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.

Why Pistachios Are So Good for You

It’s always been a tug of war when it comes to which side of the fence nuts are on. Many think that nuts are bad for you but that is not the case. Nuts are actually one of healthiest foods you can eat, and that includes pistachios.

We hear a lot about these green nuts. They are found at circuses and in ice cream, but is that all? Are they just occasional treats? We will revisit the ice cream later, but right now we are going to focus on plain nuts.

The Skinny on Nuts

(Photo credit: Wikipedia)

Nuts have always gotten a bad rap. They are high in fat which is true, but their value goes deeper than that. All fat is not created equal. There are saturated fats, unsaturated fats and polyunsaturated fats.

While people think that saturated fat is bad, that's actually not the case (see our main blog for several articles on this topic). The body needs a certain amount of saturated fats each day to help with cellular membrane integrity, immune function, brain health, and many other areas. Also, the amount of saturated fat found in some nuts, particularly pistachios, is minimal.

Unsaturated fats are also good fats. They help to increase the HDL (good) cholesterol numbers. This is the type of cholesterol that keeps blood vessels clean and elastic so they can function properly. Nuts contain some of this type of fat as well.

Polyunsaturated fats are the bad ones; these are what you find in most processed vegetable oils. But most nuts contain little of this type of fat.

Nuts also contain protein. Eating protein at each meal can reduce cravings for sugar throughout the day. Nuts make a great snack! They provide energy and keep you from feeling hungry between meals.

Speaking of Pistachios

Now, let’s get down to the pistachios. Speaking of them specifically, a one-ounce serving of this nut contains about 13 grams of fat. This may seem like a lot, but most of the fat is unsaturated so it contributes to the good cholesterol profile.

Pistachios (Photo credit: Wikipedia)

Pistachios are also low in carbohydrates. Since many people are looking for what carbs they can eat and maintain a healthy diet, here is one good choice. They also contain dietary fiber which works to fill you up and keep your blood sugar level throughout the day.

If you are in need of vitamins and minerals, try eating pistachios. They are full of B vitamins. B vitamins are essential for a healthy metabolism, healthy skin, muscles, eyes and nerve tissue. Other essential elements include arginine, copper and manganese. All are important for immune and nerve function.

Beware

When it comes to nuts there are a few things to beware of. For one, eat in moderation. Nuts are good for you but eating too many can increase your fat and caloric intake, which can be a problem for those looking to lose weight. Stick to one serving at a time for a snack.

Also, nuts that you purchase in the store can contain some extra unneeded ingredients. Don’t purchase nuts that have added salt and sugar in the form of honey roasted or praline nuts. And, a word about pistachio ice cream (or any ice cream) – use as an occasional treat. Otherwise, stick with plain pistachios.

But if you love pistachios, keep eating them. They are good for you!

5 Of The Healthiest Fruits And Vegetables

“We are what we eat”, or so the saying goes - which is why the foods you eat are so important to your health. Different foods help our bodies to grow, to heal, and to keep the immune system running properly. More than that, they stop our bodies from falling apart: the absence of many different nutrients can lead to various physical ailments.* It’s really important to eat healthily - and fruits and vegetables are some of the healthiest foods you can eat, so let’s look at five of the best fruits and vegetables to include in your diet.

Broccoli (Photo credit: wanko)

Broccoli: Green vegetables are widely considered among the healthiest foods we can eat, and broccoli is definitely one of the most nutrient-rich green vegetables. It’s a great source of vitamins C and K, as well as folate, vitamin B and fiber. In addition, it contains potassium, vitamins B1, B2, B3, B5 and B6, protein and calcium.

Broccoli can assist in lowering cholesterol levels which improves cardiovascular health. It supports the body’s detoxification system, aids vitamin D uptake and may also reduce our susceptibility to certain allergies.

Spinach: Spinach is one of the best green vegetables for your health. It contains a huge quantity of nutrients, and offers several specific health benefits.  Among the most concentrated nutrients are magnesium, folate, iron, potassium, calcium, vitamin E, protein and zinc.

Spinach may help reduce the risk of developing aggressive prostate cancer. It’s also an anti-inflammatory, meaning it may help reduce our susceptibility to allergies. The vitamin K, magnesium and calcium content of spinach is good for maintaining healthy bones and there are also antioxidants in spinach that help remove harmful free radicals from the body.

