Superfoods for Super Bones

For the past couple of weeks, we have been discussing how the nutrients found in certain foods can help combat some of today's deadliest diseases. One disease that many people don't consider - but which has been shown to severely shorten the lifespan of elderly people afflicted with it - is osteoporosis. This degenerative bone disease leads to falls, broken bones, decreased mobility, and ultimately, increased mortality.

Many people believe that the primary cause of osteoporosis is a lack of calcium in their diet.  However, in the overall picture, calcium is only a small piece of the puzzle.  Though calcium supplements may sometimes help, there are other dietary concerns that need to be examined.

Soft drinks. (Photo credit: Wikipedia)

Actually, the primary dietary cause of osteoporosis is now believed to be the eating foods that are highly acidic in nature, such as refined white sugar, refined white flour, high-fructose corn syrup, soft drinks, cookies, candies, sweets, desserts, and anything containing processed sweeteners. The over-consumption of these products causes the pH level in your blood to become very acidic. In an attempt to counterbalance this, your body reaches out for any calcium and magnesium it can find, and releases those into your bloodstream in an attempt to keep the pH level at a healthy balance. 

Therefore, with every soft drink, candy, cake and goodie you indulge in, you are robbing your skeleton of its bone density. The calcium and magnesium the body harvests in an attempt to counteract this acidic environment gets passed through your kidneys, (where it can also contribute to kidney stones) and exits your body through your urine. To prevent losing your bone mass to dietary causes, simply avoid consuming any white flour, processed sugars, added sugars, soft drinks, sweets, candies, breads, or any other ingredients that are made with refined carbohydrates (which your body typically treats as sugars). 

Cabbage rolls (Photo credit: Wikipedia)

In addition, certain superfoods, like broccoli, cabbage, celery and other dark green leafy vegetables help keep the pH balance in a healthy equilibrium.  You need to get plenty of calcium and magnesium from healthy sources such as organic, plant-based vitamins (don't overlook the magnesium - it's just as important as calcium for bone health, if not more so). You should also consider supplementing your diet with various sea vegetables, which are naturally alkaline. Those include seaweed, kelp, and many others. Sprouts are also an awesome superfood choice.

By now you've probably noticed some common themes; eat lots of naturally healthy fruits and vegetables - particularly green and brightly colored ones, as well as other healthy whole foods, and avoid processed foods - particularly processed oils and sugars. By making just these few simple modifications in your daily diet, you can significantly reduce your odds of succumbing to some of today's deadliest diseases. Remember - your health is up to you! Make healthy choices for a healthier you. And be sure to keep an eye on our main blog for lots of helpful tips on living a healthy, holistic lifestyle.

Superfoods to Help Fight Alzheimer’s Disease

Alzheimer's disease is a progressive brain disorder that gradually destroys memory and the ability to think and reason. Recent estimates show approximately 4 million people in the U.S. have dementia, most with Alzheimer's disease. By 2050, that number could be as high as 16 million. This disease is devastating not only for those that are stricken with it, but for their families and loved ones. And it is one of the fastest growing diseases in the modern world.

However, there is hope. In fact, just by making some simple adjustments in your diet to include foods high in folate, you can help reduce your risk. According to recent research, older adults whose diets were high in folate reduced their risk of Alzheimer's disease by half compared with those whose diets contain less than the Recommended Dietary Allowance (RDA).

Folate has also been shown to lower blood levels of homocysteine, a risk factor for heart disease. High homocysteine levels, as well as decreased folate and vitamin B-12 levels, have also been associated with stroke and Alzheimer's disease.

(Photo credit: Wikipedia)

A healthy, well-balanced diet is your best option to get the folate you need.  Be sure it includes at least five servings of fresh fruits and vegetables each day. Foods rich in folate include oranges and bananas, dark leafy green vegetables, asparagus, broccoli, liver, and many types of beans and peas, including lima, lentil and garbanzo, as well as some fortified whole-grain breads and cereals. 

