Amino acids help maintain our body’s optimal health and vitality
Amino acids are the “building blocks” of the body. When protein is broken down through digestion, the result is 22 known amino acids. Eight are essential, meaning they cannot be manufactured by the body. The rest are non-essential, (can be manufactured by the body with proper nutrition.)
To understand just how vital amino acids are for our health, we must understand the importance of proteins. Protein substances make up the muscles, ligaments, tendons, organs, glands, nails and hair, and are essential for the growth, repair and healing of bones, tissues and cells. Insufficient levels of the essential amino acids can dramatically interrupt the way our bodies work. For example, deficiencies of tyrosine, tryptophan, phenylalanine, and histidine can cause neurological problems and depression. Low levels of tryptophan also make us anxious and unable to sleep.
Amino acids are most abundant in protein foods, yet all foods contain some. Animal foods such as beef, pork, lamb, chicken, turkey, eggs, milk, and cheese are known as complete proteins and usually contain all eight essential amino acids. Many vegetable proteins contain adequate levels of many of the essential acids, but may be low in one or two. Grains and their germ coverings, legumes, nuts and seeds, and some vegetables fit into this category.
The importance of balancing the diet in order to obtain sufficient levels of all the essential amino acids cannot be overstated. A diet containing a variety of wholesome foods is crucial. If the complete proteins (stated above) are eaten daily, there is no need to worry about supplementing the diet or creating optimal food combinations. However, most of us do not eat these foods daily and probably should not, as the over consumption of protein foods (especially meat and milk) can lead to disease.
Those of us who follow a lacto-ovo-vegetarian diet need have less concern about combining foods than those of us who follow a vegan diet. For those eating vegetarian diets, it is fairly easy to obtain a good protein balance from vegetables, grains, nuts, and legumes. Eating beans or seeds with some sort of grain is the simplest way to obtain an adequate balance of proteins. Often times, traditional food cultures have already solved the problem. (ie. South American black beans and rice; MiddleEastern, chickpeas and couscous). According to Gabriel Cousins, M.D. in her book Conscious Eating, “the Max Planck Institute has found that the complete vegetarian proteins, those with all eight essential amino acids, are superior to, or at least equal to, animal proteins. They showed that these complete proteins were found in various concentrations in almonds, sesame seeds, pumpkin seeds, sunflower seeds, soybeans, buckwheat, peanuts, potatoes, all leafy greens, and most fruits.”
Paying attention to what we eat and how we combine our foods is the first step in preventing amino acid deficiency. If there is worry that the diet is not giving the body all it needs, there is always supplementation. Supplementing with amino acids have been known to help those suffering from degenerative diseases such as mental or nervous disorder, heart disease, chronic fatigue syndrome, diabetes, epilepsy, anemia and herpes. Amino acid supplements are available singly and in combinations. It is always a good idea to consult with a physician to see which supplements, if any, are suitable for your particular needs.
Showing posts with label health tips. Show all posts
Showing posts with label health tips. Show all posts
Monday, April 19, 2010
Thursday, April 15, 2010
PMS Less
It was New Year’s Eve. I had prepared a colorful vegan meal for my partner and I to enjoy before reigning in the New Year. The menu included a living corn chowder, sweet potato puree, and basmati rice drizzled with a Thai coconut sauce. We were planning on visiting with a few friends after dinner and then back home before the clock struck midnight to toast our first New Year’s Eve together. The special bottle of merlot we had been saving for this very night would top it all off. About half way through dinner I began to feel unnecessarily irritable, and before I knew it my mood was swinging down into the depths of a monthly premenstrual syndrome. I no longer suffered from cramping thanks to some positive dietary changes made years ago. However, I still felt annoyingly on edge for a short period of time every a month, and it was beginning to wear on my very last nerve. Needless to say, my New Year’s Eve was only so-so, and the following day I made my first resolution. I will find some simple, natural cures for the PMS blues.
Let us first take a look at what causes premenstrual syndrome symptoms such as irritability, bloating, cravings for sweets, increased appetite, fatigue, cramping, depression, and mood swings. Research has found that these symptoms are more prevalent in women with high levels of blood estrogen compared to progesterone. Dietary deficiencies in certain vitamins and minerals can also aggravate PMS. Some years ago, I routinely suffered from severe cramps that would keep me in bed for hours at a time. Some months an entire day would go to waste. The positive changes I made were mostly dietary. I started eating less meat and completely eliminated dairy because large amounts of dairy may be associated with irritability, anxiety, and mood swings. My diet focused on organic vegetables-especially leafy greens which are a good source of trace minerals necessary for calcium absorption. I also did a lot of dancing which allowed me to sweat a lot and considerably relieve stress levels. Avoiding refined carbohydrates, including sugar, corn sweeteners, honey, maple syrup, white flour products, dried fruit, and fruit juice is a also a necessary step. As you can see, sugars in all forms are pretty much off limits. In addition, raw nuts, seeds and whole grains are great sources of nutrients needed during the dreaded PMS time.
It’s also a good idea to avoid caffeine. Coffee, tea, chocolate and sodas cause fluctuations in blood sugar levels. These fluctuations contribute to cravings and add additional stress to the body. Leave the alcohol to the boys as it dehydrates the body, leading to increased premenstrual symptoms. Drink lots of water and herbal teas. I find those in the mint family very uplifting. Chamomile and lavender teas help to calm the nerves, while a smooth sweet orange tea is a great mood booster.
Yoga is a great antidote to PMS because it calms the central nervous system, releases endorphins and encourages relaxation while lowering stress levels. Particular postures are known to be especially helpful during this time of the month. For irritability and anxiety, practice reclined bound angle pose, downward facing dog, and standing forward bend. For depression and fatigue, try half plow pose with legs on a chair. For cramps, try legs-up-the-wall pose with the sacrum on a bolster, wide-legged standing forward bend and bridge pose. If you are prone to headaches and bloating, incorporate reclining hand to big toe pose with legs out to side. Supplement your practice with deep breathing techniques and quiet meditation. Alternate nostril breathing (nadi shodana) is a good one to focus on as it is straightforward and helps to balance mood swings and emotions. Once your cycle begins, avoid yoga inversion poses because the blood and energy is trying to flow downward and you don’t want to upset that flow.
