Healthy Eating

Healthy Eating
Lose weight, Feel great

Wednesday, August 3, 2011



Fruit and nut superfoods are high in anti-oxidants that fight free radicals in the body. Free radicals may sound a little like an extremist terrorist sect evading capture and wreaking havoc across the globe and in fact within the context of your body this would be right. They are, in part, a natural occurrence through metabolism however extra and unnecessary free radical load can be put on our bodies by external factors including pollution, cigarette smoke, radiation, burnt foods, deep fried fats and cooked foods. When enough of these free radicals invade our immune system problems occurs. This is when you need antioxidants to build up the immune system and fight off the free radicals in the form of superfoods or supplements.Goji Berries - Goji berries are grown on vines in the protected valleys of inner Mongolia and Tibet. These distinctively flavoured red berries are a very rich source of vitamin C, having 500 times more vitamin C per ounce than oranges and actually more than any other fruit. They are a superb source of vitamins A, B1, B2, B6 and E and contain a full complement of protein with 18 amino acids and 21 trace minerals. Most of all they are an excellent antioxidant making it an ideal natural whole food for reversing aging and protecting against disease.

Raw Cacao
- For this nut we could easily dedicate a whole page, if not a book. A word of warning before we start however, most cocoa powder and commercial chocolate is processed via the "Dutch method" meaning it is subjected to scorching temperatures of up to 150°C with the additional aid of solvents, thus destroying most of the nutrients and antioxidants. Be sure to attain certified organic raw cacao in a powder, nib or whole bean form as the temperature will have never been allowed to exceed 40°C thus allowing all the heat-sensitive vitamins, minerals and antioxidants to remain intact. Raw cacao beans contain possibly the world's most concentrated source of antioxidants found in any food. They also extremely high in magnesium which has been found to be the most common deficient major mineral even following a balanced diet. For those concerned with not getting enough iron it should be pleasing to know that one small 28 gram serving of raw cacao beans gives 314% of the recommended daily allowance of iron. And if that is not enough raw cacao beans have an antioxidant (ORAC) score of 95,500. To put that into perspective, that is 14 times more flavonoids (antioxidants) than red wine and 21 times more than green tea.

- Maca powder is from the Maca root, a flavorful ancient superfood from Peru. Maca has been cultivated for at least 2000 years and was consumed by Inca warriors to increase strength and endurance. It is a highly nutritious food that has been used traditionally to gain energy, promote sexual desire, support fertility and enhance immune system function. It continues today to be a significant staple food and medicinal plant for the Peruvian people and is now widely available around the world as a whole food supplement.

Acai - Acai berries have long been a part of the staple diet of the tribes in the Amazon. With the appearance of a purple grape and taste of a tropical berry it has been shown to have powerful antioxidant properties thanks to a high level of anthocyanins, pigments also found in red wine. The ORAC rating of acai is 1,027. Make sure to look for the freeze dried acai fruit in which the nutrients are kept intact or when buying the juice look for a brand that has not been pasteurized or heated in any way.
Coconuts - Young coconuts are one of the highest sources of electrolytes in nature. Electrolytes are ionized salts in our cells, that transport energy throughout the body. Coconut water is a much better alternative to commercial sports drinks laden with artificial sugars and colors. The molecular structure of coconut water is identical to human blood plasma, which means that it is immediately recognized by the body and put to good use. Drinking the juice from a young coconut is like giving your body an instant blood transfusion. In fact this was common practice during World War II in the Pacific, where both sides in the conflict regularly used coconut water, siphoned directly from the coconut, to give emergency transfusions to wounded soldiers.

Coconut oil
- Coconut oil's saturated fat is of the medium-chain fatty acid variety, which are digested more easily and utilized differently by the body than other saturated fats (such as butter, meat and eggs). Whereas other saturated fats are stored in the body's cells, the medium chain fatty acids in coconut oil are sent directly to the liver where they are immediately converted into energy. Coconut oil will actually speed up metabolism so your body will burn more calories in a day which will contribute to weight loss. Coconut oil supports healthy metabolic function and is a revered anti-bacterial, anti-viral and anti-fungal agent. Pacific islanders deem coconut oil to be the cure-all gift from nature for all illness.

