May times people are concerned that the oxalates in spinach block the absorption of calcium. While this is true, it is of only minimal effect. Spinach is second only to kale in its ORAC value of antioxident activity and has amazing healing and health building effects. It also has great anti-inflammatory and anti-cancer activity.
Baby spinach leaves is best if you want to eat a raw salad. The leaves are more delicate. When cooking spinach, boil or steam for no more than a minute. This help activate the phytonutrients while not killing all the good stuff. Toss with a touch of good olive oil or raw butter to help absorb the fat soluable vitamins A and K. I also like to add a splash of raw apple cider vinegar or lemon juice!
Enjoy!
Tuesday, December 28, 2010
Tuesday, November 30, 2010
Resveratrol
Resveratrol has been in the news for quite some time. It has very potent antioxident properties to help our bodies fight off the damaging free radicals formed by our stressful, chemical-laden lives. It also has mild phytoestrogen activities and can help the obese. Raspberries, grapes, cranberries, peanuts, blueberries, mulberries, bilberries, and lingonberries all have high amounts of resveratrol.
Phytochemicals are substances in plants to help protect them from their environment; internally and externally. So, they are helpful for us, too.
One easy way to get more phytochemicals, like resveratrol, in our diets is to make "green drinks". My patients have heard me talk about green drinks for years, and my own kids ask for them. Here is a simple recipe:
2 cups pure water OR 1 cup pure water and 1 cup good, pure fruit juice
2 handfuls organic baby lettuce leaves
1 cup frozen berries
1 tbsp organic yogurt (optional)
Blend in a blender and share with a friend or loved one! I also add liquid trace minerals, probiotics, and sometimes a scoop of superfood powder like barley grass, etc. Yum!
Phytochemicals are substances in plants to help protect them from their environment; internally and externally. So, they are helpful for us, too.
One easy way to get more phytochemicals, like resveratrol, in our diets is to make "green drinks". My patients have heard me talk about green drinks for years, and my own kids ask for them. Here is a simple recipe:
2 cups pure water OR 1 cup pure water and 1 cup good, pure fruit juice
2 handfuls organic baby lettuce leaves
1 cup frozen berries
1 tbsp organic yogurt (optional)
Blend in a blender and share with a friend or loved one! I also add liquid trace minerals, probiotics, and sometimes a scoop of superfood powder like barley grass, etc. Yum!
Monday, November 22, 2010
Talkin' Turkey
Thanksgiving is coming up and many of us Americans stick with tradition and roast a turkey as the main dish. Turkey is not only yummy, but brings with it many health benefits.
Since most of its fat is in the skin, a serving of turkey meat without the skin is very low in fat. That's the reason why it is best to roast the turkey in the skin; so that the juices can stay in the meat. That's also why, if left out, turkey meat drys out so fast. Ground turkey can be substituted in any recipe that calls for ground beef. Just know that you might want to brown it using a bit of no-fat or low-fat chicken broth, or maybe EVOO so that it is not so dry.
Turkey is very high in selenium, a mineral used in your body's production of T3, the most active form of thyroid hormone. Compared to beef, turkey is much less likely to form N-nitroso compounds in the large intestine. These compounds have been associated with an increased risk of colon cancer. Turkey also is high in some of the B vitamins, which are important for overal energy production. The high protein content in turkey has been compared to egg whites and tuna, two of the best sources of protein.
Enjoy!
Since most of its fat is in the skin, a serving of turkey meat without the skin is very low in fat. That's the reason why it is best to roast the turkey in the skin; so that the juices can stay in the meat. That's also why, if left out, turkey meat drys out so fast. Ground turkey can be substituted in any recipe that calls for ground beef. Just know that you might want to brown it using a bit of no-fat or low-fat chicken broth, or maybe EVOO so that it is not so dry.
Turkey is very high in selenium, a mineral used in your body's production of T3, the most active form of thyroid hormone. Compared to beef, turkey is much less likely to form N-nitroso compounds in the large intestine. These compounds have been associated with an increased risk of colon cancer. Turkey also is high in some of the B vitamins, which are important for overal energy production. The high protein content in turkey has been compared to egg whites and tuna, two of the best sources of protein.
Enjoy!
Tuesday, July 13, 2010
Microwaves
I got an email from a friend a few weeks back about watering plants with water that had been boiled in the microwave vs. on the stove then cooled down. The pictures in the email showed 2 of the same type and sized plants. One had been watered with the microwaved water and the other with the stove water. After several days ( forget the time frame), the pictures showed the microwave-water plant all shriveled and dying. The text in the email claimed that the microwave killed the water or something like that.
My friend asked me what I thought and I just happened to have access to 2 similar-sized tomato plant seedlings. (Thanks Tammy!) I said, "I don't know, but let's find out!"
I took the plants to my friend Linda's house and began the experiment. I did actually take pictures and send them to my first friend about every 2-4 days.
After almost 2 weeks, the plants were both thriving and ready to be transplanted into larger pots!
So, I'm concluding that water boiled in a microwave and cooled down is just as good to water plants with as water boiled on the stove. I don't know what else it means, but the plants both did well.
My friend asked me what I thought and I just happened to have access to 2 similar-sized tomato plant seedlings. (Thanks Tammy!) I said, "I don't know, but let's find out!"
I took the plants to my friend Linda's house and began the experiment. I did actually take pictures and send them to my first friend about every 2-4 days.
After almost 2 weeks, the plants were both thriving and ready to be transplanted into larger pots!
So, I'm concluding that water boiled in a microwave and cooled down is just as good to water plants with as water boiled on the stove. I don't know what else it means, but the plants both did well.
Still Not Stinkin' After Almost A Year!
Some of you might remember when I switched over from store-bought antiperspirant to plain ol' baking soda. I did it as kind of an experiment because, in my experience, I had never found a "natural" deodorant to work for me. It has always been important to me to go as natural as possible, within reason. I really had wanted to use something less toxic under my arms than the commercial options, but it is also important for me not to offend you, my friends and patients, especially when I was wanting you to r-e-l-a-x while I was adjusting you. How could you, after all, if I had b.o.?
Well, it will be a year in September that I switched to baking soda only as an underarm deodorant. I can tell you now from experience that it works! I don't stink and my family has not begged me to switch back! I figured that late Spring/early Summer in CA would be a good test, but, let me tell you: Summer in OK definitely puts the baking soda to the challenge. Most of you know by now that I moved here in Early July. I have been here for over a week in sweltering heat with high humidity. Even when working in our new house, with no A/C because we don't have electricity yet, my pits are still odor-free. I am drenched from head-to-toe, but no b.o.!
Look back on my blog in on 11/9/09 if you are interested in the process of switching over. I think it was a good decision for me, and I am happy to decrease my toxic load in one more small way!
Dioxins and Plastic Bottles
I had heard that leaving your plastic water bottles in direct sunlight leaches toxic chemicals out into the water. But, now I see just leaving the water in a hot car, whether or not it's in direct sunlight, leaches dioxin into the water, a chemical found increasingly in breast cancer cells. Dioxin is also the chemical found in bleached paper products.
Many have heard of these solutions, but they are worth repeating:
1) Don't buy water in plastic bottles. Federal Law requires the water to be boiling when putting the water into the bottle which already starts the chemical-leaching process.
2) Buy your own BPE-free water containers and purchase water from a water store.
3) Carry your water in a stainless-steel, glass, or a BPE-free container and don't leave it in a hot car.
4) Don't freeze water in plastic bottles. Freezing also allows dioxin to be released into the water as it thaws.
5) Don't microwave in plastic, styrofoam, or cardboard containers. Put food into a glass bowl or on a glass plate to cook or reheat. You just don't know what's in those containers.
6) Buy a raised microwave plate cover to place over your food in the microwave when using. If you cover the plate with plastic wrap or paper towel, don't it touch the food.
Going on a detoxification program from time to time is a good way to decrease your body's toxic load!
Many have heard of these solutions, but they are worth repeating:
1) Don't buy water in plastic bottles. Federal Law requires the water to be boiling when putting the water into the bottle which already starts the chemical-leaching process.
2) Buy your own BPE-free water containers and purchase water from a water store.
3) Carry your water in a stainless-steel, glass, or a BPE-free container and don't leave it in a hot car.
4) Don't freeze water in plastic bottles. Freezing also allows dioxin to be released into the water as it thaws.
5) Don't microwave in plastic, styrofoam, or cardboard containers. Put food into a glass bowl or on a glass plate to cook or reheat. You just don't know what's in those containers.
