What boosts your immune system, lowers blood pressure, is high in free-radical-fighting antioxidants, combats depression, and even works as a cavity fighter? Dark chocolate!!

How does it do all that? Part of it is antioxidant activity. According to MD chocolate researcher, Dr. Sue Williams of Baylor University Medical Center, (who makes and sells her own fabulous chocolate) dark chocolate has 510 milligrams of flavanols , (protective plant nutrients) per 100 grams than the following well-known antioxidant foods which “weigh in” at the following flavanol numbers: apples 110 mg, cherries 96 mg. brewed black tea 65 mg. or red wine, 65 mg.

Antioxidant activity is measured in ORAC units. The ORAC score per 100 grams of unprocessed raw cacao is 28,000. Acai is 18,000, Strawberries are 1,540, and spinach is 1,260. The score for the usual manufactured dark chocolate is still 13,120, which is still very high. For milk chocolate, the score goes down to 6,740.
The high antioxidant levels give chocolate its anti-aging and anti-inflammatory properties. And cocoa is a rich source of minerals– magnesium, sulphur, calcium, iron, zinc, copper, potassium, and manganese, and some of the B Vitamins.

But who would think chocolate would lower blood pressure? By far my favorite dark chocolate study was done in 2001 at Harvard. The head researcher Dr. Norman K. Hollenberg, MD, professor of medicine at Brigham and Women’s Hospital and Harvard Medical School was inspired by learning about residents of a Panama island who almost never developed high blood pressure, and drank 5 cups of cocoa a day. When they left the island and their cocoa, they were vulnerable to high blood pressure. He wanted to find out why, so he gave Boston volunteers cups of cocoa, either with high levels of flavanols or low levels. (It was tough work to be in that study but somebody had to do it!) The people with the “high level” cocoa showed more nitric oxide activity, which lowers blood pressure and promotes cardiovascular health. Problem solved!

Other studies have shown that phenylethylamine in chocolate has antidepressant value, and that chocolate even has a cavity-fighting compound, theobromine–which may be just as good as fluoride at hardening tooth enamel. Unfortunately, most chocolate has lots of sugar, so that promotes tooth decay.

Which brings us to some suggestions for enjoying the health benefits of chocolate:

Enjoy your chocolate. I’m about to pretend like I’m on an island in Panama, and try a few days of 5 cups of cocoa a day!

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I, for one, love a good bowl of guacamole; I also love the avocado, and it sure is great to know that something that tastes so good is also good for you!

Why are avocados good for you?
Avocados provide a wealth of health benefits; let’s examine them:
- Heart-health

- Cancer Prevention

- Digestive Health

- Skin Health

- Promote Optimal Health

- Avocados are High in Fat

How much to eat
Like all good things, use them in moderation. A whole avocado has about 240 calories. Avocados offer variety to the well balanced, low-fat diet, but you have to eat them in moderation. So, what is moderation? A recommended serving size is 2 tablespoons, or roughly one-sixth of a medium-sized avocado. Each serving provides 5 grams of fat and 55 calories. High…yes, but still so much better than butter or mayonnaise. www.WebMD.com/Diet/Avocado/Go

Why are they an aphrodisiac?
The Aztecs taught us that Vitamin E in the avocado promotes sexual health through production of sex hormones, which support attraction, mood and desire. Avocados are also rich in vitamin B6 and potassium, essential for the production of sex hormones. News.Yahoo.com/Avocados/Go

How do you serve avocado?
I like avocado in a multitude of ways, including:

And, one of my favorite recipes is Harvest Salad. Assemble the following:

Directions

www.AllRecipes.com/Harvest-Salad/Go

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The early 1970’s saw the rise of the dietary cholesterol scare and the marketing of “low fat” foods. We remember those snacks well! Cookies, with their astronomical sugar content, corn-syrup and bleached flour, and crackers with more bleached flour, corn syrup and trans-fats, were supposed to be healthy for us because they were “low fat,” or had “no saturated fat.”

