Barbeque Basics for Seasonal Entertaining – Tips on How to Avoid Burns, Food Poisoning and More When Firing-up the Grill this Summer – by Martha H. Howard, MD, Dipl. Ac. NCCAOM
Step Away from the Soda! – by Martha H. Howard, MD, Dipl. Ac. NCCAOM
Wine and Chocolate: A Happy Easter Indeed! – by Dr. Kristen Bobik, D.C., L.Ac
Canned Foods “Can” Be Healthy! – by Martha H. Howard, MD, Dipl. Ac. NCCAOM
A Little Dictionary: A Baker’s Dozen of Aphrodisiac Foods for Valentine’s Day – by Martha H. Howard, MD, Dipl. Ac. NCCAOM
Cholesterol:natural methods to maintain healthy lipid levels – by Tiffany Triner, Dietary Technician
Healthy school lunches – organic brown bagging – by Dr. Martha H. Howard, MD
Diabetes: a holistic view of treatment – by Dr Helen Lee, DC
Nutrition for oral health – by Dr. Kevin M. Boehm, DDS
Sugar – why and how to cut back – by Dr. Martha H. Howard, MD
Educated eating – practical guidelines – by Valerie Early, RD
Food monitoring to control weight – by Valerie Early, RD
Avoid the “Seasonal Seven” – Healthy Holiday Eating Tips – by Dr. Kristina Sargent
The Health Benefits of Cranberries – by Dr Helen Lee
The Fat Kid in the Class – by Dr Kristina Sargent
Spices for Health – by Dr Helen Lee
Five Best Snacks for Kids – by Dr Melody Hart
A Healthy Back-to-School Diet Teens Can Live By – by Dr Melody Hart
SALT: Good or Bad? – by Dr Peter Glidden
Hot Summer Barbecue Tips – by Dr. Martha Howard
Good & Bad News on Nuts – by Dr Helen Lee
High Fructose Corn Syrup – by Dr Helen Lee
Is Soy Healthy for you? – by Dr Tom Bayne
To Salt or Not – by Dr. Martha Howard
The Sweet Taste of Summer – by Dr Kristina L. Sargent
Choose the Pickles, Not the Ice Cream – by Dr Kristina Sargent
How to make your food work harder for you – by Dr Helen Lee
Couch Potatoes – by Dr. Peter Glidden, ND
Acai: Not Just Another Pretty Fruit – by Dr Kristina Sargent
To Salt Or Not To Salt – That Is The Question! – by Sharon M. Weinstein, MS, RN
Pomegranates – by Dr Melody Hart
Eat to Live – by Sharon M Weinstein, MS, RN
What is so great about the Amalaki fruit? – by Candice and Rick Kwiecinski
Excerpts from ZriiTM’s Health & Wellness Report – Volume 1/Number 1 – by Candice and Rick Kwiecinski
FAT: It’s an Epidemic in America – by Dr. Martha Howard
Fat Burning Myths and Facts – by Dr. Martha Howard
Nutritious Eating During Winter – by Dr. Marilyn Mitchell
Healthy Eating During Winter – by Dr Helen Lee
What is Ayurveda and how can it help me get through the holiday season? – by Candice Kwiecinski
Reasons To Eliminate Dairy – by Dr Peter Glidden, ND
What to Eat When You Are Feeling Beat – by Dr Tom Bayne
Something Is Fishy? – by Dr Kristina Sargent
What’s For Dinner? – by Dr. Peter Glidden, ND
The Skinny On Saturated Fat – by Dr Kristina Sargent, DC
Healthy Summer Eating – by Dr Helen Lee
Soy Questions – by Dr Marilyn Mitchell
Challenge To Resolve – by Dr Kristina Sargent
The Ten Commandments Of Being Smart – by Ian Wahl, DAc, Lac, CH
Beef Up The Beef – by Kristina L. Sargent, DC
The Anti-Stress Diet On A Budget – by Kristina L. Sargent, DC
Replace your Poor Eating Habits with Good Ones! – by Alyce Sorokie
The SuperSizing of America… Our Epidemic! – by Sharon M. Weinstein, MS, RN, CRNI, FAAN
Weight Loss Facts – by by Georgina Salgado Chavez ND, LAc.
Have You Listened to Your Food Lately? – by Dr Kristina L. Sargent
Fall to Winter Foods – by by Malina Chin, LAc
Aphrodisiac Foods – by Dr Melody Hart
WiseWomanTM & Nutrition – by Dr Marilyn Mitchell, MD, BHSP
What to Eat Before Exercise – by Martha H. Howard
Barbeque Basics for Seasonal Entertaining – Tips on How to Avoid Burns, Food Poisoning and More When Firing-up the Grill this Summer
Martha H. Howard, MD, Dipl. Ac. NCCAOM
Barbecues are essential for summer but they have some hidden dangers, and the last thing people want when attending a barbecue is food poisoning, burns or even worse, cancer. Raw or undercooked meat, fish or chicken can cause illnesses like salmonella, e coli and other bugs. Grills can be temperamental and, if handled incorrectly, are prone to explosions and giving people burns. Charred meat produces three cancer-causing chemicals. But don’t worry; it is easy and simple to keep barbecues light on danger and heavy on fun. These tips will help you to throw the healthiest and safest barbecue this summer.
The three cancer-causing chemicals to look out for in charred meat are:
PhlP, which has been proved to cause cancers in rats. An April 2006 presentation at the American Association for Cancer Research showed that when this barbecue/char chemical was added to rats’ food, they developed cancerous changes in their intestines, spleens and prostates within four weeks.
HCAs (heterocyclic amines). They are also produced when meat is charred. This compound can increase the risk of breast, stomach, colon, and prostate cancer.
PAHs (polycyclic aromatic hydrocarbons) which are produced by smoking fat from chicken, fish or meat.
These tips will help keep summer barbecues safe, healthy and most importantly, fun:
Clean the grill—get rid of the old fats
Avoid petroleum starters for charcoal. Use a wood starter and stack charcoal up in a 2 pound metal can (no paint on the can, please) with the ends cut off. Lift off the can with tongs and spread out the coals when they are well started.
Be sure to know how to turn a propane grill on and off safely. Avoid a time gap between opening the valve and starting the grill.
Wash hands after touching raw meats and use separate plates and cutting boards for raw and cooked meats. Be sure to wash hands again before putting on long, heat-proof barbecue gloves.
Trim most of that fat—less fat means fewer PAHs.
Use marinades—they tend to protect the meat from charring. Put marinades on the meat of choice and put all items back in the refrigerator until ready to go. Don’t let meat sit out.
Prior to grilling, follow proper pre-cooking instructions, especially for items like raw brats. Avoid taking burgers, chicken or other meats directly from the freezer to the grill.
Cut meat and chicken into smaller pieces so they cook thoroughly.
Turn down the fire and turn your burgers, steaks, chops, or chicken often, so they cook through, and come out a gorgeous golden brown.
Use a meat thermometer to be certain it’s safe to be served.
Chicken: 165 degrees.
Hamburger: 160 degrees.
Pork: 150 degrees.
Hot dogs: 140 degrees.
Steak 145 degrees for medium rare (only if you know where your steak comes from) and 160 degrees for medium
Don’t forget about veggies; throw them on the grill too! Make kabobs to incorporate meat with veggies. Brush all the veggies with oil, cook the onions with the meat, and grill the other vegetables separately. That way the meat gets done, and the vegetables don’t get overcooked.
