Food & You: The Body-Mind Connection

There's no doubt about it: what we eat, and how much we eat, has a direct impact on our physical health. But did you know that those same choices also influence mood, mental alertness, memory, and emotional wellbeing? Food can act as medicine, have a neutral effect, or it can be a poison to the body and mind.

When food acts as poison, it creates inflammation, which alters the body's balance of nutrients, hormones, and neurotransmitters. This directly affects your body's ability to manage and heal from stress or illness.

While some body-mind effects are due to naturally occurring nutrient content in food, much is due to hidden additives. Below, are four common culprits. If you're experiencing symptoms that interfere with your quality of living, talk with Dr. Bossio about the role these or other foods may play in your health.

Foods that Impact Body-Mind Wellbeing

Caffeine: The most socially accepted psychoactive substance in the world, caffeine is used to boost alertness, enhance performance, and even treat apnea in premature infants. Caffeine is frequently added to other foods, so be mindful of total consumption. Too much caffeine (500-600 mg daily) interferes with sleep quality, which affects energy, concentration, and memory. Caffeine can aggravate other health conditions, cause digestive disturbances, and worsen menstrual symptoms and anxiety.

Food Dye: Those brightly colored, processed and packaged foods come with a rainbow of health risks. Listed on ingredient labels as "Blue 2," or "Citrus Red," food dye has been documented to contain cancer-causing agents (e.g., benzidine). They're also associated with allergic reactions and hyperactivity in children. Dyes are sometimes used to enhance skin color of fruits and veggies. A number of dyes have been banned from use in foods and cosmetics around the world.

Sugars: Increased sugar consumption (as much as 30% over the last three decades for American adults), is linked to decreased intake of essential nutrients and associated with obesity, diabetes, inflammatory disease, joint pain and even schizophrenia. Too much dietary sugar can result in blood sugar fluctuations, causing mood swings, anxiety, irritability, headaches, and increased depression. Sugars that can act as poison include High Fructose Corn Syrup, table sugar, artificial and "natural" sweeteners.

MSG: Monosodium glutamate is a flavor enhancer common in packaged and prepared foods. Although the FDA considers MSG "generally safe," some individuals experience a complex of physical and mental symptoms after eating MSG-containing foods. Symptoms vary but can include headache, sweating, nausea, chest pain, heart palpitations, and overstimulation of the central nervous system which can lead to alterations in sleep, mood, and immunity.

Becoming aware of your food choices, why you make them, and how you feel mentally and physically is an important first step in understanding your personal body-mind food connection. It may be helpful to keep a mind-body food journal to provide a clear picture of how your food choices affect your health.

References

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Eggplant: Versatile and Good for You

A favorite in vegan and omnivore cuisine, eggplant can be baked, roasted, grilled, used as a pizza topping or in stir-fry recipes. It has a pleasantly bitter taste and spongy texture that may vary depending on the color/variety of eggplant selected. Dress your cooked eggplant with herbs, sauces, and condiments and you'll be sure to please even the pickiest guest at your dinner table.

Eggplant contains a phytonutrient (plant chemical with nutritional benefits) called nasunin. Nasunin acts as an antioxidant, protecting cells from damage. In addition, eggplant contains a wealth of other antioxidants that support brain and heart health. In research studies, one variety of eggplant - called Black Magic - was found to have three times the antioxidant properties compared to several other types of eggplant. It's also a terrific source of dietary fiber, copper, potassium and B vitamins.

It's best to buy eggplant in-season during the months August through October. It comes in all sorts of shapes (baseball size to a thick crescent) and a cornucopia of colors such as lavender, jade green, and yellow-white. Choose eggplants that are firm, vivid in color, and heavy for their size. The skin should be smooth, shiny and without damage.

To test for ripeness, press your thumb into the eggplant. If the skin doesn't "spring back," it's not ripe. Eggplant is highly perishable so don't cut it before storing. Keep it stored in a food crisper or on the shelf in the fridge for a few days.

