Healing with Food
No one wants to spend the fall feeling sluggish or rundown. Or battling colds and allergies. Or gaining weight. The best way to avoid any of these scenarios is to eat energizing, immunity– boosting food.
“Everyone knows the expression ‘You are what you eat,’” says Dale Bellisfield, R.N., a clinical herbalist with a practice in New Jersey. “But I tell my clients, ‘You are what you absorb.’ Every part of your body—your neurotransmitters, immune system, skeleton, and muscles–puts the nutrients in healing foods to work.” In Bellisfield’s kitchen, healing foods include fish to fight fatigue, herbs and spices to fortify the immune system, and teas to hydrate and tonify.
Eat to beat fatigue.
“When a client comes to me with fatigue, I tell them first to get rid of the stimulants in their diet—coffee and sugar that can burn them out—then energize with protein, good fats, and dark leafy greens.”
Buy quality protein.
Get your protein from a combination of organic whole grains and legumes; low–mercury, sustainably raised seafood; or from soy–based products like tofu. Protein increases our metabolic rate, and because we digest protein more slowly than carbohydrates, we get a long–term energy boost rather than a brief burst.
Enjoy fats wisely.
Incorporating olive oils, eggs, nuts, and seeds gives you the most efficient, energy–dense fuel and helps create the building blocks for compounds that fight inflammation and maintain brain health.
Choose dark leafy greens.
Kale, spinach, and collards—all of these contain energizing B vitamins (including folate, the B vitamin critical to the generation of healthy new cells), antioxidants, and dark green chlorophyll, which helps in tissue growth and repair.
Eat to boost your immunity.
“Lately I’m really keen on ‘black foods’ like olives, berries, figs, dark chocolate, and sea vegetables,” Bellisfield says. “The darker the hue, the higher the immune boost.”
Pile on the onions.
To ensure a healthy immune system, get your fill of onions, shallots, leeks, and fresh raw garlic. High in pungent sulfur compounds, these aromatic veggies can provide potent protection against harmful microorganisms and cancer.
Sprinkle in some herbs.
Fresh and dried herbs like turmeric, ginger, rosemary, and thyme, all have antioxidant, antimicrobial, and antiinflammatory properties.
Learn to love fermented foods.
To optimize the effectiveness of herbs and spices, Bellisfield adds foods like miso, yogurt, or sauerkraut for their ability to aid in digestion and the absorption of nutrients.
Eat to lose weight
“Eat a rainbow,” says Bellisfield, who recommends colorful fruits and vegetable—bright orange, for - example, indicates beta–carotene, while dark-blue and—red produce is high in the antioxidant anthocyanin.
Choose good proteins and carbs.
Foods low on the glycemic index, like sweet potatoes, berries, eggs, fish, and whole grains, and sweeteners like stevia, don’t spike blood sugar the way white potatoes and refined flours do.
Discover low–calorie foods.
Low-calorie winners include quinoa, goji berries, black beans, and broccoli, says Bellisfield.
Eat to detox.
Bellisfield starts a cleanse with spring greens like dandelion leaves, watercress, and broccoli rabe. Blend sour fruits and bitter greens. The sharp flavors of tart fruits and bitter greens increase digestive enzymes and nutrient absorption–ideal for cleansing, toning, and stimulating digestion. Drink tea. Accompany your fruits and greens with organic white or green tea or a tea made with an adaptogenic plant like holy basil or ginseng (which help reduce stress and fight fatigue) to stay hydrated and ease gentle digestive cleansing.
Article Source: By: Rozanne Gold
By Alan Cleaver (Flickr: Lose weight now) [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons
Reduce your risk of dementia right now
(CNN) – The statistics, unfortunately, are staggering. An estimated 44 million people worldwide are living with dementia, according to a report released Tuesday by Alzheimer’s Disease International. As life expectancies continue to rise around the globe, that number is expected to nearly double by 2030 and more than triple by 2050.
But there is some good news laid out in the sixth annual World Alzheimer’s Report. For the first time, we’re starting to get a clearer understanding of cause and effect when it comes to this debilitating disease.
Here’s the takeaway, according to Alzheimer’s Disease International: What’s good for your heart is also good for your brain. More specifically, there is now “persuasive evidence that dementia risk … can be modified through reduction in tobacco use and better control and detection for hypertension and diabetes, as well as cardiovascular risk factors.” Alzheimer’s is No. 6 on the Centers for Disease Control and Prevention’s list of the top 10 causes of death in the United States, claiming nearly 85,000 lives in 2010.
“Given this epidemic scale and with no known cure, it’s crucial that we look at what we can do to reduce the risk or delay the onset of developing the disease,” wrote Marc Wortmann, executive director of Alzheimer’s Disease International. “Governments must develop adequate strategies to deal with the epidemic holistically, including tacking both reduction in risk for future generations, and adequately caring for people living with the condition and supporting their friends and family.”
The bottom line is that it’s never too late to make some changes to improve your physical and mental well-being. Here are five things you can do right now to reduce your risk of dementia:
1. Look after your heart.
2. Be physically active.
3. Follow a healthy diet.
4. Challenge your brain.
5. Enjoy social activity.
The strongest evidence exists in linking dementia to a lack of education in early life, hypertension in midlife and smoking and diabetes across a lifetime, according to the new report.
“There’s also relatively strong evidence that people in low-education countries have a higher risk for Alzheimer’s and other dementias,” said Keith Fargo, director of scientific programs for the Alzheimer’s Association. ” (This) can be controlled across the lifespan. Taking people and giving them a better education in grade school, high school, and college significantly lowers risk at the population level.” It’s also important to keep our brains buzzing as we get older.