At the end of the barbecue, be sure to put out charcoals or double-check that the propane valve has been turned off.
Martha H. Howard, MD, Dipl. Ac. NCCAOM
Sodas are one of the main reasons for the American obesity epidemic! How did it happen?
How did a drink that Mom used to let you have once or twice a week morph into something that people drink like water?
Part of the reason is America’s stressful, workaholic life style. Those drinks are a two-fer: a little break happens when you take a sip, or even stop to drink the whole thing; and then there’s the caffeine to pick you up from your afternoon slump.
Another part of our “fatal attraction” to sodas can also be laid at the feet of the usual suspects—the “madmen” ad men who dazzle us with visions of fun, friends, creativity and energy, all associated with soda drinks.
And part of it is our own craving for a reward, a sweet treat in a rough day, and our taste for the sparkle of a fizzy drink.
Why not just give in and drink soda?
If you drink non-diet sodas, you are adding to your belly fat with sugar. Metabolic syndrome—the combination of belly fat, high blood sugar, insulin resistance, high blood pressure, and high blood fats—is our number one epidemic. Sodas, “vitamin waters”, juice drinks, “sports” drinks—any sugary drink that gives you nothing but calories and raises your blood sugar—are this epidemic’s main fuel.
Would you sit and eat 9 ½ sugar cubes? That’s what you are getting with a mere 12 ounce can of Coke, along with 140 calories that have absolutely no value, and of course, And a 32 ounce Big Gulp? 23 ½ sugar cubes, 364 calories! For more about this, and a view of the stacks of sugar cubes, check out http://www.sugarstacks.com/beverages.htm. By the way, while you are getting all that sugar, you are also trashing your teeth with the combination of sugar and acid, and leaching calcium out of your bones.
So you are going to switch to diet drinks, right? Wrong!
In 2004, Susan Swithers, PhD, A Purdue University behavioral sciences professor published a study done with rats, showing that no-calorie sweeteners like aspartame increase appetite. If you are trying to diet, that can’t be good!
More recently, in February of this year, epidemiologist Hannah Gardener, PhD of the University of Miami presented preliminary research results regarding diet soda and health risks at a health conference.
Her early findings revealed a 48% increase in heart attack and stroke risk among daily diet soda drinkers, compared to people who did not drink diet sodas every day, or did not drink them at all. Of course, as is always said, “this research doesn’t absolutely prove that diet soda causes stroke or heart attack.” There could be more associated causes that were not eliminated as associated variables in the research.
However, the aspartame-heart attack-stroke association has some logic to it.
• Aspartame breaks down into methanol and formaldehyde. Methanol is wood alcohol. That can’t do the lining of your blood vessels any good! People used to drink methanol as “absinthe” until it was banned because it is neurotoxic and caused people to go crazy and blind!
• The methanol then breaks down into formaldehyde. A number of studies done since 1973 suggest that as much as 30% of the breakdown products of aspartame are retained in your body as toxic products of formaldehyde and formic acid.
• Even if only 10% of the formaldehyde from the breakdown of aspartame is retained, the amount you are getting in two diet sodas a day is 20 (twenty) times the EPA allowable amount of formaldehyde in drinking water.
• For more about this see the “gold standard” book Excitotoxins: The Taste That Kills by Russell Blaylock, MD, a neurologist recently retired from University of Mississippi Medical Center.
• Also check out http://www.holisticmed.com/aspartame/abuse/methanol.html for information about the junk science and scientific abuse that got aspartame on the market in the first place.
• If you really want to scare yourself away from diet drinks, watch the documentary film Sweet Misery.
No sugary sodas, no diet sodas, no vitamin waters, no “sports drinks.” What to drink?
Good old filtered water is the best drink. If you absolutely must have that caffeine lift, try macha green tea. Stay away from the bottled teas unless they are unsweetened, because they, too will have sugar, or corn syrup, or aspartame.
I have to admit, I am a huge fan of fizz. I want my drink to sparkle. I am now drinking flavored mineral waters. If I want to add a little extra flavor and sweetness, and not too many calories, I pour out two ounces of organic grape or cranberry or other 100% fruit juice into a glass, and fill it up with lime or lemon LaCroix. Delicious!
Dr. Kristen Bobik, D.C., L.Ac.
The festive holidays that mark the beginning of spring come with many temptations. Choosing to live well is to take these temptations and turn them into healthy treats that celebrate the season. Wine and chocolate can be good for you- or evil.
A glass of red wine is packed with powerful antioxidants that have been found to reduce the risk or heart attack and stroke, all while improving brain function, increasing lifespan, fighting cancer and decreasing the effects of aging. Phytochemicals, such as flavonoids and resveratrol, act as antioxidants and prevent “free radicals” from causing cellular damage in the body.
The benefits of red wine (and dark beer like Guinness) favor the cardiovascular system by relaxing the blood vessels and inhibiting the oxidation of unhealthy cholesterol. In moderation, alcohol can raise your good cholesterol (HDL-cholesterol) and thin your blood, preventing clotting and lowering the risk of heart disease.
When it comes to chocolate, the darker the better!
On a month where multitudes of chocolate bunnies fill the grocery store shelves, it’s easy to feel like a kid in a candy store. It’s O.K. to give in to temptation, just be smart about it.
The benefits of chocolate have been known for thousands of years and some native tribes who regularly consumed cocoa showed very low rates of cardiovascular disease. Epicatechins, the natural compound found in cocoa, may offer significant benefits to those who’ve previously suffered from a stroke by its ability to restore function to blood vessels. Chocolate even contains chemicals associated with happy emotions.
Remember that not all chocolate is created equal. The more processing, like heat and light, chocolate is subjected to, the less antioxidants it has. Added ingredients like sugar and dairy can turn the otherwise beneficial treat into something quite the opposite; the milk in milk chocolate interferes with the absorption of beneficial antioxidants. Consuming a moderate amount of an organic, unprocessed, dark chocolate with a high percentage of cocoa is ideal.
Limiting alcohol to one glass per day is recommended for optimal health benefits. Keep in mind that drinking heavily can lead to weight gain; one bottle of wine is about 480 calories (that’s the equivalent of two 20-ounce Cokes!) For some, sulfates and tannins in wine can even trigger migraine headaches.
So indulge on these plant phenol-rich super foods during this holy season… but keep well by indulging in moderation. Happy Easter, everyone!
Martha H. Howard, MD, Dipl. Ac. NCCAOM
The latest controversy about canned food is BPA–Bisphenol-A–leaching into foods from the lining of cans. A 2004 study by the CDC—Centers for Disease Control and Prevention—revealed that this hormone disrupting chemical can found in the bodies of 95% of Americans. The plastics industry says that a little BPA is not harmful. (www.Bisphenol-A.org). However, there is much contradictory data from watchdog agencies such as: www.environmentalhealthnews.org or www.bisphenolafree.org.
What canned foods are safe?
First, anything in glass jars or paper boxes will not contain BPA. This includes many of the spaghetti sauces, salad dressings, oils, fruits, jams, soups, alternative milks (soy, almond, rice, coconut) and juices, Pomi tomatoes in boxes, or BioNature tomatoes in glass jars.
Some of the foods that are actually in cans are also safe because the companies have taken the initiative to provide BPA-free cans. Here is a partial list:
Eden beans, and rice and beans, Bearitos refried beans, Vital Choice salmon, Native Forest coconut milk, and pineapple, Wild Planet light tuna, Trader Joe’s canned vegetables—corn, beans, chicken, seafood, (their chili and soups are not in BPA free cans,) Imagine, Pacific and Kirkland boxed soups and broths. Muir Glen states that they are “in transition” regarding BPA free cans, so watch for specific products.