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References

The Fig: Sweet. Succulent. Sensual.

One of the "Seven Spices of Israel" and referenced in many religious texts as a sacred fruit, the fig (Angeer), is rich in nutrition and history.

For centuries, figs have been referenced in mythology and traditional medicine as a powerful sexual supplement. While they have yet to be adequately studied as an aphrodisiac in humans, some animal studies show figs can increase sperm count and motility. Additionally, they are a great source of dietary fiber, vitamin B6, copper, potassium, calcium, manganese, and the antioxidant vitamins A, C, and E.

The fig offers a unique combination of textures - chewy flesh, smooth skin, and crunchy seeds. California figs are typically harvested June through September. European varieties are available into the fall months. The majority of figs are dried fruits that can be enjoyed anytime of the year.

When selecting dried figs, they should be plump and soft. They will keep for long periods in a cool, dry place. When choosing fresh figs, which are beautifully delicate, select those with deep color, little bruising and sweet fragrance. Keep them in the fridge and plan to eat them in one or two days; don't wash until ready to eat. If figs are not yet ripe, keep them at room temperature to ripen.

Figs can add a sweet sensation to just about any dish. But the high fiber can produce a laxative effect, so don't over do.

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References

Oat, My Goodness!

Avena sativa, also called the common oat, is a grain full of healthy goodness. Oats are often used for breakfast cereal, oatmeal, granola and as a flour for baking breads and cookies. A dietary source to fuel the body, a 3.5 ounce serving of oats provides over 60 grams of carbohydrates, 16 grams of protein, and about 7 grams of fat.

Oats contain beta-glucans, which are known to decrease saturated fat in the blood and may reduce the risk of heart disease. Most people are familiar with oat as a medicinal food for its ability to regulate cholesterol.

Other important effects of having a serving of oats in your daily diet include: support for digestion, sexual health, and bone health, as well as enhancing energy and maintaining a positive mood. Oat is a fantastic source of dietary fiber, which helps maintain a healthy gut. Oat has been studied in the management of male sexual dysfunction as well as managing menstrual symptoms and regulating blood sugar levels. It's also an excellent source for B vitamins and the mineral manganese, which play important roles in physiological processes that support the health of mind and body.

If you are gluten sensitive be sure to look for gluten free oats.

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Reference

Awesome Avocado

There are so many reasons - and so many ways - to love avocado. A culinary superfood, avocados provide up to 20 nutrients including vitamins K, C and E, as well as folate, magnesium, zinc, and potassium. In fact, they actually have more potassium than bananas.

Unlike most fruits, avocado is low in carbohydrates and high in a healthy fat called oleic acid. Like olive oil, oleic acid has been linked to health benefits such as reducing inflammation, protecting cells against cancer, and reducing cholesterol. This amazing fruit also improves digestive health and helps your body absorb other nutrients.
There are limitless ways to add avocado to snacks or meals: Use avocado as a healthy spread on toast; blend it into scrambled eggs; add it to dips, salsa, or soup; slice for a salad topping.

Avocado is optimally ripe when the fruit is mildly soft to touch. Its flesh should be creamy and green-gold in color. If you don't use the whole fruit at one time, keep leftover avocado fresh by leaving the pit in the unused portion and allow it to sit, uncovered, on a counter for a few hours before placing it in the fridge (still uncovered) for up to two days. When you want to use the other half, simply peel off the brown crust to reveal a soft and deliciously ripe avocado beneath.

Image Attribution: Natalia Zakharova/bigstockphoto.com

References

Can Red Hot Chili Peppers Help You Lose Weight?

Bite into a hot pepper, or chilis, and you'll instantly feel the 'flame effect.' But can these fiery fruits actually boost your metabolism and promote weight loss?
To a degree, the scientific answer is yes.