The marketing was just as aggressive for anti-cholesterol drugs.

In this anti-cholesterol frenzy, eggs–with 213 mg. of cholesterol in the yolk of a large one–took a nearly deadly hit. Poor old Humpty Dumpty fell off the nutritional face of the earth, and instead became the poster child of what not to eat in order to avoid heart disease.

Since 1999 there have been a number of large studies showing that dietary cholesterol has very little if anything to do with high cholesterol in the blood, or the consequences of high blood cholesterol levels—clogging of arteries, causing coronary artery disease and stroke.

Eggs, in particular, have nothing to do with either heart disease or stroke, as demonstrated in a study in the April 21st issue of the Journal of the American Medical Association (JAMA1999;281:1387-1394). The study, by Hu and colleagues from the Harvard School of Public Health, found no relationship between egg consumption and cardiovascular disease in a population of over 117,000 nurses and health professionals followed for eight to fourteen years. There was no difference in heart disease relative risk between those who consumed less than one egg a week and those who ate more than one egg a day. This was a huge study. Following more than 100,000 people over 8-14 years is nearly certain to give reliable results! Still, in many parts of America, the egg/cholesterol myth lives on.

It’s not just that eggs are not unhealthy. On the contrary, eggs have many health benefits. They have protein, vitamins and minerals, listed below*. They are also a source of the bioflavonoids lutein and zeaxanthin—important for preventing macular degeneration. I could write a book about the benefits of eggs, but for now I am going to focus on one of their best and most plentiful nutrients, choline, because it is so crucial to brain health. I think just about everyone would agree that we can use all the brain health we can get.

Egg yolks are the very richest source of choline among all foods! A Greek study reported in the American Journal of Clinical Nutrition Detopoulou P, (Panagiotakos DB, et al.), compared people whose diets contained less than 250 mg/day of choline, to those whose diets supplied greater than 310 mg of choline daily. The people with choline-rich diets had, on average 22% lower concentrations of C-reactive protein–now used as a marker for the kind of inflammation that is a risk for heart disease. One egg yolk contains a whopping 630 mg. of choline, more than double the daily amount needed to keep inflammation down.

Here are some more facts about the importance of choline to your health:

The facts are in. Eggs not only do not cause heart disease and stroke, they have the anti-inflammatory power to help prevent them, and they provide important support for your brain and every cell in your body.
Do your heart, brain, and all your cells a favor. Time to stop listening to the egg myths, and eat your eggs–organic, of course!

*Nutritional Value of Eggs
Below is the amount of nutrients present in a medium-sized egg (without shell):

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1. Eggs: All of our sex hormones, all of our stress hormones, all of the insulation that wraps around our nerves, and 75% of the weight of our brains is made from, drum roll please, – Cholesterol! Cholesterol is so important that if you don’t eat enough of it, your body will generate its own to make up the difference. This is why Statin drugs work. They cause inflammation in the liver which interrupts the body’s ability to make its own cholesterol. This is why you need to have your blood checked for liver problems while taking a Statin drug. But, wait a minute, I thought that cholesterol caused clogged arteries and heart disease? Well… not so much. 50% of people who get heart attacks have low cholesterol. Many studies involving thousands of subjects have been unable to find any correlation between cholesterol and heart disease. One study of 8000 people actually showed that low cholesterol levels were linked with early death! Thinking that cholesterol causes clogged arteries is like thinking that Firemen cause fires. After all, the bigger the fire, the more Firemen there are, right? If cholesterol had anything to do with heart disease, you would think that 30 years of Statin drug use ( to the tune of 30 billion dollars a year) and 30 years of Fat-Free diets would have made a significant dent in the prevalence of heart disease. Guess again. Heart disease has INCREASED every year since 1980. Additionally, our mad rush to drive cholesterol into the gutter for the last 30 years has been accompanied by the INCREASE in the occurrence of Erectile Dysfunction, Alzheimer’s Disease, extreme Hot Flushes of menopause, and increased menopausal symptoms in general. Testosterone – what the body needs to give men an erection, is made from Cholesterol. So if you don’t have enough cholesterol, you won’t have enough testosterone, and won’t get an erection. All of the insulation around your nerves and 75% of your brains weight is composed of cholesterol. If you are on a fat free diet and keep your cholesterol artificially low with drugs, are you surprised if your brain dries up? In the same time frame that we have been Statin drug crazy, Alzheimer’s disease has risen from the 6th to the 4th most prevalent disease. Gee, I wonder if there’s a connection…


