Healthy and Green Living » Eating for Health

Purify with Pancakes

Annie B. Bond — Fri, 09 May 2008 11:00:02 +0000

With all of nature�s bounty from which to choose ingredients, preparing food that purifies and detoxifies your body should be an ongoing delightful adventure. If you do the main part of your shopping in the produce aisle, buying fruits, vegetables and whole grains and keeping packaged foods to a minimum, you�re on the right path. Here is a scrumptious recipe to get you started.

Breakfast Apple Pancakes
These ginger-spiced pancakes are terrific, and they�re ready in just 20 minutes.

2/3 cup whole wheat flour
2/3 cup unbleached flour
1/3 cup cornmeal
1 tablespoon baking powder
1 teaspoon ground ginger
1/2 teaspoon baking soda
2 cups fat-free plain yogurt
3/4 cup fat-free egg substitute
1/4 cup honey
2 tablespoons canola oil
1 apple, shredded

1. Coat a large, non-stick skillet with non-stick cooking spray and heat over medium heat.

2. In a blender or food processor, pulse the whole wheat and unbleached flours, cornmeal, baking powder, ginger, baking soda, yogurt, egg substitute, honey and oil until just combined. By hand, stir the apple into the batter.

3. For each pancake, spoon 2 or 3 tablespoons of the batter onto the skillet. Cook until lightly browned and cooked through, about 2 minutes on each side. Repeat with the remaining batter.

These pancakes are good for digestion, improving liver function and colon health. Apples contain pectin, a kind of water-soluble fiber that sweeps the intestines clean of toxins. Whole wheat flour and cornmeal are also rich in fiber.

Makes 12 servings

Per serving: 137 calories, 5 g protein, 25 g carbohydrates, 3 g fat, 1 mg cholesterol, 223 mg sodium, 1 g fiber

Minerals for Good Health

Annie B. Bond — Thu, 01 May 2008 22:00:02 +0000

Minerals are required for a healthy, fit body and are present in fresh food. Processed foods are often lacking in something, and minerals and vitamins can be dramatically reduced from fresh food in processing. By eating as much fresh food as possible, there is more chance of absorbing the vitamins and minerals we require every day. The major minerals we require are calcium, potassium, sodium, magnesium, and phosphorus.

CALCIUM
An important mineral especially for the bones, which is where 99 percent of the calcium in our bodies is stored. It�s also important for healthy teeth and gums. The best source of calcium is dairy products. Good sources of calcium in garden vegetables include: Turnip greens, broccoli, and kale.

PHOSPHOROUS
Required by almost every cell in the body, with 85 percent of it stored in the bones. Phosphorus helps keep cells, bones and teeth healthy. The best sources of phosphorus are normally high protein foods such as dairy, produce, fish and meat. Good sources of phosphorous in garden vegetables include: Sunflower seeds, pumpkin seeds, mushrooms, broad beans and globe artichokes.

MAGNESIUM
Plays a role in energy and metabolism and is important in controlling calcium in the blood and processing fat. The best sources of magnesium are wheat germ, dairy products and chocolates. Good sources of magnesium in garden vegetables include: Spinach, broad beans, green beans, broccoli, sunflower seeds and pumpkin seeds.

SODIUM
Keeps the water balance in our bodies under control. In addition to keeping water levels correct, sodium plays a part in nerve impulses and muscle contractions. It also helps keep the acid alkaline levels balanced. The best source of sodium is salt. Other sources include cheese, canned olives and packaged cereals. There is only a trace of sodium in fresh garden vegetables. If no processed foods are consumed on a daily basis, it is enough to add just a little salt when cooking.

POTASSIUM
Along with sodium, potassium helps keep the acid/alkaline balance in the body. It also helps store sugar and is essential for muscle function. The best sources of potassium are whole grains, dairy products and red meats. Good sources of potassium in garden vegetables include: Asparagus, spinach, tomatoes, broad beans and potatoes.

Serotonin Diet: Food That Gives You a Lift

Annie B. Bond — Tue, 22 Apr 2008 12:00:49 +0000

Serotonin, a naturally occurring chemical in our bodies, has a significant effect on mood and appetite. Most of the antidepressant medications prescribed today work by raising serotonin levels in the brain. Some foods are really rich in serotonin, and can raise your spirits.