Chilies get their heat from an oily chemical compound called capsaicin, which is concentrated in the membrane surrounding the seeds of the Capsicum plant. In studies, Capsaicin boosts thermogenesis - the process by which the body turns calories into heat to use for fuel. However, the effect on weight loss is modest, at best. Here's why:

Given the pungency of peppers, it's difficult for anyone, even a person with a great tolerance for spicy foods, to eat hot peppers often enough and in a sufficient enough serving to lose weight via the 'chili pepper effect.'

Even though we can't eat enough hot peppers to result in weight loss, including chilies in your diet promotes good health in other ways. Chilies are rich in vitamins A, E and K and potassium. Additionally, in scientific studies capsaicin (in capsule form) has been shown to help reduce pain and inflammation, boost immunity, lower the risk for Type 2 Diabetes, and clear congestion associated with colds.

Caution: Biting into a raw or cooked chili pepper creates an intense heat inside the mouth (the flame effect). If that happens to you, drink milk or eat cottage cheese or plain yogurt to tame the heat. Also, if you're not accustomed to eating chilis your throat may swell and your body may react to the peppers and cause you to vomit.

The Hottest of the Hot
The Scoville scale measures the heat of chili peppers. The following list shows chilis in the order of their Scoville Heat Units, from high heat to modest heat:

• Habaneros and Scotch bonnets
• Cayenne pepper
• Tabasco pepper
• Thai chili pepper
• Jalapeno and Serrano chili peppers

Hot Tip: If you can't remember which are the hottest of the hot peppers, look at the thickness of the stem. The thinner the stem, the hotter the pepper (and higher the capsaicin). Red peppers are hotter than green.

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References

Wherever You Shop: Say No to GMO Foods!

From farmer's markets to grocery stores, to shop with confidence about avoiding GMO foods you need to shop smarter.

Here's how:
When in doubt, Go organic. The USDA National Organic Standards prohibit the use of GMOs. Look for the USDA Organic Seal on labels for produce as well as meat, dairy, eggs and fish.

Look for the non-GMO Project logo. This third-party verification means the food has been tested for GMOs. Look for the colorful butterfly and plant logo on the label.

Check for a grocery chain's organic line. Some grocers, like Whole Foods have their own organic and non-GMO products..

Look at the PLU Code on produce. When shopping for fruits and vegetables, your first choice should be those labeled with a five-digit PLU that begins with a "9," which indicates the food is certified organic. Produce items containing a four-digit PLU are considered "conventional" - not technically GMO, but may still contain pesticides and other toxic residues. If the PLU begins with an "8," avoid it.

Avoid "at-risk" ingredients. The five most prevalent GMO crops are corn, canola, soy, cottonseed and sugar beets. These are also typically added to packaged foods as corn syrup, oil, sugar, flavoring agents, thickeners and other ingredients. Choose organic or non-GMO verified.

The most common "genetically-tinkered-with" crops are:

• Corn (especially sweet corn)
• Hawaiian papaya
• Zucchini
• Yellow summer squash
• Edamame (soy)
• Sugar - unless you are buying pure cane sugar, expect a GM variety of beet sugar.
• Artificial sweeteners are likely derived from GM sources  

Go Bulk. Dry grains, beans, nuts and seeds are typically non-GMO (exceptions listed above).

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References

Amla: Indian Gooseberry (Emblica officinalis)

Indian Gooseberry is an unusual, translucent fruit found in shades of yellow, green, red, or black. Berries may be perfectly round or oval and elongated and contain abundant, tiny edible seeds. The flavor ranges from tart and sweet to moderately sour.
Gooseberry is abundant in vitamin-C, and contains B-vitamins, calcium, phosphorus, iron, and beta carotene. A powerful antioxidant, Amla helps prevent and repair damage caused to cells by free radicals. Two other compounds in Amla, flavones and anthocyanins are noted for their beneficial health effects against cancer, aging, inflammation, and neurological diseases.