As PMS is sometimes associated with a lacking in vital nutrients, it is always ideal to keep a high-quality multivitamin on hand. This alone has the power to improve symptoms. I like to take an extra supplement of Vitamin C during this time because it is a general energy booster and also helps to rid the body of excess estrogen. Make sure your multi-vitamin is sufficient in Vitamin E, which can help reduce nervous tension, depression, and headaches. The B vitamins are also necessary for proper nervous system function. Vitamins A, D, calcium, magnesium and zinc are also essential during the PMS phase of the month. I also make sure to supplement with flax seed oil which is a good source of essential fatty acids. It is anti-inflammatory in nature and can ease pain while boosting energy.
Herbs are always good for additional help. Shatawari is an ayurvedic herb that is most often prescribed for the PMS sufferers among us by ayurvedic doctors. It is referred to as the Indian female rejuvenative and is also helpful for low milk production, a lagging sex drive, menopause and infertility. Milk thistle is helpful because it protects the liver which in turn helps regulate hormonal balance. If bloating and sore breasts predominate, chamomile and dandelion are both effective diuretics. To stabilize depression and mood swings, chamomile, lavender, and peppermint are excellent. These herbs, along with red raspberry and kava kava, are good antispasmodics as well, making them excellent for cramps. Fennel, sarsaparilla, squaw vine, licorice and wild yam are all known to be hormonal balancers and can improve many PMS associated symptoms.
Good luck on your path to PMS success. The journey may be grueling some days but eventually the symptoms will improve. Be patient with yourself and try not to judge yourself or others. Accept the ups and downs and don’t try to fight it. Know that you are not alone. Most of us women are all sufferers and girlfriends are always good for emotional and moral support!
Let us first take a look at what causes premenstrual syndrome symptoms such as irritability, bloating, cravings for sweets, increased appetite, fatigue, cramping, depression, and mood swings. Research has found that these symptoms are more prevalent in women with high levels of blood estrogen compared to progesterone. Dietary deficiencies in certain vitamins and minerals can also aggravate PMS. Some years ago, I routinely suffered from severe cramps that would keep me in bed for hours at a time. Some months an entire day would go to waste. The positive changes I made were mostly dietary. I started eating less meat and completely eliminated dairy because large amounts of dairy may be associated with irritability, anxiety, and mood swings. My diet focused on organic vegetables-especially leafy greens which are a good source of trace minerals necessary for calcium absorption. I also did a lot of dancing which allowed me to sweat a lot and considerably relieve stress levels. Avoiding refined carbohydrates, including sugar, corn sweeteners, honey, maple syrup, white flour products, dried fruit, and fruit juice is a also a necessary step. As you can see, sugars in all forms are pretty much off limits. In addition, raw nuts, seeds and whole grains are great sources of nutrients needed during the dreaded PMS time.
It’s also a good idea to avoid caffeine. Coffee, tea, chocolate and sodas cause fluctuations in blood sugar levels. These fluctuations contribute to cravings and add additional stress to the body. Leave the alcohol to the boys as it dehydrates the body, leading to increased premenstrual symptoms. Drink lots of water and herbal teas. I find those in the mint family very uplifting. Chamomile and lavender teas help to calm the nerves, while a smooth sweet orange tea is a great mood booster.
Yoga is a great antidote to PMS because it calms the central nervous system, releases endorphins and encourages relaxation while lowering stress levels. Particular postures are known to be especially helpful during this time of the month. For irritability and anxiety, practice reclined bound angle pose, downward facing dog, and standing forward bend. For depression and fatigue, try half plow pose with legs on a chair. For cramps, try legs-up-the-wall pose with the sacrum on a bolster, wide-legged standing forward bend and bridge pose. If you are prone to headaches and bloating, incorporate reclining hand to big toe pose with legs out to side. Supplement your practice with deep breathing techniques and quiet meditation. Alternate nostril breathing (nadi shodana) is a good one to focus on as it is straightforward and helps to balance mood swings and emotions. Once your cycle begins, avoid yoga inversion poses because the blood and energy is trying to flow downward and you don’t want to upset that flow.
As PMS is sometimes associated with a lacking in vital nutrients, it is always ideal to keep a high-quality multivitamin on hand. This alone has the power to improve symptoms. I like to take an extra supplement of Vitamin C during this time because it is a general energy booster and also helps to rid the body of excess estrogen. Make sure your multi-vitamin is sufficient in Vitamin E, which can help reduce nervous tension, depression, and headaches. The B vitamins are also necessary for proper nervous system function. Vitamins A, D, calcium, magnesium and zinc are also essential during the PMS phase of the month. I also make sure to supplement with flax seed oil which is a good source of essential fatty acids. It is anti-inflammatory in nature and can ease pain while boosting energy.
Herbs are always good for additional help. Shatawari is an ayurvedic herb that is most often prescribed for the PMS sufferers among us by ayurvedic doctors. It is referred to as the Indian female rejuvenative and is also helpful for low milk production, a lagging sex drive, menopause and infertility. Milk thistle is helpful because it protects the liver which in turn helps regulate hormonal balance. If bloating and sore breasts predominate, chamomile and dandelion are both effective diuretics. To stabilize depression and mood swings, chamomile, lavender, and peppermint are excellent. These herbs, along with red raspberry and kava kava, are good antispasmodics as well, making them excellent for cramps. Fennel, sarsaparilla, squaw vine, licorice and wild yam are all known to be hormonal balancers and can improve many PMS associated symptoms.
Good luck on your path to PMS success. The journey may be grueling some days but eventually the symptoms will improve. Be patient with yourself and try not to judge yourself or others. Accept the ups and downs and don’t try to fight it. Know that you are not alone. Most of us women are all sufferers and girlfriends are always good for emotional and moral support!
Thursday, April 8, 2010
Spring Clean Your Body!
