Omega What?

I am sure we have all heard about Omega 3 Fatty Acids.  I wanted to know a little bit more: What are they, Why are they good for you, and What foods contain them?  I did a little research and this is what I found:

Omega 3's are fatty acids necessary for good health but our bodies cannot produce them.  We have to get them from food or supplements.

Omega 3's are good for our bodies for many reasons:

• Help to reduce inflammation in the body
• May help lower risk of chronic diseases such as cancer
• Have a crucial role in brain function
• May reduce the risk of high blood pressure and heart disease
• Lower the amount of cholesterol  in the blood
• Help prevent cancer cell growth

Fish, plant, and nut oils are the primary source of omega-3 fatty acids.  Here is a list of a few foods which contain Omega 3's:

Salmon

Halibut

Herring

Sardines

Tuna

Walnuts

Flaxseeds

Flaxseed oil

Soybeans

Tofu

Shrinp

How to Get Your Kids to Eat More Fruits and Veges

I feel pretty lucky.  My kids will eat steamed broccoli and carrots at dinner without a fuss.  Now don’t get me wrong, given the choice, French fries would trump the veges any night of the week.  But when it comes to getting them to branch out and try a larger variety of fruits and veges it’s not always an easy job.  So I tried to think of a more creative way to squeeze those important foods into their diet and for me it was  - The Juicer.

First off I will begin by stating that yes a juicer is a pain to put together and to clean.  But every time I start to feel overwhelmed about the entire process I take a look at all of the different fruits and veges I am getting into my kids with no fussing - and the added bonus is that they always ask for more.

I don’t have a secret recipe.  I actually call my juicing technique – The Kitchen Sink.  I try to make sure my refrigerator is stocked full of a large variety of apples, pears, grapes, lemons, grapefruits, carrots, and leafy greens like spinach and kale.  

I find the most effective way to juice is to wash all of your fruits and veges and cut them up into the appropriate size for your juicer before you begin.  Have them all ready to go and then juice away.  The secret I have found is to make sure you include a lot of familiar tasting fruits in with the more “exotic” ones.  For instance, my kids would rarely eat grapefruit, kale or lemons on their own but when juiced with apples, oranges, and grapes, they don’t even know realize they are getting all of the other foods as well.  

My typical juice recipe: 1 red apple, 1 green apple, ½ grapefruit, ½ lemon, large bunch of grapes, large orange, large bunch of spinach or kale, large bunch of salad greens,  3-4 stalks of celery, 2-3 large carrots, 1 pear.  You do not have to use so many different fruits but I figure if I am going to the trouble of getting the juicer out, I want to get the most out of it.  Although I wish I had the time to do this every day, I usually juice for my family 3-4 times a week.  Once you get into the habit, it’s not so daunting, and when I think about all the benefits my family is getting I feel it is worth all of the effort.

Health Benefits of Dark Chocolate

I admit it!  I am a chocolate lover!  Almost every night after dinner I want just a little something to satisfy my sweet tooth.  Now I think most health professionals (which I am not) would tell me to break the habit and to not eat dessert at all.  Dessert should be a once in a while, special occasion thing.  Well even though I agree with that for the most part – I still have a sweet tooth to satisfy and life is too short!

So what is my compromise? One or two squares of high quality dark chocolate a night.  A few things to note:  true dark chocolate needs to be of high quality and made up of at least 70% cocoa and portion control is the key.  One or two squares at the most. 

Why is dark chocolate healthy?  Dark chocolate is full of antioxidants, has been shown to help lower blood pressure and bad cholesterol levels, and can help stimulate endorphin production, which makes us feel happy.

But one thing to remember, eating too much of anything, even healthy dark chocolate, can lead to weight gain which would cancel out any of the health benefits chocolate has to offer.  So go ahead – indulge – but just a little!

Go Nuts - Again!

I don’t know about you but I used to shy away from eating nuts because they are high in fat. But now I have started snacking on them in small quantities. Nuts are one of the best plant sources of protein and they are rich in fiber. Almonds, which are actually seeds, may improve digestion and boost your immune system.

