health and wellness

Legumes are vegetable plants that have pods with tidy little rows of seeds inside. These include beans, peas, and lentils. Some people consider peanuts as part of the legume family as well. Legumes are very good sources of protein and fiber and can be eaten fresh, canned, frozen, or dried. Beans are the best source of folate and are excellent sources of vitamins and minerals. Because of their being high in fiber, they have good cancer fighting characteristics and have been especially linked to lower the risk of colon cancer. Other high sources of nutrients found in legumes are Niacin, Thiamine, Riboflavin, B6 vitamins, and much more. Additionally, they are rich in complex carbohydrates.

All of these nutrients combined, are what’s necessary for normal growth and for the building of body tissues. Beans are high in potassium which is required for the normal functioning of nerves and muscles. Just one cup of beans contains more potassium than a banana. In fact, beans have more calcium and iron per cup than three ounces of cooked meat but contain no cholesterol and is with less calories. The Mayo Clinic  provides a list of the various beans in the legume family, and offers suggested recipes on ways you can add legumes to soups and stews etc.

Why Eat Legumes?

• Low in fat
• Rich in antioxidants
• Excellent source of protein
• Good source in fiber
• Contain iron, zinc, calcium, selenium, folate, potassium, and so much more.
• Provide a low glycemic index (GI)/ glycemic load (GL)
• May help reduce the risk of chronic diseases, such as, heart disease, diabetes mellitus, obesity, and cancer.

Vegetarians often look to legumes in which to get their daily protein from. Even for non vegetarians, they offer an alternative source of protein since legumes have such a high nutritional value, and are so low in fat, and high in fiber.

How To Cook Legumes

Legumes usually come with cooking directions on the packages of dried beans, but they are usually washed real well to remove any debris, and then are left to soak under clear water. Once done, most people boil them with plenty of water to cover, and are cooked anywhere from 30 minutes to 2 hours, depending upon the bean. Some people choose to cook them slowly in a crock pot in the morning and let them go until evening. After the beans are cooked, many add their flavorings, along with any meats and/or vegetables to finish their recipe of choice. Others simply add their beans with cooked rice. Either way, they store nicely in the refrigerator for a week, and easily freeze well for up to 6 months.

Next time you are looking for a low fat and high nutritional meal - filled with protein, complex carbs, and high fiber - legumes are always a winner of choice.

        -written by Angela Doss

references:
Legumes
Linus Pauling Institute’s Micronutrient Information Center

Legumes: Using beans, peas and lentils instead of meat
Mayo Clinic
www.mayoclinic.com

Fiber: Start Roughing It!
Harvard School of Public Health
www.hsph.harvard.edu

Protein in Diet
Medline Plus - A Service of the US National Library and the National Institute of Health

Protein is the building blocks for our body and it is required for the body’s growth, maintenance and the repairing of all cells. Protein is the major component of all muscles, tissues and organs and is responsible in the process of  metabolism, digestion, and the transportation of nutrients and oxygen in the blood. Protein is also necessary for keeping our bones, and nails strong and healthy. It also keeps our hair shiny, and our skin youthful and healthy. Protein is needed to help form the hormones for the body’s sexual development.

Essential And Non-Essential Amino Acids

The Harvard School of Public Health can provide us with resourceful information on the value of protein. Protein is made up of 22 elements called “amino acids.” When protein is consumed, it is broken down through digestion into individual amino acids and then is absorbed to be used by the body in making new ones. These 22 amino acids make up two groups: essential and non-essential amino acids. The human body can produce 14 of these amino acids called “non-essential” without the aid of an outside food source; hence, the term “non-essential”. 

The other 8 amino acids are called “essential” because these cannot be produced by the body, and therefore, must be obtained through certain foods we eat. Both essential and non-essential are imperative in order for our bodies to function properly. 

Complete And Incomplete Proteins 

Complete Proteins tend to come from animal sources such as eggs, milk, dairy products, red meats, fish, shellfish, liver, and poultry. These contain all of the 8 essential amino acids that cannot be manufactured by the body alone. Eggs are the best source of protein since they contain the highest amount of essential amino acids. Fish is the next best source and is then followed by meat, and milk.

Incomplete Proteins lack some or all of the important essential amino acids and usually come from sources such as corn, rice, beans, grains, nuts, seeds, vegetables, and fruits.

Vegetarians have found ways in which to use a combination of two or more incomplete proteins, in order to supply a complete essential amino acid. For example, combining beans with rice and/or with possibly corn and milk. 

How Much Protein Should We Eat Daily?

Protein should be consumed every day, although our body does not need as much protein as it does other types of food such as carbohydrates, vegetables and fruits.

However, expert nutritionists recommend that the average adult needs 8 grams of protein per 20 pounds of body weight. This equates to 45 to 70 grams of protein daily for most adult females and males, respectively. The USDA Food Guide Pyramid recommends that adults get 2 to 3 servings of meat and 2 to 3 servings of milk group products everyday. Low-fat selections are best. A serving of meat is 3 to 4 ounces or about the size of a deck of cards. One serving of milk is one cup and for cheese, a serving is about 2 ounces.

Try to consume plenty of fruits and vegetables and include a variety of protein-rich foods, particularly oily fish, at least three times per week which contain important essential fatty acids.

       -written by Angela Doss

Cholesterol 

There’s no denying that a healthy diet is an important defense against rising cholesterol. “If you eat a predominantly plant-based diet - with lots of fruits and vegetables plus some fish - you are on the right track to keeping your cholesterol at a healthy level,” says Lisa Dorfman, a registered dietitian and spokeswoman for the The American Dietetic Association .

That said, certain super-foods can actually help lower bad cholesterol (LDL) and increase the good cholesterol (HDL). Ideally, you want to shoot for a total cholesterol under 200, with the bad one (LDL) under 110 and the good one (HDL) greater than 35. So try to incorporate more of these foods into your daily diet:

Almonds

Studies have found that eating a quarter cup of almonds a day can lower your LDL by 4.4 percent, according to dietitian Leslie Bonci, who is also the director of sports nutrition at the University of Pittsburgh Medical Center. “Eating nuts, especially almonds, which are high in good-for-you monounsaturated fat, is better than simply eating a low-fat snack like pretzels,” says Bonci. Of course, they can also be high in calories, so stick with a small serving and choose almonds that are dry roasted without oil.

Fish

Omega-3 fatty acids are widely considered to be the best of the “good” fats, and the best place to find them in is fish - especially fatty fish like salmon, halibut and tuna. According to Dorfman of the ADA, you want to get 1.5 to 3 grams per day of omega-3. A 4 ounce fillet of salmon will give you close to 3 grams, and you can also get these fatty acids from walnuts and flaxseed (two tablespoons of flaxseed provides 3.5 grams) and in fish oil supplements. If you are looking for a change to eating salmon try this delicious Blackened Salmon sandwich that was recommended to me by a wonderful chef in San Diego, CA.

Oatmeal

A daily serving of this hot delicious cereal will provide dramatic drops in cholesterol levels. Those great results are due to the high levels of soluble fiber found in oatmeal. “The soluble fiber binds to the bile acids that are the precursor to the development of cholesterol and help flush it out,” says Bonci. It is noted that it doesn’t matter how you get your oats - instant or traditional, slow cooked.

Red Wine

A glass of red wine, which contains flavanols, has been shown to have anti-inflammatory properties that may help lower cholesterol and stave off heart disease. But in this case, more is not better. “For women, the recommendation is one drink a day and for men, it’s two,” says Bonci. More than that will, literally, dilute any potential benefits. These flavanols can also be found in red grape juice and dark cocoa.