Due to today's environmental contaminants and artificial foods, unhealthy fats and sugars, our bodies are in serious need of regular cleansing to reduce damage to our immune systems and metabolism. Detoxification techniques maximize the body's energy and prevent chronic illness. It is also a time-honored way to keep digestive elimination regular, circulation under control and stress to a minimum. Incorporate the following detoxifying techniques into your life, add regular exercise and sustain a nutrient rich organic diet to enjoy optimal health and well-being.
Massage is one of the oldest forms of medical treatment. First recorded in China in the second century B.C., massage is an excellent method to improve lymph movement and blood flow. This in turn, aids in getting cellular waste products and accumulated toxins out of tissues, into the bloodstream and to the kidneys where they are eliminated in urine. Aromatic essential oils, such as lemon and grapefruit, enhance the detoxification process as does regularity of treatments. Massage should be enjoyed on a weekly, bi-weekly or monthly basis to ensure the treatments reach the body’s deepest layers, where unwanted substances can build up over time.
Used by ancient Greek physicians, in the ornate bath complexes of the Romans, in the sweat lodges of North American Natives and in the steam baths of the Scandinavians, hyperthermia techniques heat body temperature to above normal. The heat gets your heart beating and your blood circulating. Steam helps clear the sinuses, relieves respiratory congestion, and causes sweating which, in turn, aids in elimination of toxins through pores. Be sure to drink adequate amounts of water before, during, and after heat treatments to replace lost fluid.
Dry skin brushing is a European technique that has been used to remove the top layer of old skin, aiding in the elimination of mucous residues and uric acid crystals. Dry skin brushing increases cell renewal, cleans the lymph system and stimulates circulation. It also opens pores for better assimilation of nutrients. Use an all-natural vegetable fiber brush with a long handle to reach out-of-the-way places. Brush from the outermost points—the feet and hands—toward the center of your body. Brush bottoms of the feet, as nerve endings here effect the entire body. Brush across your upper back and down the front and back of your torso. Use lighter strokes over breasts and do not brush the nipples. Wash your brush every few weeks in water and let it dry.
Chlorophyll-rich foods, such as spirulina, chlorella and leafy greens help clear the skin, cleanse the kidneys and clean and build the blood. Eating chlorophyll-rich food will help boost immunity and rid the body of unwanted substances. Purchase these green super foods in powder form at your local health food store and add them to your fruit and vegetable juices or smoothies to sustain well-being.
Said to be first enjoyed by a Chinese emperor in 2,700 BC, green tea is rich in flavonoids with antioxidant and anti-allergen properties. Green tea combats free radical damage to protect against degenerative disease and boosts enzyme production in the body. It also has antibiotic, antiviral, and antibacterial properties and is highly valued as a cancer preventative. Sip two to three cups daily for the greatest benefit.
Milk thistle (Silybum marianum) is one of the best liver-cleansing tonic herbs. The Romans mixed the herb with honey as a remedy for excess bile. Milk thistle is rich in nutrients and antioxidants to prevent free radical damage. Burdock, known as the plant of longevity, is one of the best blood purifiers of the herbal world. Its use dates back to ancient Greece. The leaves make a delightful medicinal addition to soups and salads. You may also chop the root in vinegar to drizzle over green salads.
India’s ayurvedic system of health utilizes breathing techniques, or pranayama, to settle, balance and detoxify the body. Certain breathing techniques enhance the body’s ability to eliminate toxins because detoxification is directly related to the delivery of oxygen to cells and removal of carbon dioxide. Try a technique called calm belly breathing (breathing into the gravitational center of the body to ease stress and anxiety). Start by lying down in a relaxation pose: on your back with arms relaxed to the side and palms up, feet naturally splayed open and eyes closed. (If you need to modify this pose due to pain in the lower back, simply bend the knees, leaning them against one another, or if the legs are extended place a towel underneath the head and/or knees.) Now exhale without force while observing the navel fall. Breathe in and out through the nose for five minutes. Focus on the navel rising and falling during this period.
Massage is one of the oldest forms of medical treatment. First recorded in China in the second century B.C., massage is an excellent method to improve lymph movement and blood flow. This in turn, aids in getting cellular waste products and accumulated toxins out of tissues, into the bloodstream and to the kidneys where they are eliminated in urine. Aromatic essential oils, such as lemon and grapefruit, enhance the detoxification process as does regularity of treatments. Massage should be enjoyed on a weekly, bi-weekly or monthly basis to ensure the treatments reach the body’s deepest layers, where unwanted substances can build up over time.
Used by ancient Greek physicians, in the ornate bath complexes of the Romans, in the sweat lodges of North American Natives and in the steam baths of the Scandinavians, hyperthermia techniques heat body temperature to above normal. The heat gets your heart beating and your blood circulating. Steam helps clear the sinuses, relieves respiratory congestion, and causes sweating which, in turn, aids in elimination of toxins through pores. Be sure to drink adequate amounts of water before, during, and after heat treatments to replace lost fluid.
Dry skin brushing is a European technique that has been used to remove the top layer of old skin, aiding in the elimination of mucous residues and uric acid crystals. Dry skin brushing increases cell renewal, cleans the lymph system and stimulates circulation. It also opens pores for better assimilation of nutrients. Use an all-natural vegetable fiber brush with a long handle to reach out-of-the-way places. Brush from the outermost points—the feet and hands—toward the center of your body. Brush bottoms of the feet, as nerve endings here effect the entire body. Brush across your upper back and down the front and back of your torso. Use lighter strokes over breasts and do not brush the nipples. Wash your brush every few weeks in water and let it dry.
Chlorophyll-rich foods, such as spirulina, chlorella and leafy greens help clear the skin, cleanse the kidneys and clean and build the blood. Eating chlorophyll-rich food will help boost immunity and rid the body of unwanted substances. Purchase these green super foods in powder form at your local health food store and add them to your fruit and vegetable juices or smoothies to sustain well-being.
Said to be first enjoyed by a Chinese emperor in 2,700 BC, green tea is rich in flavonoids with antioxidant and anti-allergen properties. Green tea combats free radical damage to protect against degenerative disease and boosts enzyme production in the body. It also has antibiotic, antiviral, and antibacterial properties and is highly valued as a cancer preventative. Sip two to three cups daily for the greatest benefit.