In Ayurvedic Medicine, both dried and fresh Gooseberry fruits are used alone or in combination with other plants to support health and treat a variety of medical conditions. Some of the many health benefits or effects include:

• Fortifies the liver and helps flush toxins from the body
• Balances stomach acid
• Helps regulate blood sugar
• Reduces inflammation
• Healing ulcers
• Supports heart health
• Manages fever, coughs, bronchitis or asthma

Gooseberry is of interest to researchers and health practitioners for its role in managing diabetes, prevention and treatment of certain cancers and heart disease, and its protective effect on brain health. In fact, several researchers revealed that various extracts and herbal formulations of Amla have potential therapeutic benefits and the results are similar to standard drugs. It's important to consult with Dr. Bossio to determine the right amount of an Amla supplement.
Look for Indian Gooseberry in international grocery stores and enjoy the fruit as part of a healthy diet.

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References

Go Wild with Dandelion Greens

Go Wild with Dandelion Greens

You might not want dandelions (Taraxacum officinale) dappled across your lawn, but you definitely want to make them a part your healthy diet. For centuries, the sunny yellow dandelion, its greens and roots, has been embraced across cultures for its culinary and medicinal uses.

Dandelion roots contain several compounds beneficial to health, one of which is bitter taraxacin, which stimulates digestion. The leaves are rich in potassium, antioxidants such as Vitamin A and Vitamin C, Vitamin K, and several B vitamins.

Dandelion helps filter waste products from the bloodstream. In many cultures it has been used as a liver tonic, diuretic, and digestive aid. Herbalists have used dandelion to treat jaundice, cirrhosis and liver dysfunction. Preliminary research suggests dandelion may even strengthen liver and gallbladder function.

All parts of the dandelion are edible. The bittersweet roots may be eaten raw, steamed or dried, roasted and ground for a coffee substitute. The flowers are commonly used to make wine and jam. Dandelion greens can be eaten steamed, boiled, sauteed, braised or raw in salads.

Try adding dandelion greens to:

• quiche, omelette
• pesto
• sauce such as garlic & olive oil
• dips
• seafood soup
• sauteed vegetables
• to replace some of the kale in a green smoothie
• stuffing

Dandelion packs as much power in its flavor as it does in its nutrition. It can quickly overpower more delicate herbs and flavors-a little goes a long way.

When harvesting dandelion, especially for salad, take greens from young and tender plants, before the first flower emerges. Greens from older plants will be larger, but also tougher and more bitter. Older leaves are better suited for cooking. At the grocery store, look for organic dandelion with vibrant green color.

Image Attribution: 13-Smile/bigstockphoto.com

References

Mighty Pomegranate (Punica granatum)

Inside a lumpy, thick-skinned pomegranate you'll find a treasure of jewel-like arils-ruby seeds surrounded by sacs of flavorful juice. Pomegranate is both richly sweet and tart and exceptionally refreshing. Savor the flavor by eating the arils by the spoonful, adding them to salads or to a bowl of Greek yogurt. Any way you choose, you'll reap the health benefits of this exotic fruit.

Pomegranate is native to the mountainous regions along the Caspian Sea, near northern Iraq and northwest Iran. For centuries, cultures around the world have used all parts of the tree-roots, bark, flowers, peel, seed and seed oil-medicinally to treat a range of health concerns, from digestive disorders and dysentery, to fever and heart ailments. In the West, the fruit and seed are typically used in medicinal preparations. Modern research indicates that pomegranate may be beneficial for reducing risk and supporting treatment for arthritis, certain types of cancers, erectile dysfunction, and heart disease.

A compound found only in pomegranates called punicalagin is beneficial to the heart and blood vessels. Punicalagin is responsible for pomegranate's antioxidant effects. In fact, pomegranate has more antioxidant power than red wine and green tea! Preliminary research shows that drinking unsweetened pomegranate juice helps lower cholesterol, lower blood pressure, improve blood flow to the heart, and may help protect against the formation of blockages in the arteries. Further research is needed to determine how much pomegranate juice (or as a nutritional supplement) is beneficial for different people and for different health concerns.

When buying pomegranate, don't shy away from a fruit that isn't perfectly round or feels heavy. Unusual shape, and weight indicate a fruit that is plump with arils and juice. Pomegranates do not sweeten once picked, so you'll want to avoid fruits that look dried out.