Some people may be better off using prescription antidepressants, but diet can help mood problems. There are significant links between what we put in our bodies and how we feel emotionally. For example, a diet that’s very rich in tryptophan and tyrosine boost serotonin because they are large chain amino acids that are precursors to serotonin.

Below are foods that may help raise serotonin levels in your brain. However, if you are depressed, anxious or very stressed, make a point of talking with your doctor about how you’re feeling.

High Serotonin Concentration

Bananas

Kiwis

Pineapples

Plantains

Plums

Tomatoes

Moderate Serotonin Concentration

Avocados

Black Olives

Broccoli

Cantaloupes

Cauliflower

Dates

Eggplants

Figs

Grapefruits

Honeydew melons

Spinach

11 Precautions and Tips for Safe Foraging

Cait Johnson — Fri, 18 Apr 2008 13:00:35 +0000

Edible wild food to forage for in the spring include cattail stalks, dandelion, chickweed, chives, nettles, wild lettuce, violet leaves, redbud flowers, mustard and rose family flowers, violets, strawberry, and gooseberries. It is a great time to dig burdock, dandelion, and wild parsnip roots.

There is a veritable feast out there! Herbalists believe that foods available seasonally provide nourishment appropriate to the body’s needs at the different times of year.

Experts recommend you introduce yourself to two or three new wild plants to eat a season, so as not to become overwhelmed. Start now!. The most important thing of all is to forage safely, both for your health and the environment. These guidelines will help:

This is a condensed version of a list by Deborah Lee reprinted in The Green Kitchen Handbook. A few good guidebooks for identifying plants are a must!

1. Know what you are picking. (Many edible plants have a poisonous look-alike.)

2. Be extremely careful when collecting mushrooms.

3. Know what part to pick.

4. If wild animals can eat the plant, it doesn’t mean it is safe for humans.

5. Avoid plants near industrialized farming or any area where commercial fertilizers, pesticides and herbicides may have been used.

6. Avoid foraging near main roads due to herbicide use by road crews.

7. Don’t over harvest any one plant or area.

8. Take only what you need.

9. Clean and sort through the plants in the woods.

10. Don’t overeat foraged plants as they can be strong medicinally.

The Healthy Crunch of Almonds

The Gallands — Tue, 15 Apr 2008 15:00:22 +0000

Crunchy and satisfying, almonds are an amazing all-natural snack. The protein in
almonds makes them a solution for satisfying your appetite until mealtime. But
almonds are more than a delicious snack, they are packed with nutrition that can
help reduce your waistline and improve your health. Studies indicate that
almonds may provide important nutritional support to combat diabetes, high blood
sugar, high cholesterol, inflammation and obesity.

Help Your Heart and Waist
Almonds are a source of nutrients that can facilitate weight loss and can help your heart. When overweight Americans
used about a 2/3 cup of almonds per day as part of a weight-loss diet, they
increased weight loss by 62 percent more than when following a standard weight loss
diet and had a 50 percent greater reduction in waist circumference. And almonds are a
good source of the minerals calcium, magnesium and potassium. These benefits
make almonds an excellent addition to a healthy lifestyle. That’s why we made
sure to feature almonds in the recipes and healthy meal plans in our book, The
Fat Resistance Diet.

Reduce High Blood Sugar

Exciting research shows that almonds may help to fight
The Insulin Resistance Syndrome, also called the Metabolic Syndrome, which
affects 40 percent of U.S. adults. It is characterized by an expanding waistline,
insulin resistance and an increased risk of developing diabetes. Research done
at the City of Hope National Medical Center in California found that
incorporating almonds into a weight loss diet produced a decrease in insulin resistance that was twice as large as with a standard weight-loss diet.
Diabetics showed almost twice the improvement in blood sugar control when they
lost weight on an almond-enriched diet than a standard diabetic weight-loss
diet.