Noni - This fruit has been used by Polynesian islanders as a regenerative medicine for more than 1500 years. Research documents that the noni fruit has astounding anti-bacterial properties, even against E-coli. It has anti-tumor activity, anti-inflammatory properties, is effective as a pain reliever, generates cell repair and strengthens the immune system. Noni contains a multitude of vitamins, minerals, enzymes and phytonutrients. Many believe that the synergistic effect of the multi-spectrum nutrients is what gives it its potency. It has been proven beneficial for colds and flu's, digestive disorders, skin disorders, pain relief, headaches, infections and more. For best results look for a freeze-dried product that uses only the whole fruit or when buying the juice look for a brand that does not use pasteurizing.



Greens are good, Green Superfoods are even better! Green superfoods have the highest concentrations of easily digestible nutrients, fat burning compounds, vitamins and minerals to protect and heal the body. They contain a wide array of beneficial substances including proteins, protective photo-chemicals and healthy bacteria helping you to build cleaner muscles and tissues, aid your digestive system function and more effectively protect you against disease and illness.

Green superfoods are extremely rich in chlorophyll - the pigment that gives plants their green color. The molecular structure of chlorophyll is very similar to that of human blood and studies show that when this is consumed, the production of hemoglobin in blood is increased. Higher amounts of hemoglobin in the bloodstream means more oxygen-rich blood, the first and most important element that cells need to thrive.
Wheat grass - Wheat grass is the sprouted grass of a wheat seed. Unlike the whole grain, because it has been sprouted, it no longer contains gluten or other common allergic agents. Wheat grass is super alkalizing and is excellent for promoting healthy blood. It normalizes the thyroid gland to stimulate metabolism thus assisting digestion and promoting weight loss due also to its high enzyme content and cleansing effect.Barley grass - Barley grass has 11 times more calcium than cows milk, 5 times more iron than spinach and 7 times more Vitamin C and bio-flavonoids than orange juice. It contains significant amounts of Vitamin B12 which is very important in a vegetarian diet. Barley grass juice has anti-viral activities and neutralizes heavy metals such as mercury in the blood.
Wild blue-green algae - Algae was the first form of life on Earth and its power is immense. Wild blue-green algae is a phyto-plankton and contains virtually every nutrient. With a 60% protein content and a more complete amino acid profile than beef or soy beans. It contains one of the best known food sources of beta carotene, B vitamins and chlorophyll. It has been shown to improve brain function and memory, strengthen the immune system and help with viruses, colds and flu.
Spirulina - Spirulina is a cultivated micro-algae which has been consumed for thousands of years by the indigenous peoples in Mexico and Africa. It is one of the highest known protein sources on Earth and contains 70% complete protein, towering over steak which consists of only 25% protein once cooked. Studies have shown that spirulina can help control blood sugar levels and cravings thus making it a key food for diabetics, and can be used to assist in weight loss and as a general nutritional supplement.
Chlorella - Chlorella is a fresh water algae and like its other algae cousins contains a complete protein profile, all the B vitamins, vitamin C and E and many minerals. It is amazing for the immune system and for reducing cholesterol and preventing the hardening of the arteries, a precursor to heart attacks and strokes.
Green leafy vegetables - Green leafy vegetables are so readily available and so highly nutritious, however most people do not eat enough of them. Studies continuously confirm that populations that eat a diet high in green leafy vegetables run a far lower risk of heart disease and cancer. Fresh raw green leafy vegetables contain high doses of chlorophyll, easily digestible proteins, enzymes and a wide range of vitamins and minerals. These particular vegetables act as mini-transfusions for the blood, a health tonic for the brain and immune system and a cleanser of the kidneys. Try any of the following: rocket, spinach, dandelion greens, kale, watercress, parsley, lettuce, endive, chicory, broccoli sprouts and mustard sprouts.