“While we don’t endorse specific activity like crosswords or mazes,” Fargo said, “we say, ‘Find a mentally challenging activity that’s fun or enjoyable for you, and you’ll maintain it. That’s going to be good for your brain health as you age.’ “
“If we can all enter old age with better developed, healthier brains,” the report concludes, “we are likely to live longer, happier and more independent lives, with a much reduced chance of developing dementia.”
The global cost of dementia in 2010 (the latest year for which data are available) was estimated at $604 billion. That number is expected to rise to $1 trillion by 2030.
“With this in mind,” wrote World Dementia Envoy Dr. Dennis Gillings, “we can’t afford to do nothing.”
Article Source: By Ben Tinker http://www.cnn.com/2014/09/16/health/world-alzheimers-report/index.html?hpt=he_c2
Picture Source: By Ildar Sagdejev (Specious) (Own work) [GFDL (http://www.gnu.org/copyleft/fdl.html) or CC-BY-SA-3.0-2.5-2.0-1.0 (http://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons
The lymphatic system, if not properly taken care of, can lead to problems ranging from “cellulite to cancer”! Read this article to find out how to better take care of your body and feel better too! Check out this month’s newsletter for more interesting articles about the lymphatic system!
“Like Cinderella, the lymph labors quietly in the shadows to clean up the mess made by virtually all the other systems of the body. Widely regarded as a lesser sister to the circulatory system, the lymphatic system is actually a crucial player in your body’s ability to ward off disease and heal from injury.
The lymphatic system is recognized by doctors in Europe and the Far East for its importance to preventive health care. They understand how lymphatic function supports every other system in the body, including the immune, digestive, detoxification and nervous systems. In fact, many believe that poor lymph health underlies a host of conditions, from cellulite to cancer.
By contrast, in America our practitioners don’t think much about the lymph system until something goes wrong — usually when infection causes a swollen lymph node, or worse, when we develop cancer in a lymph gland, or cancer elsewhere that metastasizes through the lymph vessels.
The reality is that you have twice as much lymph fluid in your body as blood. The lymph continuously bathes each cell and drains away the detritus in a circulatory system powered only by your breathing and movement. If the movement of the lymph stopped entirely you would die in a matter of hours.
What can you do to ensure your lymph system stays healthy? There are a number of ways to support lymphatic function that should be part of every woman’s health habits. Let’s start by exploring this amazing system. Read More→
During the summer months, it is nice to get a healthy glow. To make sure that it is a “healthy” glow, there are some precautions to be made. Skin cancer is a major risk when it comes to sun exposure. More than 2 million Americans develop skin cancer each year, read the following article to reduce your risk while still enjoying the summer months!
“What can I do to reduce my risk of getting skin cancer?
Here’s the short answer:
- Don’t depend on sunscreen to prolong your time in the sun.
- Cover up! Hats, shirts and sunglasses are the best protection.
- Don’t get burned.
- Don’t use a tanning bed.
- Protect kids! Early-life sunburns are worse.
- Pick a sunscreen with strong UVA protection.
- Get vitamin D. Adequate levels of vitamin D may reduce the risk of melanoma, and it is known to combat other cancers. Get screened for vitamin D deficiency.
- Check your skin regularly for new moles that are tender or growing. Ask your primary care doctor how often you should see a dermatologist.
More than 2 million Americans develop skin cancer each year (NCI 2013). Half the Americans who live to 65 will be diagnosed at least once with rarely fatal forms of skin cancer called basal and squamous cell carcinomas, both linked to sun exposure.(EPA 2011) Studies indicate that regular sunscreen use lowers the risk of squamous cell carcinoma (Gordon 2009, van der Pols 2006). Researchers have not found strong evidence that sunscreen use prevents basal cell carcinoma (Green 1999, Pandeya 2005, van der Pols 2006, Hunter 1990, Rosenstein 1999, Rubin 2005).
Americans are being diagnosed with melanoma, the deadliest form of skin cancer, at steadily spiraling rates. According to the National Cancer Institute, over the past 35 years the rate of new melanoma cases among American adults has tripled, from 7.89 per 100,000 population in 1975 to 23.57 in 2010. (NCI 2013). The melanoma death rate for white American men, the highest risk group, has escalated sharply, from 2.64 deaths per 100,000 in 1975 to 4.10 in 2010.
Since the year 2000, the rates of new melanoma cases among both men and women have climbed by 1.9 percent per year (CDC 2013). Rates for teens climbed 2 percent per year between 1973 and 2009 (Wong 2013).
Sun exposure appears to play a role in the development of some melanoma, but it is a complex disease whose triggers are unknown. Scientists have established that three risk factors are indoor tanning, exposure to ultraviolet radiation and severe sunburns – all things a person can control. Other, uncontrollable risk factors are family history, number of moles, fair skin and freckles (CDC 2013, NCI 2013). Read More→
Choosing products that are healthy and natural is a labor of love. The ConsumerReports is proposing to ban some keys phrases that make a customer think that they are selecting a healthy option. Some companies are using these phrases as broad terms, subject to opinion. Read more in the following article and next time you see the word “natural” look closer at the label!
“Americans are buying ‘natural’ food products in droves but it turns out that doesn’t necessarily mean foods are any healthier—or free of preservatives.
According to ConsumerReports ShopSmart, the Food and Drug Administration does not adequately define the term, which means a manufacturer can slap a “natural” label on a product that still c
The consumer advocacy group is now calling for a ban on the term natural, which it claims causes confusion about a products true components.ontains artificial additives.
Misleading terms include:
“Made with Natural Ingredients”
“Naturally Brewed” Read More→