Soy

Soybeans, soy nuts and edamame, plus any products made from soy such as tofu, and soymilk, can help to reduce the production of new cholesterol. A little can go a long way - aim for about 25 grams of soy protein daily (the amount in a cup of edamame). It is noted, however, that those who are at an increase risk of breast or prostate cancer may want to eliminate it since too much soy can act similarly to the body’s own estrogen which may activate some hormone-dependent tumors.

references:
Sally Wadyka for MSN Health & Fitness
Lisa Dorfman for American Dietetic Association
Leslie Bonci for University of Pittsburgh Medical Center

Many people think eating fruit and drinking fruit juices are one and the same in regards to its nutritional value, and many people just don’t see a big deal in the need to know. But the truth of the matter is; it really is a big deal. The reason for the emphasis on whole fruits versus fruit juices is simple: regardless of the fruit and regardless of the method used for juicing, the most diverse and intact collection of nutrients comes to you through the whole fruit!

What’s Missing In Fruit Juice

Whole fruit provides you with a whole lot more nutrition than fruit juice. When looking at two very important components of fruit - the skin and the pulp - it will help to clarify why there is such a big difference between the two.

Fruit Skins

The edible skins of many fruits such as apples, apricots, blueberries, figs, grapes, pears, plums, prunes, raisins, raspberries, and strawberries are all part of the important biological activity in the life of the fruit. The skin is one of the places where the fruit interacts with sunlight, and forms a variety of colored pigments that absorb different wavelengths of light. These pigments, including carotenoids and flavonoids, are well researched as nutrients that protect our health and nourishment. The skins of whole fruits like grapes have actually been studied for their ability to help lower risk of cancer and help provide protection from ultraviolet light. Unfortunately, when fruits are juiced, we don’t always get to enjoy the fruit’s skin. That is because many juicing processes remove the skin, and do not allow for its full benefits to get into the juice.

Fruit Pulp

In addition to the skin, which is an important source of fiber in most fruits, the pulpy part of the fruit is also a source of fiber and other nutrients. Orange juice makes a good example of the health difference when you focus on the issue of its pulp. The white pulpy part of the orange is the primary source of its flavonoids. The juicy orange-colored sections of the orange contain most of its vitamin C. In the body, flavonoids and vitamin C often work together, and support health through their interaction. When the pulpy white part of the orange is removed in the processing of orange juice, the flavonoids in the orange are lost in the process. This loss of flavonoids is one of the many reasons for eating the orange in its whole food form. Although many commercial products will say “pulp added” on their labels, the “pulp added” many not even be the original pulp found in the whole fruit, and it is highly unlikely to be added back in the amount removed.

Is Fruit Juice Unhealthy?

The answer to this question depends on how it’s consumed, and what foods it replaces. Fruit juice that has been robbed of its fiber and broad range of nutrients is basically just a concentrated source of sugar that lacks the supportive nutrients to help it digest and metabolize. Fruit juice elevates blood sugar more quickly than whole fruit, and the level of sugar that can be obtained from fruit juice is higher than the level found in whole fruit.

Additionally, many fruit juices that are sold in supermarkets contain only a small percentage of real fruit juice, and contain added sweeteners (sucrose or high fructose corn syrup). As a result, it is easy to consume a large amount of calories without getting any actual nutrition when you consume these beverages. Make sure you read fruit juice labels carefully! Turn over on the back of the jar or bottle, and look over the ingredient list - you may be surprised to see exactly where the fruit itself fits in!

Practical Advice

If fruit juice is the only “convenience” choice for replacing a can of soda pop, we’re all in favor of fruit juice versus soda pop. If fruits are juiced together with vegetables, the pulp is retained, and juicing allows a person to increase his intake of vegetables substantially, then we also would support this step (especially if you use a home juicer that allowed close to 100% retention of the pulp and skin.) However, in most cases, the switch from whole fruit to fruit juice can only be made at the expense of full nourishment and health.

references:
Birt, D. F.; Pelling, J. C.; Nair, S., and Lepley, D. Diet intervention for modifying cancer risk. Prog Clin Biol Res. 1996; 395:223-34.

Boss, P. K.; Davies, C., and Robinson, S. P. Expression of anthocyanin biosynthesis pathway genes in red and white grapes. Plant Mol Biol. 1996 Nov; 32(3):565-9.

Kootstra, A. Protection from UV-B-induced DNA damage by flavonoids. Plant Mol Biol. 1994 Oct; 26(2):771-4.

Protecting your skin from over exposure to the sun is vital as we approach summer. Most skin cancer can be avoided by paying extra close attention in making sure our skin is properly shielded from the sun especially during the hot, long summer days. Guarding your skin will also help prevent from the prematurity of wrinkles. Lord knows we all love the sun, and it always seems to bring about a cheery countenance to us all, but there are important rules to follow since skin cancer is most common, and indeed, no laughing matter.

Ways To Avoid Sun Exposure 

Obviously, the best way to avoid a sunburn is to avoid sun exposure. But knowing which daylight hours that are the sun’s most intensity is just as important. Staying out of the midday sun from 10 in the morning to 4 in the afternoon is safest. You should always have shade available should you intend or need to be outdoors. You can also calculate how much ultraviolet (UV) exposure you are getting by using the shadow rule: A shadow that is longer than you are means UV exposure is low; a shadow that is shorter than you are means the UV exposure is high. Additionally, it should be noted to be especially cautious of cloudy days. These are sometimes the most deceiving of all since many people mistakenly think they are safe when the sun isn’t exposed, but this is quite the opposite. One can become terribly sunburned on a very cloudy day and becomes even more intensified nearer to water or on a boat.

Other ways to protect yourself from the sun includes wearing protective clothing, such as:

• Hats with wide 4 inch (10 cm) brims that cover your neck, ears, eyes, and scalp.
• Sunglasses with UV ray protection.
• Loose-fitting clothing that covers your arms and legs.

Protecting Children From Sun Exposure

You should start protecting your children from the sun when they are a baby. Their skin is most fragile, and because they spend a lot of time outdoors playing, they get most of their lifetime sun exposure in their first 18 years. Babies should avoid sun all together for at least the first 6 months; and if sunscreen is needed, a small amount can be applied evenly. In addition, it is important in teaching your children the ABCs of how to protect their own skin from sun damage.

Sunscreen Protection

Many times, sun cannot be avoided, and it is those times that sun protection factor (SPF) should be applied of 30 SPF or higher. As a rule of thumb, apply the sun block 30 minutes before going into the sun or water. Apply sunscreen generously and evenly to all exposed areas of the skin including the nose, ears, neck, scalp, and lips. Reapply sunscreen every 2 to 3 hours while in the sun and after swimming or heavily sweating. Sunscreens come in lotions, gels, creams, and ointments.

Lip Balm

Lip Balm is very important in preventing chapped, chafed, cracked, and sunburned lips. Your lips are very sensitive and should be treated the same as your skin. There are many lip balms on the market with a high SPF, and it is highly recommended to always wear lip balm any time you are outdoors.

Tanning Beds

Tanning beds can cause wrinkles, skin damage, and increase the risk of skin cancer as well, and therefore, should be avoided. Should sun burn occur, Aloe Vera is one of the best natural remedies for its healing properties as well as for its cooling affect. Aloe Vera is also a wonderful moisturizer to apply to your skin any time after a day outdoors since the wind, sun, and heat can severely dry and crack your skin.  

There are many ways to safely enjoy the summer and outdoors if we properly prepare, and always remember to follow these crucial rules.

Wishing everyone a safe and happy summer!

       -written by Angela Doss

Understanding Your Metabolism 

Your metabolism plays a crucial role toward your weight loss goals. Metabolism is the rate at which the body burns the calories we eat for food. Therefore, in order to lose weight effectively, the body needs to burn more calories than it is taking in. Weight loss occurs when the body does not have enough calories coming in to maintain the daily activities being performed. For the person wanting to lose weight, this lack of calories is a good thing.

If the body normally burns 2500 calories per day and you eat 1500 calories per day, that will cause a negative of 1000 calories per day adding up to a loss of 2 pounds per week. Fantastic! But many people want to eat more than 1500 calories per day, so that is where an increase in metabolism comes in. You need to teach your body that it needs more calories for energy and the only way to do that is to break its habit and to trick your body into responding to new demands.