The antioxidants in apples could help protect the brain from the type of damage that triggers Alzheimer's and Parkinson's disease, according to recent research. But it’s estimated that on average Americans only eat approximately one-seventh of an apple per day, nowhere near enough. If you have a good-quality juicer, try juicing fresh apples. The fresh, unpasteurized juice is delicious and full of vitamins. (You can even add some heart-healthy fiber to your diet by using the leftover apple pulp from your juicer to make breads and muffins.) 

Blueberries are an awesome food choice as well to arm your body to combat declining mental capacities.  It’s also imperative to avoid processed vegetable oils and choose healthy natural fats instead so your circulatory system stays healthy.  Research shows that oxidized fats (such as hydrogenated oils) cause inflammation that damages blood vessels and cell walls. Healthy blood flow and blood vessels lessen the chance of brain damage due to strokes or compromised circulation. 

For more information on Alzheimer's disease, and some natural ways to combat it, visit our main blog.

Cancer-Fighting Super Foods

As we discussed last week, eating raw, healthy foods can really help cleanse the body of toxins and improve your overall health. However, certain foods, which we like to call "superfoods," are especially good for specific areas of our health. This week, we're discussing the nation’s second most deadly disease, cancer.

There are certain nutrient-rich foods that are known to help reduce cancer risk.  For example, a diet rich in fiber, vegetables, and fruits, including juices made from 100 percent fruit juice, can make a big difference in your cancer risk.

Studies show that compounds found in broccoli may help in the prevention of cancer (Photo credit: Wikipedia)

Foods rich in phytochemicals, which are found in beans and cruciferous vegetables like broccoli, cauliflower, cabbage, brussels sprouts, and kale, are strong choices. So are dark green leafy vegetables like spinach, romaine lettuce, and collard greens, which are packed with fiber, lutein, and carotenoids - all cancer-fighting substances.

Focus on choosing foods that have abundant amounts of vitamins C, E, and A, all antioxidants themselves. These help protect you from cancer by preventing the growth of free radicals in your body.

Tomatoes are an awesome cancer-fighting superfood. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they're a good source of vitamins A, C, and E, all which do battle against cancer-causing free radicals.  Add them to your salad or use as a topping on your homemade pizza. They’re also a great way of adding some zest to your favorite sandwich.

Watermelon is also stuffed full of antioxidants, and includes a high percentage of vitamin C. It is also a great source of vitamin A, or beta carotene. And like tomatoes, it also contains lycopene.

Cabbage is a cruciferous vegetable, which helps reduce the risk of colon and rectal cancer. Plus cabbage is rich in fiber and has almost 50 percent of daily requirement of vitamin C, making it a well-rounded superfood with cancer-fighting power. Carrots are also a wonderful source of fiber and beta carotene, and they have about three times the daily requirement of vitamin A.

(Photo credit: Wikipedia)

Strawberries and blueberries are rich in vitamin C and fiber. They’re quick and simple finger food, and can easily be added to your favorite whole grain cereal oatmeal or yogurt for a healthy and delicious breakfast.

Did you know that one-quarter cup of kidney beans has the same amount of fiber and protein as two ounces of red meat? Whole wheat pasta is also a good source of fiber, and broccoli will tip the daily scales for your daily vitamin A and C needs. Toss them all together with your favorite Italian dressing with real olive oil, for a simple dinner with great cancer-fighting properties.

You can lower your risk of diseases like cancer - just by choosing the right foods to eat. Your health is in your hands - take control, and make easy, delicious healthy choices that improve your odds of living a long, healthy life. Next week, we'll discuss some super-foods that may help combat another of the most deadly modern diseases - Alzheimer's disease.

Why You Should Add the Humble Pomegranate to Your Diet

Many of us have heard of the pomegranate; it has been written about in famous literature and even in mythology.  The problem is that far fewer people have ever eaten pomegranate or even seen it.  Pomegranate has tons of wonderful benefits that you should know about - plus it's really delicious!  Once you know everything it can do for you, you’ll probably find yourself eating or drinking pomegranate juice every day. 