Increase Intake of Magnesium and Vitamin E

When healthy American adults eating self-selected diets were asked to eat a 1/2
cup of almonds per day and were given no other dietary advice, terrific changes
in their nutrient intake occurred:

Consumption of dangerous trans-fats and cholesterol decreased while
consumption of beneficial fats increased.
Consumption of sugar significantly decreased while consumption of
fiber increased.
Intake of salt decreased by 21 percent while intake of magnesium increased by
23 percent.
Dietary level of vitamin E increased by 66 percent.

Reduce Cholesterol

A Canadian study found that a 2/3 cup of almonds each day, when added as a snack food
to the diets of people with elevated cholesterol, significantly reduced the
levels of total and LDL-cholesterol and especially reduced the dangerous oxidized LDL-cholesterol. When a
lower dose of almonds of only 12 nuts per day was combined with a diet high in
soy protein and fiber, the effect on cholesterol was as great as using a statin
drug. This diet also reduced the level of C-reactive protein (CRP), a marker of
inflammation.

Sliced or slivered, raw or roasted, almonds delight in a variety of ways:

Sprinkle almonds on cereal or oatmeal in the morning.
Add a few almonds to salads.
Pack up some almonds in little bags for on-the-go snacks.
Combine sliced almonds with string beans.
Toss almonds into stir-fries or casseroles.
If you prefer toasted nuts, place the nuts in your toaster-oven tray and
bake for about 4 minutes. You will have a treat for yourself, family and
friends without the added oils used commercially.

Try this quick dessert from our book, The Fat Resistance Diet.

Start with a cup of yogurt, drizzle with pomegranate concentrate for an antioxidant boost. Then sprinkle a few almonds on top.
To get your free sample of all-natural recipes and one-day meal plan, visit www.fatresistance.com

Director of The Foundation For Integrated Medicine, Leo Galland M.D. is an
award-winning lecturer and author of more than 30 scientific articles and three
popular books, The Fat Resistance Diet, Power Healing and Superimmunity for
Kids. Jonathan Galland is a health writer who is frequently interviewed as a
weight loss and health expert on the radio. Their book, The Fat Resistance Diet
has been featured on the cover of Fitness, Glamour and in The Washington Post
and The Wall Street Journal, and has been translated into Italian as La Dieta
Galland and into Japanese as Dr. Galland’s Metabolic Diet.

This article is provided for general educational purposes only and is not
intended to constitute medical advice or counseling, the practice of medicine or
the provision of health care diagnosis or treatment, the creation of a physician-patient relationship, or an
endorsement, recommendation or sponsorship of any third party product or
service. If you have or suspect that you have a medical problem, contact your
doctor promptly.

Olive Oil for Flavor and Health

The Gallands — Thu, 10 Apr 2008 22:20:09 +0000

We’ve been hearing about the health benefits of olive oil for years now, but you might be very surprised to learn about some of its less publicized perks. Like leaner body weight�wow! In this segment of Healthy Eating with the Gallands, read about olive oil’s amazing potential and learn which olive oil has extra health-giving properties.

A Star of Global Cuisine
One of the first crops cultivated in the world, the olive produces excellent oil that has been treasured since antiquity for its rich flavor and versatile uses. In recent years, olive oil has become increasingly popular in global cuisine. New research has focused a considerable amount of attention on the significant health benefits of extra virgin olive oil.

Olive oil may help decrease the risk of diabetes, heart disease, high blood pressure and Alzheimer’s disease. A study from Spain has shown that higher olive oil consumption was associated with leaner body weight. This demonstrates the importance of including the right types of healthy fats in an effective weight loss program, and why we use extra virgin olive oil in many recipes in our book The
Fat Resistance Diet.

Exciting Potential Benefits

Research indicates the health benefits of olive oil can be traced to two main factors:

1. Oleic acid, a monounsaturated fatty acid, which is highly concentrated in olive oil. Consumption of oleic acid may be associated with:

Reduction of total cholesterol and an increase in the high-density cholesterol (HDL-C), which has a protective effect on blood vessels.
Improved sensitivity of cells to insulin, which helps to prevent diabetes, high blood pressure and obesity.
Decreased risk of heart disease.
Decreased risk of Alzheimer’s disease.
Decreased risk of breast cancer.