It takes about 21 days for the body to break a habit. If you exercised for 21 days, just enough to burn an extra 200 calories a day or 1000 calories a week, over those 21 days, your metabolism would speed up during and even after exercise, and your body would learn that it would need these extra 1000 calories each week; then your body would burn just enough to keep you going. The weight loss would move from 2 pounds to 4 pounds a week.

But don’t take stock in the fact that weight loss levels are so high for long. Because the less the body weighs, the less calories it will need to function and perform, and the cycle will start again. A small drop in caloric intake and a small increase in exercise, and boom, the scale is moving again in your favorite direction.

You see, the body is a well oiled machine. It will only burn the amount of calories it needs to function, and any surplus of calories put in, the body will store as fat for later use should the body need to tap in to those reserves. Your body is designed to keep you alive, and the body loves nothing more than to have fat reserves in case of famine. Therefore, in order to lose weight, you need to trick the body into responding to what you want it to do.

Weight loss is a science, and it can be fairly simple if you are patient and you understand how the body survives and operates. Losing weight is not a short term affair, and once you take the time to learn what your caloric needs are, you will be able to teach your body some new metabolic tricks. There is no sense in taking a ton of diet pills that swear to rev up your metabolism, as they will not produce permanent weight loss, and will do nothing but cause nervousness to your heart rate.

Estimating Your Basal Metabolic Rate

In order to lose weight you need to get to know what your caloric intake should be. Your basal metabolic rate (BMR) is a measure of how fast your metabolism is running. It’s the number of calories you burn to keep your heart beating, to keep you breathing, to keep your muscles alive, to keep you functioning etc. It’s the number of calories your body needs while at rest. The guide is below:

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR

Men: 667 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age) = BMR

To estimate the TOTAL number of calories your body needs per day, multiply your BMR by the appropriate number below:

• 0.9 if you are sedentary and have yo-yo or crash dieted frequently during the past two years.
• 1.2 if you are sedentary.
• 1.3 if you are moderately active (exercise 3 days per week or equivalent).
• 1.7 if you are very active.
• 1.9 if you are extremely active.

This is only a way to estimate caloric expenditure.

*note: there are 3500 calories in one pound. Therefore, you would need to expend 3500 calories in order to lose one pound.

Later, we will apply this information and take it a step further to look at ways to help speed up your metabolism and attain your weight loss goals!

             -written by Angela Doss

The Wonders Of Garlic 

The wonders of garlic have been known to our ancestors for centuries. They used garlic to protect themselves against a plethora of illnesses and infections; and they regularly cooked with it to enhance the taste of an array of dishes. Since early civilization, mankind has used garlic for its powerful healing qualities. Today, there is worldwide scientific evidence to support the many health benefits from the daily consumption of garlic. Garlic contains chemicals that can protect the body from many major illnesses. Garlic is part of the vegetable family Allium, which also included onions and leeks. These foods contain the phytochemical allicin. Phytochemicals stimulate the production of enzymes that fight cancer-causing carcinogens. Below are just a few of the benefits of adding garlic to your daily diet.

Cancer: A healthy immune system is necessary to fight cancer, and we already know conclusively that garlic supports that system. Research has proven that garlic has the ability to reduce the formation of cancerous cells. Garlic is shown to actually block cancer causing compounds from forming, and slow the growth of tumor cells. Garlic is especially helpful in blocking oesophagus, breast, stomach, colon, prostate and bladder cancers. Research has proven that compounds in garlic not only slow the rate of growth in a tumor, but can reduce the tumor size by half. When studying the effects on breast cancer, these compounds can actually prevent carcinogens from attaching to breast cells. These wondrous compounds are diallye disulphide and sallycystein. These compounds form when garlic is crushed.

Heart Disease: Garlic also keeps our heart healthy by preventing and treating heart disease. Garlic lowers our cholesterol levels and raises our HDL (good) cholesterol levels, preventing LDL (bad) cholesterol from building up on arterial walls. It has been shown to lower cholesterol levels by 9% in people who ate 2 cloves of garlic per day. Additionally, garlic protects the aorta which are the heart blood vessels that maintains blood pressure and flow while the heart is pumping.

Diabetes: The compounds found in garlic actually help in lowering blood sugar levels. According to Garlic - Nature’s Perfect Prescription, “The mechanism by which [garlic] affects blood sugar appears to be either its ability to stimulate the pancreas to increase insulin production, make protein-bound insulin physiologically available, or positively affect blocked cell membrane insulin-receptors, or some combination of the above.” One study done in India as reported in the publication Experientia mentions that treatment of diabetic animals with an active antioxidative compound isolated from garlic was almost as effective as a prescription drug and insulin in alleviating the diabetic condition. The authors suspect that the beneficial effects of garlic could be due to both its antioxidative and related actions.

Hypertension: Garlic’s compound also has the ability to help control our blood pressure by thinning our blood and by which prevent clots from forming. Studies have concluded that when more garlic is consumed in a population, there is a reduced incidence of hypertension and heart disease. For centuries, it has been well documented that Greeks and Italians especially, regularly consume a large amount of garlic in their daily diets while Chinese herbalists have been using garlic to treat people with a variety of illnesses.

Infections: Garlic is known for its anti-bacterial and anti-inflammatory properties. Studies conclude that bacterial cells died when they were saturated with garlic. Additionally, garlic had been used as an antibiotic in history including WW ll, when British doctors used it to treat those wounded in battle. Garlic also has anti-viral and anti-fungal abilities and is very effective against intestinal parasites, yeast infections and help stimulate T-cells that help fight overall infections of the body.

How To Eat Garlic: It is always better to eat any vegetable raw, because when cooked, you lose some of those valuable properties. Still, cooked or raw, the important thing is to eat it! I always buy fresh garlic, and either chop it or mince it, and add it to most all my food dishes. A tip to consider, is to add the garlic at the end of your cooking so that you don’t lose too much of its properties.  Either way, raw or cooked, garlic is extremely beneficial to your health. I love the flavor of garlic and I have always found ways to include it into my diet. I love it raw in my salads, and add it to gravies, marinara sauces, soups, stews, meats, pastas, chili, and rice dishes. Some people prefer to add garlic in their diet through supplements.  You should read the label for guidance on the recommended dosage.  Additionally, you should check with your doctor before supplementing garlic since garlic has blood thinning and anti-coagulative properties - especially if you are scheduling a surgery or taking medication for high blood pressure. It is important to get your doctor’s approval before making any change to your diet. 

There are many delicious, super-nutritious foods that never see the inside of a shopping cart. Many people have never heard of them before, while others have simply forgotten all about them. I realize this most every time I enter the grocery store and I can’t help but notice that most carts include the basics such as tomatoes and iceberg lettuce. But being that my mother was an organic-minded, health-food fanatic; most of my whole life, my diet consisted of fruits and vegetables that many people had never heard of before. I remember always going to the farmer’s market as a child. To this very day, I still get cashiers asking me on a regular basis, “What is this?” I always enjoy telling them, and then quickly add in some tips on what they can do with the same superfoods. They seem always fascinated and grateful to listen! So let me share with you as well.

Beets

These odd, grungy looking roots are naturally sweeter than any other vegetable, and are pack with flavor and offer the edible advantage of both the beet greens as well as the root bulbs.

Why you should eat them: Think of beets as red spinach. Just like Popeye’s powerfood, this crimson vegetable is one of the best sources of both folate and betaine. These two nutrients work together to lower blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Their natural pigments - called betacyanins- that give beets their color have been proven to be potent cancer fighters in lab mice.