Walnuts are also a great choice.  They are full of protein, high in fiber, and contain Vitamins B & E. Walnuts also have omega 3 fatty acids which have been shown to lower "bad" cholesterol.  

But - go easy on your portions - A good way to control your portion is to just eat one large handful of nuts (no more than 25) everyday.

Here is one of my healthy snack recipes:

1 Cup Fresh Blueberries, washed
1 Cup Sliced Almonds
1 Cup Craisins
Mix all together. Enjoy alone, over yogurt, oatmeal or cereal!

Homemade Salsa: A Bowl of Good Health

Summertime is here and there's no better time for making homemade salsa using garden fresh tomatoes, onions and cilantro.  This heart healthy recipe combines the best of ingredients to produce the perfect salsa and what I like to call “health in a bowl”.  See how some of the best summer produce can also be great for your health:

Tomatoes:  Tomatoes are loaded with lycopene, the nutrient responsible for giving them their bright red color.  In studies lycopene has been shown to help lower high blood pressure and cholesterol levels.  It has also been shown to help fight the signs of aging and help fight against certain cancers especially prostate and colon.

Garlic: Garlic has often been called natures “cure-all”.   It has been touted to help aid in ailments from acne to high-cholesterol.  In studies it has been shown to help boost the body’s immune system, help to lower cholesterol, and help to control blood pressure.

Cilantro: Cilantro has been around for centuries, dating back to ancient Greece.  It has been shown to help eliminate heavy metals in the blood, aid in nausea and digestion, and help to lower cholesterol levels.

Hot Peppers: Hot Peppers contain capsaicin, which has been shown to help lower cholesterol, boost immunity, and to reduce inflammation.


Recipe:
4-5 large tomatoes
½ cup red onion, chopped
½ cup green pepper, chopped
3-4 assorted jalapeno or serrano peppers, finely chopped
½ cup fresh cilantro, finely chopped
1 tsp each sea salt & pepper
2 tbsp lime juice
3 cloves garlic, chopped
¼ tsp each cumin and turmeric
1 tbsp vinegar
1/8 tsp paprika
1/8 tsp cayenne
¼ tsp red pepper flakes
½ tsp sugar

Finely chop all ingredients add spices and stir.  For a more perfect mix, add all ingredients into food processor and chop together.  Serve with all natural blue corn tortilla chips.  If you are a master of spice, feel free to add a little habanera pepper to the mix but make sure to have a glass of water handy, your mouth will be on fire!

Healthy Snack Choices

I happen to believe that healthy snacking is an important part of eating a well balanced diet.  Eating healthy snacks between breakfast and lunch and then again between lunch and dinner helps to keep you from becoming too hungry and then either over eating or making poor food choices at meal time.

Starting off you day with a healthy breakfast is the beginning of a great food day.  Add a little protein to your breakfast to help keep you feeling full for a longer period of time.  Skip the sweets like donuts or pastries and opt for Kashi cereals or oatmeal topped with fresh fruit and a few almonds or walnuts and make sure you use skim or low fat milk.

For your morning snack choose low fat yogurt (make sure it does not contain high fructose corn syrup or any artificial sweeteners) and top it with fresh berries, a sprinkle of cinnamon, and a couple of chopped walnuts.

For your afternoon snack I recommend you follow Elvis’s lead and eat a sliced banana with a heaping tablespoon of all natural peanut butter.

Here are a few other healthy snack options:

• Fruit smoothies: Opt to make your own with fresh or frozen fruit, low fat yogurt, a little light vanilla soy milk, and a dash of cinnamon – store bought smoothies may contain high fat yogurts or ice cream.
• Berries: They are sweet, easy to pop into your mouth, and a much healthier choice than a candy bar. Raspberries, blueberries, strawberries and blackberries are all anti-inflammatory, rich in flavonoids (compounds to protect cells against damage) and offer immune-boosting antioxidant activity.
• Cut Up Vegetables: The fiber in veggies will help fill you up, and they provide a nice, satisfying crunch. Choose a wide range of colors (broccoli, cauliflower and carrots are good choices). I like to keep baby carrots and cut broccoli on hand to have an easy to reach for snack.
• Nuts: When eaten sparingly, nuts are a great snack. Walnuts are rich in omega-3 fatty acids.  Nuts can be high in calories and fat (even if it's the healthy monounsaturated kind) so watch your portion control.
• Dark chocolate: An ounce of dark chocolate now and then will satisfy a sweet tooth while providing antioxidant polyphenols (A kind of chemical that may protect against some common health problems and possibly certain effects of aging). Choose high quality dark chocolate with at least 70 percent pure cocoa, and enjoy the rich flavor.

