Category: Diet & Nutrition
Feelings of confusion, loss of focus and memory loss are often written off as a part of getting older, but if you or a loved one is suffering from symptoms like these, a simple test for Vitamin B12 Deficiency might do you a world of good!
Without Vitamin B12, your body is unable to form new red blood cells, or even produce DNA. B12 is also vital for a healthy nervous system, which is why a lack of B12 can be connected to decline in mental function, memory and mood.
It’s well-known that B12 deficiency causes measurable conditions like anemia, but there are often less-obvious symptoms of deficiency such as muscle weakness, unexplained fatigue, shakiness, low blood pressure, depression, and poor memory and concentration.
Although B12 is water soluble, your body is able to store excess supplies in your liver and other tissues throughout your body. You are officially considered deficient when your blood serum levels drop below 250 picograms/ml, but an actual serum deficiency may take years to show up even though you are suffering from all the symptoms of a B12 deficiency. If you don’t have much B12 stored, deficiency will show up much sooner in blood tests.
It’s important to supplement with B12, because as you age, your ability to get this crucial vitamin from the food you eat declines. It’s unfortunate that the decrease in your body’s ability to obtain adequate B12 coincides with aging, because often the symptoms of deficiency are just chalked up to the aging process.
Natural sources of B12 include animal protein like red meat, turkey, fish and shellfish. Liver is an excellent source of Vitamin B12, providing the taste suits your palate. It’s often difficult to get B12 from plant sources, which is why many vegetarians and vegans must supplement with this vital nutrient.
Frequent consumption of alcohol, undergoing stomach surgery, taking the diabetes drug metformin, or taking anticonvulsants like phenytoin, phenobarbital or primidone can also put you at risk for a B12 deficiency.
Others with a higher-than-average risk of deficiency include those who use ant-acids like Prilosec, Prevacid and Nexium, as B12 needs adequate amounts of stomach acid to be released from the food you eat.
Many doctors recommend B12 injections if you’re deficient, but you can also get the B12 you need in one of the many tablet- or liquid-form supplements on the market today.
When supplementing with Vitamin B12, it’s often recommended that you start with 2,000 micrograms daily for about a month, and then drop your dosage down to 1,000 micrograms daily for the following month. After that, you can lower your intake to 1,000 micrograms weekly for maintenance.
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A new Penn State study finds that going gluten- and casein-free can improve both behavioral and psychological symptoms in children with ASD (autism spectrum disorder), implicating that autism may not simply be a neurological disease.
It’s long been observed that many children with ASD also suffer from gastrointestinal symptoms. This new study suggests it’s possible that peptides in proteins like gluten and casein could trigger certain immune responses, gastrointestinal symptoms and even behavioral problems.
In the first study of its kind to incorporate survey data from parents and caregivers, researchers administered a 90-item online survey covering details about gastrointestinal symptoms, suspected food sensitivities and diagnosed food allergies as well as the child’s degree of adherence to a gluten-free, casein-free diet.
The conclusion: For children with a history of gastrointestinal and/or allergy symptoms, a gluten- and casein-free diet helped improve gastrointestinal symptoms while also increasing social behavior and interaction.
Laura Cousino Klein, associate professor of biobehavioral health and human development and family studies at Penn State explains, “There are strong connections between the immune system and the brain, which are mediated through multiple physiological symptoms…”
She continues, “Gluten and casein seem to be the most immuno-reactive (proteins)…A child’s skin and blood tests for gluten and casein allergies can be negative, but the child still can have a localized immune response in the gut that can lead to behavioral and psychological symptoms.”
Researchers report that the best results were obtained when both gluten and casein were completely eliminated from the diet for at least six months. Laura Klein states, “If parents are going to try a gluten-free, casein-free diet with their children, they really need to stick to it in order to receive the possible benefits.”
All in all though, researchers agree that the data clearly shows putting children with ASD on a strict gluten-free, casein-free diet might offer some relief.
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Diet Soda Linked to Weight Gain & Stroke
Magic Bullet Cancer Cure Discovered?
Creativity Fueled by the Color Green
The past year hasn’t been kind for diet soda, with multiple studies associating it with everything from an increased risk of heart attack and stroke to weight gain.
Two of these studies, presented earlier this year at the American Diabetes Association, link drinking diet soda with a wider waistline, and associate aspartame (found in many diet drinks) with unhealthy increases in blood sugar.
Another study by the University of Miami Miller School of Medicine, recently reported in the Journal of General Internal Medicine, suggests that drinking diet soda every day might actually increase the risk of heart attack and stroke.
Study researcher Helen P. Hezuda, Ph.D. warns, “Data from this and other prospective studies suggest that the promotion of diet sodas and artificial sweeteners as healthy alternatives may be ill-advised.”
In the study linking diet soda with a bigger waistline, it was found that diet soda drinkers’ waistlines increased 70% more than non-diet soda drinkers over the course of the 9.5-year study. Additionally, those who drank two or more diet sodas daily had an average waist circumference nearly 500% larger than participants who didn’t drink any diet soda
The University of Miami study followed 2,600 adults for ten years, ultimately finding that those who drank diet soda every day were 44% more likely to suffer from a heart attack or stroke than non-diet soda drinkers.
University of Miami lead researcher Hannah Gardener cautions, “What we saw was an association. These people may tend to have more unhealthy habits.” Although, admittedly, she and her colleagues did try to account for those factors in the study.