Canned foods like the ones I have listed are a wonderful convenience. Who has time to cook their own tomato sauce from fresh tomatoes? Or cook a pot of beans all day? Or make your own chicken, vegetable or meat stock for soup? And who doesn’t love a good tuna or salmon salad? Canned fish keeps all its food value, even when canned, and is a great source of protein.
All of these foods are wonderful for winter meals. I think I’ll go open up a box of organic butternut squash soup, and a can of refried black beans!
Andie T. Pearson, V, MD, Dipl. Ac. NCCAOM
Snacks for your child can be both fun and healthy for the teeth and body. The various snacks can be separated into a few groups; fruit/vegetables, dairy and prepackaged. One of the major rules with any food group is that the stickier they are and/or the longer they are in the mouth, the more dangerous they are for the teeth. The chewing surface of the teeth is covered with a terrain of grooves, valleys and peaks. Chewy, sticky foods like fruit strips, raisins, dates, candy or dried fruits can get lodged and stuck in these tiny grooves. With time, this can start breaking down the enamel. Even if the label on this food, whether purchased or made, says organic or healthy, sugar is sugar. This snack group requires immediate brushing afterwards due to it’s higher index of caries or decay producing quality. Another snack group would be things like popcorn, nuts, Pirate’s Booty, baked vegi sticks or chips or granola. These really don’t get lodged in the grooves, but they do sit in the mouth around the teeth. A good thorough rinsing should follow these. There is also the dairy group. Cheese slices, cubes, sticks or even yogurt and cottage cheese. Good options for the teeth, but still require you to at least rinse with water after eating them.
Our final group is the vegetable and fruit choice. To this day, my 7 year old daughter thinks that a small bowl of baby carrots is a reward for a good deed or behavior. To encourage your children or even yourself to favor this snack group, have quick easy access to these foods. Always have on hand things like chopped broccoli, sliced cucumber, baby carrots, sugar snap peas, apples, oranges, pears, grapes, melons, plums, peaches or even steamed edamame beans. Keep in mind, fruit and vegetable juices are also included in this group. (Just try to avoid high fructose corn syrup.)
Out of all of the snacks, the fruit and vegetable group have the highest value for tooth/body health. I still suggest a good rinse with water after eating. The rinsing helps the food particles to be removes from the mouth and also helps the mouth reach the correct PH level much quicker. Anytime anything is placed in the mouth, solid food or liquid, the body takes, on average, 30-40 minutes to return to a healthy PH level. These “windows” of lower PH are windows or opportunity for decay. Rinsing and brushing are 2 ways to get the PH levels back to normal. To be on the safe side, have water on hand along with snacks for a quick rinse. Good luck and happy and healthy snacking
Martha H. Howard, MD, Dipl. Ac. NCCAOM
It’s all in alphabetical order except for chocolate, which is in a category all by itself, and has to come first!
Chocolate Chocolate is the ultimate aphrodisiac food. One of its chemical compounds, anandamide, promotes feeling good. Another compound, phenylethylamine (PEA) is also known as the love chemical. PEA brings on feelings of attraction, excitement, and euphoric pleasure. It causes the release of dopamine in the brain’s pleasure center. Its level is the highest during orgasm. Chocolate also contains tryptophan, a necessary ingredient of the neurotransmitter serotonin. Serotonin is needed for relaxation and a feeling of well-being. No wonder it is a tradition to give boxes of chocolates on Valentine’s Day!
Almonds “Back in the old days” the scent of almonds was thought to arouse passion in women, and almonds were regarded as fertility symbols. Almonds actually have high levels of magnesium and vitamin E. Adequate magnesium is needed for normal cycles and normal childbirth, and vitamin E is a strong antioxidant that has been shown to increase fertility when given to both men and women. Men going for IVF treatment with their partners have been given vitamin E, and fertilization rates have increased from 19 to 29 percent. It has been suggested that the antioxidant activity of vitamin E might make the sperm more motile. So, those “back in the day” people had the right idea about almonds, but they needed to give them to both men and women!
Arugula Arugula was used as an aphrodisiac as long ago as the first century AD. According to the Cambridge World History of Food, arugula was combind with grated orchid bulbs and parsnips, and also with pine nuts and pistachios to make an aphrodisiac “mix.” I think I’d rather have a box of chocolates, maybe with almonds in some of them.
Asparagus In 19th century France, bridegrooms were served three courses of asparagus at their “bachelor” dinners. Again, people back then knew something: asparagus is a great source of potassium, fiber, vitamin B6, vitamins A and C, and thiamin and folic acid. Folic acid is known to boost histamine production necessary for the ability to reach orgasm in both men and women.
Avocado Avocados are famous for being associated by shape with the testicles. They were thought to be so “obscenely sexual” by Catholic priests in Spain, that they were banned as a food. Avocado, like asparagus, is high in folic acid, so it is another orgasm booster. It also has vitamin B6, which calms the nerves, and potassium, which is necessary for many body processes, including heart regulation.
Bananas Bananas are another food that is “guilty by association” with sex because of its shape. Bananas, like avocados, have potassium and B vitamins, and like almonds, contains magnesium. Its real claim to fame, however, is the bromeliad enzyme, which is traditionally known to boost male libido.
¬Basil Basil not only makes food smell and taste better, it can make the heart beat faster, and stimulate the circulation. The smell of basil, similar to the smell of gardenias, is said to have an aphrodisiac effect.
Figs Figs were Cleopatra’s favorite fruit! Need we say more? Figs are thought of as stimulating sexual arousal, and an open fig is, well, guilty of that sex/shape association again, this time in regard to women. Figs are, of course, associated with fig leaves, which Adam and Eve used to cover themselves. In addition, figs were thought to be sacred in ancient Greece, and were associated with fertility and love.
Ginger Ginger is another traditional aphrodisiac, because of its ability to increase circulation. The smell of ginger is said to increase desire.
Honey Honey contains boron, a mineral that assists in estrogen metabolism. Studies have also shown that honey can increase testosterone levels. Testosterone is well know for being the hormone that promotes sex drive and orgasm on both women and men. Also, like many of the other aphrodisiac foods, honey has B vitamins. The word “honeymoon” comes from a custom in ancient Persia. Couples drank mead (a liquor made from honey) daily for a month after marriage, to get them “in the mood.”
This next one is taken directly from www.science.howstuffworks.com:
“Licorice In ancient China, people used licorice to enhance love and lust. The smell appears to be particularly stimulating. Alan R. Hirsch, MD, neurological director of the Smell and Taste Treatment and Research Foundation in Chicago, conducted a study that looked at how different smells stimulated sexual arousal. He found that the smell of black licorice increased the blood flow to the penis by 13 percent. When combined with the smell of doughnuts, that percentage jumped to 32.” My comment–that explains Homer Simpson!)
Oysters If you were to ask most people to come up with an aphrodisiac food, probably the one most mentioned would be oysters. Oysters have long been thought to increase sexual desire. And it’s all true. Oysters have high zinc content—and zinc is known to help produce sperm and increase libido.
Pine nuts Pine nuts have been used to stimulate the libido since Medieval days. They are high in zinc, like oysters, and have been used for centuries in love potions. The Arabian medical scholar Galen advocated pine nuts as a bedtime snack—he said to eat one hundred pine nuts before going to bed. Before going to bed alone? I doubt it.