Milk thistle (Silybum marianum) is one of the best liver-cleansing tonic herbs. The Romans mixed the herb with honey as a remedy for excess bile. Milk thistle is rich in nutrients and antioxidants to prevent free radical damage. Burdock, known as the plant of longevity, is one of the best blood purifiers of the herbal world. Its use dates back to ancient Greece. The leaves make a delightful medicinal addition to soups and salads. You may also chop the root in vinegar to drizzle over green salads.
India’s ayurvedic system of health utilizes breathing techniques, or pranayama, to settle, balance and detoxify the body. Certain breathing techniques enhance the body’s ability to eliminate toxins because detoxification is directly related to the delivery of oxygen to cells and removal of carbon dioxide. Try a technique called calm belly breathing (breathing into the gravitational center of the body to ease stress and anxiety). Start by lying down in a relaxation pose: on your back with arms relaxed to the side and palms up, feet naturally splayed open and eyes closed. (If you need to modify this pose due to pain in the lower back, simply bend the knees, leaning them against one another, or if the legs are extended place a towel underneath the head and/or knees.) Now exhale without force while observing the navel fall. Breathe in and out through the nose for five minutes. Focus on the navel rising and falling during this period.
Tuesday, April 6, 2010
Time to Re-Program Your Sweet Tooth!
According to a CSFII USDA survey, we Americans eat 20.5 teaspoons of granulated sugar every day. This statistic is a bit absurd when compared to the figure consumed by the French. On average they consume one-eighteenth the amount that we do. Could this be the reason why the French eat lots of butter, animal fat, and cheese while suffering from fewer cases of chronic disease? Perhaps the paradox is not so much a paradox after all.
Why Sugar Is Bad
Sugar is a processed substance that is foreign to our bodies. For this reason alone, it is best to consume organic sugar in small quantities, but preferably not at all. Another great reason to decrease you sugar intake is that it impacts the physiology of our bodies in dramatic ways. Sugar is largely responsible for obesity (excess sugar is stored as fat), cancer, diabetes, gum infections, tooth decay, yeast infections hypoglycemia and hyperactivity. Sugar can also decrease growth hormone, encourage cancer, increase cholesterol, encourage fatigue and food allergies, incur gallstones and contribute to osteoporosis. In addition, when it enters the body, it feeds harmful bacteria that live in the mouth. It also suppresses immune function. This list is just a sampling of the ill-effects that sugar has on our bodies.
The United States Department of Agriculture (USDA) reports that the average American consumes anywhere between 150 to 170 pounds of simple sugars in one year. This is the equivalent of eating ¼ to ½ pounds of sugar each day. Less than 100 years ago, the average intake of sugar was only about 4 pounds per person per year. This is a huge difference and a statistic that tells us we are consuming above and beyond what nature intended. Just take a look at the food you eat on a daily basis. If you enjoy the more obvious sugar laden foods like pastries, donuts, cookies, cakes, and candies, then you know you’ve got some work to do. And if you eat these sweets in moderation, great, but there are numerous foods out there (namely processed foods) which contain way more sugar than you would think just by virtue of the way they are made.
White bread, white flour products, processed fruit juice and even rice cakes not only have more sugar than your body can take, but they also have a high glycemic index. When we eat foods with a high glycemic index, we often experience wild swings in blood sugar which causes a high. The high is then followed by a low, hypoglycemic state which can result in depression and irritability. Over the long term, these foods leave you insensitive to your own pancreatic insulin. When this happens, your body loses its ability to control blood sugar levels, which can lead to diabetes, depression and obesity.
Refined white sugar contains no nutrients whatsoever. It contains no fiber, no minerals, no proteins, no fats, no enzymes-just empty calories. In order to digest it, the body has to take nutrients from its storehouse of enzymes and nutrients. All of the B vitamins which are essential to nerve function and vitamin C, which is required for keeping the immune system active and for repairing connective tissue are needed in this process. Calcium, sodium, potassium and magnesium are also taken from various parts of the body in order to make use of the sugar. Think about that each time you add white sugar to your morning cup of coffee or take a bite of that glazed doughnut. Is it really worth it?
What We Can Do!
Perhaps it’s time to re-examine our relationship with sugar. Maybe it should be treated like any other addiction, because let’s face it, most Americans are addicted to sugar- whether we are conscious about it or not. In fact, researchers have found that there is a strong correlation between alcohol and or other addictive drugs and a strong craving for sugar. Those who are addicted to sugar have strong withdrawals when sugar is removed from the diet.
Think about what you eat on any given day. For breakfast, you may have cereal (lots of sugar there), perhaps you add sugar to coffee or tea and some mornings French toast is on the menu. At lunch you will most definitely find sugar in restaurant foods, in salad dressings or in pasta sauce. For a snack, yogurt seems like a healthy option but most contain upwards of 15 grams of sugar. At dinner there is sugar in ketchup, BBQ sauce, pizza and bread. Then there’s dessert and voila-you have incorporated loads of detrimental sugar to your daily diet. Still, there are other sources from which we obtain sugar that might not be so obvious. Certain types of crackers, canned vegetables and fruits and peanut butter are some examples. Just take a look at labels as you shop. If sugar is one of the top ingredients in the product, gingerly put it back on the shelf.
Unfortunately, we are biologically programmed to eat sweets. It is in our genes. Our biological sweet tooth was well under way when we were still living in caves. In order to make it through the day we had to eat nutrient-packed foods. Berries and other fruits helped boost our energy levels to enable us to perform the physical tasks of a typical day. If we fulfilled our collective sweet tooth today with fruits only, having a “sweet tooth” would not be such a negative thing.