2. Phenolic compounds, which are potent antioxidants found in virgin and extra virgin olive oil. These compounds give unrefined olive oils their distinctive flavors and high degree of stability. Studies indicate these compounds may help to:

Turn off the activity of genes that produce the kind of inflammation that causes coronary heart disease.
Decrease production of inflammatory chemicals.
Decrease the production of the most damaging form of cholesterol, oxidized LDL cholesterol.

Extra Virgin Olive Oil
Recent research has identified the antioxidant called oleocanthal, which is only found in extra-virgin olive oil. Oleocanthal is a natural inflammation-fighting compound with potency strikingly similar to that of the drug ibuprofen in inhibiting an enzyme that causes pain and inflammation.

A Delicious Oil for Kitchen and Table
The amount of olive oil associated with protection against inflammation is only two teaspoons a day, which is easy to achieve. We prefer to buy organic olive oil, because pesticides can accumulate in oils. A sprinkle of olive oil makes a simple salad dressing, and a little oil can be used for dipping bread, instead of butter. For free recipes that show you how to use olive oil, and a free one day meal plan visit
www.fatresistance.com.

Your Diet Could Save Your Life

Heather L. Jones — Sun, 06 Apr 2008 17:36:37 +0000

While the cause of cancer is still mostly a dark mystery, study after study indicates that diet plays a powerful role. In fact, researchers say one third of all cancers are diet-related, which would make diet the second-leading cause of cancer after tobacco products.

What can you do to lower your cancer risk? A balanced, plant-based diet that is low in saturated fats and high in fresh fruits and vegetables,the kind of diet you know you should be following for good health in the first place, is your best bet. Here’s why.

A high-fat diet triggers the body to produce estrogen and testosterone, too much of which can set the stage for breast or prostate cancer. Fat from red meat can increase the production of free radicals, which damage healthy cells and give cancer cells an edge. In addition, the body creates bile to digest red meat. Bile that sits in the intestines for too long converts into a compound that promotes tumor growth, raising the risk of colon cancer.

The American Cancer Society’s position is that too much fat, whatever the source, in a diet can contribute to obesity, which has been linked to an increased risk for several types of cancer, including breast, kidney, esophageal and endometrial.

A diet rich in fruits and vegetables is linked to a lower risk of several types of cancer; the reasons why are probably multifold. One could be the antioxidant, free-radical-fighting benefits of vitamin C, beta carotene and other compounds found in many fruits and vegetables.

Researchers are looking into the role of phytochemicals, various compounds produced by plants. Some of the compounds seem to act as antioxidants and regulate hormones for the plants as well as the people who eat them. In addition to fruits and vegetables, soy foods, legumes and garlic are rich in phytochemicals. Cruciferous vegetables, including broccoli, cabbage, brussels sprouts, cauliflower and bok choy, contain several of these compounds and are often recommended in the fight against cancer.

Finally, roll your eyes if you must, but fiber is a champ against cancer. A healthy amount of fiber will push bile and other potential carcinogens through the body, preventing them from attaching and becoming tumors. It will also push through estrogen and testosterone, keeping them from building up to dangerous levels. The National Cancer Institute recommends 20 to 35 grams of fiber per day to keep your risk down. Beans, prunes, whole grain bread and raw vegetables are a good source of fiber, and be sure to keep the skins on those apples.

Since so many pieces of the “healthy diet” puzzle are interlinked, you can’t shortcut with supplements or you’ll miss out on some of the benefits. A well-rounded diet is the only way to go.

But your body will thank you kindly, and your effort could save your life.

Eating the Blues Away

Heather L. Jones — Tue, 01 Apr 2008 17:30:45 +0000

We know food fuels our bodies, but it is important to realize that what we eat can also affect our mood. Sure, when we’re down, a lot of us reach for chocolate or comfort food like mac and cheese or mashed potatoes. But would different food choices be more effective at lifting our spirits?

Some comfort foods give us a boost partly because they’re what the nurturers from our past might have fed us, but also because they help produce serotonin and other mood-enhancing brain chemicals. Carbohydrates, for example, increase levels of the amino acid tryptophan, which can be converted to serotonin and boost our feeling of well-being. For some people, carbs work wonders for their psyche; unfortunately, a high-carbohydrate meal leaves others feeling tapped out.