Here’s one possible Valentine’s Day Aphrodisiac Foods Menu:
Appetizer: Oysters on the half shell Salad: Arugula, with figs, pine nuts, avocado, and a honey and ginger dressing
Entrée: Spaghetti with tomato-basil sauce, with grilled asparagus
Dessert: Chocolate¬ banana almond mousse
After dinner mints: Licorice flavor
You never know what might happen!
Happy Valentine’s Day
Much research and attention has been focused on the connection between high levels of cholesterol in the blood and heart disease. Many people now rely on medication aimed at lowering lipid (blood fat) levels. Is that advisable? Let’s review the facts on cholesterol: what it is, what its role is in the body, how it can it be controlled through the foods we eat and other natural methods of treatment.
Cholesterol is a fatty substance in your blood that can accumulate inside your vessels and lead to heart problems. According to the American Heart Association, your liver and cells make up 75 percent of your cholesterol in your body, while the remaining 25 percent is found in your food. We have “good” and “bad” cholesterol within our bodies. LDL cholesterol is called “bad” cholesterol, because elevated levels of LDL cholesterol are associated with an increased risk of coronary heart disease. HDL cholesterol is called the “good cholesterol” because HDL cholesterol particles prevent atherosclerosis by extracting cholesterol from the artery walls and disposing of them through the liver.
When cholesterol is too high and the ratio between LDL and HDL is not ideal there are different options to consider. Some turn to a class of medications known as statins, however there are risks and side effects associated with them, including headaches, nausea, constipation, muscle weakness and pain, liver and kidney stress and/or failure, and increased risk of diabetes.
Natural or holistic options can combat high cholesterol. Making heart healthy food choices is the first step. Following are some of the best options:
- Fruits and vegetables. Fresh or frozen produce contain phytonutrients that help to prevent and repair cellular damage. They are scavengers for free radicals, which helps to protect our blood vessels. It is important to remember that fruits and vegetables are most beneficial when they are in their raw state. When cooking vegetables the best method to keep nutrients and enzymes from being destroyed is to lightly steam.
- Whole grains, beans, legumes, nuts and seeds. Fiber is important in maintaining or reaching ideal cholesterol levels. Soluble fibers job is to bind to LDL (bad) Cholesterol which is eventually excreted out of our systems. Soluble fiber sources are foods like nuts, beans, legumes, and oats to name a few.
- Fish. The American Heart association recommends eating fatty fish like salmon at least twice a week. The omega-3 fatty acids in fish help to lower the risk of heart disease.
The spices below work towards overall heart health:
- Caper, coriander, cinnamon, fenugreek, garlic, ginger Lowers LDL (bad) cholesterol
- Fenugreek Raises HDL (good) cholesterol)
- Bay leaf, garlic, ginger, oregano, rosemary, thyme, turmeric Anti-inflammatory
- Clove, ginger, onion, oregano, rosemary, thyme Inhibit platelet aggregation (prevents blood clots)
There are also supplements and herbal treatments to treat high cholesterol. A few examples are red yeast rice with CoQ10 as well as plant sterols which help to naturally lower cholesterol levels. You should always consult with a health professional before starting any supplement routine.
Being active and developing a regular cardiovascular as well as strength training routine has been shown to raise the “good cholesterol” and lower the “bad”. If you are someone who does not currently incorporate physical activity into your daily routine, start by taking small steps such as taking a 15 minute walk everyday and working up from there.
It’s important to keep in mind that cholesterol has positive and essential roles within our bodies. We need cholesterol to produce hormones, vitamin D and bile. Cholesterol is also important for protecting nerves and for the structure of cells. Turning to a cholesterol free diet and avoiding even healthy fats is not a safe method of health care. Make sure you’re monitoring your cholesterol levels, and if they are elevated, taking steps towards a heart healthy diet and exercise routine should be the first line of defense.
Turkey, ham, or almond-butter-and-jam sandwich
Potato chips
Carrots
Apple, tangerine, organic fruit twists, or organic apple sauce
Organic chocolate bar or cookies
Water
Isn’t this is a lunch any kid would love?
But first, what not to do! If you choose breads with a list of “dough conditioners” and other additives that is as long as your arm, standard “lunch meats” with all their nitrites, nitrites, MSG, “modified food starch”, chips with MSG and dyes, non organic carrots and fruit and a “Halloween candy” style candy bar, and a sugary, corn syrupy juice drink or sports drink, this same lunch can be totally unhealthy.
Here’s what to buy:
- Applegate Farms or Hormel Naturals turkey or ham (no nitrites, nitrates or MSG.) A good spread for these meats is organic mayo, or organic mustard, or both! And you can include some lettuce and tomato in a separate bag to add to the sandwich, or organic cheese, for kids who are not dairy allergic.
- Any organic whole grain bread. There are some softer light wheat breads that are kid-friendly. If your child has to be gluten-free, Udi’s is a good gluten-free bread.
- Chips¬-there are many varieties of organic, dye and additive free chips (that are actually good) at health food stores. My favorites are the reduced- fat Kettle Chips.
- I have suggested apple or tangerine because they tend to survive better in a lunch bag. For fun, you can sometimes substitute Clif Organic Twisted Fruit—each stick contains a serving of real organic fruit, in strawberry, grape or tropical fruit flavors.
- Small lunch-bag size organic mini carrots are available at health food stores, or bag your own and save money.
- I have suggested almond butter because many schools forbid peanut products due to children with peanut allergies. Be sure to get almond butter that contains only almonds, almond oil and salt. Check the label! I also suggest all-fruit jams. These have no cane or corn sugars, just the natural fruit sugar that belongs to the fruit itself.
- Chocolate! There are many varieties of organic chocolate bars, both milk and dark. Or, if your child needs a sugar-free treat try Nana’s No’s cookies, which are also gluten, dairy, and egg free.
For winter:
Make up some chicken soup with organic ingredients. Kirkland now has a good organic, gluten free chicken broth, available at Costco. With organic or free range chicken, the broth, and some organic veggies, and potatoes or noodles, this is a favorite. A wide mouth thermos is easy to fill and keeps the soup hot until lunch time. A whole grain roll and an apple are good “sides” for the soup.
Diabetes has increased world wide at alarming rates over the past few decades. Statistics show that the incidence of diabetes has gone from 153 million diagnosed in 1980 to 347 million in 2008. More specifically, diabetes has risen twice as much as in the U.S as compared to the European countries.
The focus of “fixing” diabetes over the last decade has been to substitute sugar with artificial sugar, to switch natural fats with chemical derivatives and to medicate with drugs that cause the body to think blood sugar levels are “within normal range”. Clearly statistics and trends are showing that what we as a society have been doing to combat this disease process is NOT working.
One very crucial factor to remember is that no matter what disease process, that disease is not isolated to the malfunction of only one organ or system. Our entire body works as a whole, which means that if one area of the body is having a difficult time functioning properly, so must the entire body. Therefore, on a holistic level we must start asking different questions that propel us into thinking about and caring for our bodies differently.
What are some of the key factors we should consider in the treatment of diabetes?
What and how we eat: The quality and kinds of food, how much it is processed and how we eat it through the day are of key significance because it is the fuel for our bodies to function. One might think eating foods that contain artificial fat and sugar solves the problem of the impact of sugar on the organs. However, those foods are most likely still heavily processed and allow one to keep the same habits of consuming foods with less nutritional content than fresh fruits and vegetables. These foods also increase the load of toxic chemicals that the body must work at expelling.