When it comes to diet sodas and soft drinks, Helen P. Hezuda, Ph.D. sums it up nicely: “They may be free of calories but not of consequences.”
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Seems simple: eat less, exercise more. We all know it by heart. So why can’t we do it?
Commitment isn’t just important, it’s essential. But it’s only the beginning. The key to successful dieting is bridging the gap between what you want to do and actually doing it. The desire is there – you just need a plan.
Strategy #1: Be very specific
Do not make vague goals like “I want to lose weight”. You are setting yourself up to fail. Motivation happens when your brain detects a difference between where you are and where you want to be.
When you are specific about your goal (I want to lose 15 pounds), that difference is clear, and your brain starts throwing resources (attention, memory, effort, willpower) at the problem.
Here is an example of a clear target: “I want to weigh 125 pounds. I weigh 145 now, so that’s a difference of 20 pounds.”
Being specific gives you clarity because you’ve spelled out exactly what success looks like. That means more motivation and increased odds for success.
Strategy #2: Create an “OK-to-eat” plan
Faced with unexpected temptations like the dessert menu or the catered work lunch we end up eating things that sabotage our weight-loss goals.
The best way to guarantee you make the right choices is to create an “execution” plan.
For example:
“If the dessert menu arrives, I’ll order coffee.”
“If I am at a business lunch, I’ll have a salad.”
Studies suggest that coming up with safe-to-eat plans make you two to three times more likely to reach your diet goals.
Strategy #3: Track your success
Monitor your progress. Be clear about the gap between where you want to go and where you are now. Keep getting on that scale; mark the days you exercise on a calendar.
When you think about the progress you’ve made, stay focused on how far you have to go, rather than how far you’ve come. If you want to drop 20 pounds, and you’ve lost 5 so far, keep your thoughts on the 15 that remain.
When we dwell too much on how much progress we’ve made, it’s easy to feel a premature sense of accomplishment and start to slack off.
Strategy #4: Be a realistic optimist
Losing weight isn’t easy. It turns out that it’s important to accept this. Believing you will succeed is key, but believing you will succeed easily (what I call “unrealistic optimism”) is a recipe for failure. Take it from the women, all obese, who enrolled in a weight-loss program in one study.
Those who thought they could lose weight easily lost 24 pounds less than those who knew it would be hard. The successful dieters put in more effort, planned in advance how to deal with problems, and persisted when it became difficult. So don’t try to tamp down your worries, they can help prepare you for shape-up challenges.
Strategy #5: Strengthen your willpower
The capacity for self-control is like a muscle: It varies in strength from person to person and moment to moment. Just as your biceps can feel like jelly after a workout, your willpower “muscle” gets tired when you overtax it.
To strengthen it, pick any activity that requires you to override an impulse (such as sitting up straight when your impulse is to slouch), and add that to your daily routine. And take baby steps. Instead of going junk-free overnight, begin by eliminating, say, those chips you eat by the bag, and substitute them with a fruit or vegetable.
Hang in there, and sticking to your diet will become easier because your capacity for self-control will grow.
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By Daniel Stern,
Licensed practitioner of Chinese Herbal Medicine
One question on everyone’s mind, almost without exception, is “how can I stay healthy, fit and full of life?” The liver, among its other duties, digests fat and filters poisons out of our system. A healthy liver is vital to the body. What can we do to keep it that way?
What are the things that injure the liver? Many people are already familiar with some of them: excessive animal fat including butter, ice cream and cheese, saturated fats like chocolate or coconut, trans-fats like margarine, deep-fried food, unspecified “vegetable fat”, and dietary contaminants foreign to the body’s ecology like artificial sweeteners, preservatives, food coloring and flavors.
Also foreign to the body, which filters all poisons through the liver, are synthetic medicines of any kind, including prescription drugs and over the counter medications. A few of these are natural and are tolerated (and not even processed by the liver), but many, if not most, are problematic and are contra-indicated for people with liver problems.
While you must heed your doctor’s advice, in my opinion it’s necessary to weigh the benefits and the costs and look for a natural substitute if possible. There are physicians in many cities who are also naturopaths or herbalists, and who would make a good choice for a personal health practitioner.
Less well-known is the danger of synthetic vapors, which are filtered by the liver as well. People in fires often die of liver failure from the smoke, and not the flames. Of particular danger are manufactured cleansers, paint solvents, aromatic additives to detergent, soap and perfume, newly bought rugs and cheap electronic devices made with plastic. If you air them out for a day to a week, the odor will often leave, but with other items like cheap shoes and luggage, it will almost never go away. If you can smell it, and it didn’t come from a tree, I recommend caution.
What occurs for many people with compromised livers, even young people, is an excess of cholesterol in the blood. Many, if not most, people over a certain age test high for it. This can lead to gallstones, arteriosclerosis , heart attacks, and strokes. Dietary cholesterol from meat and eggs accounts for a small fraction of our cholesterol. Most of it is produced by the body’s own liver, which is responsible for its balance in the body.
An excess of meat is considered a problem not because of the small amount of cholesterol present, but because the hard fats in it are difficult for the liver to process. When the liver is stressed, it does not metabolize its own cholesterol correctly, leading to gallstones and arteriosclerotic plaque.