How to eat them: I love beet and carrot juice together, should you have a juicer. You can also grate the bulbs and throw them along with the fresh beet greens into your salad with olive oil, apple cider vinegar, and a little lemon juice with seasonings. The beet leaves are packed with vitamins, minerals, and antioxidants, and it’s a sin to toss these out and not to make use of them. If you don’t care for the taste of fresh greens, you can make them as a side dish by gently saute them as well as the bulbs with olive oil over medium heat. Be sure to add lots of fresh garlic and remove them when leaves are just wilted as you do not want to destroy the nutrients. I pour a little apple cider vinegar over them along with lemon juice and sea salt. They are to die for. You can also sprinkle fresh Parmesan cheese to top. Just be sure to scrub these roots well and always buy them fresh for maximum nutrition.

Purslane

Even though the FDA has classified purslane as weeds, it is a popular vegetable and herb in many other countries, including China, Mexico, and Greece.

Why you should eat them: Purslane has the highest amount of heart-healthy omega-3 essential fats of any edible plant. Scientists also report that this herb has 10 to 20 times more melatonin - an antioxidant that may inhibit cancer growth - than any other fruit or vegetable tested.

How to eat them: Purslane is wonderful in any salad whether as an alternative or addition to lettuce. The leaves and stems are crisp and succulent providing a lemony taste. They are usually sold at farmer’s markets, or Chinese and Mexican markets, and can also be found at some Whole Foods stores. 

 Pomegranates

Pomegranates have finally become available in most grocery stores in the United States, but they have been around for decades in the Middle East, and are served as a popular drink there.

Why you should eat them: Israeli scientists discovered that men who drank just 2 ounces of pomegranate juice each day for a year decreased their systolic (top number) blood pressure by 21 percent and significantly improved bloodflow to their hearts. What’s more, 4 ounces provides 50% of your daily vitamin C needs.

How to eat them: You can peel them open and remove them of their white skin and eat the succulent seeds raw. They taste wonderful and are quite juicy. Try 100% pomegranate juice from Pom Wonderful. It contains no added sugars, and because it’s so powerful, a small glassful is all you need. 

Pumpkin Seeds

These jack-o’-lantern, wasted seeds are the most nutritious part of the pumpkin.

Why you should eat them: Eating pumpkin seeds is the easiest way to consume more magnesium. French researchers recently determined that men with the highest levels of magnesium in their blood have a 40% lower risk of early death than those with the lowest levels.  

How to eat them: You can eat them roasted, and they are eaten whole; shells and all while the shells provide extra fiber. They taste nutty and great. They have 150 mg of magnesium per ounce, and if you add them on top of casseroles and salads, you’ll easily get the 420 mg recommended by the USDA. Look for them in the health food section of your grocery store.

Swiss Chard

Swiss chard is one of my very favorite greens. They are a slightly bitter, salty vegetable which is actually native to the Mediterranean. They are quite beautiful with long leafy-greens while their stems are both red and slightly green in color.

Why you should eat them: A half a cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plants have carotenoids, which protect your retinas from the damage of aging, according to Harvard researchers. Because of their nutrient pigment - they absorb the type of shortwave light rays and protect the internal eye.

How to eat them: Chard goes great with almost anything; as part of a salad,  side dish, with grilled steaks, chicken, and also works well as a bed for pan-seared fish. Be sure to wash them well, and prepare these the same way as beet greens with lots of fresh garlic seared in a wok with olive oil. You can also get creative, and add crushed red pepper to the wok while cooking them, and then season them with sea salt. Yummy! 

Guava

Guava is tropical fruit that’s slightly acidic but with intense sweetness to its flesh.

Why you should eat them: Guava has a higher concentrate of lycopene - an antioxidant that fights prostate cancer - than any other plant food, including tomatoes and watermelon. Just one cup provides 688 mg of potassium, which is 63% more than you’ll find in a medium banana. Additionally, guava may be the ultimate high-fiber food.

How to eat them: You can eat the entire fruit, from the rind to the seeds. It’s all edible and the rind alone provides more vitamin C than in the flesh of an orange.

Cabbage

Cabbage is a cruciferous vegetable and is among a major ingredient in European and Asian diets. It is, however, most unfortunate that it is absent from most American kitchens. 

Why you should eat them: One cup of cabbage has just 22 calories, and it is loaded with valuable nutrients. Notably high in sulforaphane, it increases your body’s production of enzymes that disarm cell-damaging free radicals and reduce risk of cancer. Stanford researchers have found cabbage to be higher than any other plant source in sulforaphane.

How to eat them: Shred cabbage in your salads, on your burger or sandwich to add a wonderful crunch to it, and be sure to add it to Mexican tacos as an alternative to lettuce. Next there is the wonderful, well renowned Irish dish of cabbage and corned beef - one of my favorite dishes, and one I will have to share my recipe at a later time. Additionally, you can make coleslaw with it or just simmer the cabbage in water or home-made chicken stock, and sprinkle sea salt over it and maybe a little apple cider vinegar. This is fabulous in taste!!

nutritional reference sources:
Stanford University, Harvard, FDA, USDA, and Men’s Health

Protein Shakes are a great meal replacement alternative for anyone on the go or in need of a quick healthy meal. They are most desired right after a good workout because they are extremely nutritious, low in both calories and fat content, delicious, quick and easy to make, or great when you’re just feeling too tired to cook a full-blown meal. It is why protein shakes have become a part of every one’s daily diet. With just a blender, the ingredients and options are endless. One of the best benefits in drinking protein shakes is that you can add a tablespoon of healthy nutrients such as flax seed, brewers yeast, fiber, bran, wheat germ or anything else you want. But however you chose to make them, protein shakes are the way to go when you want a quick, low calorie, high nutritious meal. You can use plain non-fat yogurt, whipped cream or just plain water. Choosing protein powders aren’t difficult as there are a wide variety available, and they are found at health food stores and most gyms. As a rule of thumb, however, choosing whey protein is usually the best in quality and nutrition, and I usually chose one with little carbohydrates being that you’ll likely get a fair amount of carbs from the fruits and yogurt. Below are some recipes to get you started, but feel free to get creative and have fun with making your shakes.

Mocha Shake:

(Lean Mass Gain)

• 6 oz. water
• 4 ice cubes
• 2 tablespoons heavy whipping cream
• 6 oz.. coffee*
• 2 scoops chocolate protein powder
• *You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!

Frozen Chocolate Banana

(Lean Mass Gain)

• 12 oz. Water
• 4 to 5 ice cubes
• 1 banana
• 1 tablespoon heavy cream
• 2 scoops chocolate protein powder

German Chocolate Cake:

(Lean Mass Gain)

• 12 oz. water
• 4 ice cubes
• 1 tablespoon heavy cream
• 1 tablespoon cream of coconut
• 2 scoops chocolate protein powder

Tangerine Cream:

(Maximum Fat Loss or Lean Mass Gain)

• 12 oz. Tangerine Diet Rite
• 4 Ice Cubes
• 1 to 2 tablespoons heavy cream
• 1 to 3 scoops vanilla protein powder

Root Beer Float:

(Maximum Fat Loss or Lean Mass Gain)

• 1 can Diet A&W Root Beer
• 1 to 2 tablespoons Heavy Cream
• 4 ice cubes
• 1 to 3 scoops vanilla protein powder

Pineapple Blast:

(Lean Mass Gain Fat Burning and off Season)

• 4 ice cubes
• 12 oz. water
• 2 scoops vanilla protein powder
• 1/2 cup pineapple chunks

Pina Colada Passion

(Lean Mass Gain Fat Burning and Off Season)

• 12 oz. water
• 4 ice cubes
• 3 scoops vanilla protein powder
• 1/3 cup Pineapple chunks
• 2 tsp. Coconut extract

Ultra Oatmeal: (mix ingredients after cooking)

(Lean Mass Gain Fat Burning and Off Season)

• 1 serving cooked plain oatmeal (1/2 cup precooked)
• 1 to 1½ scoops vanilla protein powder

Power Fudge: Vanilla or Chocolate

(Lean Mass Gain Fat Burning)

• 1 scoop chocolate or vanilla protein powder
• 3 to 4 tablespoons heavy whipping cream
• *mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.