Peas: Green peas are another fantastic source of nutrients. They contain a huge range of nutrients in high quantities, including manganese, fiber, vitamin K and C, phosphorus, protein, copper, iron and zinc.

Peas can help to regulate blood sugar levels thanks to their fiber and protein content. Fiber and protein slow down the pace of digestion, which also means that carbohydrates are digested more slowly too. Peas are also known to reduce the chance of developing cardiovascular disease and to help protect against stomach cancer.

Blueberries. (Photo credit: Wikipedia)

Blueberries: Blueberries have a low glycemic index (GI) which means they have a low impact on our blood sugar levels., so you won’t get a sugar rush from eating blueberries. Eating foods with a low glycemic index is also believed to reduce the risk of developing type-II diabetes as well as coronary heart disease.

Blueberries are also a very rich source of antioxidants, which are thought to help reduce the risk of developing cancer. They are a good source of vitamin K, manganese and vitamin C too, placing them high on the nutrient-density scale.

Apples: Apples are a fantastic source of fiber which helps promote a healthy digestive system. This also aids in the regulation of blood sugar levels. They are also a great source of vitamin C. Although apples aren’t as nutrient-rich as some other fruits and vegetables, they are thought to have both anti-cancer and anti-asthma properties. In addition, they’re good for cardiovascular health.


*Please Note: Information on this blog is for informational purposes only, and should not be taken as medical advice. Health claims above are not verified by the FDA.

9 Healthy Cholesterol-Lowering Foods

If you are like many who have been diagnosed with high cholesterol*, you'd like to control the condition with diet before turning to medications. This is a wise approach. There are, in fact, quite a few foods that can help in this regard. Here is a list of some of them, and some suggestions of how to prepare them.

1. Oat bran - While it's not a magic bullet and has been the subject of a lot of hype, oat bran is a high-fiber food that helps lower cholesterol. Oat bran is not only high in fiber, but it also contains beta-glucans which are the keys to its cholesterol-lowering ability. Add it to cereals and homemade breads and muffins.

Barley (Photo credit: Wikipedia)

2. Barley - Another high-fiber food, barley is rich in beta-glucans as well. In fact, it has as much as three times the amount of beta-glucan as oat bran. Barley is great in soups and stews, and can also be cooked as a breakfast cereal.

3. Beans - Once again, the combination of high fiber and beta-glucans comes together, this time in the humble bean. Beans also contain lecithin, which is a cholesterol-lowering nutrient. Great in chili, stews, soups, and Mexican dishes.

4. Garlic and onion - It seems there are few conditions that garlic can't help. In Europe, garlic is "officially" approved as a treatment for high cholesterol. A clove of garlic a day is said to lower cholesterol by as much as 15 percent. Half an onion a day has a similar effect. Add it to just about anything for a flavor and health kick!

5. Sesame seeds - These tasty little seeds are not the only foods with phytosterols - all plant foods have phytosterols to some degree - but they are unusually high in these compounds. Phytosterols are absorbed into the blood, pushing cholesterol out of the way, so to speak. These can be added to baked goods, homemade crackers, and Asian dishes.

6. Lettuce - Also fairly high in phytosterols, leafy green lettuce is a good food for lowering cholesterol.

Avocados (Photo credit: barron)

7. Avocado - Ironically, the high-fat avocado has been shown to help lower cholesterol. It is especially effective when combined with olive oil in the diet.

8. Carrots - Carrots are high in pectin, which is a source of fiber that is implicated in lowering cholesterol. Eat a carrot or two a day.

9. Apples -Apples are also high in pectin. An apple a day...as they say!

As you consider how to incorporate these foods into your diet, here are some suggestions.

Try a bean and barley soup flavored with lots of onion and garlic. Make oat bran muffins for breakfast, and incorporate oat bran into homemade breads. Sesame seeds can also be added to baked goods, and tahini, a sesame seed paste, is a good way to get a lot of this seed into your diet. Try a salad with lettuce, carrots,  and avocado with an olive oil-based dressing.


* Note: These are good, healthy, whole foods, and eating them is a good thing. However, remember that high cholesterol is a symptom, not a disease! Cholesterol is produced by the body in an attempt to heal damage caused by inflammation, so if you have high cholesterol, something is wrong in your body, and you need to take steps to address the underlying issue - not just lower your cholesterol. Consult a doctor who is well-versed in natural health, and won't just prescribe a drug in order to mask the symptoms, but who will take the time to find out what is causing the high cholesterol issue, and help you take appropriate steps to help your body heal.