A cholesterol test is a good informal way to measure the health of your liver, even though a liver panel is more thorough. Drugstore test kits work fine if used correctly, and can test for both total cholesterol and HDL cholesterol. However if you take vitamin C, or get more than 500 mg of it in your diet, the HDL test can give you a false result and can appear dangerously low. On the other hand, total cholesterol is often thought to be a sufficient measure of it in your blood. Some authorities consider a reading of less than 200 a good result for a test, but the graph actually starts at 125, which is considered by many to be ideal.
Open for question are other products that have not been investigated thoroughly, like canola oil ( a genetically modified oil ) GMO’s in general, carbohydrates that have been heated over 350 degrees and contain acrylamides, also a possible carcinogen, e.g. potato chips, coffee, dark toast, or anything burnt in a fire or an oven. There is also a question about dairy in general, to which many people are sensitive. If you want to be diligent about this, eat a particular food for a week, and then test yourself with a drugstore cholesterol kit. You will be amazed at what you find out.
Candida infection can also invade the liver. This is not widely known or accepted in this country, but Russian venerealogists and textbooks outline this danger of the strain present in America, listed in their books as Candida Albicans Northamericansis.
Candidiasis of the liver cause it to swell up to twice its size, and can cause it to metabolize cholesterol incorrectly. Topical treatments for Candida do not address the full invasion of the body, and systemic anti-fungal treatment is required. In addition, both partners in a relationship need to be treated to avoid re-infection, whether the man is overtly symptomatic or not.
There are dozens of herbs recommended for the liver, and I have personally tested quite a few. While many seem to help in the short run, the problems always seem to re-emerge. What does work, in my experience, is eliminating all offending items from the diet and environment, not as easy as a “magic bullet”, but very effective, and good for the general health as well.
Fortunately the liver has a miraculous power to heal quickly, in as little as a day or two, or several weeks in more serious cases. You can measure your progress with a drugstore kit, or with a more formal blood or liver panel.
DISCLAIMER
This commentary is the personal opinion of the writer, not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your physician, pharmacist, or health care provider before taking any home remedies or supplements or following any treatment. Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.
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One more reason to make healthier food choices: A new study published in the British Journal of Cancer shows that eating processed meat can increase your risk for pancreatic cancer.
The study analyzing data from 11 trials and over 6,000 pancreatic cancer patients concluded the following:
- Eating 50 grams of processed meat daily – the equivalent of one sausage and two pieces of bacon—raised a person’s risk by 19 percent
- Eating an extra 100 grams increased the risk by 38 percent
Pancreatic cancer is extremely hard to diagnose, and when it is discovered, the patient is usually in the late stages. Survival rates are poor; 95 percent of its victims die within five years of diagnosis.
Pancreatic cancer is the fourth most common cause of cancer death across the globe. In 2010, nearly 43,000 people in the US were diagnosed with pancreatic cancer. Although it accounts for only 2.5% of new cases, pancreatic cancer is responsible for 6% of cancer deaths each year.
The relationship between processed meat consumption and cancer risk isn’t such a stretch due to the way processed meats are preserved. These meats are cured with nitrite and may also contain N-nitroso compounds.
These compounds, which are potent carcinogens, or substances known to cause cancer, enter the pancreas through the bloodstream and have been shown to cause pancreatic cancer in animals.
N-nitroso compounds
A second study examined the intake of animal products by humans and positively associated the risk of pancreatic cancer in both men and women with N-nitroso compounds.
N-nitroso compounds also come from smoking cigarettes, which is a known risk factor for pancreatic cancer.
Red Meat
Red meat consumption was also tested. However, the risks of eating red meat compared to not eating any red meat were inconclusive.
The results showed that there was a 29 percent increase in risk for pancreatic cancer in men who ate 120 grams of red meat per day; there was no increased risk for women. But researchers cautioned that the men in the study tended to eat more red meat than the women.
Naturally, more large-scale studies are needed to determine if red meat is a definite risk factor, however, the new data from this study definitely suggests that processed meat plays a role in the risk of developing pancreatic cancer.
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Detoxify Your Liver with Sassafras, the Main Ingredient in Root Beer
Be careful – that ‘healthy’ food you’re eating may actually be bad for you! Don’t blame yourself, in this day and age it’s hard to sort through all the advertising and misinformation which seems to make nearly every food appear healthy.
But don’t worry, two registered dieticians, Lauren Antonucci and Lisa Moskovitz of Nutrition Energy, a sports performance nutrition center in New York City, are here to unmask some of the diet-sabotaging culprits hiding behind “healthy” labels.
Here are their nine worst offenders:
Protein Bars
“Protein bars are basically vitamin- and protein-infused candy bars,” says Moskovitz. “They seem like a healthy snack replacement, but they can contain more than twice the amount of fat and carbs as a chocolate brownie.”
To steer clear of needless calories, look for options that have less than 180 calories and 5 grams of fat, and provide at least 5 grams of fiber.
Dried Fruit
Calories can add up quickly when you’re eating dried fruit, with 100 calories per ¼ cup serving. Antonucci recommends reaching for fresh or frozen fruits instead. “You’ll be able to eat a larger, more satisfying serving for fewer calories and feel fuller from the fluids,” Antonucci says.
Yogurt
This calcium- and vitamin D-rich food can’t escape from the danger zone; some brands have as much fat and sugar as a jelly donut! The good yogurt is the plain, low-fat version. Flavor them on your own with fruit and honey. And go Greek when you can. Plain Greek Yogurt offers twice as much protein and half the amount of carbs as the traditional type, Moskovitz says.