2. Butter: See #1 above – same reason.


3. Rare Meat: See # 1 above – same reason. Additionally, when red meat is cooked “well-done,” chemicals called “Heterocyclic amines” are created. They are carcinogenic. This is why you should only eat meat rare or medium rare only. Nuff said!


4. Salt: One of the greatest urban myths of recent months is the (false) belief that salt is a bad thing. Too much salt – yes, this is a bad thing (and not so easy to do). Not enough salt is much more dangerous than too much salt however, and is completely overlooked by medical professionals who have no training nor clinical experience with applied medical nutrition. Salt your food to taste and you will be fine. If you develop swelling or edema in your extremities, this is not caused by salt – it is caused by not enough protein in your blood stream. Low protein in the blood reverses the osmotic gradient and sucks water out of the blood stream into the surrounding tissue. If you have too little protein in your blood you are either not eating enough protein, or you are not absorbing the protein that you are eating. Faulty absorption issues are caused by, among other things – not enough salt!!!


5. Acai berries: The cultures that have the longest life spans in the world are all dirt poor, have no health care, no medical doctors, and no hospitals. One of things that they have accidentally stumbled upon to assist in their healthy longevity is the consumption of food and/or drinks that are extremely high in ORAC value. ORAC is an acronym that stands for: Oxygen Radical Absorption Capacity. It is the measurement of the anti-oxidant activity of any given food. Modern Americans consume approximately 1500 ORAC points a day. The members of long lived cultures consume 20,000 ORAC points a day. This is one of their keys to longevity (there are 4 more – to find out what they are, visit Dr Glidden’s website: www.drglidden.com). Acai berries are very high in ORAC value, with 3 oz giving approximately 100,000 ORAC!

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The brilliant colors of Fall are in bloom. With Fall comes a variety of nourishing hearty fruits and vegetables including the great pumpkin. Pumpkin and its seeds provides nutrients such as vitamin C, E, iron, zinc, magnesium, potassium, both beta & alpha carotenoids (anti-oxidants which help prevent cell damage), and lutein (support healthy eyes). These nutrients have been shown to support the health of organs such as kidney, bladder & prostate. Helps with minimizing osteoporosis, increases digestive health by helping with parasites & tapeworms, and lowering cholesterol.


This is the best time to find fresh pumpkin so take advantage of it! Fresh fruits and vegetables will always provide you with the most nutrients and natural enzymes that the body can use more readily.


And don’t forget the pumpkin seed! Pumpkin seeds are high in protein, aid ridding the body of parasites and other unwelcomed digestive inhabitants, and contain healthy essential fatty acid oils. Organic, raw pumpkin seeds will provide you with the most nutrients and enzymes.


Easy ways to incorporate pumpkin into your diet:

• A handful of raw pumpkin seeds as a snack or mixed with trail mix, on top of cereal
• Pumpkin seed butter spread on toast
• Pumpkin pie/desserts/pancakes/waffles
• Pumpkin baked or browned with spices in risotto, chili, rice, spaghetti
• Easy pumpkin recipes

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Apples are a quintessential food for health, they are low in fat, low in calorie and an enzyme rich energy food which helps break down and digest other foods. Apples have a thin peel, look for organic, un-waxed apples that aren’t treated with fungicides or pesticides. The health benefits are apples are fiber-rich which gently encourage regularity, improve the ability of the intestinal muscles to move waste through and help lower cholesterol levels. Apples regulate blood sugar against hypoglycemia and diabetes. They keep blood glucose levels up to help you feel full longer during a weight loss diet. Apples reduce your risk of colds and flu.