Back to School Nutrition Tips & Recipes ~ The Healthier Sandwich

Back to School Nutrition Tips & Recipes ~ The Healthier Sandwich, Part Two

Let’s continue our conversation about the all-American school lunch box staple – the sandwich.
In the first part of this article, The Healthier Sandwich Part One, I talked about the outside of the sandwich: bread.
Now, let’s take a look at the inside!
Are your kids “meat people” at lunchtime? A great choice then is to use fresh meats and meat that was roasted, baked, braised or slow-cooked… perhaps even left overs from dinner. If your kids love their deli meats, definitely consider upgrading to “clean” meats from free-range or grass-fed livestock that lack the hormones, antibiotics, nitrates/nitrites and other preservatives. Many of these are known carcinogens.
You’ve also got some meat ‘salad’ options like chicken or turkey salad, and tuna salad (although tuna tends to bioaccumulate mercury more than deep, cold water fish, like wild salmon). Opt for homemade mayonnaise or a brand made with real, clean ingredients.
Have you ever tried spreading the bread with mashed avocado? Equally as yum-o-la! Add some sprouts… perfect!
Basic Homemade Mayonnaise:
To make 1 and 1/2 cups…
1 whole egg at room temperature
1 egg yolk at room temperature
1 tsp Dijon or other favorite mustard
1.5 tbsp lemon juice
3/4 – 1 cup extra virgin olive oil (or sunflower oil, if you think the olive oil taste is too strong)
a generous pinch of sea salt
In your food processor or Vitamix, place egg, egg yolk, mustard salt and lemon juice – process until well blended (approx. 30 seconds). Add the oil drop by drop with the motor running. Taste and check seasoning. You might choose to add more salt or lemon juice.
For variations on your mayo, you could add fresh herbs or onions or cayenne pepper… or whatever floats your boat!
The meat loaf sandwich is another fun option for some kids. I’ll post a recipe for “Spicy Meat Loaf” soon.

Don’t feel like you always have to pack meat in the sandwich. You can also use healthy natural nut butters, like almond or cashew butter with naturally sweetened jam, apricot butter or raw honey. Or, skip the sweets altogether and just use something like bananas… like the banana tacos in The Healthy School Days Menu. They’re a hit with our kids… and with me when I’m in a rush to make lunch!
Another idea is to make veggie sandwiches with whatever your kids like – add some homemade cream cheese and, voila! Yummy and a nice change. Raw cheese sandwiches are a good option every so often, too. Spread your healthy bread choice with real butter or your homemade mayonnaise and some raw cheddar or Monterey Jack cheese.
Moving beyond bread, you’ve got even more options to add variety… wraps, roll-ups, pita sandwiches… oh my!
One that might make heads turn in your kids’ classroom is the pita bread falafel sandwich: falafel with tahini sauce and thinly sliced cucumber and tomato.
Don’t forget about all the options for spreads, preferably your healthier homemade versions: guacamole/avocado spread, cream cheese and mayo varieties, and traditional condiments that lack high fructose corn syrup and artificial ingredients.
Serve up those sandwiches with fresh veggies and maybe some fruit. Need more? Homemade trail mix, homemade ‘health’ bars and even the occasional homemade cookies are healthier options than packaged, processed lunch foods, snacks and desserts.
Find more ideas in The Healthy School Days Menu!

Back to School Healthy Eating in College

Tuesday, August 2, 2011

10 Reasons Why Fish Oil Is Essential For Your Body

10 Reasons Fish Oils Are Essential & Eating Right For Your Type!

Learn the top ten reasons why fish oils are essential and what you need to do to eat right for your type!