Margarine
In a battle between butter and margarine, the butter wins hands down. “(Margarine’s) the one ingredient we dietitians recommend to avoid completely,” Moskovitz says.
The spreads have the same number of calories, but Margarine has more trans fat, which simultaneously raise your “bad” (LDL) cholesterol and lower “good” (HDL) cholesterol, according to the Mayo Clinic. To limit your risk of heart disease, stick with the real stuff. And choose whipped butter, which has a lower caloric density.
Reduced-Fat Peanut Butter
When manufacturers take fat out of peanut butter, they replace it with sugars. As a result, reduced-fat peanut butter has the same total calories as the original, but more than twice the amount of carbs. “It’s better to stick with the regular stuff,” Moskovitz says. “You’ll eat less, because the full-fat version is more satisfying and filling.”
Bran Muffins
“Think of these as a decadent treat, not a healthy coffee companion,” says Antonucci. A typical bran muffin has more than 400 calories and up to 15 grams of fat, with most of the calories coming from sugar and refined flour. Can’t skip your morning muffin? The best bet is to make a lower-fat, portion controlled version at home, Antonucci says.
Fat-Free Salad Dressing
“In just two measly tablespoons of fat-free Italian dressing, you take in up to 500mg of blood-pressure-raising sodium,” Moskovitz says. “That’s a third of the total amount you should eat in an entire day.”
If you’re watching your blood pressure, steer clear of this stuff. Instead, she recommends making your own low-salt dressing by combining balsamic vinegar, lemon juice, and flavor-packed seasonings like pepper, turmeric and mustard seed.
Turkey Burgers
Don’t be fooled like the others who think that ordering a turkey burger instead of beef will keep them slim. The average restaurant-style turkey burger packs 600 calories and 30 grams of fat – and that’s without the bun or toppings.
“The next time you’re wondering which burger to choose, don’t worry about the type of meat,” Moskovitz says. “Instead, limit your portion size by sharing it with a friend, or going open-faced.”
Sushi
Don’t let the small Sushi rolls trick you, because they’re packed with some calorie bombs. A single roll can pack more than 500 calories. To steer clear of these calorie-dense tripwires, Moskovitz recommends avoiding any roll that includes these ingredients: tempura (which is another word for deep fried), cream cheese, shredded cheese, or spicy mayo sauce.
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Dr. Oz And Other Leading Doctors Advise: End Your Energy Crisis With Vitamin B12
What if your chances of catching a cold were directly linked to factors well within your control, such as overeating, not drinking enough water and high stress levels? Would you change your bad habits in order to enjoy better immunity and the boon of good health?
Well it’s true! Research shows that some simple everyday behaviors can influence your susceptibility to sickness, and put you on the fast track to a constantly compromised immune system…or worse.
Here are the top 7 to watch out for:
Eating Too Much Sugar
Not only is too much sugar bad for your waistline, a study in the American Journal of Clinical Nutrition showed that consuming sugar equivalent to that found in three cans of your favorite soft drink leaves your white blood cells struggling and weak for up to five hours!
Not Drinking Enough Water
Without enough water, your body can’t flush out toxins as efficiently. Although not as ideal as pure water, coffee and tea (in moderation) do count. When in doubt as to whether you’re getting enough fluids, check the color of your urine; if it’s pale yellow you’re in the clear.
Your Drinking Water Comes from a Well
Have your well water tested for arsenic, which has been linked to certain cancers as well as lowered immunity to the flu. Arsenic levels higher than that considered safe by the EPA can suppress your immune system, making you more susceptible to every bug that comes your way.
You’re Overweight
Did you know that the most severe cases of swine flu occur in those who are considered morbidly obese? Being overweight is stressful to all of your organs, and can also cause hormonal and other imbalances that contribute to a weakened immune system.
You Always Seem to be Sick
If you get more than one to three colds per year, it’s a sign that you might have an impaired immune system. To get your defenses back up, make sure you’re getting proper nutrition from a balanced diet that includes plenty of dark green veggies. Getting enough sleep is also a big must, as is exercising regularly and drinking plenty of water every day.
Stress is Your Middle Name
When you’re under sustained, long-term stress, your body’s immune system weakens, giving foreign invaders a better chance of breaking through your defenses. Additionally, stress during a sickness can often make your symptoms worse.
Your Nose is Painfully Dry
When your nasal passages are dry, it means you lack the protective benefits of mucous, which works to trap foreign particles including viruses and germs and flush them from your body. Flushing your nose with a salt water solution and utilizing a humidifier, especially at night, can be a big help.
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Detoxify Your Liver with Sassafras, the Main Ingredient in Root Beer
In the past few decades we have seen a wide variety of sugar substitutes like NutraSweet™, Equal™, and Splenda™ that all promise zero calories and the same sweet taste as the white stuff. But researchers at Purdue University found that lab animals given foods sweetened with an artificial sweetener actually gained more weight than those who consumed sugar.
The reason is that sugar substitutes give a shot of sweet taste with zero calories, which confuses the body. When we taste something sweet without getting the expected calories that come with that flavor, it actually makes us hungrier. Maybe that is why people can drink a six pack of Diet Coke each day?