Peanut Butter Muscle Balls:

(Lean Mass Gain Off Season)

• Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process. 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 1 banana
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Chocolate Strawberry Blast

• 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 8 strawberries
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Vanilla Banana Creamy

• 1 to 2 scoops of vanilla protein powder
• 6 to 8 ounces of water or whole (or 2%) milk
• 6 ice cubes
• 1 banana
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Raspberry Chocolate Thick

• 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of whole (or 2%) milk
• 6 ice cubes
• 8 raspberries
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!

Banana Cheerio Quickfast

• Great for a super fast morning meal
• 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 1 banana
• 3/4 cup cup or original cheerios
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Orange Creamsicle

• 1 to 2 scoops of vanilla protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 1 to 2 peeled oranges
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Blueberry Blaster

• 1 to 2 scoops of vanilla protein powder
• 6 to 8 ounces of water
• 4 to 6 ice cubes
• 20-30 blueberries
• Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Mocha Surprise

• Save some leftover coffee and add about 1/2 cup to your next chocolate shake. Adds 0 calories but lots of taste.

Orange Tangy

• Add a dash of sugar free Tang to a vanilla protein shake. Adds less than 10 calories and brings back childhood memories of enjoying the real thing.

Grasshopper

• A few drops of mint extract will turn your chocolate shake into a chocolate mint treat.

Eggnog

• Add a dash of cinnamon, a dash of nutmeg and a sprinkle of butter buds to a vanilla shake to create a yummy eggnog flavor.

Protein & Oatmeal Pancakes

Ingredients

• 1/3 cup oatmeal
• 2 or 3 egg whites scrambled (or 1/2 cup eggbeaters)
• 1 scoop vanilla protein
• 1/2 tsp baking soda
• dash of pumpkin pie spice
• 1/8 tsp sweet-n-low brown

Mix all ingredients in a small bowl and allow mixture to thicken for 2 to 3 minutes. Pour onto preheated frying pan or griddle. Cook over medium heat until golden brown, about 2 minutes per side. Garnish with fresh strawberries or sugar free syrup. Makes 1 serving.

Variation- Add 1/2 pack sugar free apple cider mix. Lots of flavor and only 8 more calories.

Peanut Butter Balls

Ingredients

• 1/2 cup all natural creamy peanut butter
• 1/4 cup honey
• 1 1/2 scoop vanilla protein

Mix all ingredients in a small bowl. Roll by hand into 1″ balls and chill until firm (about an hour). They make great high protein snacks and are an excellent source of healthy fats. Makes 4 servings.

Protein Pudding Shots

• Try mixing your scoop of protein with 2 tbs fat free, sugar free pudding mix and 1 oz ice water. Allow mixture to thicken and eat it with a spoon. Adds 50 calories and 6 grams of carbohydrates.

What Are The Benefits Of Fiber?

The benefits of fiber not only promotes overall health but include lowering cholesterol, preventing colon and breast cancer, constipation and hemorrhoids, and helps tremendously toward weight loss. Furthermore, fiber can help lower blood sugars thereby aiding in better management of diabetes. Getting around 30 grams per day is optimal.

Types Of Fiber: Soluble Fiber And Insoluble Fiber

Soluble Fiber, which can be digested by the body, dissolves in liquid and forms in a gel in the digestive tract and works to keep the rate of food passing through the system from progressing too quickly. This also helps lower blood sugar and prevents a rush in insulin and also helps to lower cholesterol levels, thereby reducing the risk of heart disease. At the same time, it allows the nutrients derived from food to be absorbed into the system before the bulk is excreted. The Harvard School of Public Health suggests we start roughing it!

Food Sources:

• Fresh fruit
• Oat/oat bran
• Legumes
• Nuts
• Barley
• Flax seed
• Psyllium husk
• Vegetables

Insoluble Fiber, which cannot be digested by the human body, does not dissolve in liquid so it is eliminated in the stool, supplying the stool with needed volume to help prevent constipation, colon and rectal cancer. As such, this type of fiber fulfills the important function in helping to keep the digestive tract free of anything that could cause a blockage. Insoluble fiber absorb liquid and expand in the tract, in order to speed the process of moving bulk through the system while cleaning the interior walls of the tract. In addition, insoluble fiber helps to move the fat out of the body. Because insoluble fiber cannot be digested by the body, it passes through the digestive tract taking along both the fiber and the fat.

Food Sources

• Whole wheat
• Whole grain
• Corn and Corn bran
• Vegetables such as green beans and green leafy vegetables
• Fruit skins and root vegetable skins such as potato skins etc.
• Seeds and nuts

Both sources of fiber are needed as part of a healthy daily diet as each type of fiber provide specific functions and specific health benefits. Both soluble and insoluble fiber are needed to maintain the proper functions of the digestive tract, and makes a huge impact on your overall health. So be sure to include these in your daily diet and allow fiber to aid in your weight loss program as one of its added benefits.

        -written by Angela Doss

references:

Fiber: Start Roughing It!
http://www.hsph.harvard.edu/

Marlett JA, et al. Position of the American Dietetic Association: health implications of dietary fiber.
Jounral of the American Dietetic Association 2002; 102(7):993-1000

What Are Carbohydrates?

Carbohydrates are from a plethora of foods and break down into two major categories: simple carbohydrates (sugars) and complex carbohydrates (starches). Simple carbohydrates even break down into their own two parts: unrefined sugars and refined sugars. Unrefined sugars include the sugars in fruits while refined sugars include sugars in candy, cake, cookies, jellies, honey, syrup, table sugar etc. and are often dubbed empty carbs. Complex carbohydrates as well break down into their own two parts: unrefined starches and refined starches. Unrefined starches include whole grain products rich in fiber, legumes, seeds, whole grain bread, brown pasta, brown rice, and vegetable plants in which still contain its fiber, vitamins and minerals; while refined starches include overly processed white flour, pasta and white rice which is removed from its nutrients and fiber. Both simple and complex carbohydrates are the main source of energy to the body and the brain and is what sustains us.

Carbohydrates Are Not Created Equal

Choosing wisely your carbohydrates is the first step toward understanding their individual role and how the body responds to them. This principle is the start to making any healthful shift to the body, and ultimately, in what leads to permanent weight loss. Therefore, complex carbohydrates are best chosen for overall, and gradually released, energy sources as they will not only keep an even energy level throughout the day, but will make you feel fuller longer. This produces a steady energy flow preventing mood swings, highs and lows. Within moderation to everything in life, these should not be feared or avoided. Since simple carbohydrates, on the other hand, offers such a quick boost in energy, it is helpful to know that they will not act in sustaining you like complex carbohydrates do. If not careful, especially refined simple carbs, they can cause fatigue, and highs and lows that you will want to avoid from happening both on a mental, health, and weight management standpoint.

Fruits Are Still Simple (Sugars) Carbohydrates

One must understand that all simple carbohydrates convert into glucose very quickly. Therefore it is important to know that simple carbohydrates perform and affect the body in this manner: simple carbs give a quick energy boost, followed by a drop in energy soon after; especially if eaten on an empty stomach. Even though unrefined carbohydrates such as fruits are still simple sugars, they undoubtedly, are a very healthy food choice and are very good at providing an immediate energy boost while providing the body rich in fiber and nutrients. Fruits, therefore, play an integral role in optimal health and should always be included in your daily diet. Additionally, fruit should be carefully chosen over refined simple carbohydrates because unlike unrefined simple carbohydrates, they cannot provide the fiber, vitamins and minerals that fruit does.

How Does The Body Use Carbohydrates?

When you consume carbohydrates, the body breaks them down into simple sugars. These sugars are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy. When this process goes too fast - as with simple sugars - you’re more likely to feel hungry again soon. When it occurs more slowly, as with complex carbs, you’ll be satisfied longer while maintaining even sugar levels.