Nutritionally apples are rich in pectin fiber which binds to and help eliminates gut toxins, keeping the GI tract healthy and smooth. Green apples have more pectin; pectin is a stimulant like caffeine.
Apples are a good source of vitamin A carotenes for antioxidant activity, the flavonoid quercitin plus vitamin C.


Bone Protection
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.


Asthma Help
One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.


Alzheimer’s Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer’s disease.


Lower Cholesterol
The pectin in apples lowers LDL (“bad”) cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.


Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.


Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.


Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.


Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.


Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes.


Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

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As the weather cools and the leaves fall from the trees, your appetite and cravings for comfort foods increase. This might be due in part to the hibernation theory that we need to build up an insulation of fat, but Chinese medicine teaches that the winter belongs to the element of Water; deep, cold and dark. Winter is the time to replenish our root systems, even though on the surface, it looks barren. Underground, the nutrients are gathered all winter into the roots in preparation for spring. It is normal and healthy to turn inward and slow down during the winter.


When the Water aspect of our body is out of balance, we will get too introspective, dark, and mull over the past. The organ related to Water aspect are the Kidneys. Kidney emotions are fear, poor self confidence and insecurity when out of balance. Winter also produces seasonal affective disorder (SAD), a depression related to decreased sunlight. People become sluggish and depressed in the long, cold months. The good news is that eating the right foods will balance the Water aspect of the Five Elements.


Foods that are especially good for late fall and winter are squash, pumpkins and root vegetables. It is no coincidence that the holiday favorites are pumpkin pies with spices such as nutmeg, and cinnamon. Mulled cider, sweet potato, chili, pot roasts and stews are all traditional fall and winter foods. Root vegetables such as beets, carrots, and potato are full of zinc, potassium and trace nutrients that we need to get through the dark winter. Mushrooms are also great for the winter as they offer the highest content of vitamin D, a nutrient that most Americans aren’t aware they are deficient in.


The yearning for fatty foods may also be a craving for vitamin D, found in fish and fish oils. Contrary to popular opinion, fats are not unhealthy as a group. Good fats help to repair arteries, improve mood and support the endocrine system. Coconut oil heals the gut and prevents inflammation. Avocados and olives are staples in many cultural cuisines because they contain healthy fats. Try substituting vegetable or canola oil with olive or coconut oil. Add coconut milk to make creamy soups or use avocados to spice things up.


Here are some suggestions for eating according to your winter symptoms:
-If you’re too cold, warm up with cinnamon, nutmegs, and spices such as turmeric and cumin.
-If you’re too hot, cool off with mint, cucumbers and salads.
-If you’re feeling dry, add pears, plums, and honey.
-To prevent winter weight gain, add more fibers, whole grains such as barley, wild rice and black rice.

Try this recipe for winter soup:


Three Roots Soup

32 oz. Stock: Organic Chicken or Vegetable
2 C: Medium Beet cubed
2 C: 3-4 Medium Carrots cubed
2 C: Small Daikon Radish cubed
1-2 slice raw Ginger


The roots should be about equal amounts and cubed.
Bring stock to a boil with ginger slices.
Put in the roots and re-boil.
Simmer on medium heat 30-45 minutes until the roots are soft.

Serve warm.

Options:
1. Serve cooled with mint sprig.
2. Remove ginger, puree, and add a can of coconut milk to make a creamy soup.
3. Make with ox-tail stock to increase nutritional value.
4. Make with different roots such as Chayote instead of Daikon.