6) Buy a raised microwave plate cover to place over your food in the microwave when using. If you cover the plate with plastic wrap or paper towel, don't it touch the food.
Going on a detoxification program from time to time is a good way to decrease your body's toxic load!
Sunday, July 11, 2010
Simple, yet Powerful Health Tips
Good health is often the result of not interfering with the natural flow of life. God designed us to be healthy and self-healing. It's when we interfere with the life-force that naturally occurs from Above-Down-Inside-Out that health issues can occur. The more interference you can detect and eliminate, the better your life-force will flow.
In Chiropractic Philosophy, we are taught about three intelligences: Universal Intelligence (some people call this God), Innate Intelligence (the life-force within each of us, some people call this the Holy Spirit), and Educated Intelligence. You can override Universal or Innate Intelligence with your Educated Intelligence. Your inner voice might tell you, "You'd be better off with less caffeine" or "How about replacing some of those Twinkies with some fruit?". You can either listen and obey or rationalize your behavior and drown out that voice.
Anyway, this is a subject that is an ongoing discussion and better dealt with on my other blog:
thewordonhealth.blogspot.com The purpose of this blog is to give you physical health tips. Although, most of us know that you cannot separate Spirit-Soul-Body.
Here are some great health tips that are simple, but powerful when applied consistently:
1) Charlotte Gerson (she runs a Natural Healing Institute for cancer in Mexico) says that it's much easier to prevent cancer than to heal it. Include many live/raw foods each day that have all the live, disease-fighting enzymes in them. Lots of fresh fruit and veggies, miso soup, probiotics, etc. She said that white flour can't even sustain life for the lowly maggot! Eat whole grains, especially sprouted!
2) We are a nation of constipation. Most medical doctors will tell you that 3-5 BMs per week is normal. Most natural healthcare practitioners way 2-3 per day! Eat a diet high in vegetable matter and good, clean water. Start your day off with a cup of warm water with fresh squeezed lemon juice. If taken on an empty stomach, it will go directly to the large intestines and stimulate peristalsis - the natural wave-like motion of the intestines. It also gets the liver cleansing!
3) 2 drops of castor oil in the eye each morning can help dissolve catarracts!
4) Regular exercise, clean water, good rest, sunshine, temperance, fresh air, good nutrition, and trust in God all work together to create healing miracles!
5) Essiac tea is Canada's #1 cancer cure!
6) Check out my earlier post about doing a gallbladder cleanse.
More to come!
In Chiropractic Philosophy, we are taught about three intelligences: Universal Intelligence (some people call this God), Innate Intelligence (the life-force within each of us, some people call this the Holy Spirit), and Educated Intelligence. You can override Universal or Innate Intelligence with your Educated Intelligence. Your inner voice might tell you, "You'd be better off with less caffeine" or "How about replacing some of those Twinkies with some fruit?". You can either listen and obey or rationalize your behavior and drown out that voice.
Anyway, this is a subject that is an ongoing discussion and better dealt with on my other blog:
thewordonhealth.blogspot.com The purpose of this blog is to give you physical health tips. Although, most of us know that you cannot separate Spirit-Soul-Body.
Here are some great health tips that are simple, but powerful when applied consistently:
1) Charlotte Gerson (she runs a Natural Healing Institute for cancer in Mexico) says that it's much easier to prevent cancer than to heal it. Include many live/raw foods each day that have all the live, disease-fighting enzymes in them. Lots of fresh fruit and veggies, miso soup, probiotics, etc. She said that white flour can't even sustain life for the lowly maggot! Eat whole grains, especially sprouted!
2) We are a nation of constipation. Most medical doctors will tell you that 3-5 BMs per week is normal. Most natural healthcare practitioners way 2-3 per day! Eat a diet high in vegetable matter and good, clean water. Start your day off with a cup of warm water with fresh squeezed lemon juice. If taken on an empty stomach, it will go directly to the large intestines and stimulate peristalsis - the natural wave-like motion of the intestines. It also gets the liver cleansing!
3) 2 drops of castor oil in the eye each morning can help dissolve catarracts!
4) Regular exercise, clean water, good rest, sunshine, temperance, fresh air, good nutrition, and trust in God all work together to create healing miracles!
5) Essiac tea is Canada's #1 cancer cure!
6) Check out my earlier post about doing a gallbladder cleanse.
More to come!
Tuesday, June 22, 2010
More good news about Vitamin D
Vitamin D has really been in the news lately. It helps with much more than just strong bones. There were a couple more studies that I read recently that I found interesting...
One was done in Canada and found that with adequate Vitamin D levels, there was a reduction in the risk for breast cancer! Vitamin D Supplements and Breast Cancer Risk Reduction
The other article talked about taking a Vitamin D supplement instead of the flu vaccine to decrease the risk of getting the flu. It was effective and non-toxic! Now that's what I like to hear. Vitamin D Boosts Immunity against Flu
If you do take a supplement, take it in the Vitamin D3 form. Common dosages are between 400 - 5,000 I.U.s per day
We all know that prudent sun exposure is good for our health. Be wise about it. Don't get burned, wear a hat, use a non-toxic, non-nanoparticle sunblock and have a good time!
One was done in Canada and found that with adequate Vitamin D levels, there was a reduction in the risk for breast cancer! Vitamin D Supplements and Breast Cancer Risk Reduction
The other article talked about taking a Vitamin D supplement instead of the flu vaccine to decrease the risk of getting the flu. It was effective and non-toxic! Now that's what I like to hear. Vitamin D Boosts Immunity against Flu
If you do take a supplement, take it in the Vitamin D3 form. Common dosages are between 400 - 5,000 I.U.s per day
We all know that prudent sun exposure is good for our health. Be wise about it. Don't get burned, wear a hat, use a non-toxic, non-nanoparticle sunblock and have a good time!
Friday, May 28, 2010
Pesticides
We all know that it is best to avoid pesticides, but it is not always possible. Fortunately, there are some commercially grown fruits and veggies that tend to have lower amounts of chemicals adhering to their surface. The more you consume from the "Clean" list, and the fewer you consume from the "Dirty" list, the lower your toxic load will be. Here are the lists:
DIRTY DOZEN - buy these organic:
celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale, cherries, potatoes, imported grapes
CLEAN 15 - lowest in pesticides:
onions, avocadoes, sweet corn, pineapple, mangos, sweet peas, asparagus, kiwi, cabbage, dggplant, cantaloupe, watermelon, grapefruit, sweet potato, honeydew melon.
It's best to buy organic, pesticide, sustainable agriculture, or biodynamic whenever possible. But, it's also good to know what the best choices are when those aren't available.
Eat healthy!
DIRTY DOZEN - buy these organic:
celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale, cherries, potatoes, imported grapes
CLEAN 15 - lowest in pesticides:
onions, avocadoes, sweet corn, pineapple, mangos, sweet peas, asparagus, kiwi, cabbage, dggplant, cantaloupe, watermelon, grapefruit, sweet potato, honeydew melon.
It's best to buy organic, pesticide, sustainable agriculture, or biodynamic whenever possible. But, it's also good to know what the best choices are when those aren't available.
Eat healthy!
Wednesday, April 28, 2010
Cherry Picking Season is Almost Here!
If you love fresh cherries, have I got the tip for you! For the past several years, my family and I have gone cherry picking. It's a lot of fun and it's easy to get to. The place we love is Villa del Sol. It is just a few miles off the 14 freeway. Go north towards Palmdale and exit Palmdale Blvd. Make a left and go about 5 or so miles. It will be on the right hand side.
The people there are really friendly and you can eat as many cherries you want without paying. The cherries are never sprayed with bad stuff so you can just dust them off and pop them in your mouth.
Picking cherries is fun! Just make sure you PICK ONLY THE FRUIT - LEAVE THE STEM ON THE BRANCH! If you pick the stem, no cherry will grow in that spot next season. You can also cut the stem in half to harvest the fruit, but it's easy just to pick. Be forewarned, though! Picking is fun and you can easily get carried away. You must pay for all cherries you pick and plunk in the bucket they provide for you. Each inch or so in the bucket is about a pound, and it can add up quickly!
Go to http://www.upickcherries.com/ for more info. If you want to go and are coming my way, swing by and I'll ride with you!
The people there are really friendly and you can eat as many cherries you want without paying. The cherries are never sprayed with bad stuff so you can just dust them off and pop them in your mouth.