Scientists have agreed that eating foods that cause big jumps in blood sugar can be related to health problems such as hyperglycemia, diabetes, and heart disease.

You are well on your way if you are limiting simple refined sugars such as candy and eating more complex carbohydrates like vegetables, oatmeal, and whole grain products. We will later talk a whole lot more on the subject of carbohydrates and its effects in order to put an end to the craziness of anti carb theories. 

Essential Fatty Acids (EFAs) play an integral role to our health, but for which our bodies cannot produce. They are as important to us as vitamins and nutrients, and we need to ingest them from outside food sources in order to get them. The two main types of essential fatty acids are Omega-3 (from fish oils and some plant oils) and Omega-6 (from plant oils) while Omega-3 is notorious among Americans being the most deficient in. Some of the effects of its deficiency are the escalating concerns such as arthritis, diabetes, breast cancer, PMS and menopausal symptoms, low-energy levels, fatigue, skin conditions, mood swings and depression.

What Are Essential Fatty Acids?

Essential fatty acids are the “good fats” which helps raise your (High Density Lipoprotein) HDL “good cholesterol” while attacking your (Low Density Lipoprotein) LDL “bad cholesterol” and escorts it to the liver where it is broken down and excreted. Thus, the good fats attack the bad fats, and this is very important in an age when so many Americans are struggling to get their cholesterol down, and fight heart disease and obesity. Most Americans are Omega-3 deficient because of our over-processed diets, and one of the most common symptoms of Omega-3 deficiency is depression, among a host of other mental health problems. Since depression is so common among Americans this is why many people take St. John’s Wort, Prozac, and Ritalin. Many nutritional experts suggest that the deficiency lies in Omega-3.

Essential Fatty Acids For Weight Loss

So who tells you that cutting out fat is better for your health? Listen to this, fat is not your enemy. Essential fatty acids are actually your friend. Besides promoting well being, essential fatty acids make you look healthy by adding luster to brittle hair, strength to cracked nails, and healing to skin conditions like psoriasis and eczema.

If you want to drop those extra pounds and enjoy vibrant health, put an end to your fat phobia and add healthy fats back into your diet. I have seen dramatic and long lasting results in people who were tired of all the weight-loss roller coaster rides. Not only did they feel better with much more energy, they are slimmer as a result.

Omega-3 Fat Zappers

The key to vibrant health and successful weight loss is a balanced and nutritional diet. Below is a list of the best dietary sources for each of the healthy fats. Just remember, when processed or refined, the nutritional benefits of these oils are dramatically compromised. Therefore, high heat, light, and oxygen destroy EFAs, so when consuming food for their EFA content, try to avoid cooked or heated forms. Choose from salmon, mackerel, halibut, sardines, herring, nuts etc. Or supplement with 1 -3 grams of fish oil or flaxseed oil daily.

Omega-3s

• wheat germ oil (bottled or capsules)
• walnuts (raw nuts, bottled oil or capsules)
• pumpkin seeds
• purslane (dark, leafy green used throughout Mediterranean countries)
• flaxseeds or flaxseed oil (mix in your yogurt, cottage cheese, ricotta cheese)
• canola oil ( only used unrefined or cold-pressed brands usually found in health food stores)
• Hemp oil (a healthy mixture of both Omega3 and Omega-6)

Omega-6s

• pine nuts, pistachios, sunflower seeds (all raw)
• soybeans and safflower oils
• borage oil and evening primrose oil

Omega-9s

• virgin or extra virgin olive oil (1 -2 tablespoons daily)
• sesame oil (bottled oil)
• avocado (raw or bottled oil)
• peanuts, almonds, pecan, cashews, hazelnuts, macadamia (raw nuts)

Food Tips

• Extra virgin oil or grapeseed oil are best to use for your cooking needs, as they withstand high heat well.
• Replace oily snack foods “bad fats” like potato chips and corn chips, with nuts and seeds.
• In many recipes calling for vegetable shortening, replacing the shortening with half as much virgin olive oil, and a very small pinch of extra salt, often yields similar results.
• Adding flaxseed and/or virgin olive oil to salads instead of supermarket salad oil is another healthy change.
• Replace hydrogenated fats (like margarine), cholesterol-based fats (dairy products), and polysaturated fats (common cooking oils) with healthy EFA-based fats whenever possible. For example, instead of margarine on your warm  vegetables, use flaxseed or olive oil with salt. (This tastes similar to margarine, as margarine is just hydrogenated oil and salt.)

To eat or not to eat before a workout is sometimes a complex question because what you eat and when you eat can greatly affect your performance and fitness goals. While skipping meals is a big mistake, how to eat for exercise should be the main focus and is dependent on several factors; specifically, how long you exercise, your type of exercise, your exercise level, and any health factors that may play a role in how you process food. Nutrition plays a key role in building the framework to fitness, and optimizing health. So let’s take a look:

Eating Before A Workout  

One thing is certain, you should eat before a workout. Food is fuel and serves several functions such as providing you with the energy you will need for optimal performance, while preventing fatigue, headaches and light-headedness. Ultimately, it helps prevent low blood sugar (hypoglycemia) . What you choose to eat can make or break your workout. Choosing healthful foods are key in keeping your metabolism and blood sugars level. If you are an early riser, I recommend starting your day by eating good breakfast an hour to an hour and a half before your workout and choosing a balanced diet of rich wholesome foods such as oatmeal or omelets. You can always get creative, as I like to do, and add different fruits, and protein powder to your oatmeal, and lots of fresh vegetables and a variety of meats to your omelets. If you must; have a light snack up to a half hour before but not more than a slice of toast or a piece of fruit. Save your eating for after your workout as too large a meal will make you feel sluggish and may promote stomach cramping.  On the flip side, not eating before you exercise can be just as bad as eating too much and will only lead to your being weak or tired, dizzy, and with a loss of mental clarity.

Getting The Most From Your Workouts

When you choose to exercise, as a rule of thumb, allow 3 -4 hours for a bigger meal to digest; 2 -3 hours for a small meal, and an hour or less for a small snack, depending on your body. If you are going to exercise for less than an hour, choose foods that are light and digest easily so that it won’t bog you down or slow metabolism. If your workouts would extend an hour, choose foods that stay with you longer such as bananas or yogurt. Likewise, eat larger meals at least three to four hours before exercising. If you’re having a small meal, eat two to three hours before exercising. As always drink plenty of water before, during, and after all your exercise routines.

Eating After A Workout

Studies show that 15 - 60 minutes after a workout is the optimal time to eat carbohydrate and protein rich foods because this is when enzymes that make glycogen are most active and will most quickly replace depleted glycogen stores in the muscles. Protein also helps with recovery in that it repairs muscles and helps with glycogen replacement. At this time, drinking nutritional liquids is vital in replacing what you have sweat out. Also a good protein shake is a great choice after a workout especially if time is a factor.

If you aren’t used to eating before or after exercise, remember that it’s a learned behavior. Teaching your body the optimal time for fuel will give you a boost, and a heads-up for faster and better results.

Green Tea is an extract made solely from Camellia sinensis leaves that has undergone minimal oxidation during its processing. Originating from China, and well recognized among many different cultures for well over 4000 years, Green Tea has become all the rage since making its way to Western culture. The ingredients in this beverage are so unique and can only be found in highest concentrates. These same ingredients are what is responsible for its magical powers.

Benefits of Green Tea 

Chinese Green Tea is certainly in a class of its own for its diverse ways in supporting good health. Almost every system of the body is beneficially affected since it lowers cholesterol and blood pressure, which reduces the risk of heart attack and stroke; prevents cancer from starting and spreading; boosts immunity and fights infection; protects against digestive and respiratory infections, and even helps prevent dental cavities.

Green Tea For Weight Loss?