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References

Garlic: Good for Your Heart!

It may not smell like a lily, but Garlic (Allium sativum) is an edible bulb from the lily family. Fondly known to herbalists as "the stinking rose", for centuries, there has been many traditional medicine uses for Garlic, including treatment of skin conditions, immune support, antimicrobial and, to reduce risk for cancer and heart disease. In fact, Garlic is one of the most widely studied herbal supplements for its beneficial effects on the heart.

Garlic contains several vitamins and minerals that support heart health, including vitamin B6, vitamin C, manganese, and selenium. But it's the chemicals that give garlic its pungent odor that scientists believe are the source of the herb's heart health-promoting effects. Garlic is rich in the allicin, alliin, and ajoene -- antioxidant compounds that help reduce the risk for cardiovascular disease.

Studies on garlic and the cardiovascular system typically use garlic powder, oil, or aged extracts. To date, the effects of garlic on the heart that are supported by science include:

• Slows the development of atherosclerosis (hardening of the arteries)
• Reduces blood pressure
• Reduces triglycerides and therefore lowers total cholesterol

The amount of active compounds supplied by garlic supplements can vary because allicin is very sensitive to things such as air and heat. For example, aging garlic to reduce its odor also reduces the allicin present and compromises the effectiveness of the product.

Generally safe for most adults, taking a garlic supplement can cause heartburn, upset stomach, an allergic reaction, and breath and body odor (common with raw garlic). Garlic should not be taken by persons who are preparing for surgery or who have bleeding disorders because it can impair the body's ability to form blood clots.

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References

Sweet Potato

Sweet Potato is a powerhouse of nutrition. This vibrant orange tuber is rich in vitamins, antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. The antioxidant Beta-carotene, which gives Sweet Potato its orange flesh, is necessary for your body to produce Vitamin A. We need vitamin A for eye health, for a strong immune system, and for healthy skin. One medium Sweet Potato provides 100% of your daily needs for Vitamin A, as well as a healthy dose of vitamin C, several of the B vitamins, potassium, calcium, iron, magnesium, zinc, and vitamin E.

Some research has shown that, as antioxidants from Sweet Potato (called cyanidins and peonidins) and other phytonutrients pass through the digestive tract, they act in ways that may lower the health risk posed by heavy metals. Scientists are also studying the anti-inflammatory nutrients (anthocyanin) contained in purple Sweet Potatoes, which may provide protection against certain types of cancer. Sweet Potatoes also have a fascinating ability to potentially improve blood sugar regulation. Researchers are interested in determining what effect this may have on Type-2 Diabetes. High in fiber, including Sweet Potato in your diet can promote regularity of the bowels and healthy digestive function.

You can enjoy Sweet Potato as a main course, side dish, in soups, or in desserts. When shopping for these versatile veggies, remember that Yams are not the same as Sweet Potatoes. The two are not in the same "food family" and each has a different nutrient profile. Yams are usually imported from Africa or Asia, whereas the Sweet Potato is grown abundantly in the U.S. Finally, Sweet Potato color, both flesh and skin, can range from white to yellow-orange to brown or purple. There also are "firm" or "soft" varieties, which can make a difference in your cooking

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.References

Good Old Fashioned Baked Sweet Potato

Sweet Potatoes are a perfect food not only for your holiday meals, they also make for a tasty snack or to accompany a hearty soup or salad at lunchtime.

Ingredients:

• 4 large sweet potatoes, scrubbed
• Coconut oil for brushing
• Kosher salt
• Freshly ground black pepper to taste
• Butter or Earth Balance™ to taste

Preparation Instructions

1. Heat oven to 450 degrees.
2. Brush potatoes with coconut oil and place potatoes in a glass cooking dish with lid.
3. Cover and cook in hot oven for 40 minutes or until easily pierced with a fork.
4. Remove from oven and serve hot.
5. Season with salt, pepper and butter to taste.