Another factor is stress. The adrenal glands not only work to keep blood sugar levels stable, they also work in response to anxiety and stress by releasing cortisol. Cortisol is a steroid hormone that is released in the “fight or flight” response which also directly affects fat storage and weight gain in individuals. So an important component of increasing one’s health is also learning to adapt to lifestyle stresses with more peace, joy and happiness.
Addressing how you think about situations, the quality of your life, your work life, the number of hours during the day that you’re doing things that you enjoy versus things you dread, being able to relax your mind and body, are all crucial components of a healthier body.
Studies continue to investigate the link of any disease to nutrition, lifestyle, genetic predispositions, ethnicity, etc. which may be contributing to it. Ultimately the disease process is a result of the body having to respond to or inability to respond to the many choices that have been made. Changing your choices towards health & life enhancing choices will allow your body to follow suit.
References:
- USA Today: Diabetes on upswing worldwide
- Fairwarning.org: Global increase of diabetes
- Medicalxpress.com : Diabetes
- CDC.gov
- UNM.edu
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We all know that what we eat affects our overall health, so doesn’t it make sense that what we eat also affects our oral health? Like our bones, muscles and organs, our teeth and gums need certain nutrients to be healthy and stay healthy.
Here’s a list of common elements of the diet and their benefit to your oral health.
• Dairy products: Provide calcium and vitamin D for strengthening teeth and bones.
• Breads and cereals: Supply B vitamins for growth and iron for healthy blood, which in turn contributes to healthy gum tissue.
• Fruits and vegetables: Contain vitamin C, among other important vitamins which are essential to maintaining healthy gums.
• Lean meat, fish, poultry and beans: Provide iron and protein to improve overall health, and magnesium and zinc to strengthen teeth and bones
Combining a healthy balance of these food groups with an all-important regimen of brushing and flossing are the best actions you can take to promote healthy teeth and gums, which in turn promote good overall health and heart health.
Why do these two brilliant cancer research “rock stars” refuse to eat refined sugar and high fructose corn syrup - now such huge components of the American daily diet?
Craig B. Thompson, M.D., President of Memorial Sloan-Kettering Cancer
Center in New York
He has done ground-breaking research on a link between insulin “signaling” and
cancer.
Lewis Cantley, Ph.D, director of the Cancer Center at Beth Israel
Deaconess Medical Center at Harvard Medical School, another top
researcher on the insulin-cancer connection.
And why does Dr. Cantley say “Sugar scares me.”
A recent New York Times article by Gary Taubes reports the history of, and some of the latest research on the connection between
increased consumption of refined sugar and high fructose corn syrup and the
dramatic increase of obesity, diabetes, insulin resistance, and metabolic syndrome in
the United States. His article also describes research by Dr. Thompson and Dr.
Cantley, that makes an even scarier connection between these two refined,
processed sweeteners and “the big C”—cancer—the reason why the two researchers
now do not eat sugar or high fructose corn syrup.
In his impressive nine-page article, Taubes carefully documents the following process:
- Large amounts of refined sugar-50% fructose and 50% glucose and corn syrup-
55% fructose and 45% glucose—are mainly processed by the liver, and are turned
into fat. - This process causes high levels of insulin to be released to process the sugars, and
eventually leads to insulin resistance and metabolic syndrome—a combination of
high blood sugar, high levels of fats (cholesterol and triglycerides) in the blood, high
blood pressure, and abdominal fat. This combination is a source of diabetes, heart
disease, and strokes. - The high levels of insulin also trigger an insulin related growth factor—and this is
the cancer connection–which increases tumor growth.
Now that we have strong evidence that sugar is an even bigger player that we thought in all
the metabolic diseases that involve high levels of sugar and fats in the blood, and in
addition, is a contributor to cancer (some people still say the jury is out but I will go with the
brilliant Harvard/Sloan Kettering researchers on this one) what do we do?
Here are my “Great Eight” recommendations:
- Stop drinking sodas and fruit juice—this kind of sudden, high sugar content, liquid
“hit” of sugars is just what makes your liver turn it all into fat, and raises your
insulin levels, creating insulin resistance. Eat whole fruits instead. - Drink mostly water. Artificially sweetened sodas and juices are not a solution—
aspartame, the most common sugar substitute in them, has been shown to be a
neurotoxin. (See Russell Blaylock, M.D.’s Excitotoxins:The Taste That Kills. Dr.
Blaylock is a board certified neurosurgeon. - Stop eating candy, cookies and baked goods except on rare occasions. If you do eat
them, do it as a dessert right after a meal. You will not have such a sharp rise in
blood sugar. - Eat a diet that is primarily whole, unprocessed, organic foods.
- Get regular exercise. It lowers blood sugar levels. A combination of aerobic and
resistance exercise is good. - Learn about “glycemic index” and “glycemic load” of foods. These lists, widely
available on the internet, show how much different foods will raise your blood
sugar. High, sudden raises in blood sugar are what triggers off high production of
insulin, and then insulin resistance. Eat mostly foods that are low to moderate on
the glycemic index list. - Refined sugar, corn syrup, and corn sugars (dextrose, maltodextrin, etc.) are all
chemically refined, and are increasingly being identified as allergens. They may be
a reason why other foods are increasingly allergenic. This is another good reason
not to consume them.
Bottom line, if you really want to solve the problem, go with the “rock star scientist”
solution—do not consume refined sugar or high fructose corn syrup at all.
Most people who lose weight gain it back within two years after their “diet,” often with a few extra, unwanted pounds. Keeping a food diary helps maintain your desired weight, but it can be very difficult to keep a food diary long term. If you learn these practical guidelines you will be able to go out to eat, travel, work, and live while maintaining your weight goals with or without a food diary.
1) If a food has a nutrition label, read it. Do not guess. Be sure to understand the serving size. It may be half the bag, 1 slice, 1 ounce, 12 pieces, etc. This is the most important rule, and it includes milk and yogurt.
2) If you plan to eat out, Google the restaurant first to see if it has a nutrition facts page. Choose a smaller size, eat an appetizer for a meal, share a meal, or bring half home to eat for a meal next day.
3) In all other cases, memorize these general exchange facts that I use and find to be practical and most accurate:
Most grain carbohydrates: ½ cup of rice, pasta, or cereal; 1 slice of bread; ½ regular size bagel; and ¼ cup of quinoa all equal approximately 15 grams of carbohydrates and about 80 calories.
Fruit carbohydrates: ½ cup of fruit; 1 small piece of whole fruit; ½ banana; or about 1 cup of any kind of berry all equal approximately 15 grams of carbohydrates and about 60 calories.
Sugar: make sure most packaged foods and bars contain 6 grams of sugar per serving or less. Fresh fruit doesn’t count in this rule.
Protein: 1 ounce of any lean meat (loin, flank, round, or filet cuts), poultry, tuna, or seafood; 1 whole organic egg; or 2 egg whites all equal approximately 7 grams of protein and about 35-75 calories.
Fats: 1 teaspoon of any kind (butter or oil) both equals approximately 5 grams of fat and about 45 calories.
Knowing a few simple food facts can go a long way towards creating and maintaining your food, weight and hormonal balancing goals!
Let’s look at how food monitoring plays a role in weight.
Food monitoring can help you assess your calories, food portions and meal timing, as well as to identify eating patterns that aren’t in your best interest to lose weight. Depending on your personal goal, food monitoring can help you maintain your weight and lose body fat, lose weight and body fat, or gain weight.