The good news is, there are so many wonderful alternatives to sugar. When it comes to sweeteners, it is important to avoid all products containing aspartame, splenda, saccharin, refined white sugar, desserts made with white flour and white sugar. In moderate quantities, these sweeteners may be replaced with stevia, agave nectar, blackstrap molasses, certified raw, organic honey, pure grade B maple syrup, rice bran syrup, carob candy and organic chocolate, preferable raw. By cutting back on your intake of sugar you will be doing your body a huge favor. If you break down occasionally there’s no need to feel guilty, but do try to avoid it. With time, your body will thank you immensely.
Why Sugar Is Bad
Sugar is a processed substance that is foreign to our bodies. For this reason alone, it is best to consume organic sugar in small quantities, but preferably not at all. Another great reason to decrease you sugar intake is that it impacts the physiology of our bodies in dramatic ways. Sugar is largely responsible for obesity (excess sugar is stored as fat), cancer, diabetes, gum infections, tooth decay, yeast infections hypoglycemia and hyperactivity. Sugar can also decrease growth hormone, encourage cancer, increase cholesterol, encourage fatigue and food allergies, incur gallstones and contribute to osteoporosis. In addition, when it enters the body, it feeds harmful bacteria that live in the mouth. It also suppresses immune function. This list is just a sampling of the ill-effects that sugar has on our bodies.
The United States Department of Agriculture (USDA) reports that the average American consumes anywhere between 150 to 170 pounds of simple sugars in one year. This is the equivalent of eating ¼ to ½ pounds of sugar each day. Less than 100 years ago, the average intake of sugar was only about 4 pounds per person per year. This is a huge difference and a statistic that tells us we are consuming above and beyond what nature intended. Just take a look at the food you eat on a daily basis. If you enjoy the more obvious sugar laden foods like pastries, donuts, cookies, cakes, and candies, then you know you’ve got some work to do. And if you eat these sweets in moderation, great, but there are numerous foods out there (namely processed foods) which contain way more sugar than you would think just by virtue of the way they are made.
White bread, white flour products, processed fruit juice and even rice cakes not only have more sugar than your body can take, but they also have a high glycemic index. When we eat foods with a high glycemic index, we often experience wild swings in blood sugar which causes a high. The high is then followed by a low, hypoglycemic state which can result in depression and irritability. Over the long term, these foods leave you insensitive to your own pancreatic insulin. When this happens, your body loses its ability to control blood sugar levels, which can lead to diabetes, depression and obesity.
Refined white sugar contains no nutrients whatsoever. It contains no fiber, no minerals, no proteins, no fats, no enzymes-just empty calories. In order to digest it, the body has to take nutrients from its storehouse of enzymes and nutrients. All of the B vitamins which are essential to nerve function and vitamin C, which is required for keeping the immune system active and for repairing connective tissue are needed in this process. Calcium, sodium, potassium and magnesium are also taken from various parts of the body in order to make use of the sugar. Think about that each time you add white sugar to your morning cup of coffee or take a bite of that glazed doughnut. Is it really worth it?
What We Can Do!
Perhaps it’s time to re-examine our relationship with sugar. Maybe it should be treated like any other addiction, because let’s face it, most Americans are addicted to sugar- whether we are conscious about it or not. In fact, researchers have found that there is a strong correlation between alcohol and or other addictive drugs and a strong craving for sugar. Those who are addicted to sugar have strong withdrawals when sugar is removed from the diet.
Think about what you eat on any given day. For breakfast, you may have cereal (lots of sugar there), perhaps you add sugar to coffee or tea and some mornings French toast is on the menu. At lunch you will most definitely find sugar in restaurant foods, in salad dressings or in pasta sauce. For a snack, yogurt seems like a healthy option but most contain upwards of 15 grams of sugar. At dinner there is sugar in ketchup, BBQ sauce, pizza and bread. Then there’s dessert and voila-you have incorporated loads of detrimental sugar to your daily diet. Still, there are other sources from which we obtain sugar that might not be so obvious. Certain types of crackers, canned vegetables and fruits and peanut butter are some examples. Just take a look at labels as you shop. If sugar is one of the top ingredients in the product, gingerly put it back on the shelf.
Unfortunately, we are biologically programmed to eat sweets. It is in our genes. Our biological sweet tooth was well under way when we were still living in caves. In order to make it through the day we had to eat nutrient-packed foods. Berries and other fruits helped boost our energy levels to enable us to perform the physical tasks of a typical day. If we fulfilled our collective sweet tooth today with fruits only, having a “sweet tooth” would not be such a negative thing.
The good news is, there are so many wonderful alternatives to sugar. When it comes to sweeteners, it is important to avoid all products containing aspartame, splenda, saccharin, refined white sugar, desserts made with white flour and white sugar. In moderate quantities, these sweeteners may be replaced with stevia, agave nectar, blackstrap molasses, certified raw, organic honey, pure grade B maple syrup, rice bran syrup, carob candy and organic chocolate, preferable raw. By cutting back on your intake of sugar you will be doing your body a huge favor. If you break down occasionally there’s no need to feel guilty, but do try to avoid it. With time, your body will thank you immensely.
Sunday, April 4, 2010
Get Your Green Tea On!
Provided we don’t drink too much of it, teas provide a number of health benefits. They have been known to combat the flu, prevent tooth decay, lower heart disease risk, lower blood pressure, and reduce the risk of cancer. Green tea is one of the most healthful teas due to it myriad of therapeutic properties. This little miracle of health was first discovered by a Chinese emperor in 2700 B.C. Traditionally, it was drank as a fasting tea to give its drinker mental clarity and energy during a cleanse. While it is indeed a stimulant, the amount of caffeine in green tea is minimal. If you are worried about caffeine, the decaffeinated version is just as beneficial because it retains its tannins and other flavonoids. Flavonoids are antioxidants that have the ability to hinder cancer-causing substances such as nitrosamines found in smoked food and the residues of nitrate fertilizers. They also have anti-allergen activities as well. Green tea also contains powerful polyphenols that acts as antioxidants, yet do not interfere with iron and protein absorption. A stimulant of thought and conversation, green tea should be taken daily throughout one’s lifetime for optimal health. While it can be taken in capsule form, one or two cups of green tea every day can have an altogether calming and meditative effect, useful in lowering stress levels.