Even natural sugar substitutes, which contain fructose, can be a health strain if we overindulge. “Very high doses of fructose may have a negative impact on the liver, and high dietary fructose is associated with metabolic syndrome, obesity, heart disease, and type II diabetes,” states Robin Foroutan, MS, RD, integrative nutritionist and communications chair for Dietitians in Integrative and Functional Medicine.
We can’t live without sugar, and with all kinds of sneaky sources of sugar (it’s in ketchup, soy milk, tomato sauce, and a laundry list of other foods you wouldn’t expect) it’s easy to overdo it without knowing.
Below is a list of sugar substitutes, both good and bad, for you to evaluate.
“THE WORST” NO. 3: SACCHARIN (AKA SWEET N’ LOW™)
In the early ’70s, researchers found that rats who ate saccharin were more likely to develop cancer than rodents who didn’t. What’s more, some experts believe the health effects aren’t limited to lab animals. “Saccharin may add to the body’s toxic load,” says Foroutan. The chemicals found in artificial sweeteners like this one can cause inflammation, hormonal imbalances, and chronic disease, such as diabetes, heart disease, and cancer, she says.
“THE WORST” NO. 2: ASPARTAME (AKA EQUAL™ OR NUTRASWEET™)
Found in a whopping 6,000 foods, this sugar substitute has been scientifically proven to cause health problems in humans and animals.
A study published in the journal “Neurology” showed that some people are particularly susceptible to headaches caused by aspartame, while animal studies have linked this artificial sweetener to cancer. This sugar substitute is also a life-threatening no-no for people with Phenylketonuria (PKU), a rare condition in which the body can’t break down phenylalanine, a main component of aspartame.
“THE WORST” NO. 1: ACESULFAME K
This sugar substitute has been approved since 1988, but you probably didn’t know it’s being used in your favorite foods and drinks (think ice cream and fruit juice) as well as personal care products, such as toothpaste and mouthwash. Look for it in ingredient lists as acesulfame K, acesulfame potassium, Ace-K or Sunett. According to celebrity nutritionist Lisa DeFazio, MS, RD, acesulfame K contains the carcinogen methylene chloride. “Long-term exposure can cause headaches, depression, nausea, mental confusion, and even cancer,” she says.
“THE BEST” NO. 4: SUCRALOSE (AKA SPLENDA™)
This zero-calorie sugar substitute has shown no harmful effects to humans. It also holds up well when heated, so you can safely add it to your grandma’s famous apple pie recipe. But keep in mind, foods tend to bake faster when you’ve used sucralose, says Holly Kistler, RD, registered dietician at Cederquist Medical Wellness Center in Naples, Fla.
“THE BEST” NO. 3: STEVIA (AKA TRUVIA™ OR SWEETLEAF™)
This sugar substitute tastes just like table sugar and won’t cause a jump in blood sugar levels. A plant indigenous to Paraguay and Brazil, this substitute is made from Stevia Rebaudiana. In fact, a study published in the journal “Metabolism” showed that Stevia increased insulin production in lab animals — a potential boon for diabetics. Look for the FDA-approved purified extract of Stevia, called Rebiana, on ingredient lists.
“THE BEST” NO. 2: AGAVE NECTAR
Looking for a natural sugar substitute? This honey-like sweetener is made from the sap found in the core of the agave plant. It’s sweeter than table sugar, so you can use less to get the same results, while at the same time boosting your RDA of vitamins and minerals. It has trace amounts of calcium, iron, potassium, and magnesium. Agave nectar also has a lower glycemic index than table sugar (because of its high fructose count), so it won’t cause a spike in blood sugar levels, says Alison Massey, MS, RD, a nutritionist at Mercy Medical Center in Baltimore, Md.
“THE BEST” NO. 1: HONEY
Want to lose those love handles fast? Sweeten your morning cup of coffee with honey. A study in “The Scientific World Journal” found that when subjects were given equal amounts of either honey or sugar, those in the honey group actually saw a reduction in both weight and body fat. What’s more, this natural elixir has trace amounts of niacin, riboflavin, thiamin, vitamin B6, free-radical fighting antioxidants, and, in raw form, gut-friendly bacteria. This natural sugar substitute topped the lists of every expert we spoke to for good reason – it’s low glycemic index keeps sugar levels in check, and it’s up to 50 percent sweeter than the white stuff — so your sweet tooth will be satisfied with less.
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Detoxify Your Liver with Sassafras, the Main Ingredient in Root Beer
A Cup A Day – The Benefits of Drinking Tea
It’s normal to feel anxious or panicky at times. Sometimes it leads to seeking out comfort food or “stress eating.”
But there are better approaches out there in dealing with stress. According to nutritionist Lara Field, when it comes to stress management, your goal is simple: Eat a balanced, healthy diet all the time, no matter the ups and downs in life. After all, when you’re at ease, you look and feel better.
Ms. Field recommends following a diet rich in fresh fruits and vegetables that are filled with vitamins, fiber and phytochemicals (naturally occurring compounds that are found in plants which may affect health), and we are here to help you take a step in the right direction.
Get a Taste Of Greek Yogurt
It’s a great source of probiotics (live and active cultures that have been shown to assist in boosting immune system and preventing the growth of bad bacteria that can lead to infection). Greek Yogurt is rich in calcium and high in potassium, which are directly linked to elevating your mood. Top with berries for a bonus antioxidant boost!