Here are some easy tips to follow if you want to maintain or lose weight.
1) Don’t eat after 7 p.m.
2) Eat at home as much as you can, or pack a lunch or snack as often as possible.
3) Don’t skip meals—consuming inadequate calories stresses the body and often leads to eating binges.
The following tips can be very helpful if you want to gain weight. They are my top three recommendations for weight gain, and they work every time when adjusted to meet your body’s caloric needs.
1) Eat lean protein in the evening with a healthy carbohydrate. Try 4-6 organic egg whites or ¼-½ cup of Egg Beaters, a whey or plant-based shake (such as Complete Shake, made by NSA), and a carbohydrate like a pear.
2) Add nutrient-dense foods that contain lots of calories with low volume so you aren’t as overly full. Some examples of high-calorie, low-volume foods are ¼ to ½ cup of any nuts or seeds added to a salad or eaten with an apple at snack time.
3) Add healthy fats to your meals or snacks. Add 1 teaspoon-2 tablespoons of flax oil with lignans, olive oil, or coconut oil to your cooking, salads, shakes, or foods.
Eating too few or too many calories at meals can contribute to weight gain and increased body fat. Start with a specific calorie or habit change. If that doesn’t work, monitor your food intake with a food journal, adjust your food intake or activity level, eat at least four to six mini meals per day and seek a health professional to assess other possible causes of your lack of progress.
Knowing a few simple food facts can go a long way towards creating and maintaining your food, weight and hormonal balancing goals!
Ok. This is the time of year when eating gets totally out of control. Americans think they have a license to eat anything and everything in the name of the Holiday Season. Here are a few tips to curb your appetite and your holiday binges.
• Eat normally throughout the day. Skipping meals causes increases in cortisol, the stress hormone which contributes to belly fat and breaks down muscle tissue.
On that same page, skipping meals will cause you to overeat later in the day. You really won’t save any calories that way.
• Look for the green. In other words, look for the vegetables at a party first. Fill up on that first, then find some protein…if you are still interested in the “fun food” you won’t eat as much.
• Watch portion sizes. If you decide to indulge, you can have a small portion and save tons of calories. Think moderation. A small piece of pie, a small serving of potatoes, you won’t feel deprived. And you won’t overdo it either.
• Use a smaller plate. For buffet dinners – use a 9” or salad plate for the entree. Fill up on salad, then use the smaller plate for the entree too.
• Alcohol – Choose beer or wine – both are around 100 calories on average. Mixed drinks and alcoholic punches can pack over 500 calories or more.
• Take your time eating. Parties tend to rack up calories because we aren’t really paying attention to what we are eating.
• Focus on the people instead of the food. Really parties are all about the people, the food is a bonus. • Ask if you can bring the vegetables and dip – even a full-fat dip and vegetables is better than a lot of the appetizers you could be eating.
• Aim to Maintain. You don’t have to lose through the holidays but let’s not put on the Seasonal Seven
• Avoid fast food by having snacks with you. Head the the grocery store and pack the refrigerator with pre-cut vegetables that can be eaten with pre-portioned hummus or apples and peanut butter are a quick snack that is portable. Always have a portion controlled snack-sized bag of nuts in the car, 20 almonds and a bottle of water will hold you until the next meal without all the added fat and unhealthy additives of the fast-food choices.
• Go for a walk. Park your car as far from the door as possible. Burn a few more calories – it won’t kill you to walk.
Maintaining healthy lifestyle habits such as eating regular balanced meals and exercising daily will go a long way towards boosting your immune system. In addition, there are steps that you personally can take to ensure good health.
Select foods and nutrients known as immune system boosters:
• Vitamin C (citrus fruit, broccoli)
• Vitamin E (nuts, vegetable oils, whole-grains)
• Garlic
• Zinc (beef, turkey, beans, oysters, crabs)
• Bioflavonoids (fruits and vegetables)
• Selenium (chicken, whole grains, tuna, snapper, lobster, shrimp, garlic, egg yolks, sunflower seeds, brown rice)
• Carotenoids (carrots, yams)
• Omega-3 Fatty Acids (nuts, salmon, tuna, mackerel, flaxseed oil)
• Barley grass (juice or sprouted seeds)
• Wheat grass juice
• Fresh seafood
• Legumes (peas, beans, lentils)
• Organic raw nuts and seeds (can be ground up for easier digestion)
• Sea weeds (kelp, dulse, agar – agar, nori, arame, kombu, wakame and hijiki are excellent for improved immune function)
Our bodies absorb vitamins and minerals more efficiently through whole food, so choosing from the above list will go a long way toward creating and maintaining your well-being. Supplements are also helpful.
I choose a proprietary product known as Immunity, a composite of 14 natural mushrooms that boost the immune system. I take several a day, an extra one if I am around my grandchildren, and an extra one for every hour of a flight. Mushrooms have been employed by herbalists for centuries — some species have been used as far back as 3,000 BC. More recently, studies have been devoted to the relationship between mushrooms and immune response. My formula includes: Cordyceps sinensis, Agaricus blazei, maitake (Grifola frondosa), reishi (Ganoderma lucidum), Trametes versicolor, shiitake (Lentinula edodes), Hericium erinaceus, Tremella mesenterica, Phellinus linteus, Pleurotus tuber-regium, oyster (Pleurotus ostreatus), chaga, Lepiota procera and enoki (Flammulina velutipes). There are many brands and blends available through health food stores and private practitioners.
Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumor effects. The important thing is to be sure that they meet and/or exceed Canadian labeling standards. Canada regulates supplements as natural health products. Also, avoid mucous producing foods – milk and diary products such as cheese, ice cream, cream, preserved meats and processed foods may impair immune function.
Implement lifestyle changes:
• Wash your hands thoroughly and often with soap and warm water, especially before eating and after using the restroom
• Cook meat thoroughly to kill dangerous bacteria and other microorganisms
• Avoid sleep deprivation – get at least 8 hours a night because deep sleep stimulates and energizes the immune system
• Maintain a healthy body weight – obesity has been linked to a weakened immune system
• Exercise at least 30 minutes most days of the week — physical activity stimulates the immune system and helps with weight maintenance or reduction
• Consume alcohol in moderation; one drink may not affect the immune response, but several drinks in a short period impairs the immune function of the white blood cells (WBCs)
• Limit your sugar intake — 100 grams of sugar, the amount in one 12-ounce can of regular soda, can reduce the ability of white blood cells to kill germs by 40 percent for up to 5 hours; sugar has devastating effects on the immune system, and the fact that Americans consume an average of 2-3 pounds of sugar per person annually spells bad news this time of year. Not only does sugar increase the production of hormones that suppress the immune system, but refined sugar also needs micronutrients to be metabolized. This requires your body to use stored vitamins and minerals, further harming your defenses.
• Avoid acidic beverages like coffee and soft drinks; keep your body in an alkaline state to keep it well
• Drink lots of fresh filtered water – approximately ½ of your body weight in ounces of water per day
• Avoid smoking which weakens the immune system
• Avoid stressors in your environment – 74% of physician office visits are related to stress-induced symptoms; medicate, integrate yoga into your routine, breathe deeply. Just a handful of almonds may shore up your immune system from the effects of stress. A recommended 1/4 cup serving carries nearly 50% of the daily recommended amount of vitamin E, which helps boost the immune system. And they have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.