The benefits of green tea extract on weight loss are outstanding mainly because of its important ingredient, Epigallocatechin Gallate (EGCG) found in green tea.  It helps with thermogenesis and aids in the metabolism of fat. Now through drinking green tea, dieters get the weight loss benefits without any of the jittery effects, especially in obese individuals with hypertension and other cardiovascular complications. (EGCG), a potent antioxidant, is over 200 times more powerful than vitamin E in neutralizing the pro-oxidants and free radicals that attack lipids in the brain. Clinical evidence suggests that you should drink several cups per day for weight loss.

Other Uses For Green Tea 

Green Tea can be applied directly to your skin such as in a spritzer bottle and combining it with mineral water. The leaves can be dried and ground and used as a gentle exfoliate, guaranteed to give your skin a healthy glow. You can cook with it since it’s so divine tasting, and you can also grow it for its beauty and lustrous green leaves, allowing you to have plenty on hand for all your health needs.

People often complain about their abdominal muscles being flabby, but bigger problems could be more the culprit. Many people suffer from stomach bloating, while others don’t even recognize it as one of the main problems. One of the causes of stomach bloating or abdominal distension, is a digestive system that is not working quickly enough. Stomach exercises won’t do a thing for your bloating, so it’s important to determine how much of your problem stems from this common occurrence. Sometimes it can be difficult to determine if the distension is caused more by abdominal fat, bloating or both. But before we attempt to counter flabby abs, we must first deal with the more core problem by taking a look at improving the effectiveness of the digestive system, and by taking a look at what we are eating.

What Can Be The Possible Causes?

The most common causes of chronic stomach bloating are the irregular digestive processes which produce gases at a much higher rate than normal. It is important to note that women make up nearly 75% who suffer from this disorder. This is often called Irritable Bowel Syndrome (IBS), and now we take a look at some of the common causes:

• Premenstrual Tension (PMT) - The symptoms, which include swelling of the stomach, tend to disappear or greatly improve once menstruating actually starts.
• Contraceptive pill
• Excessive alcohol
• Caffeine
• Certain foods such as flour, chocolate, and milk products
• Salt, or processed foods in the diet
• Not enough protein and too much starchy carbs in your daily diet
• Medication

Below are some tips that can be quite helpful to your diet, and can make a significant difference toward a flatter stomach.

• Water - Many women believe that drinking too much water will give them puffy eyes, and bloat their stomachs, but just the opposite is true. Water actually flushes out the digestive tract and helps rid the body of excess bloating. Drinking at least eight glasses of water per day is very important. In fact, dehydration actually promotes bloating.
• Eat plenty of fresh fruits and vegetables as they act as a cleanser.
• Avoid ice in your beverage especially after your meal. Research suggests that ice, or the cold temperature of a beverage, can greatly slow down digestion.
• Fennel Tea - Fennel Tea is an organic tea that is very effective for eliminating gas and bloating by relaxing the stomach muscles and relieving spasms in the digestive tract. It is especially good for IBS sufferers.
• Exercise on a regular basis - A 10 minute walk around the block after dinner will help tremendously.
• Over eating - Portion control is key since over eating will ruin all your efforts and do nothing but clog up the digestive tract. By not skipping meals, you will better be able to control your portions, which in turn, will help speed up your metabolism and help accelerate the digestive system into working much more quickly and efficiently. 

Runners would no sooner skip pre-run carbs than dash out the door bare-foot. But when the miles are ran, those same athletes might not think much at all about what they eat, as long as they get something. Injured runners logging time on the bike might even skip a meal altogether, in fear of gaining weight. Big mistake. Whether you’re recovering from a tough tempo run, tendinitis, sore joints, a good work out, or any other high energy sport, food delivers the nutrients your body needs to repair itself, making smart eating crucial to a strong body and a speedy recovery. “Recovery is just like fixing a house,” says Cynthia Sass, R.D., a sports dietetics specialist in Tampa, Florida. “A crack in the foundation requires raw materials to patch things back together. In the body, those raw materials come from what we eat.”

A combination of proteins, fats, vitamins, and minerals helps your body heal micro-tears from exercise and overused tendons and sprained ligaments. “Every part of the body is dependent on food for repair,” says David Grotto, R.D., a spokesperson for the American Dietetic Association. On a cellular level, those repairs are constant, sidelining injury or not. Over time, if cells don’t get the nutrients they need, muscles and connective tissues can weaken, leaving them more susceptible to injury. “The decisions we make with our fork can set up roadblocks against future injuries,” Grotto says. So along with stretching, and icing if you need it, these healing foods will help you get back on the road as quickly as possible.

Red Bell Pepper

Just one red bell pepper provides 380 percent of the recommended Daily Value of vitamin C, a nutrient crucial for repairing connective tissues and cartilage. By contributing to the formation of collagen, an important protein used to build scar tissue, blood vessels, and even new bone cells, vitamin C facilitates the healing process. “Work in vitamin C throughout the day, every two or three hours or so,” says Sass, for five daily servings.

Runners-up: papaya, cantaloupe, oranges

Salmon

Salmon’s nutritional benefits have been much touted for good reason. Fresh or canned, salmon delivers two powerful healing nutrients: protein and omega-3 fatty acids. Protein does more than rebuild muscle after a grueling run; it also repairs bones, ligaments, and tendons. “We tend to forget that healing really means building new cells,” says Sass. “And your body needs protein to make those new cells.”

She recommends all persons active in sports, to eat protein at every meal; injured runners should aim for four to five servings a day, from low-fat sources like egg whites and lean turkey. Salmon, with two grams of essential fatty acids per four-ounce serving, is doubly valuable. “Omega-3s are significant anti-inflammatory,” says Grotto. “Eating fish high in omega-3s or taking supplements is like throwing a big bucket of ice water on inflammation.”

Inflammation occurs when waste matter generated by the body’s repair efforts builds up around the injury, inhibiting healing. Omega-3s help disperse that buildup, making them useful in addressing everything from sore muscles to stress fractures.

Runners-up: mackerel, flaxseeds, walnuts

Carrots

Eat carrots for a potent dose of vitamin A: a half-cup serving provides 340 percent of your Daily Value. This nutrient helps make white blood cells for fighting infection, “which is always a risk with injury,” says Sass. You might not think infection is likely with tendinitis, but your body takes no chances and activates the immune system, which ups vitamin A demand. Vitamin A also helps repair post workout micro-tears, so it’s a valuable ally every day.

Runners-up: sweet potatoes, dried apricots, spinach

Fortified Cereals

Zinc is an important healing agent, but foods highest in zinc, like red meats, often contain saturated fat, which aggravates inflammation. So when the body is taxed–from exertion or injury–you should reach for fortified whole-grain breakfast cereals, which can deliver as much as 100 percent of the Daily Value for zinc. By itself, zinc doesn’t repair damaged tissue, but it assists the proteins and fats that do. “Just don’t overdo it,” cautions Sass. Too much of this potent mineral lowers HDL cholesterol (the good kind) and actually suppresses your immune system.

Runners-up: shellfish, sesame seeds, pumpkin seeds

Almonds

Just one ounce of almonds (roughly 20) contains more than 40 percent of your Daily Value of vitamin E, an antioxidant that supports the immune system by neutralizing free radicals . Almonds, like hazelnuts and sunflower seeds, also supply beneficial mono- and polyunsaturated fats, which are key building blocks for healthy cells. “Fat is a structural part of your body, so don’t skimp on it, just eat the right kind,” says Sass. “Almonds supply heart-healthy fats that promote healing without clogging arteries.”

Runners-up: nut butters, avocados, vegetable oils

Some foods make it really difficult to lose weight. They create their own self-sustaining cravings [”Betcha can’t eat just one!”] and play havoc with your blood sugar and, ultimately, your waistline. But other foods do just the opposite. You might have heard that certain foods can help you shed pounds. It’s true! Here are some other tasty options that will fuel you up and generate weight loss. Make these foods a part of your daily diet and watch the pounds come slipping off.