Eating for the seasons helps to naturally regulate the moods for the dark days of winter, and reconnects us with the natural cycle of seasons.



www.ezhealthydiet.com/beet-nutrition
www.nutritiondata.com/facts/vegetables-and-vegetable-products

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Bad breath can come from several sources and sometimes the hardest part of the battle is finding the source. The source can range from a medical problem to something as simple as your diet. I will review possible sources along with just a few of the natural resources available to correct the problem.


Stomach or GI problems
Medical issues associated with IBS, Chrohn’s, reflux or stomach flu can create bad breath. The mouth is part of the digestive system and plays a large part in digestion, just as the mouth is affected by the digestive system. Some of the ways you can reduce or eliminate the bad breath problem would be to make sure you are eating a PH balanced diet. A more alkaline diet will reduce inflammation and flair ups. Brushing with baking soda on a regular basis can help reduce GI acid transferred to the mouth. To get to a more systemic result you will need to use an alkalizing agent you ingest. One source would be Dr. Young’s Biocarb-bal or Alkaline boosters (Dr. Robert O. Young); this creates a more Ph balanced system as a whole. Also, make sure that you are drinking enough water and you can even add fresh lemon juice to further Ph balance your body.


Pharmaceuticals
Various medicines can also change your body’s Ph or just create dry mouth syndrome. You may want to evaluate the medicine you are using and see if it’s possible to change to a different one or see if there are alternative therapies. If at this time, a change in medication or therapies is not possible, there are some small things you can do to at least reduce the bad breath. You can use essential oils as a mouth wash. The combinations of tea tree oil, peppermint, and lemon oil have been shown to reduce the level of sulfur in the mouth. If you are using homeopathic therapy and can’t use peppermint, then just stick with the tea tree and citrus oils. This will still reduce the sulfur levels. Avoid the use of regular mouthwashes that contain alcohol which increases the level of sulfur.


Other Causes
Other causes of dry mouth may include diabetes, colds, postnasal drip, allergies or sinus infections. These can all be helped with the use of essential oils and an increase of water intake with fresh lemon juice added. If you have been diagnosed with a bacteria based sinus infection, you can also take the homeopathic treatment pyrogenium 30c or sinus Ilium to eliminate the sinus infection. The Neti Pot is also a great way to clear and clean the sinuses whether from infection, cold or allergies. For seasonal allergy problems, there are a great combination of remedies for outdoor, indoor, mold and animal dander allergies by the company BioAllers. Until you can see the results of the homeopathic treatments, the use of myrrh and cinnamon bark oil are great for both the breath and irritated gums.


Gum Disease and Tooth Decay
Bacteria that causes loss of bone and tissue along with the necrotic tissue can cause the bad odor from your mouth. Decayed and broken down teeth also have odor causing bacteria and most likely the same bacterial causing the gum disease are present. The key here is to repair the decayed teeth and eliminate the bacteria involved in gum disease. The decay part is pretty straight forward and the gum disease has a few options for technique of removal. If you are in the first phase of gum disease, it may be enough to get a good thorough cleaning and start using baking soda with essential oils to both freshen the breath and kill the bacteria causing bad breath and infection. The combinations of oils are as simple as peppermint or spearmint or you can mix any combination of those with lemon oil, tea tree, or rosemary. Another tasty and effective combination is cinnamon bark and myrrh with the addition of lemon or ginger, if you like. I like to add ginger to the oil mix. This helps create better circulation and blood flow in the gums and mouth. If you are having a great deal of sensitivity from hot/cold due to tooth decay and/or recessed gums or exposed roots, the use of clove oil will also kill the infection, help with the bad breath and reduce tooth sensitivity. If you are a little further along in the gum disease process, your best friend would be a water pik. This will remove debris from between the teeth and under/around the gums. With the use of essential oils you can create even further efficiency in killing the bacteria at the gum line and below.