Pomegranate seeds (Photo credit: Flооd)

Pomegranates help promote heart health and proper circulation.  They contain three times the antioxidants of wine or green tea which, among other things, promote a healthy heart.  Regular consumption of pomegranate juice has been shown not only to stop hardening of artery walls and build-up of plaque; it has actually been shown to reverse these problems.  Having clear soft arteries helps reduce the risk of heart attack and stroke.  If your concern is cholesterol levels, pomegranate has also been shown to lower levels of bad cholesterol and raise your good cholesterol levels.  Another benefit of this improved circulation is that its can help cure impotence. 

The antioxidants in pomegranate give it power to help prevent and even treat cancer.  While pomegranate has been indicated for breast and skin cancer, the most promising research is with prostate cancer in men.  Regular consumption of pomegranate juice can significantly lower PSA levels in the body.  These chemicals are not only an indicator of your risk level for prostate cancer and other problems; they also indicate how well a man will respond to can treatment, radiation and chemotherapy.

In case this isn’t enough of a reason for you to start consuming more pomegranates, there are still more benefits from the amazing fruit.  We already know it’s brimming with antioxidants.  These powerful chemicals have been shown to reduce the affects of aging and prevent Alzheimer’s.  Pomegranate has also been shown in studies to prevent cartilage damage and protect babies from brain damage during birth.  While many of its traditional uses have not been studied extensively, pomegranate has traditionally been used to clear skin, reduce inflammation, and help with sore throats.

Fresh squeezed pomegranate juice. (Photo credit: Wikipedia)

So, if this fruit is so wonderful, why don’t we see it very often?  One reason is that pomegranates have a short season and don’t keep well. It’s almost impossible to find fresh pomegranate out of season.  Many areas haven’t grown them until recently, and they had to be shipped from the Mediterranean.

These days you have several options for getting the benefits of pomegranate all year round.  You can usually find several brands of pomegranate juice in your local grocery store.  If you find the taste a bit too tart, you can also find pomegranate mixed with other familiar juices to give it a sweeter flavor.  Just make sure the product you get is 100% juice and doesn’t have any added sugars and fillers.

You can find fresh pomegranates in the US in grocery stores in November and December around the holidays.  You can either skin and deseed them for freezing, or just throw them in the juicer and freeze it for later. 

Superfoods for Fighting Gout

This time of year, after all the rich foods of the holiday season, many people who are prone to gout suffer flare ups. If you've ever experienced gout, you know it's no picnic, but by eating the right foods, you can help control the painful symptoms and find relief - without resorting to potentially toxic and often inefficient drugs.

What is Gout?

Structure of uric acid (keto form) (Photo credit: Wikipedia)

Gout, also called gouty arthritis, is caused by an accumulation of uric acid in the blood. The disease usually appears in midlife and primarily in males. It can be hereditary or the secondary to some other disease process. The main symptom of gout is severe pain and swelling in joints, but gout usually effects one joint at a time, then may move from one joint to affect another joint.

The kidneys filter uric acid out of the body. But with gout, the body makes excess uric acid or the kidneys fail to function properly, failing to rid the body of the uric acid and it begins to build up in the joints in the form of uric acid crystals. This condition is very painful. The accumulation of these crystals causes severe pain and swelling in the joint. A common site for gout is the big toe joint. But gout can occur in an ankle, knee, elbow, wrist or finger. Typically the onset occurs at night with excruciating pain, swelling and inflammation. Rich food and alcohol may contribute to the rise in uric acid and the increase in the severity of the symptoms.

What Can You Do to Relieve It?

Luckily, there are several superfoods that are easy to incorporate into your everyday diet that may help alleviate the symptoms of gout.