• Enjoy a cup of tea – green or white is preferred – they are richest in antioxidants
• Follow your healthcare provider’s advise concerning vaccines
As flu season approaches, be proactive concerning your health. Take responsibility for your internal and external environments and what you put into, and around, them. You can increase your ability to make it through the flu season with a strong immune system just by following the steps outlined here. An ounce of prevention is worth a pound of cure…choose prevention, choose naturally, and choose wisely.
The internet is a great source of information related to health and wellness, especially the subject of immunity. Some good sites include:
- Ask Doctor Oz.com – Immune System Health
- Mayo Clinic.com
- Mayo Clinic Health Tips
- WebMD- Colds and flu: Immune foods
- Health Canada
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Health benefit of cranberries
By Dr. Helen Lee
The onset of fall brings with it not only the vibrant colors of the changing leaves but also brilliant orange, yellow and red fruits and vegetables full of health benefits. Among these are cranberries.
Cranberries are best known for their ability to combat urinary tract infections but are also contain great antioxidants, promote gastrointestinal (digestive) health, and may aid in cholesterol health.
- Improve Urinary Tract health: Studies in 1994 showed that women who drank cranberry juice were less likely to develop urinary tract infections. At the Experimental Biology conference in 2002 a study showed that 8-oz of cranberry juice cocktail prevented E. Coli from adhering to the wall of the bladder. Cranberries contain a structurally unique form of proanthocyanidins which prevent bacteria such as E. Coli from adhering to the urinary tract and thus can be released through the urine.
- Antioxidant: Antioxidants are compounds in the body which have the ability to stabilize free radicals which cause cellular damage, increased degeneration/aging/disease, as well as increase risk of cancer. A study published in the November 19, 2001 edition of the Journal of Agriculture and Food Chemistry showed cranberries to contain more antioxidant phenols than 19 other common fruits & vegetables.
- Gastrointestinal Health: Cranberry has been found to inhibit some food-borne bacteria from attaching to the mucosal lining of the digestive tract. A study in Critical Reviews in Food Science and Nutrition also showed that cranberry juice prevents the common bacteria responsible for many stomach ulcers, Helicobacter pylori, from adhering to the gastric wall.
- Cholesterol Health: A study in British Journal of Nutrition showed 8% increase in HDL (“good”) levels of 30 overweight men with slightly elevated LDL. Increased levels of HDL has been shown to decrease risk of heart/cardiovascular disease.
So enjoy cranberries for your health this season—as a juice or cocktail, in pie, jam and sauce.
References:
That was me…the smart kid, teachers pet, fat kid sitting in the front row.
At that time there was only one of us that fit that description, now 12 in a class of 30 would be considered overweight or obese. The statistics are 16% under 18 years old are overweight and 31% are obese. These statistics are staggering! Where does it start and why?
It starts with the parents and grandparents. Children of overweight and obese parents/grandparents tend to be overweight and obese. The eating habits of the children are directly related to what the the rest of the family is eating. This may seem inherently obvious, however, most people think it is a “genetic thing” and not at all related to current lifestyle habits. I hear it all the time, “well my mom was this way therefore I am too.” This is simply not true. What did your great grandmother eat? Chances are it looked nothing like what we eat today and call food.
Non-nutritive food like soda, chips, cookies, donuts, processed meats – chicken nuggets, french fries and most breads are devoid of nutrients – these ARE the reason! These foods are high in carbohydrates and fat. And yet, this is the typical food kids consume. When people tell me about their typical day of food the following is the usual rundown:
- Breakfast: cereal, oatmeal, toast with juice and/or coffee
- Lunch: sandwich (PBJ or lunch meat), yogurt, chips
- Dinner: protein, starch and vegetable or salad on a good day but pizza and pasta is more typical
- Snacks: yogurt, candy bars, granola bar, chips, cookies
All the fat and carbs create abdominal obesity or belly fat. High amounts of fat around the middle is correlated with higher risks of diabetes and eventually heart disease. This is where most children store their fat. The younger this begins, the younger the diagnosis of type-2 diabetes, heart disease, high blood pressure, and shorter life expectancy. Ultimately, this represents a larger burden on our already ailing healthcare system.
So, what is the solution? Parents, it’s up to you! The harsh reality is that you are choosing to feed your kids, and most likely yourselves, the junk that is causing the problem. “But my kids won’t eat healthy food,” or “it’s too expensive to eat healthy” are the most common excuses. I am here to tell you both are just that – excuses. It won’t be easy, that’s true, but it can be done. A bag of chips costs $2-3 and so does a bag of carrots, at discount grocery stores 3 pounds of apples will cost less than $2 and protein can be purchased at big box stores for greatly reduced prices. Soda and juice are very expensive, drink water, it comes out of your tap for free or buy a filter for your tap – add lemon or lime for flavor. Give it a week and you’ll like it and the kids will drink it if they don’t have other choices. Step up and be the parent!
A typical day of food could look like the following – as a place to start:
- Breakfast: Kashi makes some chewy nut bars, one of those offers a little protein; add a glass of milk; or add an egg – hard boiled can be made ahead – to the appropriate serving size of cereal (see the side of the box and measure it)
- Lunch: Roll up lunch meat around a pickle or cheese stick, baked chips and and apple.
- Dinner: protein, vegetable and 1/2 cup of potatoes rice or pasta
- Snacks: 1/4 c nuts(almonds, cashews etc.), cheese stick and fruit, and greek yogurt and fruit, baby carrots and hummus (1/3 C)
Your children may make a lot of raucous about the changes. Stick to your decisions, they will eat when they are hungry. If you can’t control what they eat outside of the home – control what you can. You don’t have to add to the junk they have already consumed by feeding them non-nutritious “food” at home. My story has a happy ending, it was my mom that insisted we eat right and ultimately taught me appropriate choices. Although I have had weight challenges, I have been able to maintain a normal weight most of my life.
Dr Kristina Sargent, of Restor Healing Centre, is a chiropractic physician who has been in practice for 18 years in Wheaton. The mission of Restor Healing Centre is to optimize the health of people in the community through empowering patients with education regarding nutrition, exercise and chiropractic care to promote and/or maintain wellness.
References:
- www.chiropractorwheaton.com
- www.ncbi.nlm.nih.gov/pmc/articles/PMC2939537/?tool=pubmed
- http://www.ncbi.nlm.nih.gov/pubmed/18988722
- http://www.ncbi.nlm.nih.gov/pubmed/20603458
- http://www.ncbi.nlm.nih.gov/pubmed/20736922
- http://www.ncbi.nlm.nih.gov/pubmed/20740082
“Let food be thy medicine, and let thy medicine be food.” Hippocrates
Spices are wonderful for adding flavor, texture, pizzazz & aroma to our foods. They also have many health enhancing effects. Historically, spices have been used as an integral & important part of not only cooking but also used in: special rituals, indicating status symbol, as an aphrodisiac, for relaxation & healing.
Cinnamon: This popular spice tastes good and a recent study in 2003 found it to reduce blood glucose level in Type 2 diabetics, lower triglycerides and “bad” LDL cholesterol. It is also a great anti-inflammatory helping to reduce pain and discomfort, soreness and muscle aches.
Oregano: This is a powerful anti-oxidant and cancer-fighting herb. The phytochemcals in oregano act as anti-bacterial/viral/fungal/parasite chemicals which also aid in optimal digestive health.
Ginger: This herb has been used for its powerful antioxidant properties as well which helps to reduce damage from free radicals which cause aging & degeneration. It has shown to help with heartburn morning, sickness, and nausea/motion sickness.