Many nutritionists agree that foods high in B6 and other B vitamins, such as spinach and other leafy green vegetables, plus whole grains, fish and poultry, are crucial to producing the chemicals that enhance our mood. However, alcohol, caffeine, refined sugar, nicotine, birth control pills and hormone replacement therapy can all deplete levels of the B-complex vitamins, so even those eating a diet high in B6 might consider taking a vitamin supplement as well. In addition to the B vitamins, eating fish or other sources of omega-3 fatty acids, cutting back on foods laden with chemicals and preservatives and staying hydrated could help ward off the blues, according to Jeannie Crabtree, who wrote the article “Depression Help the Natural Way” for Health-Doc.com.

The real problems start when you try to treat that dragged-down feeling with caffeine and sugar, thinking they’ll perk you up. They will, briefly, but then comes the crash, and you’re worse off than before. According to Selene Yeager, author of “Prevention’s New Foods for Healing,” a study of 20 people with serious depression showed that cutting all sugar and caffeine from their diets significantly improved their depression levels.

Annemarie Colbin, Ph.D., who writes a blog titled “The Food Doctor”, suggests that people who are mildly depressed completely cut out refined sugar: “No sweetened cereals, no breads or bean salads with sugar in them, no muffins, no cookies, no jams, no desserts. This means careful label reading, as well as very conscious eating.” Colbin also suggests avoiding canned or frozen foods and tracking your protein intake because protein can combat sugar cravings.

If you’re lucky, beating the blues might be as simple as drinking more water and taking a B vitamin. If not, a sober look at your diet and some serious changes may be in order. If your happiness is at stake, it’s surely worth a try.

Eat Mediterranean Style for Health

Heather L. Jones — Wed, 19 Mar 2008 17:22:45 +0000

The thought of Mediterranean food conjures up images of bread dipped in olive oil, entrees sprinkled with nuts and crumbly cheese and olives by the handful, all merrily washed down with red wine. Why then, considering all that fat and alcohol, is the Mediterranean diet good for the heart?

Nutritionists started studying the Mediterranean diet in the 1960s. At the time, heart disease rates were soaring in the United States, while in parts of Greece and southern Italy, people were enjoying higher life expectancy rates than most of the world�and a diet that was typically almost 40 percent fat.

The mainstay of the diet is olive oil, which is generally used in place of butter, margarine and salad dressing. Unlike its alternatives, olive oil is a monounsaturated fat, which doesn’t raise cholesterol levels. It’s also a good source of antioxidants and omega-3 fatty acids.

However, there’s more to the Mediterranean diet than this golden elixir. First, there’s a heavy emphasis on fruits, vegetables and fiber. In Greece, it’s not unusual to eat nine servings of fruits and vegetables per day, including fresh fruit as dessert. That’s a lot of antioxidants and not a lot of calories. Add the pasta, rice
and whole-grain bread that are also staples of the diet, and you’ve got enough fiber to fill you up in a healthy way.

While wine, cheese and nuts are indeed mainstays of traditional Mediterranean fare, they are consumed in moderation, perhaps contrary to the stereotype. Most dietitians suggest one glass of red wine per day for women and two glasses for men, at the very most. (Experts agree that if there’s a reason you’re not currently drinking alcohol, the potential benefits are not a reason to start.) The typical cheeses consumed, such as feta and parmesan, are also generally lower in fat than cheddar, Swiss and American, which are more likely to be found on a Western plate. Nuts are eaten only in small amounts, about a handful’s worth per day.

What’s missing from this diet? Red meat. You won’t find it in the daily food plan, but only as an occasional treat a few times a month. Many meals are plant-based, and fish�baked or broiled�is eaten on a regular basis, as are, to a lesser extent, poultry and eggs.

Finally, people in Greece, southern Italy and other parts of the Mediterranean who are enjoying good health generally have a more active lifestyle than their American counterparts. Even if it’s “good” fat, if it’s 40 percent of your diet, you have to exercise to reap the benefits.