The pectin and vitamin C in apples can help alleviate gout. The vitamin C helps strengthen the immune system and the pectin helps the joints remain flexible.

Cherries are a helpful remedy for gout. (Photo credit: Wikipedia)

Dark cherries or cherry juice are a popular natural remedy for gout. Eat them daily whenever you suffer an onset of symptoms, and this may help clear them up within a day or two.

Onions protect the circulatory system and are a powerful antibiotic. They're good for urinary infections, and their diuretic activity helps with arthritis, rheumatism and gout.

Beets are richer than spinach in iron and other minerals, and the greens are helpful in cases of gout since the iron helps oxygenate and purify the bloodstream.

It’s also important to drink plenty of water to help keep the kidneys filtrating properly and to prevent the formation of kidney stones. 

Avoid foods that are high in purines, as they account for approximately 50 percent of the uric acid produced in the body. Organ meats like liver, sweetbreads, brains, kidney, meat gravies, meat extracts, scallops, wild game, mackerel, herring, anchovies and sardines and cauliflower are all high in purines, so stay away from these during an attack of gout, or even better - avoid them altogether if you are prone to gout.

Natural Remedies for Food Poisoning

With all the holiday meals, potlucks, and celebratory feasts of the season, food poisoning is fairly common this time of year. Unfortunately, drugs to combat food poisoning can increase your body's toxic load, and create more of a burden on your already stressed system. And they really aren't any more effective than natural methods of dealing with food poisoning. Here are some natural tips for recovering quickly - if you happen to get sick from something you eat.

Color-enhanced scanning electron micrograph showing Salmonella typhimurium (red) invading cultured human cells (Photo credit: Wikipedia)

Food poisoning is an all-encompassing term involving the consumption of contaminated food, whether by bacteria or chemicals, drug interactions, nutrient deficiencies or their excess. It can come on rather suddenly after eating; diarrhea or vomiting can begin 30 minutes to one hour after eating foods that are chemically poisonous; within one to 12 hours with bacterial poisoning, and 12 to 48 hours with viral or salmonella poisoning.

Food poisoning can be serious and a medical professional should be contacted especially if it is accompanied by a difficulty in swallowing, speaking or breathing; if there is a fever of 100 degrees F; if the person can't even hold down liquids; if there is severe diarrhea of more than two days.

The best remedy is to curtail eating until all the symptoms have subsided and the toxins have had the chance to exit your system.

Drink plenty of fluids - vitamin C and blackberry and peppermint teas can be taken then to strengthen the stomach, along with yogurt that contains acidophilus to recolonize the lost flora in the bowel. A good probiotic supplement can also work wonders at helping your body regain equilibrium quickly.

Diluted sweetened drinks can also be consumed to replace the body’s lost fluid and electrolytes, and the BRAT diet (bananas, rice, apples, and toast) can also be helpful in getting the toxins cleared from the body.

Food safety template. (Photo credit: Wikipedia)

Mint, lemon, raspberry, chamomile or teas might also be helpful in easing the stomach pain associated with food poisoning or stomach cramping. Ginger tea is also good for settling an unsettled stomach, and promotes good digestion. Try to get plenty of rest as food poisoning can be an exhausting and nutrient-depleting chore for your body.

Of course, prevention is always better than a cure, so as a precaution against food poisoning, great care should be taken when preparing foods. Avoid over-handling foods, and when in doubt, throw it out – don’t take a risk with leftovers if you’re just not sure how long they’ve been in your refrigerator.

Once you’re feeling better, be sure to eat a well-balanced healthy diet that includes foods rich in iron, zinc, vitamin C to help your body get back to its old self again, and supply your stomach with a good probiotic supplement to get your immune system back on track.

Super Foods for A Long Healthy Life

Recent research shows that specific chemicals in foods -- such as sulforaphane, a phytochemical in broccoli -- work with your genes to ratchet up your body's natural defense systems, helping to inactivate toxins and free radicals before they can do the damage that leads to cancer, cardiovascular disease, and even premature aging.