Health Benefits of Broccoli

There are so many great health benefits of broccoli.   In fact, it has been said to be the most nutrient dense vegetable there is.  To name a few, broccoli is loaded with vitamins C and A, calcium, folic acid, and fiber. 

Broccoli contains phytochemicals that have been linked to better health and to the reduction of some cancers.  Broccoli reduces the risk of heart attack by boosting the body's ability to fight off cell damage and prevents the build-up of free radicals to help reduce cancer risk.  The calcium in broccoli assists with building strong bones, helps control high blood pressure, and helps battle against colon cancer.

Broccoli may even help reduce the symptoms of seasonal allergies.  The phytonutrients in broccoli and broccoli sprouts may help protect your nasal passages by activating a natural anti-inflammatory reaction to help reduce the amount of irritants in your airways and to help fight off infection.

So your mom was right...you need to eat all of your broccoli!

Foods that Fight Heart Disease

My father died of heart disease at the young age of 45.  As an adult it is part of the motivation that keeps me active and on the path to eat a healthy diet.  Now don't get me wrong - my son's birthday party was a pizza laden, cake eating week long event!  We all fall off the proverbial wagon - but don't let a few slip-ups keep you from pursuing health eating and exercise habits.  When you slip up and have a bad day (or week as it may) of making some not so great food choices, just remember one thing...Today is the beginning of the rest of your life.  Don't fret over what you just ate...move forward and decide to make better food choices from now on.  We all slip-up...it's recognizing that we have made bad choices, vowing to try and do better, and moving forward with a positive attitude for tomorrow that's important.

Here is a list of foods that research shows are good heart disease fighters:

Deep Colored Produce ( Blueberries, Spinach, Carrots, Cranberries)
Sunflower Seeds
Salmon
Garlic (Almost my dinner recipes are loaded with garlic)
Flax seed
Pistachios
Pine Nuts
Almonds
Walnuts
Pecans

Natural Home Remedies

There are lots of home remedies we can use for minor ailments.  Here are a few I wanted to share:

• Olive Oil for Eczema: Olive Oil is packed with natural anti-inflammatory antioxidants that when rubbed directly on skin can help moisturize.
• Milk to Help You Sleep:  Your mother was right!  Warm low-fat milk before bed can help you relax.  Milk contains tryptophan, an amino acid that can help you to relax.  Just like the after Thanksgiving Slumber.
• Ginger for Stomach Aches: Boil a few pieces of fresh ginger root in water, strain and drink like a tea.  It is a natural way to relieve stomach aches, morning sickness, and motion sickness.
• Soy for Hot Flashes: Soy contains isoflavones - plant based compounds that have natural estrogen like activity.  Some research suggests (and also my Dr.) that soy may help maintain hormone balance during menopause.
• Lemons for Detox: Add lemon juice to your water first thing in the morning for a natural way to detox your liver.  Also considered a diuretic, lemons are  thought to aid in urinay tract infections and to flush out bad toxins in the body.

Healthy Food Cures

We all know that eating healthy is so important.  Eating a healthy diet full of fruits, vegetables, and whole grains has many healthy benefits including reducing our risks of certain cancers, heart disease and diabetes.  But did you know certain foods can help reduce wrinkles, help heal cuts and  bruises and more?  Here are some great tips I read from prevention.com:

Add Red Peppers to Scrambled Eggs: Tossing in 1/2 cup of chopped red peppers delivers more than 100% of your daily Vitamin C needs-which spells good news for your skin.

Add Wheat Germ to Your Smoothie: 1/4 Cup of wheat germ gives you half of your daily need of zinc, which boosts your immune system and can help you heal faster.