Why We Need A New Definition of Healthy

Okay, rant time!  :-)   I know I haven't ranted in a while, but this morning's outing to the local Kroger got me all fired up....

After picking up some strawberries and organic butter (on sale for under $4 - yay!), I headed for the other side of the store, and found myself behind a fellow shopping with (presumably) his two sons. One was small - riding in the cart - the other was maybe 4 or 5 years old - cute little blond-headed boy. He apparently had been asking his dad if he could get a little treat (I didn't see what it was). All I heard was his dad's response:
"No, you can't have that - it's not good for you."  Followed by - almost as an after-thought:

"Most things that taste good aren't good for you."

WHAT??  I almost interrupted right there, but I thought better of it. What good could come of confronting a well-meaning dad trying to educate his children?  I really couldn't think of anything to say at that moment that would have made a positive difference, so I held my tongue, but inside I was stewing all the way home.

What a horrible thing to teach your children!

First of all, you're teaching your kids from a young age to feel guilty about eating things they enjoy (way to plant the seeds for a future eating disorder, dad!)

But even worse, you're predisposing them to dislike (probably before even tasting) anything they would think of as "healthy."

"The Healthy Eating Pyramid" (Yes, believe it or not, that IS a can of pop at the top right...) (Photo credit: Wikipedia)

Basically that one statement will install a belief in those children that could very well lead to a short and unhealthy life - unless they are able to later overcome this early programming and learn to make choices based on reality on their own.  (Which many do, and I think, hopefully, more and more lately.)

In my mind, I was less timid, and confronted the guy with a simple, "That's not true!" Then I would have held up the package of butter - "Look at this organic butter - it's 10 times healthier than the regular stuff, AND it tastes better too!" Then I envisioned an argument ensuing about whether or not butter itself is healthy. (Which it can be - in case you were wondering, in reasonable amounts, as long as it's from properly fed and cared for animals that eat what they're designed to eat (grass), and aren't pumped full of hormones, chemicals, and junk. Clean animal fat is a natural substance which supports a number of functions in the human body, and is the most compatible type of fat with the human body - after all - it's the closest thing to our own fat - which makes up most of our brains, the marrow of our bones, and the walls of every cell in our bodies).

But what good would that have done? The dad's own programming (probably from his own parents, not to mention the non-stop media garbage) would most likely have prevented him from even comprehending the truth of my argument.

I find it incredibly sad and frustrating that all the mainstream (and mostly well-intentioned) efforts out there towards "health" are heading in completely the wrong direction. And it's REALLY easy to see this! If all it took to be healthy was to strip the fat out of everything, we would be the healthiest nation in the world! Instead, after 20-30 years of "low-fat," "low-sodium," "reduced-everything", we find ourselves with the highest rate of cancers, heart disease, diabetes, obesity, (the list goes on) than ever before in history.

At some point, don't we have to take a step back and say, "Okay, obviously this isn't working...."???   Maybe we were wrong?  Maybe eggs aren't evil, and processed (and sugared) grain isn't the actual basis of a healthy diet??

And back to the dad's comment for a moment - as I've mentioned before, REAL healthy food is the best-tasting food there is!!!  In fact, if you really think about it, the junk "foods" that are out there are packed full of artificial flavors - just to make us think they taste good!  Because in actuality, the processed, washed, bleached, dried, ground, separated, cooked, and re-formed into patties/nuggets/flakes/puffs "food" that we think of as "good-tasting-not-healthy food" really tastes like crap! Which is why they add all the artificial flavorings, colors, coatings, etc. - to trick our bodies into thinking this tastes good - therefore it must be good for me!

Guess what? There's a reason that stuff tastes good.... God made us that way - so that our bodies would know what is good for them, and what they need. Our taste buds recognize when something is ripe (it's sweet) - meaning at the peak of nutrients, vitamins, antioxidants, etc., rich - meaning containing fats that naturally help sustain our bodies and brains, or simply good-tasting - meaning it's something that's okay to eat, and not poisonous (things that are naturally poisonous to us usually taste bitter, or simply "off", to our taste buds). Natural, whole, real foods that God made for us to eat are the tastiest stuff on earth!