And the hope for the future is to be able to tell someone what diseases or maladies they are might be genetically predisposed to early on, so their diets can be focused accordingly. We’ll know which foods to add, and which ones to avoid, and be able to take a proactive role in preventing or deterring a genetic disease. In the meantime, many foods have been determined to pack a punch to the aging process.

Image via WikipediaLycopene, the pigment that makes tomatoes red, also appears to reduce risk for cardiovascular disease, some cancers, and macular degeneration. It’s also been associated in greater self-sufficiency in elderly adults. While fresh tomatoes have a good hit of lycopene, the most absorbable forms are found in cooked tomato products, such as spaghetti sauce and soup and prepared salsas. Pink grapefruit, guava, red bell peppers, and watermelon are also rich in lycopene.

Eating at least two cups of orange vegetables like sweet potatoes, squash and carrots boosts intake of beta-carotene, which converts to vitamin A, essential for healthy skin and eyes, and which may also reduce the risk of some cancers, cardiovascular disease, and osteoporosis. Lutein and lycopene, also found in orange produce, also help reduce the risk of macular degeneration and may protect skin from sun damage and even reduce wrinkling as well. Mangoes and cantaloupes are also beta-carotene endowed (and yummy!).

Image via WikipediaAnd if you don’t do ANYTHING else to change your diet, eat your dark leafy greens. They have been showed to significantly reduce your risk for heart disease and may also save your eyesight. Dietary guidelines advise at least three cups of greens a week. Frozen or bagged are almost as good as fresh, but of course fresh is always best, so visit your farmer's market regularly, or join a local CSA, which often feature a lot of greens.

Don’t forget the mental aging process either. The heart-healthy omega 3 fatty acids have also recently been shown to keep your brain sharp. A recent study found that a higher intake of fatty fish significantly reduced mental decline. If fresh fish isn't an option, go for canned tuna, salmon, and sardines.

These foods are not only tasty, they can even help you live a longer and healthier life. Most of them are also pretty easy to find in most areas, so add a few into your diet today, and reap the benefits!

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Super Foods That Encourage Weight Loss

Experts say there are two basic categories of foods that can be considered "keeping it off superfoods" because they fill your tummy without piling on the calories: fruits and vegetables.

Image via WikipediaAnd the nutrient that gives fruits and vegetables that ‘staying power?’

Fiber. 

So, if fruits and vegetables are the "keeping-it-off superfood groups," fiber may well be the "keeping-it-off super-nutrient."

Protein is another super-nutrient. It's becoming more scientifically accepted that protein may help to curb appetite. Protein also offers staying power, and can slightly boost your metabolism in the process. But it’s imperative that you choose your proteins wisely, because like all other foods, if you’re eating more than your body needs, it’ll show up on the scale as a gain, instead of a loss.

The following superfoods are smart, low-calorie choices that will benefit your weight loss efforts: 

Green Tea - Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.

Broth- or tomato-based soup – Soups can help reduce hunger before meals and increase your feeling of fullness.

Low-calorie green salads - Having a low-calorie salad – which is not defined as one that’s loaded with croutons, high fat dressings, and cheese - as a first course can help you feel full, thereby reducing how much you eat with your main course. Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day.

Yogurt – Including dairy products as part of your healthy diet may promote your weight loss efforts. Choosing a yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.

Beans – A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meals appetite.

Water – Water is your body’s lifeblood, and you should be drinking it throughout your day. It’s a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even with cucumber. In addition to helping flush toxins from the body, it can also help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.