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Dark Chocolate – by Dr. Martha Howard
Avocados: Hearty healthy aphrodisiac or simply great guacamole? – by Sharon M. Weinstein, MS, RN, CRNI, FACW, FAAN
Which Came First? The Egg? Or the (Undeserved!) Bad Reputation of the Egg? – by Dr. Martha Howard
Super Foods For Men – by Dr. Peter Glidden, ND
Super Foods for Women – by Dr Melody Hart
Heart Healthy Foods – by Dr. Tom Bayne
Fertile Foods – by by Ian Wahl, DAc, Lac, CH
Nutritious Eating During Winter – by Dr. Marilyn Mitchell
Healthy Eating During Winter – by Dr Helen Lee
Anti-Aging Foods – by Dr Melody Hart
The Top 5 Superfoods for Kids – by Dr. Jaena Stanley Gonzaga
Freshen Your Breath With Nature’s Help – by Dr Andie T Pearson, DMD, CCST
Fall to Winter Foods – by by Malina Chin, LAc
Healthy Foods for the Winter Months – by Dr Hugh A. Jenkins N.D., D.C.
Coffee: The New Health Food – by Dr Melody Hart
Apples – by Dr. Melody Hart
The Great Pumpkin – by Helen Lee, DC

Imagine eating your way to prevent osteoporosis, gallbladder disease, lower cholesterol, anemia, minimize hot flashes and protect against breast cancer.

By incorporporating a few key foods into our diet women can avoid several serious diseases.

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Want a drug that can lower your risk of diabetes, Parkinson’s disease and colon cancer? That could lift your moods and treat headaches? That could lower your risk of cavities?


Harvard research studies found that downing one to three cups of America’s favorite caffeinated morning beverage can reduce diabetes risk by single digits. Overall the research shows that coffee is more healthful than harmful. At least six studies indicate that people who drink coffee on a regular basis are up to 80% less likely to develop Parkinson’s disease. Other research show that compared to not drinking coffee at least two cups daily can translate to a 25% reduced risk of colon cancer, an 80% drop in cirrhosis of the liver risk, and nearly half the risk of gallstones.


There’s also some evidence that coffee may help manage asthma and even control attacks when medication is unavailable, stop a headache, boost a mood and even prevent cavities.
The compound in coffee that prevents cavities is trigonelline, which gives coffee the aroma and bitter taste, has antibacterial and anti-adhesive properties. Plus coffee has a lot of antioxidants such as chlorogenic acid and tocopherols and minerals such as magnesium. A group of compounds called quinines that when induced to lab rats increases insulin sensitivity, and that improves the body’s response to insulin.

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Would you want your child to live a healthier and well nourished life? Children, nowadays, need the most impeccable guidance from the parents to help them live a wellness lifestyle. Now is the time to help our children break the unhealthy eating patterns that lead to heart disease, obesity, diabetes, osteoporosis, and many other health problems that many are now experiencing.


A great place for parents to start is with nutrition. Your child’s health will benefit tremendously with the incorporation of Super foods to their daily eating regimen.
Super foods are nutrient rich whole foods that are mostly found in your local grocery store or health food store. You may ask, “Why are Superfoods important for a child’s diet?” The answer, your child’s health now and in the future depends on it. Superfoods will give your child what they need for growth, development, adaptability and function.


The top 5 Basic Superfoods for kids to get started with are:

Almonds: Almonds are a great source of calcium, magnesium, phosphorus, protein, folic acid and fiber. Almonds also contain the good fats or monounsaturated fats and vitamin E, a powerful antioxidant. This powerful nut neutralizes acidity in the body with its high alkalizing mineral content. Almonds help protect the heart, build bones, and prevent cancer. Almonds can be eaten as they are, made into almond milk, or added to cereal.