Picking cherries is fun! Just make sure you PICK ONLY THE FRUIT - LEAVE THE STEM ON THE BRANCH! If you pick the stem, no cherry will grow in that spot next season. You can also cut the stem in half to harvest the fruit, but it's easy just to pick. Be forewarned, though! Picking is fun and you can easily get carried away. You must pay for all cherries you pick and plunk in the bucket they provide for you. Each inch or so in the bucket is about a pound, and it can add up quickly!
Go to http://www.upickcherries.com/ for more info. If you want to go and are coming my way, swing by and I'll ride with you!
Amazing Vitamin D
This vitamin's main function is to keep blood levels of phosphorus and calcium in balance to support bone mineralizaiton, proper nerve and muscle and cell functions. It acts as a hormone that enhances the absorption of calcium and phosphorus in the small intestine.
Inadequate blood levels of Vitamin D can lead to osteoporosis because it reduces calcium absorption.
There is evidence that it also blocks growth and differentiation of cancer cells. Vitamin D has also shown to be influencial in helping autoimmune conditions.
Look at all the conditions Vitamin D is helpful in:
Osteoporosis prevention and treatment
Cancer prevention
Diabetes prevention
Polycystic ovary disease
Depression and other mood disorders
Gum disease prevention
Psoriasis
Seasonal Affective Disorder
Fibromyalgia
Immune Function
In our lifestyles of going from the "cage to the cave" (home to office or vice versa), we don't get outdoors enough to enjoy the sunshine. Top that with improper use of sunscreens/sunblocks and we really have a problem. I have seen low blood levels of Vitamin D in several of my patients.
Correcting the problem is easy; get out more and enjoy HEALTHY sun exposure. Take Vitamin D supplements. They are very inexpensive. Make sure you get them in the D3 form.
If you want some more info on the subject, you can visit http://www.lanisimpson.com/category/vitamin-d/
Inadequate blood levels of Vitamin D can lead to osteoporosis because it reduces calcium absorption.
There is evidence that it also blocks growth and differentiation of cancer cells. Vitamin D has also shown to be influencial in helping autoimmune conditions.
Look at all the conditions Vitamin D is helpful in:
Osteoporosis prevention and treatment
Cancer prevention
Diabetes prevention
Polycystic ovary disease
Depression and other mood disorders
Gum disease prevention
Psoriasis
Seasonal Affective Disorder
Fibromyalgia
Immune Function
In our lifestyles of going from the "cage to the cave" (home to office or vice versa), we don't get outdoors enough to enjoy the sunshine. Top that with improper use of sunscreens/sunblocks and we really have a problem. I have seen low blood levels of Vitamin D in several of my patients.
Correcting the problem is easy; get out more and enjoy HEALTHY sun exposure. Take Vitamin D supplements. They are very inexpensive. Make sure you get them in the D3 form.
If you want some more info on the subject, you can visit http://www.lanisimpson.com/category/vitamin-d/
Saturday, April 17, 2010
Bone Mineral Density Tests
It is a good idea for women to get a Bone Mineral Density test around the age of 35. This gives you a good baseline density level before perimenopause starts to set in. Most DEXA scans come with easy-to-read graph reports. Even if you forget what the doctor said, you can refer back to the graph and see the results.
In case your report is not so user-friendly, here is a chart that shows how to read the scores. Where ever you are on the list, make sure you discuss with your doctor the appropriate diet, lifestyle, and supplement changes you need to make to ensure strong bones for life!
PCBs in Fish Oil Supplements
I was reading about an article regarding certain omega-3 fish oil supplements that were contaminated with PCBs (polychlorinated biphenyls). There was a study done on 10 randomly selected products from a health food store. The levels of PCBs found ranged from very low to amounts high enough to caus concern. Now there is a lawsuit filed against CVS, GNC, Now Health, Omega Protein, Pharmavite, Rite Aid, Solgar, and Twin Lab due to their high concentrations of contaminants. Remember that these products were randomly selected for testing, so there could be other companies that are contaminated.
There is an "acceptable" upper limit for PCBs in fish oil: .09 ppm. Unfortunately, since we do live in a toxic world, it is nearly impossible to remove all the contaminants. I have always said to make sure you know where your supplements are sourced from and how they are processed. The two brands of fish oil I have recommended are Metagenics and Nordic Naturals. They are both made in small batches and have high turnover, which means they aren't sitting on a shelf somewhere for a long time. Also, Metagenics will not ship on a Thursday or Friday to make sure the oils aren't sitting somewhere over the weekend in the heat! That's quality control!
There is an "acceptable" upper limit for PCBs in fish oil: .09 ppm. Unfortunately, since we do live in a toxic world, it is nearly impossible to remove all the contaminants. I have always said to make sure you know where your supplements are sourced from and how they are processed. The two brands of fish oil I have recommended are Metagenics and Nordic Naturals. They are both made in small batches and have high turnover, which means they aren't sitting on a shelf somewhere for a long time. Also, Metagenics will not ship on a Thursday or Friday to make sure the oils aren't sitting somewhere over the weekend in the heat! That's quality control!
Sunday, April 11, 2010
Gallbladder Cleanse
If you have never done a gallbladder cleanse, this is a simple one:
http://lifeevents.org/gall-bladder-cleanse.htm
The only thing I would add to this is to eat 6 apples or drink 6 glasses of unfiltered apple juice per day for 5 days right before you start the cleanse. The malic acid in the apples helps soften the gall stones and decreases any chance of the stones lodging in the bile duct.
I think it is a good idea to cleanse at the beginning of spring to help the body cleanse of some heavier foods we eat in the winter. NOTE: If you know you have active gallbladder inflammation, DO NOT do this or any other cleanse. If you are in doubt, ask your medical doctor. I want this information to help, not harm!
http://lifeevents.org/gall-bladder-cleanse.htm
The only thing I would add to this is to eat 6 apples or drink 6 glasses of unfiltered apple juice per day for 5 days right before you start the cleanse. The malic acid in the apples helps soften the gall stones and decreases any chance of the stones lodging in the bile duct.
I think it is a good idea to cleanse at the beginning of spring to help the body cleanse of some heavier foods we eat in the winter. NOTE: If you know you have active gallbladder inflammation, DO NOT do this or any other cleanse. If you are in doubt, ask your medical doctor. I want this information to help, not harm!
Wednesday, March 31, 2010
Antioxident-Rich Foods
Most of us know that it's good to eat lots of antioxident-rich foods. They help slow down the aging process, fight disease, and combat degeneration. The Oxygen Radical Absorbance Capacity is the level of the antioxident level in a specific food. This ORAC value is a number given to tell us how good it is at fighting free radicals - the enemies to every cell in our bodies. The higher the number, the more potent the antioxident capacity.
Here is a list of the top 20 antioxident-rich foods along with their ORAC values:
1. Small red beans, 1/2 cup - 13727
2. Wild blueberries, 1 cup - 13427
3. Red kidney beans, 1/2 cup - 13259
4. Pinto beans, 1/2 cup - 11864
5. Cultivated blueberries, 1 cup - 9019
6. Cranberries, 1 cup - 8983
7. Artichoke hearts, 1 cup cooked - 7904
8. Blackberries, 1 cup - 7701
9. Dried prunes, 1/2 cup - 7291
10. Raspberries, 1 cup - 6058
11. Strawberries, 1 cup - 5938
12. Red Delicious apple - 5900
13. Granny Smith apple - 5381
14. Pecans, 1 ounce - 5095
15. Sweet cherries, 1 cup - 4873
16. Black Plum - 4844
17. Russet Potato, 1 cooked - 4649
18. Black beans, 1/2 cup - 4181
19. Plum - 4118
20. Gala apple - 3903
We've heard so much about "super fruits", but look at all those "super beans"! If you cook your beans at home, remember to soak them overnight and/or put a stick of Kombu seaweed in the pan while cooking; both these help cut down on gas. Take your digestive enzymes, too!