Image via WikipediaHigh-Fiber, Whole-Grain Cereal - Whole grains in general help boost fiber and the nutritional value of your meal. One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack. However, don't be tricked by the sugary cereals on store shelves - even Fruit Loops and Lucky Charms boast "whole grain!" on the label these days, if you can believe that. (Don't believe me? See picture to the right.) You might as well drink a bowl full of high-fructose corn syrup! Instead choose a low-sugar high-fiber choice such as grape nuts, or other all-natural cereals that are unsweetened. One of my recent favorites is an organic whole grain cereal from Trader Joe's which you cook like oatmeal, but it contains several whole grains, and the result is a nutty, chewy, and tasty treat. Combined with a ripe banana and some whole milk, and sweetened with a bit of maple syrup, it's a great balanced breakfast that will fill you up for quite a while.

For more healthy tips to help you balance your body and life, including fun ways to exercise, where to get the freshest and most nutritious foods, cooking healthy and tasty meals from scratch, and more, visit http://www.newholisticliving.com/holisticwellness.html.

 

Superfoods to Rejuvenate Body, Mind and Spirit

Happy New Year! I hope you had a great holiday season, and a good finish to 2011. Furthermore, I hope that 2012 is an even happier and healthier year for you and your family.

We'll keep you up to date with great tips and strategies for keeping your home and body healthy and free of toxins, and while you're thinking of it, why not head over to http://www.newholisticliving.com/toxicload.html and grab your FREE Checklist for making your home cleaner and greener to start off the new year?

Image via WikipediaAnd this week we've got some great tips for getting a healthy start, and refreshing your body and mind after the rush of the holiday feasts and visits. These tips will help you get rid of that post-holiday bloated feeling, and renew your energy so you can start your year off feeling healthy and good, without going on any crazy crash diets.

When the goal is rejuvenating the body, mind and spirit, the method should be smaller, more frequent snacks and meals. This will help keep energy levels on an even keel, and regulate your blood sugar levels to avoid spikes and dips. When you choose the right combination of foods, your body gets the much-needed boost it needs to sustain itself properly, even through those slumps later in the day. So dump those high sugar junk foods and reach for the following foods and get that boost you need.

Any fresh fruit, especially with skins or seeds like peaches, apples, pears, oranges, and strawberries, is a great source of vitamins and fiber. In the summer you can choose a peach and get plenty of dietary fiber, niacin (vitamin B3), potassium, beta carotene and vitamin A, plus high amounts of vitamin C. Niacin is important for providing energy for cell tissue growth. Along with regulating fluid balance, potassium helps maintain the electrical stability of the cells of your heart and nervous system and is important for cell and muscle growth. Vitamin B12 plays a role in red blood cell formation, nerve function, and metabolizing protein and fat.

Dried Apricots and Almonds combination provides a high amount of vitamin A, iron protein and dietary fiber. Both foods are low in cholesterol and sodium, and apricots are a great source of potassium, which is important in regulating your body's fluid balance. The vitamin A in apricots contributes to healthy vision, bone growth, and reproduction, and helps fight infection.

Raisins are a healthy, low-fat, low-cholesterol, and low-sodium snack with significant amounts of potassium, phosphorus, copper, and iron, and when mixed with low-fat yogurt, you also get riboflavin (vitamin B2) and vitamin B12, as well as a high amount of calcium, which is needed not only for strong bones and teeth but also plays a key role in the normal functioning of the heart and other muscles.

Image via WikipediaBaby carrots and sesame sticks are a tasty treat that will provide significant amounts of beta carotene, vitamin A, vitamin C, folate, vitamin B6, iron, potassium, copper, and fiber. Beta carotene helps protect against diseases like heart disease and some cancers.

Vitamin A is important for healthy skin, for better night vision, and to fight infection and respiratory ailments. Folate, or vitamin B9, is essential to human life, helping to form red blood cells and break down proteins, and playing a key role in cell growth and division.

Peanut butter on some whole grain crackers is an excellent source of protein, iron, niacin, and fiber. Peanut butter on celery is a classic snack, has great staying power, and the celery is stuffed with numerous vitamins, minerals, and is high in fiber. Low-fat string cheese is a good quick source of protein and calcium. They come in easy-to-carry individual servings and you can add a piece of fresh fruit for extra fiber.