 (Photo credit: Wikipedia)

The problem is, we stripped everything out of these real, good, whole foods, for the sake of convenience and profit, and now they taste like crap, so we add chemical additives to them that taste sort of like an imitation of what the actual food would taste like, so that we'll eat them....

HOW DOES THIS MAKE SENSE????!

Is it any wonder that we ended up where we are now? That of all the mammals on earth, we are the only species who live an average of 6 1/2 times our age at puberty (every other mammal lives 11-20 times)? We're also the only species that messes with its food.... go figure.

It's time to take a look at where we are, and how we got here, and realize that to survive as a species we need to change direction (not just when it comes to health, but also our care for the environment, our management of our resources, etc. - but these are for another blog post! :-)  Or visit our website for some ideas and solutions in these areas as well: www.newholisticliving.com.).

We need a new definition of healthy that doesn't rely on the USDA food pyramid (aka USDA pile of crap - pardon my French). We need to get back to basics, and back to eating the food that God gave us to eat - and stop pretending to be God ourselves and trying to make His food "better" - it can't be done!! Our bodies were designed by Him, and He created what these bodies are meant to eat.

Real Food = Whole Food = Natural Food = Fresh Food = Real Health.

What do you think? Agree? Disagree?  Got ideas of your own?  Feel free to share below, and if you liked this rant, you may also find these posts of interest:

Why Healthy Food Tastes Good
How to Get Healthy By Shopping Local
Organic Foods for Improved Health?
All About Aspartame
Raw Food Diet Series (1st post)

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!

Related Articles on Superfoods:

• 10 Super Foods for 2012 (bikramyogarvc.com)
• mothernaturenetwork: Eating in season: Kale with pumpkin... (bgreenlifestyle.com)
• Why You Should Eat Brightly Colored Fruits and Vegetables (marksdailyapple.com)
• Super Foods Unite! Stuffed Sweet Potatoes with Pancetta and Kale (afreckleintime.wordpress.com)
• Top 9 Heart Healthy Foods (abcnews.go.com)

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.

Why You Should Get Your Nutrition from Real Food

Many people think popping a multi-vitamin supplement to get their nutrients is just as good as what comes from real foods. They don’t realize that it is far better to get vitamins and minerals from natural foods and juices. Our bodies utilize the vitamins and minerals from real foods more efficiently. And most people find it much easier to select a variety of whole foods they enjoy eating instead of trying to make heads or tails of the entire selection of vitamin and mineral supplements that are available. And any of us who’ve swallowed a multi-vitamin or a mineral supplement can say without a doubt that the taste leaves a lot to be desired

Image via Wikipedia
Supplements are also difficult for our bodies to break down and use, making it difficult to get the full punch from the vitamins and minerals they contain. Conversely, by consuming plenty of nutrient-dense food to get the equivalent means the nutrients are going to be easier for the body to process and utilize, and less likely to be wasted. We are also processing nutrients throughout the course of the day when we obtain them from food, instead of just getting them from the ‘one a day’ approach.

Many of the supplements available today use fillers and binders to hold them together, plus coatings on the tablets themselves. These are products the body does not need and will not use. Some people find they are allergic to the dyes and fillers used in vitamin pills. However, the body uses the fiber that binds fruits and vegetables. Often the “skin” of a vegetable, like the potato, is the most nutritious part. In addition, sometimes the vitamin and mineral supplements can upset our stomachs, making taking them even more difficult the next day. In many cases, combining supplements can counteract their effectiveness and can produce stomach upset when dealing with the taste and smell of some supplements. On the other hand, a variety of fruits and vegetables enhance the flavor of a nutritious meal and their fiber aids digestion. 

Image via Wikipedia One caveat: Be sure you are getting fresh ones - many studies have shown the produce sold in most grocery stores has lost a majority of its nutrients by the time it reaches the consumer. For the freshest foods, shop at a local farmer's market, or through a CSA subscription. Or grow them yourself! 

If you’re looking to lose weight, eating fresh food is vital to a weight loss plan. Also, eating fresh fruits and vegetables help hair, skin and teeth stay attractive and healthy. And when you think about it, fruits and vegetables are the original ‘to go’ food. It’s simple to grab for an orange, apple, banana, grapes, or quickly toss a few vegetables together for a salad to take to work. 

So when you’re looking for well-balanced, healthy, reliable nutrition, don’t reach for the bottle. Reach for the food!