1) Green tea for heart health:
Recent research suggests that antioxidants in green tea play a role in reducing the negative effects of bad cholesterol, lowering triglyceride levels and increasing the production of good cholesterol. They have also been shown to inhibit excessive blood clotting which may help against heart diseases and stroke. Further evidence has suggested that green tea plays a role in prevention of age-related and brain degeneration diseases, such as Parkinson and Alzheimer’s. Its antioxidant properties are thought to reduce free radical damage and the breakdown of neurotransmitters.
2) Green tea for immunity
It has antibiotic properties and even has the ability to combat antibiotic-resistant microorganisms. The tea can also lower iron levels in the body, having a direct anti-viral effect on abnormal types of hepatitis viruses. There is also evidence from some studies that green tea provides significant immunoprotective qualities, particularly in the case of cancer patients undergoing radiation or chemotherapy. White blood cell count appears to be maintained more effectively in cancer patients consuming green tea compared to patients who do not drink the soothing beverage.
3) Green tea for cancer prevention
Green tea’s rich supply of antioxidants may also play a key role in the prevention of various cancers, like breast, colon, stomach, and lung cancer. They suppress the formation and growth of potent cancer-causing agents. While the potential anti-cancer properties of green tea look promising, they are also complex and not yet completely understood. Catechins, which are tannins found in green tea, have been shown to have anti-tumor effects.\ Studies in Japan has shown that several cups of green tea on a day are effective in reducing lung cancer death rates, while other studies indicate the same success with liver and stomach cancers.
4) Green Tea for digestion and detoxification
The Chinese regard green tea as a stimulant , and astringent for clearing phlegm and a digestive remedy. Because of the tannins in green tea, it is useful for diarrhea. During detoxification, the polyphenols found in green tea are astoundingly efficient at lessening the production of uremic toxicity to protect the kidneys.
5) Green Tea for weight loss
Because it boosts enzyme activity in the body and is fully enzyme-active it helps the body cleanse itself and lose weight, while increasing metabolism. Polyphenols have also been known to help the body burn fat because they work with other chemicals to intensify levels of fat oxidation and thermogenesis. Thermogenesis is when heat is created in the body by burning fuels such as fat. A study in Switzerland found that drinking 2-3 cups of green tea daily caused the participants to burn eighty extra calories each day without increasing their heart rates.
6) Green tea to prevent tooth decay
Studies suggest that chemical in green tea can destroy bacteria that cause tooth decay and other dental conditions. Try natural toothpastes, dental floss and mouth washes that contain green tea.
Green Tea’s Other Uses
Green tea can also be used as a natural beauty product. When applied directly to the skin, green tea has the ability to clear blemishes and other skin problems. Its leaves can act as an excellent exfoliant to the skin while the concentrated version calms and cools the face. Try mixing one tablespoon of green tea leaves to three tablespoons mayonnaise for a detoxifying facial mask. In addition to drinking green tea, try adding it to breads, fruit compotes and sorbets
Serving and Storing Green Tea
Green tea can be served hot or cold and still provide a host of health benefits. While sugar and lemon are not thought to alter the antioxidant content, milk may bind to the antioxidants and make them unavailable to the body. To brew a potent cup of green tea, make sure to steep the tea bag for at least 3 minutes. Otherwise, all of the antioxidants may not end up in the tea. If you’re concerned about caffeine, a 6-ounce cup of green tea contains approximately 30 mg. That’s much lower than coffee, which has about 100 mg per cup. Buy tea leaves in small quantities and store in an airtight container in a dark, cool place.
1) Green tea for heart health:
Recent research suggests that antioxidants in green tea play a role in reducing the negative effects of bad cholesterol, lowering triglyceride levels and increasing the production of good cholesterol. They have also been shown to inhibit excessive blood clotting which may help against heart diseases and stroke. Further evidence has suggested that green tea plays a role in prevention of age-related and brain degeneration diseases, such as Parkinson and Alzheimer’s. Its antioxidant properties are thought to reduce free radical damage and the breakdown of neurotransmitters.
2) Green tea for immunity
It has antibiotic properties and even has the ability to combat antibiotic-resistant microorganisms. The tea can also lower iron levels in the body, having a direct anti-viral effect on abnormal types of hepatitis viruses. There is also evidence from some studies that green tea provides significant immunoprotective qualities, particularly in the case of cancer patients undergoing radiation or chemotherapy. White blood cell count appears to be maintained more effectively in cancer patients consuming green tea compared to patients who do not drink the soothing beverage.
3) Green tea for cancer prevention
Green tea’s rich supply of antioxidants may also play a key role in the prevention of various cancers, like breast, colon, stomach, and lung cancer. They suppress the formation and growth of potent cancer-causing agents. While the potential anti-cancer properties of green tea look promising, they are also complex and not yet completely understood. Catechins, which are tannins found in green tea, have been shown to have anti-tumor effects.\ Studies in Japan has shown that several cups of green tea on a day are effective in reducing lung cancer death rates, while other studies indicate the same success with liver and stomach cancers.
4) Green Tea for digestion and detoxification
The Chinese regard green tea as a stimulant , and astringent for clearing phlegm and a digestive remedy. Because of the tannins in green tea, it is useful for diarrhea. During detoxification, the polyphenols found in green tea are astoundingly efficient at lessening the production of uremic toxicity to protect the kidneys.
5) Green Tea for weight loss
Because it boosts enzyme activity in the body and is fully enzyme-active it helps the body cleanse itself and lose weight, while increasing metabolism. Polyphenols have also been known to help the body burn fat because they work with other chemicals to intensify levels of fat oxidation and thermogenesis. Thermogenesis is when heat is created in the body by burning fuels such as fat. A study in Switzerland found that drinking 2-3 cups of green tea daily caused the participants to burn eighty extra calories each day without increasing their heart rates.
6) Green tea to prevent tooth decay
Studies suggest that chemical in green tea can destroy bacteria that cause tooth decay and other dental conditions. Try natural toothpastes, dental floss and mouth washes that contain green tea.