Superfoods for Super Skin

It’s been said we are what we eat, and that sentiment definitely holds true when it comes to our skin. It’s our body’s biggest organ, and it deserves all the nutritional TLC we can give it. So take a look at what you’ve been feeding yourself, and therefore feeding your skin.

One the most important components of skin health is vitamin A, and probably one of the best sources of it is low-fat dairy products. It could be said the health of our skin depends on vitamin A. Low-fat yogurt is not only high in vitamin A, but also acidophilus, the "live" bacteria that is good for intestinal health. Turns out, it may also have an impact on the skin, since it aids in digestion. Other good sources of vitamin A include cod liver oil, sweet potatoes, carrots, leafy vegetables, and fortified breakfast cereals.

Image by mccun934 via FlickrIt’s important to also make sure you’re eating foods rich in antioxidants, such as blackberries, blueberries, strawberries, and plums. The benefits of these foods for healthy skin are plentiful. The antioxidants and other phytochemicals in these fruits can protect the skin cells, so there is less chance for damage. This in turn guards against premature aging, and keeps skin looking younger longer. Other fruits and vegetables that are high in antioxidants include artichokes, black, red, and pinto beans, prunes, and pecans.

Essential fatty acids (EFAs) are essential to your skin. Include salmon, walnuts, canola oil, and flax seed. EFAs keep cell membranes healthy, and allow nutrients to pass through.

We also need healthy oils, which contain more than essential fatty acids. Eating good-quality oils helps keep skin lubricated and keeps it looking and feeling healthier overall. Look for oils that are cold pressed, such as olive or extra virgin oil. We only need about two tablespoons a day of healthy oils, so use wisely.

Image by Chiot's Run via FlickrSelenium plays an important role in the health of skin cells. Turn to foods like Whole-wheat bread, muffins, and cereals; turkey, tuna and brazil nuts for this important nutrient. Recent studies show that if selenium levels are high, even skin damaged by the sun may only suffer minimal, if any, damage.

Choosing the whole grain versions of complex carbohydrates can have a significant effect on insulin levels. Processed and refined sugars can cause inflammation that may ultimately be linked to skin break outs.

Green tea has anti-inflammatory properties, and it protects the membrane of the cell. It may even help prevent or reduce skin cancer risks.

Water plays such an important role in your overall health, and it has a profound effect on your skin’s health as well. Well-hydrated skin is healthy and young-looking. It also helps move the toxins out of your system so they have less chance to do damage.

Superfoods to Stomp out a Cold

Well, here we are again - facing the start of cold and flu season. Already half the people in my office are coughing and sneezing everywhere! For me - so far, so good. I follow a pretty aggressive regimen of vitamins and supplements throughout the winter months - plus I eat lots of good foods!

Image via WikipediaMany people don't realize that not only do healthy, nutrient-dense foods nourish your body and help the cells grow and reproduce, they also help arm your body’s defenses to ward off attacks from germs that cause colds. Low-fat meats, fruits, vegetables and whole (especially sprouted) grains all play a part in preparing your body to do battle.

Another important component of your anti-cold defense system is water. When your body is dehydrated, it’s at an increased risk of germs latching on and not letting go. So be sure to drink plenty of water and decaffeinated drinks to help your body stay hydrated and ready.

Just one cup of yogurt a day may work to keep the gastrointestinal tract healthier, which can help ward off colds. It has to be yogurt with live cultures, as this is the key ingredient that helps keep the GI track ready to rumble. And an added bonus to eating yogurt - recent studies suggest regular dairy consumption helps you lose weight or maintain a healthy weight.  Yogurt is easy to make on your own, or get some good cultured stuff at the healthfood store.

Garlic contains allicin, an antibiotic that has been shown to prevent complications from a cold in some research. Garlic can be added to many of your favorite dishes to spice them up and help you suit up to do battle against cold germs.