Here is a list of the top 20 antioxident-rich foods along with their ORAC values:
1. Small red beans, 1/2 cup - 13727
2. Wild blueberries, 1 cup - 13427
3. Red kidney beans, 1/2 cup - 13259
4. Pinto beans, 1/2 cup - 11864
5. Cultivated blueberries, 1 cup - 9019
6. Cranberries, 1 cup - 8983
7. Artichoke hearts, 1 cup cooked - 7904
8. Blackberries, 1 cup - 7701
9. Dried prunes, 1/2 cup - 7291
10. Raspberries, 1 cup - 6058
11. Strawberries, 1 cup - 5938
12. Red Delicious apple - 5900
13. Granny Smith apple - 5381
14. Pecans, 1 ounce - 5095
15. Sweet cherries, 1 cup - 4873
16. Black Plum - 4844
17. Russet Potato, 1 cooked - 4649
18. Black beans, 1/2 cup - 4181
19. Plum - 4118
20. Gala apple - 3903
We've heard so much about "super fruits", but look at all those "super beans"! If you cook your beans at home, remember to soak them overnight and/or put a stick of Kombu seaweed in the pan while cooking; both these help cut down on gas. Take your digestive enzymes, too!
Monday, March 29, 2010
A BIG thanks!
Thanks to all the lovely ladies who attended my class on "Balancing Hormones Naturally" yesterday. We had a super time, filled with helpful information, yummy, healthy treats and hugs!
Keep posted for more information on upcoming classes!
Keep posted for more information on upcoming classes!
Miso Soup reduces risk of Breast Cancer
As reported in the Journal of the National Cancer Institute, Vo. 95, Issue #12, Miso Soup Consumption is linked with up to a 50% reduction in the risk of breast cancer!
As I posted previously, Miso is a live food with many health benefits.
Here is an easy, delicious way to prepare on cup of Miso Soup:
Simmer 1/2 tsp. chopped scallion, 1/2 tsp. crushed seaweed (like wakame), and several pieces of cubed tofu in 1 cup water or stock.
Dissolve 2 tsp. Miso in a small amount of water and add to the soup after removing it from the heat. Never boil miso!
Enjoy!
As I posted previously, Miso is a live food with many health benefits.
Here is an easy, delicious way to prepare on cup of Miso Soup:
Simmer 1/2 tsp. chopped scallion, 1/2 tsp. crushed seaweed (like wakame), and several pieces of cubed tofu in 1 cup water or stock.
Dissolve 2 tsp. Miso in a small amount of water and add to the soup after removing it from the heat. Never boil miso!
Enjoy!
Sunday, February 28, 2010
Thumbprint Cookies
These cookies have been my favorite for a long time. They are so healthy, you can eat them any tme of the day. I often have them for breakfast! I use organic agave syrup for a lower glycemic version. My original recipe was made with pure maple syrup.
THUMBPRINT COOKIES
1 cup whole grain flour - wheat, spelt, rice, quinoa - your choice
1 cup raw rolled oats - ground in coffee grinder
1 cup ground nuts or seeds - almond, walnuts, sunflower - whatever - I prefer these 3
1/2 cup agave or pure maple syrup
1/2 cup cold-pressed or expeller pressed safflower or canola oil
100% fruit spread
Combine the first 5 ingredients.
Use about a walnut-sized amount of dough and roll in a ball.
Place on ungreased cookie sheet.
With thumb, press and indentation in center of dough ball.
Put 1/2 - 1 tsp of fruit spread in the indentation.
Bake at 375* for 15 minutes or so - depending upon desired crispness!
ENJOY!
THUMBPRINT COOKIES
1 cup whole grain flour - wheat, spelt, rice, quinoa - your choice
1 cup raw rolled oats - ground in coffee grinder
1 cup ground nuts or seeds - almond, walnuts, sunflower - whatever - I prefer these 3
1/2 cup agave or pure maple syrup
1/2 cup cold-pressed or expeller pressed safflower or canola oil
100% fruit spread
Combine the first 5 ingredients.
Use about a walnut-sized amount of dough and roll in a ball.
Place on ungreased cookie sheet.
With thumb, press and indentation in center of dough ball.
Put 1/2 - 1 tsp of fruit spread in the indentation.
Bake at 375* for 15 minutes or so - depending upon desired crispness!
ENJOY!
Saturday, February 27, 2010
Almond Milk
Many of my patients have been looking for alternatives to cow's milk, soy milk, and rice milk. Almond milk or other nut or seed milks are good alternatives.
Almond milk is very easy to make at home. It will stay in the fridge for a few days. Use it on cereal, in tea or coffee, or in baking.
ALMOND MILK
2 cups water (for the milk itself)
1 cup whole, raw almonds
1 tsp vanilla
pure maple syrup, agave syrup or honey (optional)
Put about an inch of water in a frying pan and bring to boil. Add the almonds. Blanche for about 1 minute or until the skins pop off easily. Pour in strainer and rinse with cool water. Pop the skins off and discard. Put the almonds in a blender with the 2 cups of water, vanilla, and sweetner if desired. Blend thoroughly. Strain the almond pulp. You can use the pulp by itself as a snack, in yogurt, in oatmeal or whatever. I have also used it as a scrub in the shower! This is especially effective if you left the skins on.
Options: 1) If desired, you can just use the almonds raw and not blanche or skin them. 2) You can leave the milk unstrained. This I only recommened if you are using it on cereal because the pulp will settle to the bottom in a cup of tea.
ENJOY!
Almond milk is very easy to make at home. It will stay in the fridge for a few days. Use it on cereal, in tea or coffee, or in baking.
ALMOND MILK
2 cups water (for the milk itself)
1 cup whole, raw almonds
1 tsp vanilla
pure maple syrup, agave syrup or honey (optional)
Put about an inch of water in a frying pan and bring to boil. Add the almonds. Blanche for about 1 minute or until the skins pop off easily. Pour in strainer and rinse with cool water. Pop the skins off and discard. Put the almonds in a blender with the 2 cups of water, vanilla, and sweetner if desired. Blend thoroughly. Strain the almond pulp. You can use the pulp by itself as a snack, in yogurt, in oatmeal or whatever. I have also used it as a scrub in the shower! This is especially effective if you left the skins on.
Options: 1) If desired, you can just use the almonds raw and not blanche or skin them. 2) You can leave the milk unstrained. This I only recommened if you are using it on cereal because the pulp will settle to the bottom in a cup of tea.
ENJOY!
Monday, February 15, 2010
Miso Soup
Miso is a great, live food that helps to restore the health of your digestive tract, thereby affecting the rest of your whole body. It is a type of probiotic - similar to the supplements that are so popular. Miso is a thick paste made from fermented whole grains and soybeans. When something is fermented, it is naturally partially broken down, so it makes it easier to digest and assimilate, even if you had previously had a difficult time with that particular food. Miso comes in dark, medium, and light varieties. The dark misos should be eaten in the colder winter months. Use the medium in the spring and fall, and the light varieties in summer.
The easiest way to eat miso is in soup. It is very easy to prepare and quite delicious. Since miso is a live food; meaning it has live, healthy microorganisms, like lactobacilus, it should NEVER be boiled.
MISO SOUP
1 1/2 cup water, or soup stock (fish, veggie, chicken)
1 1/2 cup mixed, chopped veggies (broccoli, sweet potato, carrots, kale, collards, onions, seaweed - whatever you like)
~ 1 TBSP miso - to taste
Put the water or stock in a sauce pan and add the harder veggies. Bring to boil, then reduce to medium. Add the softer veggies and cook till all veggies are BRIGHT in color - not dead. So, the carrots and sweet potatoes might take 7-8 minutes, where the broccoli and onions about 5, and greens about 2-3.
While veggies are still cooking, take about 1/4 cup of the water out and put into a seperate bowl. Add the miso. Stir till dissolved. Take the soup off the flame. Add the miso, stir, and enjoy!
The easiest way to eat miso is in soup. It is very easy to prepare and quite delicious. Since miso is a live food; meaning it has live, healthy microorganisms, like lactobacilus, it should NEVER be boiled.
MISO SOUP
1 1/2 cup water, or soup stock (fish, veggie, chicken)
1 1/2 cup mixed, chopped veggies (broccoli, sweet potato, carrots, kale, collards, onions, seaweed - whatever you like)
~ 1 TBSP miso - to taste
Put the water or stock in a sauce pan and add the harder veggies. Bring to boil, then reduce to medium. Add the softer veggies and cook till all veggies are BRIGHT in color - not dead. So, the carrots and sweet potatoes might take 7-8 minutes, where the broccoli and onions about 5, and greens about 2-3.
While veggies are still cooking, take about 1/4 cup of the water out and put into a seperate bowl. Add the miso. Stir till dissolved. Take the soup off the flame. Add the miso, stir, and enjoy!
