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. 

Try These Tips & Superfoods During Your Detox

Today we're talking about a topic that may be uncomfortable for some - literally! But this time of year, after lots of heavy and rich foods, some of us may suffer from this common problem - and it's worse for your health than you might think. When things get backed up, so to speak, your body is not able to eliminate toxins and other waste, and they can actually get absorbed back into your bloodstream - yuck! No one wants that....

Brussels Sprouts (Photo credit: Wikipedia)

But it's no wonder so many Americans suffer with constipation (4 million of us, to be exact). Our diet of meat and processed food contains little fiber. Most of us are lucky if we’re getting in half of the 30 grams of fiber that we should each day. Without that bulk in our diet, it can make bowel movements practically immovable. Here are some tips for "cleaning the pipes," without which, any other detoxification efforts will be in vain.

1. Eat plenty of fiber - namely, vegetables. The human digestive tract was designed for mostly consuming unprocessed plant foods that are loaded with dietary fiber, such as beans, leafy greens, fresh and dried fruits, vegetables and whole grains. High levels of dietary fiber increase both the frequency and quantity of bowel movements, decreasing the transit time of stools, as well as the absorption of toxins from the stool.

2. Drink at least eight to twelve 8-oz. glasses of clean water per day. Hard, dry stools are a classic sign of dehydration. A good rule of thumb is to drink a glass of water when you wake up and then every hour after that.

3. Try adding some wheat or barley grass to your daily routine. Mix two to three teaspoons of a nutrient-rich blend of dehydrated wheat and/or barley grass in water, and have another serving later in the day. These drinks have a restorative action on the intestinal tract and are especially good for constipation, and they also contain many phytonutrients and antioxidants which will support your system during your detox.

Prune plums on the tree (Photo credit: Wikipedia)

4. Add prunes. As a supplement to a healthy, high-fiber diet, bran and prunes are particularly effective in relieving constipation. Whole prunes and prune juice possess good laxative effects - and most people find them quite tasty! Eight ounces is usually an effective dose. A similar amount of aloe vera juice is also helpful. Or eat 6-10 dried prunes.

5. Consume superfoods containing vitamin C. Vitamin C rich foods can help with your detox as well, as they help with food and nutrient absorption. Try parsley, broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens, and Brussels sprouts, as they’re all great sources of vitamin C.

Following these tips will help get things moving smoothly, so that your body can eliminate the toxins that are released during your detox and cleanse diet, and restore optimal health.

Superfoods That Fight Depression & Improve Mood

We’ve all had the blues once in while. But when they happen on a more frequent basis, it becomes cause for concern. But there are ways to adjust your diet to help stabilize your mood. It’s imperative to eat meals at regular intervals in order to keep your serotonin levels in check, a chemical in the brain that has a calming effect. Good nutrition is your best defense for managing depression, without resorting to potentially toxic drugs.

 Healthy foods for your brain & mood. (Photo credit: Wikipedia)

Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are more food ideas to help you combat depression and kick those blues.

Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.

A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E. Olive oil, walnut oil, and other healthy fats and oils tend to have high vitamin E content.

Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin. They’re also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or on meat-restricted diets.

More good mood foods. (Photo credit: Wikipedia)

Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.

Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too. You should always eat free-range, pasture-raised poultry to support the health of the planet, and minimize antibiotics and other toxins in your diet.

And please, if you’ve been dealing with the symptoms of depression for a while, contact your doctor to discuss available treatment options and find a natural and healthy solution that works for you.

Superfoods For A Super Brain

We’ve all had days when we didn’t feel like we were ‘on our game.’ And as we age, both our bodies and our brains grow old as well. But by making smart food choices, we can preserve our precious gray matter longer and improve brain function. Here are some brainy choices for keeping our noggins in tip-top shape.

PET scan of a normal human brain (Photo credit: Wikipedia)

Blueberries have been shown to shield the brain from stress, dementia, and Alzheimer’s disease. Research has also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills.

Avocados, though considered a ‘fatty fruit,’ contribute to healthy blood flow and decreased blood pressure, lessening the chances of developing hypertension, which can lead to a stroke.

Deep-water fish, such as salmon, is a wise, freshwater fish choice. It’s abundant in omega-3 essential fatty acids, which are essential for healthy brain function.

Nuts and seeds are good sources of vitamin E, an important vitamin needed by your brain to stave off declining cognitive functions. Cashews, peanuts, walnuts, sunflower and sesame seeds and almonds are all great choices.

Whole-grain breads, brown rice, and oatmeal also contribute to a healthy brain by reducing the risk for cardiac disease. (Sprouted grains are the most nutritious and easy to digest.) By promoting a healthy heart and improved blood flow, the brain is sure to thrive via excellent oxygen and nutrient delivery through the bloodstream. Complex carbohydrates also supply the brain with a steady stream of glucose that enhances brain function. It's important to avoid simple carbohydrates often found in white breads, processed grains, or junk food because the glucose gives the brain a short-lived sugar high, often followed by a crash that makes you feel hungry and tired.

Freshly brewed tea also has potent antioxidants, especially the class known as catechines, which also promotes healthy blood flow. Since black and green teas do contain caffeine it’s important to consume sensibly and in moderation.

Chocolat (Photo credit: Wikipedia)

Dark chocolate has powerful antioxidant properties, contains several natural stimulants, which enhance focus and concentration, and encourages the production of endorphins, which helps improve mood. Again, moderation is the key.

One final note: Don't stress out about trying to add foods that are good for each part of your body individually into your diet. This can seem really overwhelming, with all the different nutritional recommendations out there. Instead, recognize that foods that are good for your brain are also good for the rest of your body. Consuming a variety of these foods daily will not only keep your brain healthy and functioning well, but your entire body as well. So just enjoy them, knowing you're doing a great thing for your overall health and your brain at the same time!

Video - 5 Super Foods That Could Change Your Life

Here is a really interesting video segment from The Today Show, on 5 superfoods you may never have heard of, but which have amazing health benefits and will be coming soon to a store near you! I am intrigued to try the Laver (I love the seaweed chips I've tried), and have had alligator and it was excellent, but not readily available here in the Midwest yet, and haven't heard of most of the others, but they sound very interesting.

Check it out, and if you've tried any of these before, we'd love to hear about it, so post your comments below!

The Today Show, 5 Super Foods to Change Your Life
TotalLifeChanges.com The Today Show on NBC, 5 Super Foods that can Change Your Life. Try Dr Millers Iaso Tea, All Natural, All Organic.


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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.

You Really Are What You Eat

Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health. Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

Image via WikipediaBeans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected. With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.

Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced. An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Image via WikipediaSymptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.
And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense. When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.

Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.

Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.

For more on superfoods, including many tasty recipes, visit our Cooking From Scratch blog!