Say Hello to Whole Grains
Not all carbohydrates are bad. We still do not like white-flour-based products. But we embrace the variety that is whole grain such as brown rice or whole wheat pasta. Unlike the white types out there (bread, sugar, potatoes, pasta), whole grain carbs can actually raise serotonin — which you need to help avoid panic, anxiety and depression. They also are filled with folate, which is linked to an increase in happiness and joy. Field’s tip: Make yourself an open-faced sandwich with vitamin-rich veggies and cheese (to add protein and calcium) as an afternoon snack.
Eggs Are Your Friends
Eggs can help to reduce stress and prevent panic. Eggs are rich in vitamins D and B-12, both of which work to help elevate your mood, along with protein. Field advises poached eggs on whole grain toast as a great, go-to breakfast before a busy, long day; on weekends, try adding salmon for health bonus points.
Get a Taste for the East With Green Tea
Green tea offers a much-needed caffeine boost, but won’t give you the jitters. It also works as an anti-inflammatory to reduce any tension or anxiety. Studies show that two cups a day may reduce your risk of certain cancers, too. Iced or hot, this tea is super-soothing and, potentially, slimming as well.
Get a Healthy Dose of Omegas
Walnuts, Flax seeds and Salmon are considered super foods according to Field. Omegas are fatty acids which help skin to look plumper, smoother and more hydrated, and help your body, in general, function better. These foods hyrdate from within, helping your complexion glow, your skin to chap less easily and be less prone to fine lines and wrinkles.
Show Me the Light with Vitamin E
Did you know that vitamin E is known to heal and soothe when applied topically? Looks like we do learn something new every day. But it also works, when ingested, to protect skin cells from free radical damage and UV light. Thus, eating Vitamin E-enriched foods is one great way to keep cancer, infection and illness at bay. Keeping you healthy means a calmer, less worried and a less stressed out you. Find large amounts of E in almond, avocado and spinach. Field’s favorite combo: Brown rice sushi that contains avocado, spinach and salmon.
So there you go! A list of 6 food types to make your day less stressful. Now only if there was a way to reduce the number of emails we get each day.
It is hard to believe, but there has always been the same amount of water on our planet, constantly re-circulating since the earth was formed. Today, we drink the same water that flowed through the veins of the dinosaurs and of our ancestors.
Besides oxygen, water is our most precious resource. The human body is composed largely of water; at birth about 90 % and later on in life approximately 70 % or less. Water is involved in nearly every body process including digestion, absorption, circulation and excretion. Water also transports nutrients throughout your body, maintains a normal body temperature, and is essential in carrying waste materials out of your body.
To maintain optimum health, it is important to drink high-quality water. Educating yourself about the kind of water you drink will allow you to be aware of potential problems. In general, water is classified either by where it comes from (spring, spa, geyser, pubic water supply), by its mineral content or by the system of treatment it has gone through (purified, deionized, fluoridated, steam-distilled).
Deionized Or Demineralized Water
This is a process whereby the electric charge of an atom or molecule has been neutralized by removing or adding electrons. The deionization process also removes nitrates, calcium, magnesium, and some heavy metals.
Filtered Water
There are many ways to filter water to render it pure, clean, uncontaminated and better-tasting. In nature, water is filtered by running through streams. As water passes over the rocks in the stream, the bacteria leeches onto the rocks and is replaced with minerals, such as calcium and magnesium. Man-made ways of filtering water are through distillation, the granular activated carbon process, and reverse osmosis.
Mineral Water
Most mineral water usually comes from Europe or Canada. This type of water is natural spring water and must flow freely from the source; it cannot be pumped or forced from the ground. It also must be bottled directly at the source.
Natural Spring Water
Spring water rises naturally to the earth’s surface from underground reservoirs. The term “natural spring water” only means that the mineral content has not been altered, however the water may or may not have been filtered or treated.
Steam Distilled Water
Distillation is a process of vaporizing water by boiling it. The steam rises, leaving behind most bacteria, viruses, chemicals, minerals and pollutants from the water. The steam is then moved into a container where it is cooled and condensed to become distilled water. Some experts say that distilled water flushes minerals and inorganic salts that cause illness out of the body. Distilled water is usually devoid of any minerals.
Alkaline Antioxidant Water (Kangen)
Alkaline water has become very popular lately. It’s generally the result of an electrolysis process which separates ordinary water (H20) into two separate entities. One half of the separated water becomes an acidic HO molecule, while the other becomes an alkaline OH molecule.
Tap Water
This is the kind of water that comes out of your taps or faucets and is usually obtained from surface water, that is, water that has run off from ponds, creeks, streams, rivers, and lakes. In order to purify this water many chemicals have to be added to kill bacteria. If you are concerned about the quality of your tap water contact your local water officials or local health department.
Interesting Facts
How much water should you drink? Some experts say you should drink daily your body weight in ounces, or at least half your body weight in ounces. In Ayurvedic medicine and Chinese Traditional Medicine (TCM) it is believed that drinking too much water will deplete minerals and nutrients in your body. From this point of view, drinking (unsweetened) herbal teas, fruit juices and vegetable juices can be beneficial because they contain water along with minerals and vitamins.
Cold water relieves exhaustion, vomiting, debility, and thirst, but slows down digestion.
Hot water stimulates digestion, heals pain in the rib area, rhinitis, gas, and hiccups, and cleanses the urinary tract.
Warm water stimulates hunger and helps digestion, but is not advised in cases of exhaustion or mental fatigue.
