Striving4Zen

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

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Labels: disease, eating healthy, Vitamin D

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

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

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

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

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Labels: b-vitamins, eating healthy, healthy diet, Vitamin E, wheat germ

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.

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Labels: allergies, brown rice, eating healthy, gluten-free, millet, Whole grains

• 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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Labels: almonds, avocado, cruciferous vegetables, eating healthy, eggs, fruits and veggies, healthy diet, Kale, lentils, potatoes, quinoa

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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Labels: eating healthy, healthy snacks, organic food, popcorn, popped corn

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.

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Labels: calcium, copper, eating healthy, good health, supplements, Vitamins, zinc

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.

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Labels: blood building foods, blood flow, eating healthy, healthy diet, Traditional Chinese Medicine

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%

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Labels: eating healthy, healthy food, Omega-3s, Omega-3s fish oil

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....

Labels: bones, eating healthy, green beans, green leafy vegetables, Green veggies, healthy diet, Kale, spinach, strong bones, Vitamin K

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!

Labels: eating for good skin, eating healthy, healthy diet, Omega-3s, Omega-3s fish oil

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!

Labels: antibiotics, eating healthy, good news, hormones, meat, toxins

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.

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Labels: apples, eating healthy, healthy food, lentils, nutrition, oatmeal, spinach, yogurt

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.

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Labels: eating healthy, energy, foods, healthy diet, iron

A recent study claims that young adults are not drinking enough milk -- that is, if you read what the media reports. But if you really read the study according to the lead author Nicole Larson, it's calcium they're lacking.

Labels: calcium, Collard Greens, cows, eating healthy, green leafy vegetables, Green veggies, healthy food, milk, sesame seeds, turnip greens

• What is it? Salba is the trademarked name for the white seeds produced by a variety of Salvia hispanica L. — the same plant of Chia Pet fame.

• What are its health benefits? Gram for gram, Salba contains eight times more omega-3 fatty acids than salmon, 25% more fiber than flaxseed, and six times more calcium than whole milk. Stuffed with protein, antioxidants, and minerals, the seed has been shown to regulate blood sugar levels and blood pressure.

• How is it different from a chia seed? Although they have a similar shape and size, Salba boasts 35% more protein and 30% more omega-3s than chia seed. Salba also commands a higher price tag.

• What does it taste like? Salba has a bland taste that becomes slightly nutty when baked.

• How do you use it? Grown in Peru, Salba is sold in bags and as an ingredient in prepared foods, such as tortillas, breads, pastas, and chips. The whole seed works well sprinkled on salad or cereal, blended into smoothies, and ground into flour for baking.

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Labels: calcium, chia seeds, eating healthy, health food, nutritious, Omega-3s, Salba

Conventional cattle ranchers and pig and chicken farmers routinely feed their animals a steady diet of antibiotics to prevent illness and help them grow fatter faster. But as consumers become more obsessed [or just aware] with what they eat, including an insatiable hunger for meat and chicken raised naturally, without drugs, more producers are promoting their products as antibiotic free.

But is there truth in advertising?

Even producers who have eliminated antibiotics may be using other bacteria-killing compounds in the anti-microbial family, which have a murky definition under the law. Although not all anti-microbials are defined as antibiotics by the Food and Drug Administration, their use opens up a minefield of issues.

Among them:

-- Anti-microbials are not listed on labels.

-- They work the same way as antibiotics.

-- Many people consider them to be harmful to the environment.

"The only way to know if a producer is using anti-microbials is to call the manufacturer and ask them," said Urvashi Rangan, a scientist for the nonprofit Consumers Union.

"A manufacturer doesn't have to list it on the label even if they're making an antibiotic-free claim. And as far as we're concerned, if you're using a drug to kill a parasite or a micro-organism and you're making a 'no antibiotics' claim, you're being misleading."

While scientists debate the pros and cons of using any bacteria-killing drug in food animals, most agree that the only difference between antibiotics and anti-microbials is purely one of semantics.

Full Article

Labels: antibiotics, eating healthy, hormones, meat, toxins

According to the Journal of Applied Nutrition, organically grown fruits and vegetables have significantly higher nutritional content than conventional produce: "Organically grown apples, wheat, sweet corn, potatoes and pears were examined over a 2-year period and were 63% higher in calcium, 73% higher in iron, 118% higher in magnesium, 178% higher in molybdenum, 91% higher in phosphorus, 125% higher in potassium and 60% higher in zinc than conventionally grown produce." In addition, organic meats were not only found to be leaner, but also have about five times the omega-3s.

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Labels: eating healthy, healthier, living holistically, nutrients, nutrition, organic, organic food

Beef can be a great source of lean protein as well as iron, zinc, and B vitamins. But you do need to choose the right cut of meat. When at the meat counter, look for top sirloin, eye of round, or bottom round cuts since these pieces of beef generally contain less than three grams of saturated fat and are under 200 calories/3-ounce serving. Pay attention to the grade of the beef as well. The label prime is not as lean as select or choice grades of beef. If you keep your portion to three ounces, studies have found that you won't raise your cholesterol levels. Once again, moderation is key to healthy living. Opt for grass fed and finished beef if you can find it — it is higher in omega-3 fatty acids.

Thanks FitSugar!

Labels: b-vitamins, beef, cholesterol, cuts of meat, eating healthy, healthy eating, lean protein, protein, red meat, zinc

A diet high in red meat is just not good for us. But some people need to eat meat. If you're one of them, make sure you select grass-fed meat (not grain-fed or even worse!).

According to recent studies, grass fed cattle produce meat higher in beta carotene, vitamin E and omega-3 fatty acids than meat produced from cattle raised by conventional ranching techniques. Conventional ranching techniques means cows raised in lots and fed mostly corn and processed feed.

According to Michael Pollan's well known book The Omnivore's Dilemma, cows evolved to eat grass and roam around in pastures. When cows eat grass they are leaner animals and produce leaner meat, which translates into healthier protein for us. Corn creates fat marbled meat, but the corn also upsets the cows four stomachs. Which in turn, leaves cattle more prone to infections, hence the increase in antibiotics given to cows. Historically speaking, corn was not the major feed for cows until after WW II, which is relatively recent in the grand scheme of things.

Unfortunately, the label/term grass fed is not currently regulated by the USDA. Ranchers and farmers raising grass fed animals are lobbying hard to have the term regulated. So your best bet is finding a ranch close by that raises grass fed cattle. If you are interested in finding grass fed beef produced close to you - check out Local Harvest.

Thanks FitSugar!

Labels: beef, corn, eating healthy, Fat, grains, grass-fed, healthier, meat, Michael Pollan, organic farms, red meat

Cantaloupe and honeydew share similar nutritional profiles, except for two main differences-vitamin C and beta-carotene. Cantaloupe contains about twice the amount of vitamin C as does honeydew (37 mg per 100g serving vs 18 mg for that same amount) and about 67 times the amount of beta-carotene (2,020 micrograms for 100g serving vs 30 micrograms). This difference in beta-carotene is significant-if we were looking for a source of this important nutrient, we would look to cantaloupe but not to honeydew as the amount it contains is minimal.

Even though cantaloupe contains more vitamin C and beta-carotene, honeydew and cantaloupe are far more similar than different. Both contain approximately the same amount of calories per bite as well as similar amounts of fiber and phenol phytonutrients and similar trace amounts of B vitamins and minerals.

Labels: beta-carotene, cantaloupe, eating healthy, fruits, honeydew, melons, Vitamin C