Green Tea’s Other Uses
Green tea can also be used as a natural beauty product. When applied directly to the skin, green tea has the ability to clear blemishes and other skin problems. Its leaves can act as an excellent exfoliant to the skin while the concentrated version calms and cools the face. Try mixing one tablespoon of green tea leaves to three tablespoons mayonnaise for a detoxifying facial mask. In addition to drinking green tea, try adding it to breads, fruit compotes and sorbets
Serving and Storing Green Tea
Green tea can be served hot or cold and still provide a host of health benefits. While sugar and lemon are not thought to alter the antioxidant content, milk may bind to the antioxidants and make them unavailable to the body. To brew a potent cup of green tea, make sure to steep the tea bag for at least 3 minutes. Otherwise, all of the antioxidants may not end up in the tea. If you’re concerned about caffeine, a 6-ounce cup of green tea contains approximately 30 mg. That’s much lower than coffee, which has about 100 mg per cup. Buy tea leaves in small quantities and store in an airtight container in a dark, cool place.
Friday, April 2, 2010
Acid-Alkaline Balance for Optimal Health
The acid-base balance of the body is critical to optimal health. Diet and nutrition play a key role in this balance, and if the body is not able to compensate for an unbalanced diet, the body’s internal environment becomes compromised and eventually cells fail to thrive, thus leading the body to a diseased state. When the body is in an acidic state, the alkaline biochemical buffers are less able to maintain the blood’s healthy pH of 7.4. Our systems compensate for this by depositing excess acid substances into the tissues and joints. This is one reason many believe that acidity leads to arthritis.
The pH scale goes from 0-14 with the number 7 representing the ideal balance between acid and alkaline substances. With greater acidity in the body, the number becomes smaller. With greater alkalinity in the body, the number becomes larger. The zone of optimal health extends only from pH 7.36 to pH 7.42. Illness will typically accompany any occurrence of acidosis or alkalosis. Of all the factors that cause acidosis, the most important is unquestionably food. Foods are classified as basically acid or alkaline, not according to their taste, but to the residue left after they have been metabolized in the body.
America’s diet is heavily based in acidifying foods. Wheat, oats, white rice, refined flour, refined sugar, strawberries, pomegranates, meat, poultry, cold cuts, fish, eggs, cheese, butter, whole and refined grains, bread, pasta, cereal flakes, pecans, peanuts, soybeans, white sugar, sweets, cashews, sodas, coffee, tea, cocoa, wine, mayonnaise, ketchup, and mustard. These are all examples of acidifying foods. In contrast, alkalizing foods consist mostly of green and colored vegetables. They also entail most fruits, millet, buckwheat, sprouted beans, sprouted seeds, olive oil, and soaked almonds.
For a system that does not get too acidic, the diet should contain about 70% alkaline foods-one that focuses on fruits and vegetables, with some whole grains, sprouts, and smaller amounts of animal foods and refined foods. Drinking large amounts of water on a daily basis can also be a highly effective way to de-acidify the body.
The pH scale goes from 0-14 with the number 7 representing the ideal balance between acid and alkaline substances. With greater acidity in the body, the number becomes smaller. With greater alkalinity in the body, the number becomes larger. The zone of optimal health extends only from pH 7.36 to pH 7.42. Illness will typically accompany any occurrence of acidosis or alkalosis. Of all the factors that cause acidosis, the most important is unquestionably food. Foods are classified as basically acid or alkaline, not according to their taste, but to the residue left after they have been metabolized in the body.
America’s diet is heavily based in acidifying foods. Wheat, oats, white rice, refined flour, refined sugar, strawberries, pomegranates, meat, poultry, cold cuts, fish, eggs, cheese, butter, whole and refined grains, bread, pasta, cereal flakes, pecans, peanuts, soybeans, white sugar, sweets, cashews, sodas, coffee, tea, cocoa, wine, mayonnaise, ketchup, and mustard. These are all examples of acidifying foods. In contrast, alkalizing foods consist mostly of green and colored vegetables. They also entail most fruits, millet, buckwheat, sprouted beans, sprouted seeds, olive oil, and soaked almonds.
For a system that does not get too acidic, the diet should contain about 70% alkaline foods-one that focuses on fruits and vegetables, with some whole grains, sprouts, and smaller amounts of animal foods and refined foods. Drinking large amounts of water on a daily basis can also be a highly effective way to de-acidify the body.
Sunday, March 28, 2010
Health Tip of the Week!
Shall We Dance?
No matter how you do it, dancing is good for you.
When was the last time you cut a rug, grabbed a partner, and tangoed across the living room? If you can’t remember, it’s time to put on those dancing shoes, and dangle that red rose between your teeth. Dancing, according to Beth Shubin Stein, M.D. is an excellent aerobic workout. It tones many different muscle groups while encouraging proper balance and posture. In addition to the physical benefits of dance, there are mental and emotional ones as well. Learning new routines challenges the brain while connecting with your fellow dancers enhances social connections. Most importantly, dance is just plain fun. .
Here are some excellent ways to get that booty shakin’:
Take a Class. Salsa, Ballroom, Tango, Flamenco, African, Belly, Tap, Ballet, Classical Indian, Mexican Folkloric, Modern, Brazilian, Hula. There are so many forms of dance the world over, and many are easily accessible to the novice and seasoned student. Classes are a great way to get motivated and meet many interesting people from various walks of life.
Find Your Style. Discovering your personal style is a great way to find out more about yourself and what moves you, physically, emotionally, and spiritually. What is your dance dynamic? West African dance is upbeat and will give you an exceptional cardiovascular workout, while many forms of ballroom dance move in graceful waltzes and passionate tangos. Have you always wanted to travel to a particular place on the globe? Exploring the fiery rhythms of flamenco allow a greater knowledge of Southern Spain and the gypsy culture it embodies. Perhaps you’re looking for something on the meditative side. Balinese, Thai, and Indian classical dance are great vehicles to explore the sacred.
Try It At Home. A great way to get started is to simply put a favorite cd in the boom box and dance around the living room for a half hour. If you’d like to stay in your home but would prefer a bit of guidance, find a few DVDs to follow. Maybe you want to try a particular style before committing to a class. Videos are a great way to do so.