Wednesday, February 10, 2010
Biological Aging Markers
There is a difference between chronological age and biological age. When calculating your biological age, they use parameters like how often you exercise, blood pressure, diet, stress management, and other markers. A more detailed way is to actually measure the length of the ends of your DNA, called telomeres. As we age, they shorten with each DNA replication.
Good news, though! Omega 3 fatty acids and chinese tea have been shown to actually preserve the telomere length, thereby slowing the aging process.
So, keep drinking your chinese tea - Black tea can be drank first thing in the morning on an empty stomach. Green and oolong teas are natural fat emulsifiers, so are best drank with meals.
Good sources of Omega 3s are ground flax seeds, walnuts, edamame, cold water fish, and of course Omega 3 - EPA/DHA supplements!
Good news, though! Omega 3 fatty acids and chinese tea have been shown to actually preserve the telomere length, thereby slowing the aging process.
So, keep drinking your chinese tea - Black tea can be drank first thing in the morning on an empty stomach. Green and oolong teas are natural fat emulsifiers, so are best drank with meals.
Good sources of Omega 3s are ground flax seeds, walnuts, edamame, cold water fish, and of course Omega 3 - EPA/DHA supplements!
Tuesday, February 9, 2010
Prostate Cancer
Prostate cancer is the 4th most common cancer among males. There are 400,000 new cases diagnoses per year and this type of cancer accounts for about 4% of all cancers.
Studies done in Uraguay, Italy, and Sweden all show the same thing: dairy, meat, and animal fat consumption increase the risks of prostate cancer, while increasing fruit, especially tomatoes, and Vitamin # and Selenium intake decrease the risks.
The connection between dairy and the cancer may be due to the way the calcium in the dairy disrupts tne Vitamin D balance, the increase in IGF-1 (insulin-like growth factor), or the effect of dairy on testosterone. Either way, the message is clear: decrease or eliminate your dairy consumption.
Changing protein sources from animal to plant types have a beneficial effect on IGF-1 levels. This is good news for diabetics. Although we have been conditioned to think that diabetics need lots of animal protein, they can be assured that they will be getting enough protein from plant sources and cleaning up their blood risk factors for the disease. I covered concept in my "Balancing pH" class.
Isoflavones in soymilk have been shown to decrease cancer cell growth in humans as well.
One study in Greece showed that by increasing olive oil and tomato consumption reduced the risk of prostate cancer by as much as 41%!
In my observation, you can't go wrong with increasing fruits and veggies while decreasing the amounts of animal products in your diet. There is ALWAYS a benefit!
sources: http://www.pcrm.org/, and Dr. Ted Morter's "The Book of Nutrition", "Correlative Urinalysis", and "Nutrition Homestudy" tape series.
Be Healthy!
Studies done in Uraguay, Italy, and Sweden all show the same thing: dairy, meat, and animal fat consumption increase the risks of prostate cancer, while increasing fruit, especially tomatoes, and Vitamin # and Selenium intake decrease the risks.
The connection between dairy and the cancer may be due to the way the calcium in the dairy disrupts tne Vitamin D balance, the increase in IGF-1 (insulin-like growth factor), or the effect of dairy on testosterone. Either way, the message is clear: decrease or eliminate your dairy consumption.
Changing protein sources from animal to plant types have a beneficial effect on IGF-1 levels. This is good news for diabetics. Although we have been conditioned to think that diabetics need lots of animal protein, they can be assured that they will be getting enough protein from plant sources and cleaning up their blood risk factors for the disease. I covered concept in my "Balancing pH" class.
Isoflavones in soymilk have been shown to decrease cancer cell growth in humans as well.
One study in Greece showed that by increasing olive oil and tomato consumption reduced the risk of prostate cancer by as much as 41%!
In my observation, you can't go wrong with increasing fruits and veggies while decreasing the amounts of animal products in your diet. There is ALWAYS a benefit!
sources: http://www.pcrm.org/, and Dr. Ted Morter's "The Book of Nutrition", "Correlative Urinalysis", and "Nutrition Homestudy" tape series.
Be Healthy!
Friday, February 5, 2010
Good info for your Liver
Check out these tasty recipes!
http://www.liverdoctor.com/index.php?page=newsletter&id=28&article=130
http://www.liverdoctor.com/index.php?page=newsletter&id=28&article=130
Calcium
A commonly asked question is, "How can I get enough calcium if I don't drink milk?"
While there is lots of calcium in milk, it is not the best absorbable form for humans. Cow milk is meant for a baby cow to double its birth weight in 30 days. Human milk is meant for a baby human to double its birth weight in 6 months. The nutrient composition is very different. Mother cows get all their calcium from the grass they eat. We, as humans, can get all the calcium we need from the vegetable kingdom as well.
The following is a list of vegetable-based sources highly absorbable calcium: Low-oxylate greens (bok choy, broccoli, kale, chinese cabbage, and collard greens), juices fortified with calcium citrate malate, calcium-set tofu, sesame seeds, and almonds.
Also, keeping your animal protein consumption low, no more than about 40 grams per day, will decrease your body's need to pull calcium and other alkalinizing minerals out of the bones to neutralize the acid generated by those proteins.
For more information, go to
http://www.pcrm.org/health/diabetes/pdfs/ADAVegetarianPositionPaper2009.pdf
While there is lots of calcium in milk, it is not the best absorbable form for humans. Cow milk is meant for a baby cow to double its birth weight in 30 days. Human milk is meant for a baby human to double its birth weight in 6 months. The nutrient composition is very different. Mother cows get all their calcium from the grass they eat. We, as humans, can get all the calcium we need from the vegetable kingdom as well.
The following is a list of vegetable-based sources highly absorbable calcium: Low-oxylate greens (bok choy, broccoli, kale, chinese cabbage, and collard greens), juices fortified with calcium citrate malate, calcium-set tofu, sesame seeds, and almonds.
Also, keeping your animal protein consumption low, no more than about 40 grams per day, will decrease your body's need to pull calcium and other alkalinizing minerals out of the bones to neutralize the acid generated by those proteins.
For more information, go to
http://www.pcrm.org/health/diabetes/pdfs/ADAVegetarianPositionPaper2009.pdf
Friday, January 29, 2010
ENZYMES
I wanted to give a great BIG "Thank You" to Barb Williams for being my guest on the Beyond Harmony radio show today. We had a great time and shared lots of helpful, healthy information.
To summarize:
Enzymes are special proteins in our bodies that are essential for achieving and maintaining good health. They have 4 main functions: to break down food into usuable nutrients, to circulate and deliver those nutrients to the cells, to decrease inflammation and allergens, and to eliminate environmental and metabolic waste products. They keep our blood and the rest of our bodies healthy.
Without enzymes we would die and unfortunately, with our SAD (standard American diet), many of us are dying slowly.
We get the enzymes we need from the fresh fruits and vegetables we eat. The glands of our digestive organs also secrete enzymes. If we eat too much processed, overcooked food and not enough fresh, raw food, we can't get the enzymes we need. This leads to our glands having to overwork leading to chronic degenerative diseases like arthritis, diabetes, and others.
Since it is a well known fact that over 85% of diseases are self-inflicted, isn't it a good idea to know how to make better lifestyle choices? One better choice is to eat more raw foods.
Barb Williams and her family have recently made a high-quality decision to transition into a "raw food diet". This means that everything you eat has all the enzymes still intact. It doesn't mean that everything needs to be cold , just not heated above about 120*. Technically it can still be slightly cooked or warmed and still be raw. As long as the enzymes are still active. Barb shared with us some of the benefits of eating more raw foods: more energy, better sleep, fewer food cravings, clearer eyes and skin, and generally feeling better. She is just a normal gal like me; a real-life person who has 2 kids and they have been seeing the benefits, too!
She says that the book RAWvolution by Matt Amsden is a great resource, and any book by Sarma Melngailis or Matthew Kenney are also good. Here are a couple of her favorite recipes:
EMERALD APPLESAUCE
2 LARGE APPLES
1/2 BUNCH (ABOUT 1 CUP) FRESH PARSLEY
Blend well in a blender and enjoy! Makes 2 cups
MARINATED BOK CHOY SALAD
5 HEADS BABY BOK CHOY
1/3 CUP EVOO
1/4 CUP NAMA SHOYU (RAW SOY SAUCE)
4 CLOVES GARLIC, PEELED
Starting from the bottom of the plant, chop the bok choy stalks into half inch pieces, leaving the leaves whole. In a blender, combine just the EVOO, Nama Shoyu and garlic. Blend thoroughly. Add the bok choy, toss well and serve! Makes 2 servings.