Image via WikipediaIt’s been said an apple a day keeps the doctor away. Well, so can an orange. One orange a day provides your recommended daily allowance of vitamin C (assuming it's fresh, which oranges from the grocery store may not be). Oranges are also abundant in flavonoids, which helps your body’s cells regenerate and stay healthy and strong. Green bell peppers are the vegetable family’s best vitamin C source. Add them to a salad, or simply slice one up and eat it raw - or add one to a smoothie (a new favorite of mine). Flavonoids are also found in peppers. You may even want to prepare a green pepper dip seasoned with garlic for an added germ-kicking effect - yum!

Lean ground beef, especially when prepared with a bit of garlic, can maintain cell health and fight off illness. It’s a good source of protein, selenium and zinc, and when eaten with a bit of tomato, is a great defense during cold season.

Prevention is Worth a Pound of Cure - The Importance of Superfoods

It seems like everywhere you look, there’s a new pill or medicine that will ‘instantly cure’ your sickness, disease or health issue. And while taking a pill to cure what ails you might seem convenient and simple, maybe it’s really time to sit down and take a good, long look at what you’re feeding your body, or as it might be, not feeding your body. Are you truly giving your body the nutrients it needs to take care of itself? Most of us find when we take a look at what we’ve been eating that the choices we’ve been making in the name of convenience, simplicity, or saving time have actually been detrimental to our overall health – body, mind and spirit.

Image via WikipediaObviously we focus a lot on toxins here, and how to reduce them in our bodies and environment. Although there are many ways to do this, one of the most important is through our diet, as this is one of the main ways that toxins enter our body. And I'm not just talking about prescription drugs, or synthetic chemicals - many of the "foods" we consume on a daily basis can actually have a toxic effect upon our bodies, even though they aren't technically classified as poisonous (trans-fatty acids (aka trans fats) are a good example of this).

Our modern day diet largely consists of excessive consumption of starch, sugar, fried and fatty foods - all of which can have a very toxic effect within our bodily systems. As a result, diseases such as hypertension, diabetes, obesity, Alzheimer’s and some cancers are becoming more and more common.

Cover of SuperfoodsHealthy foods and good nutrition can not only help keep you fit, but treat disease as well. You may not even have to go to a health food store. You can purchase them right at your grocery store, or (as we recommend) make a trip to your local farmer’s market. And if you focus on basing a healthy, well-balanced diet on the 14 “Superfoods,” the detrimental effects of these diseases can be slowed, stopped or even reversed.

And when you nourish your body physically with these nutrient-dense foods, your mental capacities increase, and your spiritual wellness is enhanced as well. In addition, since your spiritual health is optimal, it will shine through to the outside, and people will notice you’re happy, calm, and that your stress levels have decreased dramatically.

I think this is so important that we are going to be bringing you a lot more information on this topic over the next few months. We will be sharing many articles on these super-foods and how they can nourish you, help keep you healthy, and help your body do what it was meant to do - cleanse itself of toxins and heal itself naturally.

So be sure to check back often for more ways to cut the junk out of your daily eating and replace it with members of the Superfoods group. Your body, mind and spirit will all be healthier as a direct result.

Video - Super Foods You Should Know About

Here is a great video on super foods...but these aren't your typical super foods you may have heard of, like beans and broccoli. These include some really cool foods from around the world that have amazing benefits for boosting your immune system, removing toxins from your body, and providing great amounts of nutrients. You may have seen the names of some of these before, but not been quite sure what they were. This video explains them for you, as well as where they come from, and what they can do for your health. Yummy and amazing for your body, these may sound a bit foreign, but they are easier to find than ever.

Check 'em out!

Super Foods! - Nutrition by Natalie
Be My Friend - www.myspace.com Nutrition by Natalie Super Foods In this video Natalie talks you around the world to learn about some of the most nutrition foods that exist. Some of these were actually discovered in region where the inhabitants have e...



You Can Even Find Some of These Super Foods on Amazon.com: