anti-aging food especially good for healthy eyes and strong vision because of its beta-carotene content.

Borage Oil: Also known as Evening Primrose Oil, Borage Oil restores moisture to dry/damaged skin. It can provide relief for chronic skin-care problems such as eczema or acne.

Vitamin C: Vitamin C boosts immunity, treats and prevents colds, protects your skin from free radicals, and aids in collagen production. Use organic face and body products with vitamin C for clear, more radiant skin.

Vitamin E: A natural antioxidant Vitamin E protects the skin from environmental factors and benefits your cardiovascular system and prevents the breakdown of your body's tissue.

Coenzyme Q10: A powerful supplement that fights free radicals and is anti-aging; Coenzyme Q10 stimulates tissue regeneration and reverses skin aging.

Just remember that everything you put in or on your body affects you- inside and out. Making informed choices will lead to a more vibrant, healthy life.

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Don't Always Believe What You Read!

2009-07-20T11:57:00.002-04:00

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Great Snack --> Olives

2009-07-20T09:12:00.000-04:00

Olives cannot be eaten right off of the tree; they require special processing to reduce their intrinsic bitterness. These processing methods vary with the olive variety, region where they are cultivated and the desired taste, texture and color.
Some olives are picked green and unripe, while others are allowed to fully ripen on the tree to a black color. Yet, not all of the black olives available begin with a black color. Some processing methods expose unripe greens olives to the air, and the subsequent oxidation turns them a dark color. In addition to the original color of the olive, the color is affected by fermentation and/or curing in oil, water, brine or salt.

Olives are very nutrient-rich, containing heart-healthy monounsaturated fat, vitamin E, and antioxidant phytonutrients, including polyphenols. With all of that goodness, it's no wonder that olives play a central role in the Mediterranean Diet, which has been found to promote vitality and offer protection against a host of different diseases.

Source

Have You Tried Swiss Chard?

2009-07-20T09:03:00.002-04:00

Swiss chard is a very good non-dairy source of calcium and an excellent source of vitamin K, which plays an important role in maintaining bone health since it activates osteocalcin, the major non-collagen protein in bone.
Swiss chard's rich supply of magnesium is also necessary for healthy bones. About two-thirds of the magnesium in the human body is found in our bones. Some helps give bones their physical structure, while the rest is found on the surface of the bone where it is stored for the body to draw upon as needed.
Swiss chard is also an excellent source of pro-vitamin A as it is rich in beta-carotene. and thus helps promote healthy vision. In a study of over 50,000 women, those who consumed the highest dietary amount of pro-vitamin A had a 39% reduced risk of developing cataracts.
Chard is also rich in the carotenoids lutein and zeaxanthin, two powerful antioxidants that concentrate in the lens and retina to protect them from oxidative damage. Dietary intake of these carotenoids has been found to reduce risk of developing cataracts and age-related macular degeneration.

Read more....

New Study Reveals Major Health Problems Linked to Genetically Engineered Foods

2009-07-17T08:39:00.003-04:00

An alarming study published in the Journal of Biological Science this week points toward serious health hazards from genetically engineered foods and pesticides. The research, conducted by scientists from France, Italy, New Zealand, U.K. and U.S., corroborates the decade-long criticism by public interest organizations such as the Organic Consumers Association, Greenpeace, and Friends of the Earth that European Food Safety bureaucrats and the U.S. FDA have used unreliable tests to assess the safety of food and products containing genetically modified organisms (GMOs). GMOs are now found in more than 80% of (non-organic) foods sold in conventional grocery stores in the U.S., as well as the majority of animal feed in the EU.

Read more....

Baby Steps (It's a Start!) - Restricting Antibiotics Use In Our Food

2009-07-16T08:35:00.004-04:00

The Obama administration is looking to restrict the use of antibiotics in livestock.

The principal deputy commissioner of food and drugs testified that feeding antibiotics to livestock to encourage rapid growth must stop, and that farmers should only be able to use the drugs with the supervision of a veterinarian. The reason behind this recommendation is that the rampant use of antibiotics has strongly influenced the development of bacteria immune to many treatments, rendering common antibiotics useless in fighting infections.

This point of view has long been accepted by the medical community. According to estimates by the Union of Concerned Scientists, chickens, pigs, and cattle receive 70% of antibiotics used in the United States. While the American Medical Association backs the proposed restriction, it is no surprise that meat producers are opposed to it.

Thanks Fit!

5 Accessible Nutrition Superstars

2009-07-15T16:38:00.002-04:00

Apples

Nutrients: Vitamin C, potassium
How they help control weight: Low-fat apples contain pectin, a soluble fiber that helps carry dietary fats and cholesterol out of the body as waste.
Serving size: One apple
Notes: Research shows that eating three small apples a day promotes weight control. Eat apples raw, including the fiber-rich peel. Red apples contain pyruvate, a metabolism-boosting antioxidant (see page 29 for details).

Lentils
Nutrients: Vitamin B6, folate, magnesium, iron, zinc
How they help control weight: High fiber content fills your stomach quickly with a small amount and helps you feel full for a long time.
Serving size: 1/2 cup
Notes: Try lentil soup or baked lentil "meatloaf," accompanied by steamed vegetables and rice. To alleviate flatulence, add kombu (a sea vegetable) to lentils during cooking.

Oatmeal
Nutrients: B vitamins, iron, potassium
How it helps control weight: Low-fat, high-fiber complex carbohydrate that is digested slowly and has a long satiation factor.
Serving size: 1/2 cup
Notes: Eat whole oats cooked or uncooked, served with 1/2 cup of low-fat milk and fresh fruit; or one slice of whole-oat bread with 1 tablespoon of natural (no sugar added) peanut butter.

Spinach
Nutrients: Vitamins A and C, folate, potassium, calcium, iron How it helps control weight: High in dietary fiber and 91 percent water, making it a super "low-energy-density" food that provides satisfaction at a low calorie count.
Serving size: 1/2 cup
Notes: Eat fresh in a salad, or lightly steamed.

Yogurt
Nutrients: Vitamins A, B, and D; calcium
How it helps control weight: Studies show that the calcium and protein derived from yogurt and other low-fat dairy products may help to burn fat.
Serving size: 1 cup
Notes: Yogurt is a high-protein snack at less than 100 calories per serving. Look for brands that contain acidophilus and lactobacillus, "good" bacteria that promote digestion and immunity.

Source

Best Sources of Vitamin B12

2009-07-12T07:39:00.003-04:00

The only reliable food sources of active vitamin B12 are animal foods, such as meat, poultry, fish, shellfish, eggs, milk, yogurt, and cheese. While some plant foods in their fermented or otherwise processed versions (including sprouting, in some cases) contain vitamin B12, there are no known plant foods that provide consistent, dependable levels of this important nutrient.

Many soil bacteria can make vitamin B12; so can certain bacterial inhabitants of the human digestive tract. Yet, there is inadequate research to confirm that these potential B12 sources are reliable sources for a person who is strictly vegan and eats no animal foods of any kind, including dairy products.

It's important here to distinguish between a strict vegetarian - who might include eggs and dairy products in his or her meal plan-and a strict vegan, who would not include these foods. All of those non-flesh yet animal-derived foods can contain B12. Strict vegans should therefore do one or more of the following:

Regularly consume foods that have been fortified with active vitamin B12, such as fortified breakfast cereals or bread products, fortified soy products (like soy burgers, hotdogs, or breakfast patties), nutritional yeast, and yeast extracts
Take an oral, nasal, or sublingual vitamin B12 supplement
Receive vitamin B12 injections from their doctor.

Source

Top Food Sources For Iron

2009-07-11T21:44:00.002-04:00

Excellent food sources of iron include chard, spinach, thyme, and turmeric.

Very good sources of iron include romaine lettuce, blackstrap molasses, tofu, mustard greens, turnip greens, string beans, and shiitake mushrooms.

Good sources of iron include beef tenderloin, lentils, Brussel sprouts, asparagus, venison, garbanzo beans, broccoli, leeks, and kelp.

Source

Benefits of Interval Training

2009-07-10T14:48:00.003-04:00

There are at least six compelling reasons to add intervals to your workout, but don't go skimpy on the recovery portion. It's very important to the whole process.

Coach Jenny, over at Runner's World, likens the recovery period of intervals to sleep. You need sleep to repair your body and rest up for the next day, and you need a chill-out period for your body after pushing it through an intense interval so you can push yourself through another one.

Jenny explains it like this:

. . . the payoff comes when you invest in a proper recovery and run at the target fast pace (and not any faster), your body will adapt and you'll soon be capable of not only running faster with less effort, but the time it takes to recover will decrease as well.

When beginning interval training, use the recovery period to allow your heart rate, circulation, and breathing time to recover so you can attack the upcoming intervals with the same energy. If this means you need to walk between sets, that is fine. But as you repeat your interval training, you will notice that you don't need to run as slowly to recover, nor do you need the same amount of time. Just remember, this change doesn't happen overnight — it's a process.

Love it! Thanks Fit!

About Anusara Yoga

2009-07-10T13:47:00.005-04:00

Anusara (a-nu-sar-a), means “flowing with Grace,” “flowing with Nature,” “following your heart.”

Developed recently by John Friend, anusara yoga is described as heart-oriented, spiritually inspiring, yet grounded in a deep knowledge of outer- and inner-body alignment. Each student's various abilities and limitations are deeply respected and honored, and in an Anusara class the instructor asks you to literally move from your heart.

Anusara yoga's remarkable growth is due in large part to its uplifting philosophy, epitomized by a "celebration of the heart" that looks for the good in all people and all things. Consequently, students of all levels of ability and yoga experience are honored for their unique differences, limitations, and talents.

The practice of Anusara Yoga can be broadly categorized into three parts: Attitude, Alignment, and Action. The principle aspects that define Anusara are:

a belief that all beings are intrinsically good
a vinyasa-style practice that emphasizes heart-opening through backbending and physical alignment, including the use of props
an emphasis on bringing the lessons learned in yoga class into daily life

Herbs To Heal What Ails You!

2009-07-10T10:47:00.003-04:00

Chinese Herbal Medicine

NYC acupuncturist and herbalist Aimee Raupp has a new book called Chill Out and Get Healthy. She shared her herbal picks.
(As with any meds, check in with your MD before trying these remedies.)

Complaint: So much bloat I can't even button my boyfriend jeans.

Rx: Light a fire in your belly with fennel seeds. They help warm your digestive system and speed up metabolism. (Stop by the West Village's Aphrodisia Herb Shoppe, says Raupp.)

Complaint: My tank is empty and I'm running on fumes.

Rx: To rev your engine, seek out astragalus. "It nourishes and boosts your chi, your energy," says Raupp. Find it in Alvita tea or at the Chinatown pharmacy Kamwo, where certified herbalists can assist you.

Complaint: I'm on my 983rd sheep and still haven't logged any shut-eye.

Rx: Try the sour jujube kernel to calm the spirit and nourish the blood. (In Chinese medicine, the spirit rests on the blood, Raupp explains.) The herb is difficult to find at run-of-the-mill health food stores, so head to Kamwo.

Thanks Vital Juice!

Why We Need Detox

2009-07-09T12:22:00.003-04:00

Dr. Alejandro Junger: There is another “inconvenient truth” still hidden from popular awareness. Global warming is just a symptom. At the root of it is global toxicity, the build-up of chemicals that is threatening all life on earth.

The air we breathe, the water we drink and shower with, the buildings we live and work in, and most of all, the foods we eat, are loaded with chemicals that alone or in combination cause irritation, inflammation, sickness and, ultimately, death.

Preservatives, conservatives, additives for color, smell, taste and texture, pesticides, insecticides, fertilizers, herbicides, fungicides, hormones, antibiotics, wax, chlorine, mercury, lead, arsenic, fluoride, polyhydrocarbons, DDT, PCB’s, phthalates, PBA, saturated fats, trans fats, MSG, detergent and thousands of new chemicals are released every year, with thousands more awaiting FDA approval.

The human body comes equipped with a highly effective detox system, a team of organs working together to eliminate the toxic waste of normal metabolism, such as uric acid, lactic acid, carbon dioxide, ammonia and homocysteine. Somehow it can even detoxify most of the modern chemicals. The problem is that when the detox organs get overwhelmed, toxins continue circulating and cause inflammation. As a defense, the body generates mucus to coat toxins and trap them in the tissues where they remain when digestion is kept working day in, day out. If they persist over time, toxin and mucus accumulation can cause increased acidity, malfunction and eventually the collapse of all systems, one by one.

Global toxicity is enough to overflow the body’s detox capacity. Modern habits worsen the problem by keeping the detox process slow. All the different organs of the body need energy to function. Energy distribution has to be prioritized when many systems are being used at the same time or there won’t be enough. The body still gives priority to digestion over detox. For centuries, food was hard to come by. Only recently in evolution do we have food available and eat it 24/7, but our genes still act as if each feeding is the last meal and slow down everything else to concentrate on food. With digestion a full-time job, detox has to wait its turn while toxins keep coming in.

Modern medicine is detox-blind. Even though this information could save your life, there are no medical specialists dedicated to detect and treat the effects of global toxicity.

Source

Watermelon

2009-07-08T08:36:00.004-04:00

No other fruit says summer like the subtly crunchy, thirst quenching watermelon. Although watermelons can now be found in the markets throughout the year, the season for watermelon is in the summer when they are sweet and of the best quality.

But watermelon is not only great on a hot summer day, this delectable thirst-quencher may also help quench the inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis.

Sweet, juicy watermelon is actually packed with some of the most important antioxidants in nature. Watermelon is an excellent source of vitamin C, rich in the B vitamins necessary for energy production and a very good source of vitamin A, notably through its concentration of beta-carotene. Watermelon is also a source of the potent carotenoid antioxidant, lycopene. These powerful antioxidants travel through the body neutralizing free radicals.

In contrast to many other food phytonutrients, whose effects have only been studied in animals, lycopene has been repeatedly studied in humans and found to be protective against a growing list of cancers. These cancers now include prostate cancer, breast cancer, endometrial cancer, lung cancer and colorectal cancers.

Yummy Watermelon!