To summarize:
Enzymes are special proteins in our bodies that are essential for achieving and maintaining good health. They have 4 main functions: to break down food into usuable nutrients, to circulate and deliver those nutrients to the cells, to decrease inflammation and allergens, and to eliminate environmental and metabolic waste products. They keep our blood and the rest of our bodies healthy.
Without enzymes we would die and unfortunately, with our SAD (standard American diet), many of us are dying slowly.
We get the enzymes we need from the fresh fruits and vegetables we eat. The glands of our digestive organs also secrete enzymes. If we eat too much processed, overcooked food and not enough fresh, raw food, we can't get the enzymes we need. This leads to our glands having to overwork leading to chronic degenerative diseases like arthritis, diabetes, and others.
Since it is a well known fact that over 85% of diseases are self-inflicted, isn't it a good idea to know how to make better lifestyle choices? One better choice is to eat more raw foods.
Barb Williams and her family have recently made a high-quality decision to transition into a "raw food diet". This means that everything you eat has all the enzymes still intact. It doesn't mean that everything needs to be cold , just not heated above about 120*. Technically it can still be slightly cooked or warmed and still be raw. As long as the enzymes are still active. Barb shared with us some of the benefits of eating more raw foods: more energy, better sleep, fewer food cravings, clearer eyes and skin, and generally feeling better. She is just a normal gal like me; a real-life person who has 2 kids and they have been seeing the benefits, too!
She says that the book RAWvolution by Matt Amsden is a great resource, and any book by Sarma Melngailis or Matthew Kenney are also good. Here are a couple of her favorite recipes:
EMERALD APPLESAUCE
2 LARGE APPLES
1/2 BUNCH (ABOUT 1 CUP) FRESH PARSLEY
Blend well in a blender and enjoy! Makes 2 cups
MARINATED BOK CHOY SALAD
5 HEADS BABY BOK CHOY
1/3 CUP EVOO
1/4 CUP NAMA SHOYU (RAW SOY SAUCE)
4 CLOVES GARLIC, PEELED
Starting from the bottom of the plant, chop the bok choy stalks into half inch pieces, leaving the leaves whole. In a blender, combine just the EVOO, Nama Shoyu and garlic. Blend thoroughly. Add the bok choy, toss well and serve! Makes 2 servings.
Wednesday, January 20, 2010
Converting your Diet
NOTE: THIS IS A WORK IN PROGRESS AND I WILL BE CONTINUING TO ADD TO IT! KEEP CHECKING BACK!
When starting to eat healthier, you can start to make small changes that will allow you to still enjoy the "tastes" or "feel" of your favorite foods and drinks while decreasing your toxic intake. In this article, I will help you replace some of your unhealthy favorites into healthier, more nutrient dense foods. Please keep an open mind and heart. I know we eat what we do because that's what we like. And, if I may be so bold, we are addicted to certain things! Just eating white sugar and caffeine is addicting enough, without all the additives that they put into fast and convenience foods to increase the cravings even more. So, while these new foods aren't exactly like the former ones, give them a try and start to retrain your taste buds as to what real food is. I hope they will become your new favorites!
SODA is so crisp and bubbly! You can read my other posts about the dangers of HFCS and artificial sweetners. Not to mention the other chemical additives. Sparkling mineral water, with or without fruit juice added are great substitutes. Also, more "natural" sodas with pure cane sugar or stevia or sugar alcohols (xylitol, erythritol, etc.) are healthier choices. Zevia is good. Beware! Even some that call themselves "natural" may still have splenda. Read the label!The natural sodas should still be limited as they can still disrupt your gut flora (healthy bacteria) and cause digestive problems.
PASTA Until you get accustomed to whole grain pasta, a good alternative to white pasta is Barilla in the yellow box. It has chick peas, lentils and other whole foods that give it a denser nutrient content and more fiber. It cooks up light and very tasty. Brown rice pasta is also nice and gets us away from so much wheat. Try quinoa, corn, spelt, soba (buckwheat) and whole wheat pasta as well.
COOKIES Make an agreement with yourself that you will only eat homemade treats - unless you buy them at the health food store and carefully read the labels - because this will not only allow you to use whole grain flours and less refined sugar, but also eliminate the preservatives. Start converting your recipes to use organic cane sugar and white whole wheat flour. Then expand out to whole wheat, brown rice, quinoa, spelt, and kamut flours. You will find you start to prefer a hardier cookie or brownie and your body will thank you. Later, you can start to use lower glycemic sweetners like brown rice syrup, barley malt and agave syrup.
OILS The two I use in my house are EVOO (extra virgin olive oil) and Canola. EVOO can be used in most baking items as well as other cooking. I use Canola if I really don't want to taste the flavor of the oil and if I am stir-frying since it is very stable at higher heats.
BUTTER Buy organic if possible. Another option is to use Earth Balance a non-hydrogenated, non GMO blend of different oils. It is heart healthy and can be used just like butter in everything. There is an organic version at Trader Joe's, but you can even find it at WalMart.
When starting to eat healthier, you can start to make small changes that will allow you to still enjoy the "tastes" or "feel" of your favorite foods and drinks while decreasing your toxic intake. In this article, I will help you replace some of your unhealthy favorites into healthier, more nutrient dense foods. Please keep an open mind and heart. I know we eat what we do because that's what we like. And, if I may be so bold, we are addicted to certain things! Just eating white sugar and caffeine is addicting enough, without all the additives that they put into fast and convenience foods to increase the cravings even more. So, while these new foods aren't exactly like the former ones, give them a try and start to retrain your taste buds as to what real food is. I hope they will become your new favorites!
SODA is so crisp and bubbly! You can read my other posts about the dangers of HFCS and artificial sweetners. Not to mention the other chemical additives. Sparkling mineral water, with or without fruit juice added are great substitutes. Also, more "natural" sodas with pure cane sugar or stevia or sugar alcohols (xylitol, erythritol, etc.) are healthier choices. Zevia is good. Beware! Even some that call themselves "natural" may still have splenda. Read the label!The natural sodas should still be limited as they can still disrupt your gut flora (healthy bacteria) and cause digestive problems.
PASTA Until you get accustomed to whole grain pasta, a good alternative to white pasta is Barilla in the yellow box. It has chick peas, lentils and other whole foods that give it a denser nutrient content and more fiber. It cooks up light and very tasty. Brown rice pasta is also nice and gets us away from so much wheat. Try quinoa, corn, spelt, soba (buckwheat) and whole wheat pasta as well.
COOKIES Make an agreement with yourself that you will only eat homemade treats - unless you buy them at the health food store and carefully read the labels - because this will not only allow you to use whole grain flours and less refined sugar, but also eliminate the preservatives. Start converting your recipes to use organic cane sugar and white whole wheat flour. Then expand out to whole wheat, brown rice, quinoa, spelt, and kamut flours. You will find you start to prefer a hardier cookie or brownie and your body will thank you. Later, you can start to use lower glycemic sweetners like brown rice syrup, barley malt and agave syrup.
OILS The two I use in my house are EVOO (extra virgin olive oil) and Canola. EVOO can be used in most baking items as well as other cooking. I use Canola if I really don't want to taste the flavor of the oil and if I am stir-frying since it is very stable at higher heats.
BUTTER Buy organic if possible. Another option is to use Earth Balance a non-hydrogenated, non GMO blend of different oils. It is heart healthy and can be used just like butter in everything. There is an organic version at Trader Joe's, but you can even find it at WalMart.
Thursday, January 14, 2010
LIVER CLEANSING
I have lots of patients who want to start liver cleanses after the holidays. There is a lot of information I can share, and each person should have their own program depending upon their body's needs. If you are interested, email me at drdeb4u@yahoo.com and I will send you some info.
In the meantime, here is a great liver cleansing soup: http://www.liverdoctor.com/index.php?page=liver-problems&subpage=cirrhosis
I am already on my third batch! I found all the ingredients at a combination of Trader Joe's, Lassen's and Whole Foods. The only thing I couldn't find was the reshi mushroom. Make sure everything is organinc, if possible.
Happy Cleansing!
In the meantime, here is a great liver cleansing soup: http://www.liverdoctor.com/index.php?page=liver-problems&subpage=cirrhosis
I am already on my third batch! I found all the ingredients at a combination of Trader Joe's, Lassen's and Whole Foods. The only thing I couldn't find was the reshi mushroom. Make sure everything is organinc, if possible.
Happy Cleansing!
Sunday, January 10, 2010
Reading Labels
As some of you know, I am often a guest on the Beyond Harmony radio show on KHTS 1220. I had a suggestion from one of my patients and listeners (thanks Wendi!) to talk about reading labels on the show. Incidently, I am always open to suggestions on what to talk about.
On Friday, 1/8/10, I spoke about reading labels to know what to look for when reading ingredient lists of foods and nutritional supplements. Here are some highlights of that show. If you have any other questions, you can always email me at drdeb4u@yahoo.com.
ENRICHED When looking for bread, crackers, and just about any product that contains flour, this term can be misleading. When processing the flour, they mechanically strip it of bran, germ, oils, etc. This makes for a lighter flour that we all enjoy in things like cakes, breads, and cookies. It also increases the shelf life because it takes away all the oil that can go rancid. The problem is that it also depletes most of the fiber and nutritional value with it. After they have stripped it, they then "enrich" the flour with a few vitamins and mineral (usually of low quality or synthetic) so that some of the nutrition is added back in. There have even been some breads and cereals that were "enriched" with iron filings! You could actually take a magnet over the cereal and the iron filings would collect on the magnet!
So the flour loses 40 or so known nutritients and the manufacturers add back a dozen or so. I say "known" because we are always learning more and more about the phytonutrients found in nature. I like to use the "robber" analogy regarding "enriching". Say you have $100 in your wallet and a robber attacks you and steals it. He then has a little bit a conscience and decides to give you back $12. Would you feel "enriched"?
The answer: buy whole grain flours, preferrably organically grown.
BLEACHED is both a mechanical and chemical term. The more you mechanically process a flour, the more refined it becomes, and the whiter it looks. Then they expose it to chlorine gas to strip the starches and oils that rapidly spoil the grain. This proceedure leads not only to depleting the nutrient content by 50-90%, depending upon the nutrient, but also can cause an "alloxan" chemical to be produces which has shown some problems in lab animals.
Interestingly enough, the longer a flour just sits around, the whiter it gets anyway. There is kind of a natural "bleaching" process that happens. The chlorine gas artificially ages the flour.
The answer: buy unbleached flours.
FORTIFIED means that they have added nutrients that didn't naturally occur to foods. Some common examples are iodine to salt and vitamins A and D to milk. They also add flouride to water, calcium carbonate to juices, omega 3 oils to soil milk. The concept of fortifying foods is a good one, you just need to know that the nutrients they add most likely are the cheapest form which means that your body probably is not absorbing much of it. Also, usually they are synthetic. Sometimes things are genetically modified to be fortified. An example is "Golden Rice" which has been genetically modified with beta carotene.
The answer: eat a variety of whole foods like whole, organic grains, vegetables, fruits, nuts, seeds, and beans and you'll get all the fortification you need.
HIGH FRUCTOSE CORN SYRUP This has been a buzz word for a couple of years now. HFCS is a sweetner that is mechically and chemically derived from corn. First of all, most corn in this country is contains GMOs. Then they process it in a way that, when eaten, causes a lot of stress to the body. Two common things is that HFCS causes insulin resistance, predisposing you to diabetes. And it also causes leptin resistance, preventing your body from sensing when it is full, which leads to overeating.
The answer: choose foods and drinks sweetened with fruit juices or raw, organic cane juice, stevia, honey, rice or barley syrups.
OILS When choosing oils, you want to look for a few things. First, choose oil that is in a dark bottle; either amber or green. Or in a can or pot. Light oxidizes fats just like heat does. Secondly, make sure on the label it says cold-pressed, expeller-pressed or cold expeller-pressed. Expeller pressed means that they have mechanically extracted the oil. Cold pressed is when they expeller press the nut or seed in a climate-controlled environment below 120*. This is for more delicate oils like flax or grape seed. If the label doesn't say these words, then the oils have been chemically extracted by such chemicals as hexane, phosphoric acid, sodium hydroxide, sulphuric acid, bleaching agents, and deodorizers. Yuck! They also have been exposed to high heat and the oil might already be rancid when you buy it.
The answer: spend a little more and get good oils.
FOOD IRRADIATION This is a process where they expose food or food ingredients to ionizing radiation. It is supposed to kill all the bad bacteria that causes food to spoil. Obviously, there are many problems created as well. Some are: killing the good bacteria as well, devitalizing and denaturing the food, increase aflotoxin production, increase in free radicals, tumor promotion, masks spoiled food, it doesn't destroy the bacterial toxins already present, chemical changes that are harmful to human consumption, genetic changes, mutant DNA, cancer producing, ataxia, Multiple Sclerosis symptoms, polyploidy (babies being born with too many fingers to women who ate the irradiated food). I don't know, but it just is scarey to think that with all we know about radiation, that we would deliberately expose our food to the stuff. I tried to cut and paste the "Radura" which is the logo that shows food has been irradiated. Which, by the way, the government doesn't mandate to be displayed. So, we could be eating the stuff and not know it. If you go to http://en.wikipedia.org/wiki/Food_irradiation you can see the picture so you know what you are looking at. It is quite cute and innocent looking.
The answer: buy organic, biodynamic, natural foods.
This next section will be what to look for in some vitamin and mineral supplements. There are many forms of nutrients, and some are more bioactive than others. This means your body can easily absorb them and use them to improve your health.
VITAMIN E is natural in the "d-alpha tocopherol" form. If it says "d-l alpha tocopherol" you know it is synthetic. It is optimal to get vitamin E in "mixed tocopherol" form. That means it is in a 1:1 ratio of d-alpha combined with a combo or gamma/delta/beta tocopherols.
CALCIUM Most people buy calcium to help them have strong, healthy bones. It takes much more than calcium to achieve that. In addition to exercise, low protein diet, and healthy sunshine, your body needs many nutrients together to build bone. Calcium, phospherous, sodium, magnesium, chromium, copper, potassium, manganese, iron, zinc, proteins, and other organic factors are all needed. The best form of calcium for this comes in the form Micro Crystalline Hydroxy Apatite. It will also read MCHC on the label. This is a complete bone food than actually comes from bone. Make sure the company only uses bone from Argentina or New Zeland. Calcium Citrate is also a good, absorbable form. Calcium Oxide or Carbonate are the worst.
MAGNESIUM is can cause diarrhea in many people, which is why you can buy things like Milk of Magnesia as laxatives. The best form that is highly absorbable and won't have you running for the bathroom is Magnesium Glycinate. Magnesium Citrate is good also. Magnesium Oxide is the worst.
VITAMIN D buy this vitamin in the D3 or cholecalciferol form.
FOLIC ACID many people lack the proper coenzymes to convert folic acid into its bioactive form. The best way to buy it is in the "5-formyl tetrahydrofolate" or "L-5 methyl tetrahydrofolate" or "metafolate" forms.
VITAMIN C can be harsh on sensitive digestive systems if bought in the pure ascorbic acid form. It's best to get it "esterfied" like in Ester-C, or in mineral ascorbate forms. They are buffered and gentler on the system. Also look for "bioflavinoids" on the label like rutin and quercitin. They complete the vitamin C complex.
B VITAMINS Unless you are taking specific B vitamins for specific health issues, it is best to take the Bs in a ratio balanced form. It will read "ratio balanced" on the label.
NIACIN is Vitamin B3. Make sure it is in the "flush-free" form if you are taking it at high dosages for specific health concerns like detoxification or high cholesterol.
CHELATED MINERALS are minerals bound with natrual amino acids. They are more bio-available and can pass through the stomach acid intact. Generally, it is best to take a multi-mineral supplement that are chelated.
OMEGA 3s Since they are oils and can go rancid quickly, it is best to buy them in smaller batches. Make sure you buy EPA/DHA supplements that have been "third party certified and assayed" This means they have been tested by an objective party for purity and to make sure there are no detectable heavy metals, pesticides and other contaminents. Buy them in solid plastic or dark glass bottles; never clear/see-through.
PROBIOTICS are very delicate and should be refrigerated. The Lactobacillus Acidophilus NCFM form is the highest quality, most effective, and most tested and stable form. Also include the Bifidus bacteria in your supplement. Make sure that they are guaranteed through the EXPIRATION date, not the manufacture date. Ask if your supplier receives them in a refrigerated shipment.