You can dance anywhere and you can dance in your mind, and in your heart.– Jacques D’Amboise
No matter how you do it, dancing is good for you.
When was the last time you cut a rug, grabbed a partner, and tangoed across the living room? If you can’t remember, it’s time to put on those dancing shoes, and dangle that red rose between your teeth. Dancing, according to Beth Shubin Stein, M.D. is an excellent aerobic workout. It tones many different muscle groups while encouraging proper balance and posture. In addition to the physical benefits of dance, there are mental and emotional ones as well. Learning new routines challenges the brain while connecting with your fellow dancers enhances social connections. Most importantly, dance is just plain fun. .
Here are some excellent ways to get that booty shakin’:
Find Your Style. Discovering your personal style is a great way to find out more about yourself and what moves you, physically, emotionally, and spiritually. What is your dance dynamic? West African dance is upbeat and will give you an exceptional cardiovascular workout, while many forms of ballroom dance move in graceful waltzes and passionate tangos. Have you always wanted to travel to a particular place on the globe? Exploring the fiery rhythms of flamenco allow a greater knowledge of Southern Spain and the gypsy culture it embodies. Perhaps you’re looking for something on the meditative side. Balinese, Thai, and Indian classical dance are great vehicles to explore the sacred.
Try It At Home. A great way to get started is to simply put a favorite cd in the boom box and dance around the living room for a half hour. If you’d like to stay in your home but would prefer a bit of guidance, find a few DVDs to follow. Maybe you want to try a particular style before committing to a class. Videos are a great way to do so.
You can dance anywhere and you can dance in your mind, and in your heart.– Jacques D’Amboise
Friday, March 26, 2010
Why I love my neti pot...and you should too!
They say that it's all about life's little pleasures and I couldn't agree more, especially when one of mine is a white porcelain genie's lamp resembling neti pot. It's short, it's stout, and yes, you pour the non-iodized salted warm water out...into one nostril and out of the other. Sound uncomfortable? At first, yes, but after a while the clearing sensation I get from a morning neti pot ritual feels really, really good. Not only does it feel good, but it has some real health benefits. Bathing the sinus cavitites in this warm saline solution is known to help sufferers of sinusitis, allergies, sinus headaches, cold and flu. I don't know about you, but as long as my memory serves, I have had that irritatingly stuffed up feeling most mornings. Maybe I was blessed with mucous loving genes or maybe we just live in a time when there are too many dust bugs floating through the air. Whatever the reason, I have my little neti to thank, for allowing me to breathe a little easier every day.
Sunday, March 21, 2010
Health Tip of the Week!
From Enrolling in a Language Class to Sipping a Daily Glass of Wine, the Following Rituals Can Increase Our Life Spans
Longevity seems to be the health buzz word these days and for good reason. Numerous studies have shown villagers living in remote parts of the world who seem to have exceptional health and live to be over one hundred years of age. As westerners we want to know what these people do every day to increase their life span. The truth lies in living simply, having good friends and eating right. The following tips are from centenarians around the world who have found a fountain of youth in their very own backyard.
The majority of centenarians the world over live by modest means. This translates directly to their diets, which are plant based, consisting of a variety of legumes, whole grains, vegetables, fruits, nuts and seeds. Modest living means modest eating and even fasting from time to time. Eating less in general is simply good practice. “Hara hachi bu” is a reminder used by Okinawans, meaning eat until you are 80% full. The old adage, eat like a king by day and a pauper by night is one the wise ones around the world adhere to. Practice eating a large breakfast, a moderate sized lunch and a light dinner.
Staying active is every bit as important as having healthy eating habits, but it’s not the sort of intense gym activity we’re accustomed to these days. Find something you enjoy. Whether it’s taking your dog on long walks in the park or tending to your vegetable garden, these types of low intensity physical activities are actually more beneficial in the long run.
In addition to eating habits and moderate exercise, having a life purpose is at the top of the longevity list. Centenarians across the globe are happy people who have reason to get up in the morning. Think about your life purpose. Make a personal mission statement. Another way to keep curiosity in peak condition is to keep learning. Perhaps you’d like to learn Italian or take a flamenco class. A key to long life is never losing your childlike curiosity.
Stress reduction is another important factor. While most of us aren’t living in a quaint, peaceful village in Sardinia or a brisk mountain town of Ecuador, we do have the tools to create quiet places for ourselves and greatly reduce the stresses of modern day living. Yoga and meditation are great practices which can be done privately or in group settings. Deep breathing techniques, adequate amounts of clean drinking water, restorative sleep, and laughter are great ways to relieve stress. Schedule time with friends and family who make you laugh or read a book that tickles your funny bone. Journaling or painting, or simply making a point to resist rushing through the day are all ways of promoting good relaxation.
Create A Healthy Social Network- Having strong emotional ties with friends and family protects us from isolation, depression, and even mental illness. For human beings, love and intimacy are as essential as food and water. Spend more time cultivating connections with your parents, siblings, cousins, grandparents, friends, coworkers, and neighbors. It takes a village to create a long happy life.
Believe in Something-Your spirituality and personal faith are secret elixirs in your life. Faith allows us to find inner peace, accept life as it is, and come to terms with the disparity between expectation and reality.
Just Say No. Smoking is a surefire step to the morgue. If you do smoke, seek help to quit!
Thursday, February 25, 2010
Pass the Papayas Please
Monsieur Christophe Columbus called the papaya the "fruit of the angels". He noticed that the Caribbean natives ate the fruit after a large meal and never encountered any digestive distress. Papayas are an excellent source of antioxidant nutrients, such as carotenes, vitamin C and flavonoids. They also contain beneficial amounts of potassium, vitamins E and A, folic acid and fiber. Papayas contain papain, an enzyme that aids in the digestion of proteins. This particular enzyme is used in digestive enzyme dietary supplements. Papayas provide protective benefits against heart disease, cancer and other diseases associated with free radical damage. Increase the health benefits of a succulent papaya by eating it with walnuts!
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