Tumeric/Curcumin: This spice has been used for centuries for its medicinal properties which include: decreases inflammation of arthritis, increases immune function, healthy liver, and research is also finding it may prevent Alzheimer’s Disease.
Garlic: Helps to improve immune system, improve blood sugar, improve skin conditions such as acne & warts. It has been shown to reduce triglycerides and reduce arterial plaque between 5-18%.
http://www.diabetesselfmanagement.com/Blog/Amy-Campbell/can_cinnamon_help_you_control_your_diabetes/
http://diabetes.webmd.com/cinnamon-and-benefits-for-diabetes
http://en.wikipedia.org/wiki/Oregano
http://www.organicfacts.net/health-benefits/essential-oils/health-benefits-of-oregano-essential-oil.html
http://spices.suite101.com/article.cfm/the_best_spices_for_optimum_health
http://www.healthdiaries.com/eatthis/10-health-benefits-of-ginger.html
http://www.life-enhancement.com/article_template.asp?ID=642
http://www.homeremediesweb.com/garlic-health-benefits.php
http://www.herballegacy.com/Motteshard_Medicinal.html
With their smaller stomachs, kids may not eat much in one sitting, but they do eat often. The problem is, children are not only notoriously picky eaters, they’ll usually fight for sugary junk food. It’s a constant struggle to find snacks that are both appetizing and good for them.
Because many kids get about one-third of their daily calories from after-school snacks, these nibbles are as important as a balanced breakfast, lunch or dinner [source: Iowa State University].
Fruit
Perhaps your little prince would like an orange?
Natural, sweet and good for you, fruit is a popular snack choice among kids and parents. OK, so maybe the youngsters don’t need as many as five a day, like the old saying goes, but kids do require about 1.5 cups of fruit per day [source: KidsHealth.org].
If you want to make fruit even more appetizing, try pairing it with low-fat, plain yogurt for dipping. Or stick some freshly washed grapes in the freezer for a cool snack on a hot, summer day.
HINT: Another popular alternative is dried fruit. If the label doesn’t list any additional ingredients to the fruit, such as sugar, much of the nutritional value remains the same (but with a higher caloric density. tlc.discovery.com
Smoothies
Serve smoothies in parfait glasses for added appeal.
Even the pickiest kids can’t resist fruit smoothies, which are naturally sweet and can be an excellent way to sneak nutrition into their diet. Beware of store-bought smoothies, however, which are usually full of added sugar. These end up carrying as many calories as a full meal (for a toddler). You might as well be giving them a milkshake [source: Bohn].
If you make the smoothies at home with fresh fruit such as bananas and strawberries, plain yogurt and low-fat milk, it’ll be a healthy source of calcium and protein.
HINT: If your child isn’t getting enough fiber or protein in his or her diet, add powder supplements to the smoothie.
Cereal
Cereal and fruit: a winning combination!
Cereal is a great source of fiber, which is filling and healthy. Unfortunately, many cereals that kids love are full of sugar. Consumer Reports investigated the sugar content of some brands and found that a bowl of Kellogg’s Honey Smacks serves up as much sugar as a glazed donut [source: Consumer Reports]. Several other popular kids’ cereals also had hefty amounts of added sweeteners.
The good news is that Consumer Reports rated several kid-oriented cereals as both low in sugar and nutritious. These include Cheerios (regular and Honey Nut varieties), Kix and Life.
FACT: Fiber helps with digestion and can also help lower cholesterol.
Peanut Butter
Peanut butter is full of healthy fats.
Although high in fat, peanut butter is packed with fiber and protein. If your child has peanut allergies, you’ll have to steer clear of this snack choice. Such allergies have become increasingly prevalent in recent years, so it’s important to watch for evidence such as rashes around the mouth and face. But sometimes, more severe reactions occur, such as difficulty breathing, which require immediate medical attention [source: PBS].
If allergies aren’t a concern, kids love peanut butter spread on graham crackers or paired with different flavors of jelly for a classic PBJ. Try smearing peanut butter on a celery stalk and topping it with raisins to create a treat with flair — ants on a log.
HINT: Opt for natural peanut butter to avoid trans fats and added sugar.
Trail Mix
Trail mix is a tasty snack you can tote anywhere.
Instead of buying pre-assembled bags of trail mix at the store, try making your own at home. Not only is it a fun activity for the kids to participate in, it allows you to control the salt and sugar content. If you’re up for it, you can also make your own granola. A great source of fiber, granola can also be high in sugar if you buy it at the store pre-made.
In addition to granola, tasty — and healthy — ingredients include dried fruits, various nuts, unsweetened coconut flakes, peanuts, mini pretzels and pumpkin seeds or hulled sunflower seeds.
HINT: If you’re not worried about the added sugar, kids will love the addition of M&Ms or chocolate chips.
Pear Pinwheels
Ingredients:
Whole-wheat tortillas
Cheddar cheese, grated
Pear, peeled and thinly sliced
Directions:
1. Place 1 whole-wheat tortilla on a plate, and sprinkle with cheddar cheese. Cover cheese with pear slices. Sprinkle pear with a bit more cheese. Microwave for 30 seconds, or until cheese melts. Roll, and cut into slices.
Fruit Smoothie
Ingredients:
1 container (8 ounces) vanilla-flavored nonfat yogurt
1 banana, sliced
1 cup frozen strawberries or peaches
1/4 cup orange juice
Directions
1. In a blender, whip together all ingredients. Serve in glasses.
Cupid Clusters
Ingredients
3 cups Yogurt-Burst Cheerios or similar whole-grain cereal
1/2 cup chopped dried strawberries
1-1/2 cups white chocolate chips
Directions
1. Place paper liners in 24 mini muffin cups. Toss the whole-grain cereal and chopped dried strawberries in a medium bowl. Melt the white chocolate in a microwave on high for a minute, stirring it frequently. Combine with the cereal and strawberry mixture. Spoon into prepared cups and refrigerate until the clusters are firm, about 5 minutes.
PB and Raspberry Pops
Ingredients:
1/2 cup smooth peanut butter
1 cup plain low-fat yogurt
1 cup reduced-fat milk
2-4 tablespoons honey, divided
2 teaspoon vanilla extract
1-1/2 cups raspberries
2 cups raspberry juice or raspberry juice blend
1/4 cup sesame seeds (optional)
Directions:
1. Combine peanut butter, yogurt, milk, 2 tablespoons honey, and vanilla in a food processor or blender until smooth.
2. Pour peanut-butter mixture into eight 6- to 7-ounce paper cups or pop molds until they’re one-third full. Cover and freeze for 1 hour. Cover and chill remaining peanut-butter mixture until needed.
3. Stir together raspberries and juice, divide among the cups or molds, and insert sticks. Cover and freeze for an hour. Then fill with remaining peanut-butter mixture and freeze for at least 8 hours, or until firm.
4. Let stand at room temperature for about 5 minutes before unmolding. If you want, spoon honey around the rims and sprinkle on sesame seeds.
Nutty Popcorn and Fruit Mix
Ingredients:
1 package (6- to 7-cup yield) plain microwave popcorn
Nonstick cooking spray
2 to 3 tablespoons grated Parmesan cheese
2 cups potato sticks
1-1/2 cups peanuts or almonds
1 cup mixed dried fruit
Directions:
1. Pop popcorn according to package directions. Pour popcorn into a very large bowl; coat lightly with cooking spray.
2. Sprinkle popcorn with Parmesan cheese; toss gently to coat. Stir in potato sticks, peanuts, and dried fruit.