FIBER It is best to take fiber in a combination of soluble and insoluble forms. Brown rice and oat bran, beet fiber, soy fiber and for most people, psyllium are excellent forms. There is a new rage on the market of fibers containg "polyethylene glycol". This is a form of polyester and, in my opinion, should not be ingested.
On Friday, 1/8/10, I spoke about reading labels to know what to look for when reading ingredient lists of foods and nutritional supplements. Here are some highlights of that show. If you have any other questions, you can always email me at drdeb4u@yahoo.com.
ENRICHED When looking for bread, crackers, and just about any product that contains flour, this term can be misleading. When processing the flour, they mechanically strip it of bran, germ, oils, etc. This makes for a lighter flour that we all enjoy in things like cakes, breads, and cookies. It also increases the shelf life because it takes away all the oil that can go rancid. The problem is that it also depletes most of the fiber and nutritional value with it. After they have stripped it, they then "enrich" the flour with a few vitamins and mineral (usually of low quality or synthetic) so that some of the nutrition is added back in. There have even been some breads and cereals that were "enriched" with iron filings! You could actually take a magnet over the cereal and the iron filings would collect on the magnet!
So the flour loses 40 or so known nutritients and the manufacturers add back a dozen or so. I say "known" because we are always learning more and more about the phytonutrients found in nature. I like to use the "robber" analogy regarding "enriching". Say you have $100 in your wallet and a robber attacks you and steals it. He then has a little bit a conscience and decides to give you back $12. Would you feel "enriched"?
The answer: buy whole grain flours, preferrably organically grown.
BLEACHED is both a mechanical and chemical term. The more you mechanically process a flour, the more refined it becomes, and the whiter it looks. Then they expose it to chlorine gas to strip the starches and oils that rapidly spoil the grain. This proceedure leads not only to depleting the nutrient content by 50-90%, depending upon the nutrient, but also can cause an "alloxan" chemical to be produces which has shown some problems in lab animals.
Interestingly enough, the longer a flour just sits around, the whiter it gets anyway. There is kind of a natural "bleaching" process that happens. The chlorine gas artificially ages the flour.
The answer: buy unbleached flours.
FORTIFIED means that they have added nutrients that didn't naturally occur to foods. Some common examples are iodine to salt and vitamins A and D to milk. They also add flouride to water, calcium carbonate to juices, omega 3 oils to soil milk. The concept of fortifying foods is a good one, you just need to know that the nutrients they add most likely are the cheapest form which means that your body probably is not absorbing much of it. Also, usually they are synthetic. Sometimes things are genetically modified to be fortified. An example is "Golden Rice" which has been genetically modified with beta carotene.
The answer: eat a variety of whole foods like whole, organic grains, vegetables, fruits, nuts, seeds, and beans and you'll get all the fortification you need.
HIGH FRUCTOSE CORN SYRUP This has been a buzz word for a couple of years now. HFCS is a sweetner that is mechically and chemically derived from corn. First of all, most corn in this country is contains GMOs. Then they process it in a way that, when eaten, causes a lot of stress to the body. Two common things is that HFCS causes insulin resistance, predisposing you to diabetes. And it also causes leptin resistance, preventing your body from sensing when it is full, which leads to overeating.
The answer: choose foods and drinks sweetened with fruit juices or raw, organic cane juice, stevia, honey, rice or barley syrups.
OILS When choosing oils, you want to look for a few things. First, choose oil that is in a dark bottle; either amber or green. Or in a can or pot. Light oxidizes fats just like heat does. Secondly, make sure on the label it says cold-pressed, expeller-pressed or cold expeller-pressed. Expeller pressed means that they have mechanically extracted the oil. Cold pressed is when they expeller press the nut or seed in a climate-controlled environment below 120*. This is for more delicate oils like flax or grape seed. If the label doesn't say these words, then the oils have been chemically extracted by such chemicals as hexane, phosphoric acid, sodium hydroxide, sulphuric acid, bleaching agents, and deodorizers. Yuck! They also have been exposed to high heat and the oil might already be rancid when you buy it.
The answer: spend a little more and get good oils.
FOOD IRRADIATION This is a process where they expose food or food ingredients to ionizing radiation. It is supposed to kill all the bad bacteria that causes food to spoil. Obviously, there are many problems created as well. Some are: killing the good bacteria as well, devitalizing and denaturing the food, increase aflotoxin production, increase in free radicals, tumor promotion, masks spoiled food, it doesn't destroy the bacterial toxins already present, chemical changes that are harmful to human consumption, genetic changes, mutant DNA, cancer producing, ataxia, Multiple Sclerosis symptoms, polyploidy (babies being born with too many fingers to women who ate the irradiated food). I don't know, but it just is scarey to think that with all we know about radiation, that we would deliberately expose our food to the stuff. I tried to cut and paste the "Radura" which is the logo that shows food has been irradiated. Which, by the way, the government doesn't mandate to be displayed. So, we could be eating the stuff and not know it. If you go to http://en.wikipedia.org/wiki/Food_irradiation you can see the picture so you know what you are looking at. It is quite cute and innocent looking.
The answer: buy organic, biodynamic, natural foods.
This next section will be what to look for in some vitamin and mineral supplements. There are many forms of nutrients, and some are more bioactive than others. This means your body can easily absorb them and use them to improve your health.
VITAMIN E is natural in the "d-alpha tocopherol" form. If it says "d-l alpha tocopherol" you know it is synthetic. It is optimal to get vitamin E in "mixed tocopherol" form. That means it is in a 1:1 ratio of d-alpha combined with a combo or gamma/delta/beta tocopherols.
CALCIUM Most people buy calcium to help them have strong, healthy bones. It takes much more than calcium to achieve that. In addition to exercise, low protein diet, and healthy sunshine, your body needs many nutrients together to build bone. Calcium, phospherous, sodium, magnesium, chromium, copper, potassium, manganese, iron, zinc, proteins, and other organic factors are all needed. The best form of calcium for this comes in the form Micro Crystalline Hydroxy Apatite. It will also read MCHC on the label. This is a complete bone food than actually comes from bone. Make sure the company only uses bone from Argentina or New Zeland. Calcium Citrate is also a good, absorbable form. Calcium Oxide or Carbonate are the worst.
MAGNESIUM is can cause diarrhea in many people, which is why you can buy things like Milk of Magnesia as laxatives. The best form that is highly absorbable and won't have you running for the bathroom is Magnesium Glycinate. Magnesium Citrate is good also. Magnesium Oxide is the worst.
VITAMIN D buy this vitamin in the D3 or cholecalciferol form.
FOLIC ACID many people lack the proper coenzymes to convert folic acid into its bioactive form. The best way to buy it is in the "5-formyl tetrahydrofolate" or "L-5 methyl tetrahydrofolate" or "metafolate" forms.
VITAMIN C can be harsh on sensitive digestive systems if bought in the pure ascorbic acid form. It's best to get it "esterfied" like in Ester-C, or in mineral ascorbate forms. They are buffered and gentler on the system. Also look for "bioflavinoids" on the label like rutin and quercitin. They complete the vitamin C complex.
B VITAMINS Unless you are taking specific B vitamins for specific health issues, it is best to take the Bs in a ratio balanced form. It will read "ratio balanced" on the label.
NIACIN is Vitamin B3. Make sure it is in the "flush-free" form if you are taking it at high dosages for specific health concerns like detoxification or high cholesterol.
CHELATED MINERALS are minerals bound with natrual amino acids. They are more bio-available and can pass through the stomach acid intact. Generally, it is best to take a multi-mineral supplement that are chelated.
OMEGA 3s Since they are oils and can go rancid quickly, it is best to buy them in smaller batches. Make sure you buy EPA/DHA supplements that have been "third party certified and assayed" This means they have been tested by an objective party for purity and to make sure there are no detectable heavy metals, pesticides and other contaminents. Buy them in solid plastic or dark glass bottles; never clear/see-through.
PROBIOTICS are very delicate and should be refrigerated. The Lactobacillus Acidophilus NCFM form is the highest quality, most effective, and most tested and stable form. Also include the Bifidus bacteria in your supplement. Make sure that they are guaranteed through the EXPIRATION date, not the manufacture date. Ask if your supplier receives them in a refrigerated shipment.
FIBER It is best to take fiber in a combination of soluble and insoluble forms. Brown rice and oat bran, beet fiber, soy fiber and for most people, psyllium are excellent forms. There is a new rage on the market of fibers containg "polyethylene glycol". This is a form of polyester and, in my opinion, should not be ingested.
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