Water digestion: it takes three hours to digest un-boiled water, forty-eight minutes to digest boiled water, and 1 ½ hours to digest water that’s been boiled and subsequently allowed to cool down.
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The last thing we need is another excuse for not getting up for that early morning workout or having another scoop of ice cream. But recent research shows that people you eat with may have a subtle yet powerful influence on our eating habits. This may lead us to overeat especially if you are eating with someone new in your life, for example, a loved one or business associates or clients.
In a study published in the journal PLoS One, Dutch researchers invited 70 pairs of women to dine together in a lab set up to look like a restaurant. The women, they found, tended to take bites of food at roughly the same time and mimic each other’s overall eating behavior.
This mirroring was three times more common at the beginning of the meal than at the end, however, which suggests that the women, who were strangers, may have been trying to make a favorable impression on each other.
The findings help explain previous studies showing that people tend to adjust their food intake to match that of their eating companions, and tend to eat more with others than when dining alone.
“This demonstrates the power of social influence over food intake,” says lead author Roel Hermans, a doctoral candidate in developmental psychopathology at Radboud University Nijmegen.
Although Hermans and his colleagues can’t say for sure that the study participants were matching bites in order to win each other over, past research suggests that people use this type of imitation when they’re trying to get others to like them.
This may actually be a sensible strategy, since at least one study has found that people aren’t as well-liked by their dining partners if they eat conspicuously small amounts of food.
“It’s important that people become aware of these factors,” Hermans adds. “As long as such important influences on intake are not wholeheartedly acknowledged, it will be difficult to make healthy food choices and maintain a healthy diet, especially in eating contexts in which people are often exposed to the eating behavior of others.”
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REFERENCE
By Zach Lisabeth
One of the most commercially present dieting fads today is the cleanse diet. There are a number of notable programs that fall into this category, but most of them rely on the same mechanism to help dieters lose weight: extremely low calorie intake. This reduction in calories is achieved by replacing almost all solid food with a liquid substitute. The emphasis on liquids is uniform across all cleanse programs.
In addition to weight loss, most cleanses boast additional health benefits like increased vitamin absorption, improved digestive tract health and even increased immune response. Though each cleanse program can provide some convincing anecdotal accounts, very few have the kind of scientific data necessary to really substantiate their claims. One thing is for sure, however: cleanse dieting can help you lose weight quickly. If you are considering a liquid cleanse, consider the facts about these three popular programs:
The Master Cleanse
The Master Cleanse is one of the most widely used liquid cleanse diets on the market. People interested in trying this routine can find a plethora of marketing materials all over the internet, but you’ll need to actually purchase the book from the company’s website to get the details of the diet. The centerpiece of the Master Cleanse is a lemonade drink made with fresh squeezed lemons, cayenne pepper and maple syrup (the source of all of your calories). This diet is a highly effective weight loss tool, though all the additional health benefits boasted by its creator are more suspect. Common side effects reported include diarrhea, headache, constipation and weakness.
The Juice Cleanse
Juice cleansing can be accomplished using store-bought juices, but is much more effective if you actually own an electric juicer. Most juice cleanse diets require dieters to forego solid food for 16-20 ounces of juice blend taken 3-7 times daily. The best juice diets incorporate vegetables as well as fruit. Juice cleanses are high in simple sugars such as fructose, so they are not advised for diabetics. Because many juices are high in calories, juice cleanses are less effective weight loss tools than the master cleanse, but they incorporate more essential vitamins and may be better for your overall health.
The Liver Cleanse
A notable subgenre of cleanse diets are “organ cleansers” that boast health benefits for specific internal organs – most often the liver or kidneys. There is no credible scientific evidence to support the claims made by any cleanse diet designed to support liver and kidney function. Most liver cleanses include the herbal remedy milk thistle, however, which has been shown to have some restorative value.
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By Kathleen Roberts
Ginger is probably best known for its uses in cooking and baking, adding a sweet yet spicy note to foods. But did you know, ginger is much more than just a versatile kitchen spice? Aside from its culinary attributes, ginger also possesses various health benefits that make it even more valuable to have in your pantry.
What Can Ginger Do for You?
According to the University of Maryland Medical Center, ginger has been shown to possess a myriad of health benefits. It is helpful for both motion sickness and morning sickness. It is even helpful in treating nausea and vomiting after chemotherapy or surgery.
Ginger is also a natural anti-inflammatory and has proven useful in the treatment of osteoarthritis. If you have pain related to inflammation, you may find that ginger helps you feel better.
There are also studies that show ginger to have promise in treating high cholesterol, heart disease and even cancer, though more research is still needed.
Using Ginger
Ginger can easily be found where you buy your kitchen herbs and spices. You can get it in either powdered or crystallized form. If you suffer from motion sickness, try keeping a bottle of crystallized ginger in your car to help easy your nausea. You may find the candy-like spicy-sweetness addictive!
Ginger can also be purchased fresh, to be peeled and used as needed in your meals. It can be grated or sliced for use in stir-fry, soups and various other dishes. Fresh ginger root should not look shriveled or dirty. It should always be firm and plump. Store it the way you store your onions or garlic, in an open container on the counter. You can also peel it, wrap it and put it in the freezer if you don’t think you can use the entire root before it goes bad.