1. Grapefruit. Ever tried the grapefruit diet? Turns out there may be some good research to back up grapefruit’s reputation as a fat fighter. In a 2004 study at the Scripps Clinic in La Jolla, California, researchers investigated the effect of grapefruit on weight loss and found that eating half a grapefruit before a meal can actually help people drop weight. The researchers studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. All three seemed to help, but the folks eating the real grapefruit got the best results. The mechanism isn’t completely understood, but the results speak for themselves. As an added benefit, grapefruit contains cancer-fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. And half a grapefruit has only 39 calories.
2. Sardines. Sardines might just be one of the greatest health bargains of all time, and they’re a boon to anyone wanting to lose weight. First of all, sardines are loaded with protein, which helps stabilize blood sugar, makes you feel full and helps stimulate metabolism. Second, they’re a great source of omega-3s, which not only strengthen the cardiovascular system but also are helpful in boosting mood. [And when you’re in a good mood, you tend to crave less junk food!] Third, sardines are convenient, easy to find and cheap. And because they’re very low on the food chain, they’re remarkably free of contaminants, such as mercury and heavy metals.
3. Pumpkin. You may know this vegetable for its central role in Thanksgiving celebrations, but it’s also one of the greatest weight-loss foods ever. Plain old canned pumpkin is absolutely loaded with fiber and has a mere 40 calories. Dozens of studies confirm that high fiber intake is associated with a host of health benefits, including weight management. Pumpkin is also among the easiest food in the world to prepare. You can sweeten it with your favorite low or 0-calorie sweetener, sprinkle it with blood-sugar-lowering cinnamon and nutmeg for good measure, throw in some healthy almonds and make it one of the best tasting weight-loss treats around. It’s filling and delicious.
4. Grass-Fed Beef. Meat is a great diet food - if it doesn’t contain antibiotics, steroids and hormones. Eat grass-fed beef and avoid the health concerns that go along with eating meat while getting all the terrific benefits. Buffalo burgers are a good alternative if you can’t find grass-fed beef. High-protein diets are associated with weight loss for a variety of reasons: Protein stimulates metabolism, helps you feel full longer and helps decrease the desire to overeat. Grass-fed beef has a high omega-3 content, giving you multiple health benefits into the bargain.
5. Green Tea. This natural weight-loss stimulant might not be a food, but green tea is still a great slimming solution, not to mention that it’s rich in antioxidants, promotes heart health, aids digestion and regulates blood sugar and body temperature. It raises the metabolic rate and speeds up fat oxidation, thus helping people lose weight. Drink it daily to boost your metabolism. Some research has shown that five cups a day is the magic number for fat loss. As an added benefit, the theanine in green tea is also a great natural de-stressor.

Cooking with natural herbs will enhance the taste of your recipes ten fold! They are easy to grow, smell wonderful, and look beautiful in your kitchen or patio area. These little potted herbs can be planted together in clusters or planted separately. They add a nice sense of green to liven up any area you choose to plant them. I suggest buying a nice, ornate pottery in which to grow them in, placing them about in a desired area usually near a sunny window or patio.

The great thing about growing fresh herbs is having them on hand where they can be used as needed, instead of buying them from the grocery store where they have already been cut from its stems and where their shelf life now becomes a factor. They are also costly when purchased from the market, so planting them yourself will save a considerable amount of money. 

Which Herbs Are Best Fresh?

Among the most important herbs to always have readily available is fresh basil, flat-leafed Italian parsley, mint, and cilantro. There are many other fresh herbs to consider such as rosemary, dill, and chives to name a few. You can check your local garden stores to see which herbs are available to buy whether in seed or plant form. You will definitely appreciate the intense flavors of these aromatic, fresh herbs that are second to none in your daily cooking ventures.

Childhood Obesity

Obesity in kids has reached epidemic levels. Experts estimate that over 20% of kids are overweight and another 20% are at risk of becoming overweight. And two thirds of these overweight kids will remain overweight well into their adulthood.

Without educational or parental guidance, children are extremely vulnerable to the intense cultural pressures that are largely responsible for the obesity epidemic. Kids are under more pressure than ever before. School testings, peer pressure and the likes, are just part of these factors.

Some additional factors that play a role are:

• Excessive television watching plays a critical role in obesity in children. Not only is it a sedentary activity, but television also offers innumerable temptations with its advertisements for fast foods, sugar cereals, and unhealthy snacks. Studies suggest that obesity rates were lowest in children who watched T.V. one hour or less a day and highest in those who watched four or more hours.
• Sugar, particularly from soda, other sweetened beverages, and fruit juice, may be major contributors to childhood obesity. Some studies have reported that drinking soda regularly increases a child’s risk for obesity by 60%. (Juice, while better than soda, is still filled with sugar.)
• Less physical exercise and greater sedentary activities play another significant role in obesity in children. One study reported the annual distance walked by children has fallen by nearly 30% since 1972, partially because more parents are driving their children to school out of fear of abduction, molestation, and traffic accidents. Schools are also offering fewer opportunities for daily physical activities than in the past.

If your child is overweight you should likely work with your pediatrician and/or a registered dietitian to help him lose weight. Encourage your child with moderate physical activity, healthful snacks and a good nights sleep. Most importantly, encourage healthy eating instead of pushing “dieting” on your child.

Cayenne Pepper (Capsicum) 

Many herbalists believe that Cayenne Pepper (Capsicum) is the most useful and valuable herb in the herbal kingdom, not only for the entire digestive system, but also for the heart and circulatory system. 

Cayenne pepper is a medicinal and nutritional herb. It is a very high source of Vitamins A and C, has the complete B complexes, and is very rich in organic calcium and potassium, which is one of the reasons it is so good for the heart, and is an excellent choice to use in desired recipes.   Dr. Schulze once stated, “If you master only one herb in your life, master cayenne pepper. It is more powerful than any other.”Dr. Christopher stated, “In 35 years of practice, and working with the people and teaching, I have never on house calls lost one heart attack patient and the reason is, whenever I go in–if they are still breathing–I pour down them a cup of cayenne tea (a teaspoon of cayenne in a cup of hot water), and within minutes they are up and around.”

“Cayenne pepper– prized for thousands of years for its healing power. Folklore from around the world recounts amazing results using cayenne pepper in simple healing and in baffling health problems. But cayenne pepper is not just a healer from ancient history. Recent clinical studies have been conducted on many of the old-time health applications for this miracle herb. Again and again, the therapeutic value of cayenne pepper has been medically validated.” Dr. Patrick Quillin, author of The Healing Power of Cayenne Pepper.

Digestion

Cayenne can rebuild the tissue in the stomach and the peristaltic action in the intestines. It aids elimination and assimilation, and helps the body to create hydrochloric acid, which is so necessary for good digestion and assimilation, especially of proteins. All this becomes very significant when we realize that the digestive system plays the most important role in mental, emotional, and physical health, as it is through the digestive system that the brain, glands, muscles and every other part of the body are fed.

Heart

Cayenne pepper has been known to stop heart attacks within 30 seconds!  When a 90 yr. old man in Oregon had a severe heart attack, his daughter was able to get cayenne extract into his mouth. He was pronounced dead by the medics, but within a few minutes, he regained consciousness. On the way to the hospital, he remained in a semi-conscious state, but the daughter kept giving him the cayenne extract. By the time they got to the hospital, he had fully recovered and wanted to go home and mow the lawn. The doctor asked what she had given him, as he said it was the closest thing to a miracle he had ever seen. Heart Attacks: Cayenne

Emergencies

It is a good idea to always have some cayenne extract on hand. Dr. Anderson carries capsules of cayenne with him in the car and whenever he goes hiking, backpacking or mountain climbing. If hemorrhage occurs in the lungs, stomach, uterus or nose, it is suggested that a tsp. of extract be given every 15 minutes until crisis has passed. For external bleeding, take cayenne internally and pour cayenne directly on the wound.