Apples: Apples are a great source of both soluble and insoluble fiber. They contain a soluble fiber called pectin which helps to regulate blood sugar, prevent clogging of the arteries, and cleanses the digestive system. Most of the nutrients such as Vitamin C and other antioxidant phytonutrients like Quercetin are found just below the skin. To get the full nutrient value of the apple, the whole apple with skin must be eaten. Slice up some apples for your kids to graze on throughout the day. This will also help them sustain a good level of energy for their busy and playful lives.


Avocado: Avocados are actually a fruit that is high in the good fats and contains essential minerals like potassium, iron, copper, magnesium, phosphorus, and sodium. Avocados also contain essential antioxidant vitamins like vitamin C and E. Other vitamins include Vitamin A and B-complex vitamins. This fruit when added with other fruits and vegetables help with the absorption of fat soluble nutrients. Avocados are great for healthy skin, improved muscles and nerve function, electrolyte balance, energy metabolism and immune booster. Avocados can be made into raw soups, chip dips, shakes, smoothies, and popsicles.


Bee Pollen: Bee Pollen, of all foods, contains all the needed nutrients necessary for life. They contain a great amount of B-complex vitamins such as Vitamin B-12. Bee pollen also contains several amino acids, minerals, vitamins, fatty acids, and enzymes. Add this superfood to smoothies and cereal for a complete nourishing meal. It is recommended that children that are allergic to bees should stay away from this food.


Berries: Berries with its deep and luscious colors tell you immediately that they are a great source of fiber, minerals and antioxidants from phytonutrients and vitamins such as Vitamin C and E. Berries promote healthy aging, improved memory, and prevention of chronic diseases. Berries are easily incorporated into you child’s meals as snacks, in pancakes, in cereal, shakes, smoothies and home made popsicles.


Superfoods are not limited to a few foods, there are many. The rule of thumb is to slowly incorporate a variety of superfoods like fruits and vegetables into your family’s lifestyle. As your child gets older, their taste buds will continually change and improve. The creativity by the parent to find ways to keep these foods in every day meals is hard work at first and, just like any other practices, become easy and effortless. Continue to consistently teach your child the power of healthy choices in what they eat. You will see an impact not only in their health and vitality, but in their mindset. The child learns the mindset of what true nourishment is all about thanks to mommy and daddy.


Other recommendations that are the next step to the basic superfoods mentioned are cacao nibs, coconut, coconut water, gogi berries, green vegetables, and krill oil.

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In Chinese medicine, the yin principle is emphasized this time of year causing us to become more receptive, introspective, and storage-minded. People who practice this ancient form of healing believe it is important to cool the surface of the body and warm the body’s core during the winter months. Salty and bitter foods are seen as appropriate now, since they promote a sinking, centering quality that increases the capacity for storage. Foods should be cooked longer, at lower temperatures and with less water.


During this season of rest, meditation and reflection, we may seek warm hearty soups, whole grain breads and hot roasted nuts to combat the cold, dark days. Besides imparting a warm, inviting aroma and stimulating the appetite, these comforting foods entice us to linger just a few minutes longer over a cup of hot herbal tea contem-plating our life’s purpose. This inner journeying takes us deeper inside to the heart region and allows us to center spiritually and rest.


What better foods to enjoy than dried beans and grains, seaweeds, steamed winter greens and bitter, salty foods. Use salt with caution, however, as an excess tightens the kidney and bladder which are the water organs in Chinese Medicine and can cause coldness and over retention of water. This weakens these organs and affects the heart as well. It is important to protect the heart-mind in the winter. This can be done with the addition of a few bitter foods. Their flavor is said to “enter the heart”.


Bitter foods include lettuce, watercress, endive, escarole, turnip, celery, asparagus, alfalfa, carrot top, rye, oats, quinoa and amaranth. The bitter flavor is also part of the protective coating of some foods, such as, citrus peels and the outermost leaves of cabbage. Most stores throw them out, so ask them to save them for you. The strongest bitter qualities however are in the herb family: chicory, burdock root, horsetail and chaparral.


Consider adding some of these foods to your diet this season to improve and enhance your health.

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