Fish oils, rich in the Omega-3 fatty acids may help prevent depression, stabilize the moods of maniac-depressives, and alleviate symptoms of schizophrenia.
University of California's Johnsson Cancer Center, Los Angeles, CA

Fish oils is one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood.
J Raloff Science News

Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels.
Andrew Stoll M.D.1999 Archives of General Psychiatry

Fish oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression, and cancer.
Hans R. Larsen, Msc chE "Fish Oils: The Essential Nutrients" International Health News

Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis patients.
Darlington, L Gail and Stone, Trevor W. Antioxidants and fatty acids in the amelioration of rheumatoid arthritis and related disorders. British Journal of Nutrition, Vol. 85, March 2001, pp.251-69.

Several clinical trials have concluded that eating fish regularly or supplementing with fish oils can reduce the risk of sudden cardiac death by as much as 50%.
Bigger,J. Thomas and El-Sherif, Tarek. Polyunsaturated fatty acids and cardiovascular events: a fish tale. Circulation, Vol.103, February 6, 2001, pp623-25 (editorial).

Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease.
Donadio, James V.,et al. A controlled trial of fish oil in IgA nephropathy. New England Journal of Medicine, Vol 331 November 3, 1994, pp1194-99 Van Ypersele de Strihou, Charles. Fish oil for IgA nephropathy? New England Journal of Medicine, Vol 331, November 3, 1994, pp 1227-29 (editorial).

Epidemiological studies have shown that populations with a high intake of fish oils have a lower incidence of inflammatory diseases such as asthma.
Dry J. and Vincent D. Effect of a Fish oil diet on asthma: results of a 1-year double bind study. Int Arch Allerguy Appl Immurol, Vol.95, 1991,pp.156-57.

Researchers at The University of Tromso now report that fish oil supplementation lowers blood pressure significantly in people with hypertension and has no effect on glucose control even in people with mid diabetes.
Toft, Ingrid, et al. Effects of n-3 polyunsaturated fatty acids on glucose homeostasis and blood pressure in essential hypertension. Annals of Internal Medicine, Vol 123, No 12, December 15, 1995, pp 911-18. Connor, William E. Diabetes, fish oil, and vascular disease. Annals of Internal Medicine, Vol 123, No 12, December 15, 1995, pp950-52.

Medical researchers in New Zealand provide convincing evidence that an increased consumption of fish oils helps reduce the risk of developing prostate cancer.
Norrish, A,E, et al. Prostate cancer risk and consumption of fish oils: A dietary biomaker-based case-control study. British Journal of Cancer, Vol. 81, No.7, December 1999, pp.1238-42
Eat Right For Your Type & Strength Training!
One of the most commonly asked questions on the site is "do you believe in Dr. d'Adamo's Eat Right for Your Type?" Yes. I read his father's book on the same topic which was One man's food, one man's poison" when I was seventeen years old. Being an O type, I realized at the time why I felt better when I avoided grains and basically ate like a caveman, which I still do. Over the last nine years, I would say I follow Dr. D'Adamo's guidelines about 95% of the time when at home, and about 80% of the time while on the road.
Dr. D'Adamo is consistently expanding and refining his approach. Last weekend I had the chance to attend the first bi-annual conference on Eating Right for Your Type. It was held at the Southwest College of Naturopathic Medicine. There were over 300 health practitioners from 5 continents, ranging from Austrian medical doctors to Australian R.D.s. Dr. D'Adamo has been unfairly criticized in the past for not supporting his data with science. Nothing could be farther from the truth.
All attendees were quite amazed at the specificity of dietary and supplement regimens. For instance, he explained how the management of cortisol has to be addressed differently for each blood type. It was also interesting how for example diabetes will express its symptoms differently from one blood type to another. Using Dr. D'Adamo's suggestions, I am further tailoring my supplement/diet programs in combination with my site specific fat storage system. If you have not yet read Dr. D'Adamo's books, I strongly suggest you do, it will make it easier for you to reach your body composition and strength goals.