Add Sunflower Seeds to Your Cereal: 1/4 Cup of sunflower seeds added to your wholegrain cereal or oatmeal can give you almost 100% of your daily need of vitamin E, an important antioxidant  believed to protect cells against cancer and heart disease.

Add Fresh Spinach to Your Sandwich: Spinach is loaded with vitamin A which helps protect your eyes, helps you see better in the dark, and helps protect your eyes against disease and vision loss.

Steel Cut Oats

I remember a few years ago when Dr. Oz was still just a guest on the Oprah Show that he recommended eating Steel Cut Oats for breakfast.  So I ran out and bought some for myself but after I realized that I was going to have to cook them - and they take at least 20 minutes - and then add the flavoring myself - I thought it was too much work.  So I opted for the prepackaged oatmeal (from Kashi) which is still a great healthy choice and very convenient.

Recently I decided to try my hand at preparing  Steel Cuts Oats again and boy am I glad I took the time.  They are filling and delicious and with less processing they maintain their flavor and texture.  Steel Cut Oats are good for you because they are rich in whole grains, are high in B-vitamins, calcium, protein and fiber while low in salt and unsaturated fat. 

To flavor them I add a little bit of brown sugar, cinnamon, a few walnuts and blueberries.

Heart Healthy Foods

I read an article today that listed a few great foods to keep your heart healthy.  I wanted to share a few points with you.  I have posted a link to view the entire article.

Here are a few foods to add to your diet to keep your heart healthy:

1. Nuts. Especially almonds, walnuts and cashews, nuts contain heart-healthy monounsaturated fat. Eat a moderate portion every day.
2. Whole soy protein. If you substitute whole soy protein, such as edamame or tofu, for animal protein each day, you can lower levels of homocysteine, a toxic amino acid linked to increased risk of heart disease.
3. Fresh garlic. This medicinal herb has been shown to help lower cholesterol levels. Use one or two raw or lightly cooked cloves a day.
4. Green tea. It provides EGCG, a polyphenol than may help to moderate inflammation and lower cholesterol. Substitute a cup of heart-healthy green tea for your morning coffee or afternoon soda.
5. Soluble fiber. It has a powerful cholesterol-lowering effect. Beans, legumes and whole grains are good sources to add to your diet - aim for 1-2 servings per day.

http://www.drweil.com/drw/u/TIP03587/Heart-Health-Best-Foods-for-Your-Heart.html

Green Tea

Green Tea is considered a disease fighting food. Green tea contains polyphenols, a group of chemical substances found in plants, that may protect our bodies against a number of cancers. Green tea has also been proven effective against stroke, digestive problems, and heart disease.

My favorite is type of green tea is Chai spiced green tea. There are several brands available but I really like Bigelow and it is easy to find in most supermarkets.

Green Tea can also be used externally to make your skin glow, heal blemishes, cuts, and rashes, soothe strained or tired eyes, fight body odor, and more. For more information see the complete article:

https://www.bigelowtea.com/health/tea-and-beauty/green-tea-for-health-and-beauty.aspx

Why You Should Eat Cranberries

I thought this was a very timely article from Dr. Weil regarding why cranberries are so good for you:

Cranberries - a traditional holiday side dish in North America - are more than just a tart and tasty meal accompaniment. A rich source of vitamin C and dietary fiber, cranberries are packed with healthy antioxidants and are used traditionally to help prevent urinary tract infections. Recent studies have also linked consumption of cranberries and cranberry juice with healthy cholesterol levels, improved gastrointestinal health, and the prevention of kidney stones - all good reasons to increase your intake no matter what the season. For the complete article I have provided the link:

http://www.drweil.com/drw/u/TIP03520/Why-You-Should-Eat-Cranberries.html

Home Remedies for a Sore Throat

Fresh garlic has antimicrobial (agents that can help fight disease) properties that fight pain-causing bacteria. Next time you have a sore throat press or crush 6 cloves of garlic and mix into a glass of warm water. Gargle mixture twice daily for several days.

Health Benefits of the Acai Berry

In health food circles, the acai berry is known as one of the most powerful anti-aging super foods.