Ginger tea is a wonderfully warming drink that helps ease aches and pains as well as aiding in digestion. There are many varieties of ginger tea on the market, so feel free to experiment and find which one you like best. You can also thinly slice fresh ginger into a pan of water and simmer for 20 minutes. Try adding cinnamon and honey for a tasty treat.
Finally, you can purchase ginger in capsule form. This is a great alternative if you want the benefits of ginger but don’t especially enjoy the flavor. Whichever way you choose to use it, ginger is a must-have in any kitchen!
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REFERENCES
- Ginger – http://www.umm.edu/altmed/articles/ginger-000246.htm.
- Effects of ginger capsules on pregnancy, nausea, and vomiting – http://www.ncbi.nlm.nih.gov/pubmed/1925000.
- 6-Shogaol, an active constituent of ginger, inhibits breast cancer cell invasion by reducing matrix metalloproteinase-9 expression via blockade of nuclear factor-κB activation – http://www.ncbi.nlm.nih.gov/pubmed/20718733.
- Anti-inflammatory effects of [6]-shogaol: potential roles of HDAC inhibition and HSP70 induction – http://www.ncbi.nlm.nih.gov/pubmed/21864631.
- Using Fresh and ground Ginger – http://oldfashionedliving.com/ginger.html.
If so, you are not alone. Experts say that 1 in 133 Americans have actually been diagnosed as gluten intolerant, however many more may have gluten sensitivity and not even know it. While gluten sensitivity might cause some uncomfortable symptoms, actual gluten intolerance must be managed with a strict gluten-free diet, or it could turn into Celiac Disease.
What is Gluten?
Gluten belongs to a class of proteins found in wheat, barley, rye, oats, and other grains. Gluten is very sticky, like glue. For those who have sensitivities, this “glue” or gluten causes an immune reaction in the small intestine and damages the villi or inner surface of the small intestine. This impairs a person’s ability to absorb vital nutrients, resulting in vitamin and mineral deficiencies that deprive the brain, peripheral nervous system, bones, liver and other organs of vital nourishment.
What are the Symptoms of Sensitivity or Intolerance?
There are a variety of symptoms that may indicate a gluten intolerance, including:
- nausea
- diarrhea
- abdominal swelling
- large and frequently foul-smelling stools
- weight loss
- anemia
- skin rashes
- mouth sores
- muscle cramps
- joint or bone pain
- dental problems
- general weakness or fatigue
- irritability or depression
Can Gluten Intolerance/Sensitivity be Cured?
There are no treatments that fully cure this condition; however, it can be effectively managed by diet. Eat nothing that contains gluten. Also, avoid an over consumption of sugar and keep away from dairy products. Read the labels carefully. A great variety of gluten-free food products are now available in health food stores and supermarkets.
What Should I Eat if I’m Sensitive or Intolerant to Gluten?
If you are sensitive or intolerant to gluten, avoid gluten in all its forms (wheat, barley, rye and sometimes oats) and be sure to include organic fresh fruits and vegetables, as well as organic legumes (lentils, beans, and peas), corn, rice, millet, quinoa, amaranth, buckwheat, nuts and sunflower seeds in your diet.
Why Is Gluten Intolerance So Prevalent Today?
Why is there such an influx in gluten intolerant people today? Some experts blame the problem on genetically modified foods (GMO). Fortunately, non-GMO foods are becoming more available; please read the labels of the food you buy and try to avoid GMO foods.
Additionally, it has been noted that breast fed babies rarely get celiac disease. Usually the first solid foods introduced to babies are cereals. Babies cannot digest cereals, because the enzyme to digest grains is found in the saliva, and chewing is necessary. This can irritate the delicate lining of the small intestine. The lining becomes damaged and loses the ability to absorb essential nutrients.
Many gluten-intolerant/celiac people suffer from malnutrition, which may be responsible for other medical conditions. For example, the inability to digest and absorb vitamins A, D and K may cause bone pain and lower back rib cage pain, because Vitamin D is necessary for the absorption of calcium. Anemia is common due to poor absorption f folic acid, iron, vitamin B12 and K.
Herbal Solutions for Gluten Sensitivity and Intolerance
The addition of one or more of the following herbs can support these vitamin/mineral imbalances in a natural way.
- Beet root – provides vitamins A, B, C, folic acid, boron, magnesium, iron, copper, phosphate, potassium.
- Carrot – a great source for beta-carotene, vitamin B, C, D, E, and K, calcium, phosphorous, potassium, sodium, and traces of other minerals.
- Spinach – provides vitamins A, B-2, B-6 and K, and mineral rich.
- Spirulina – a good source of beta-carotene, vitamins B1, B2, B3, B6, B12, vitamin K, chlorophyll, ferrous oxide (a broken-down form of iron), chromium, zinc, manganese, cadmium, lithium, copper and protein.
- Chlorella – vitamins A, B-1, B-2, B-6, B-12, C, E, 60-70% digestible protein, niacin, iron, copper and zinc Alfalfa
- Alfalfa – also good protein source, as well as providing vitamins A, B, B-12, C, Biotin, D, E, K, chlorophyll, lots of iron, copper, zinc, niacin, chromium, cadmium, bismuth (not commonly found in other foods). Alfalfa is known as a plant that has all the nutrients one needs to survive.
- Rosehip – a good source of vitamins A, B-1, B-2,B-3, non-acidic vitamin C and bioflavonoid, E, calcium, iron, potassium, magnesium, manganese, selenium, and zinc.