Make a few changes to add a healthy Mediterranean twist to your lifestyle.

Replace the butter on your bread and the dressing on your salads with olive oil.
Ramp up your intake of fruits and vegetables.
Forgo red meat in favor of fish or vegetarian fare.
Take a brisk walk each day.

Here’s a toast, with a glass of red, to better health.

Sensational Cinnamon

The Gallands — Sun, 02 Mar 2008 04:57:48 +0000

You loved cinnamon as a kid, and you were right. Naturally sweet and delightfully aromatic, cinnamon is a wonderful power food just waiting for you in the spice rack. Mulled apple cider simmering on your stove with a stick of cinnamon is the ultimate aromatherapy for your home. And as we will show, cinnamon is tough enough to go it alone, without added sugar, calories or fat.

Yes, this amazing spice can add delicious flavor and amazing health benefits when sprinkled on your favorite dishes, or on new creations. Turn an ordinary dish or drink into the ultimate healthy comfort food. Soon you will be falling in love with cinnamon all over again.

Health Benefits
Powdered cinnamon, about a half teaspoon a day, may help prevent diabetes or reduce blood sugar in adults who have diabetes. One study found that cinnamon helped reduce levels of cholesterol and triglycerides in people with type 2 diabetes. With these potential benefits, its no wonder cinnamon is a hot topic in health news.

Do something good for yourself and enjoy cinnamon sprinkled on healthy dishes any time of day.

Breakfast
Have a little cinnamon with your oatmeal, granola or cereal in the morning.

Snacktime
Try this apples and cinnamon snack�it tastes like apple pie without the crust! Place some apple slices into a small bowl, and shower them with cinnamon. Add a few walnuts, and you’ve got a delicious treat with pectin fiber and healthy omega-3 fats.

Dinner and Dessert
For the adventurous cook, a dash of cinnamon works beautifully with vegetarian spiced dishes such as curries or masalas. For dessert, how about a baked apple with cinnamon? The amazing aroma of cinnamon baking in the oven fills the whole house with an incredible aroma. Simply remove the core from the apples, shower with cinnamon and a little fruit juice concentrate and place in the oven. For a dessert without added sugar or fat, this is a delicious solution!

Coffee or Tea Time
You might sprinkle cinnamon on that latte or cappuccino when you are out, so why not do the same when you have coffee with milk at home? You can even use cinnamon to create your own homemade chai tea, which has gotten so trendy. To help you get started with chai, we are happy to share with you a favorite recipe from our book The Fat Resistance Diet.

Our recipe for Slim Chai Tea combines green tea with cinnamon and two other aromatic spices: Cardamom and cloves. In experimental studies, cinnamon and cardamom were found to enhance detoxification by the liver. Cloves have potent anti-inflammatory effects. Together they make this a natural health-enhancing drink with no calories. Enjoy!

SLIM CHAI TEA
2 green tea bags
10 whole cloves
1/4 teaspoon cinnamon
1/4 teaspoon cardamom
3 cups water

Place tea bags and cloves into hot water and let steep for 3 minutes. Remove the tea bags and cloves. Add cinnamon and cardamom and mix well.

Makes 3 servings.

To receive a free one-day meal plan with recipes and special offer, Fatresistancediet.com.

Director of The Foundation For Integrated Medicine, Leo Galland M.D. is an award-winning lecturer and author of more than 30 scientific articles and three popular books, The Fat Resistance Diet, Power Healing, and Superimmunity for Kids. Jonathan Galland is a health writer who is frequently interviewed as a weight loss and health expert on the radio. Their book, The Fat Resistance Diet has been featured on the cover of Fitness, Glamour, and in The Washington Post and The Wall Street Journal, and has been translated into Italian as La Dieta Galland and into Japanese as Dr. Galland’s Metabolic Diet.

This article is provided for general educational purposes only and is not intended to constitute medical advice or counseling, the practice of medicine or the provision of health care diagnosis or treatment, the creation of a physician-patient relationship, or an endorsement, recommendation, or sponsorship of any third party product or service. If you have or suspect that you have a medical problem, contact your doctor promptly.