The acai berry is said to have many health benefits. It is a rich source of protein and dietary fiber and may play a role in protecting the heart and help to lower bad cholesterol. There are reports that the antioxidants in the acai berries may even help to destroy cancer cells.

In addition to these important health benefits, the acai berry is thought to play a vital role in slowing down the aging process. The acai berry is known to contain ten times as many antioxidant vitamins as grapes and twice as many as blueberries. But - I am not giving up my blueberries, just adding the acai berry, or juice to my diet.

I buy Acai Berry Juice from Vitacost.com. Here is the link:

http://www.vitacost.com/Dynamic-Health-Organic-Certified-Acai-Juice-Blend

My Favorite Soy Milk

This is my favorite soy milk: Silk Light Vanilla Soy Milk. I use it for cereal, smoothies and in my coffee. It really makes your coffee taste like a vanilla latte without the calories and no sugar is needed.

More Disease Fighting Foods

There is some controversy surrounding soy products. For the most part I have always heard that soy is good for you. As someone who had "surgical menopause" and does not take Hormone Replacement Therapy, soy products were recommended to me by my doctor due to the natural estrogens found in soy to help with symptoms related to menopause. I drink soy milk, eat tofu, and eat snack bars that contain soy. I think along with regular exercise, a healthy diet, good sleep habits, and having soy in my diet, I have not had any symptoms from menopause that would require me to resort to medication. It's not the same for everyone but it has worked for me.

There is fairly strong evidence that soy plays a part in heart protection and helps to lower cholesterol. The isoflavones, naturally occurring plant compounds found in soy, show some of the same characteristics as human hormones, and may help protect against breast and colon cancer, may ease menopausal symptoms, reduce risk of heart disease, and improve bone health.

The negative comments I have read about soy surround not eating soy if you have estrogen related breast cancer.

But most of the articles I have read consider soy a "Super Food" and recommend including it in your diet for the added benefits of heart protection, cancer protection, and relief of menopausal symptoms.

Disease Fighting Foods

The next on the list for Disease Fighting Foods are Whole Grains. Evidence suggests that brown rice, oats, whole-wheat bread, and other whole grains can help reduce the risk of heart disease, some types of cancer, and Type-2 diabetes.

Oats are especially beneficial, having been shown to reduce cholesterol. They also may help regulate blood sugar levels and can aid in weight control.

To make sure you're getting true unrefined products, choose foods that name one of the following whole-grain ingredients first on the label: whole oats, whole wheat, brown rice, bulgur, oatmeal, whole-grain corn. Don't be fooled by a healthy-sounding product name, especially on breads: Terms like "stone-ground," "100% wheat,'' "cracked wheat," "multi grain," or "bran" do not necessarily mean the product is made from a whole grain.

Here are some easy ways to get more whole grains into your diet:

• Use brown rice instead of white rice - make sure the first ingredient is "brown rice."
• Eat bread with "whole oats," whole rye," or "whole wheat " as the first ingredient.
• Make sure cereal with oats in the name actually has "whole grain oats" as the first ingredient.
• Use whole wheat flour instead of white flour in recipes.

Disease Fighting Foods

More disease fighting foods - Red-Fleshed Fruits:

Lycopene is found in pink grapefruits, apricots, watermelon and cooked tomatoes. It is a powerful antioxidant and studies suggest that consumption of foods rich in lycopene is associated with a lower risk of prostate cancer and cardiovascular disease.

The protective effect of antioxidants on heart disease has been well documented. In a recently published study, men who had the highest amount of lycopene in their body fat were half as likely to suffer a heart attack as those with the least amount of lycopene in their body fat.

Lycopene is not produced in the body, so you can only obtain its benefits by eating foods rich in lycopene. Tomato products, such as spaghetti sauce, tomato juice, ketchup and pizza sauce are, by far, the major sources of lycopene in the typical American diet.

Best Ways to add lycopene into your diet:

• Tomato Soup


• Spaghetti Sauce


• Adding tomato paste and olive oil to homemade spaghetti sauce


• Watermelon for a snack


• Pink grapefruit for breakfast