Image Attribution: MykhailoLukashuk/bigstockphoto.com

Egg-cellent Ways to Replace Eggs in Recipes

For those who are allergic or sensitive to eggs it can be confusing to figure out how to replace eggs in recipes.  The following list provides good substitutes, both homemade and store-bought, organized by the role of the egg in the recipe (binding, leavening, moisture).

For sweet, baked goods, try one of the following for each egg:

• 1 banana
• 1/4 c applesauce
• 1 T milled flax seed and 3 T water

Tips:
If using fruit, make sure it's compatible with the other flavors in the dessert.  It is quite difficult to replicate airy baked goods, such as angel food cake. Instead, look for a recipe with a similar taste but fewer eggs or one that has been tested by real kitchen pros.

For an egg replacer that binds, add any of the following for each egg:

• 1 T (heaping) soy powder + 2 T water
• 1 T soy milk powder + 1 T cornstarch + 2 T water
• 2 T cornstarch
• 2 T potato starch
• 2 T arrowroot powder
• 2-3 T whole wheat flour
• 2-3 T tomato paste
• 2-3 T mashed potatoes
• 2-3 T mashed sweet potatoes
• 2-3 T instant potato flakes
• 1/4 cup tofu puréed with 1 T flour

Tofu tips: While it can be a terrific substitution in "eggy dishes" (quiches or custards), tofu does not fluff up like eggs. Use plain tofu, not seasoned or baked.

For leavening, try this commercial product:

• Ener-G Egg Replacer (base of potato starch, tapioca flour)
• If you're baked goods crumble, please consult these tips from Ener-G.

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References

Don't Let Food Labels Give You Indigestion

When you are cruising the grocery store aisles, you probably flip over a few items to scrutinize their nutrition labels. But do you understand what you're looking at? The government is working on updating the label to reflect today's nutritional concerns and include more realistic serving sizes, but until that happens, use the diagram included with this article to help make quick, informed food choices that contribute to a healthy, balanced diet. Also, remember these helpful tips:

1.  Nutrition information is provided for one serving of a food or beverage. Many products contain more than one serving. If a serving size is one cup, and you eat two cups, then you must double the calories, fat, sugar, and other ingredients to get an accurate estimate of how much you've eaten. If you've eaten a smaller portion than what is on the label, calculate accordingly.

2.  Pay special attention to the amount of sugars (including carbohydrates) in one serving. This is especially important if you have diabetes (or other health concerns) that require you to monitor sugar intake or the glycemic index of foods.

3.  Check out the amount of fat, especially saturated fat, in one serving. Fats contribute to many chronic health problems. Trans fats are also labeled because they are known to contribute to "bad cholesterol," which contributes to heart disease. Choose foods that are low in these fats. However, some foods, like nuts, have high fat content, but the source of fat is actually good for the body--it's not a saturated or a trans fat.

4.  Be aware that "0" does not mean zero! It means less than 5% per serving!

5.  In addition to understanding the nutrition label, take a look at the list of ingredients. If you cannot pronounce the words that are listed on a food label, it's likely coming from chemicals and processed (unnatural) elements that are not healthy for the body. Some of the items you want to avoid include:

• Preservatives including BHA, BHT, brominated products
• GMO - genetically modified organisms, common in corn and soy derivatives
• Dextrose
• Hydrocarbons (pesticides PCB, DDE, DDT)
• Soy and cottonseed oil
• Dyes (e.g., yellow dye no. 5, tartrazine)
• MSG - monosodium glutamate (common in canned foods and Asian cooking)
• Food allergens - if you or family members have a known allergy to peanuts, dairy, wheat, soy, eggs, or gluten

If you are in a hurry and can't take the time to read labels, be sure to avoid packaged (bag, box, or bottle) foods. Instead, buy fresh foods and "eat a rainbow everyday" (e.g., fruits, veggies, nuts, seeds, and beans). Also, choose water, tea, or juices with no sugar added.

Finally, pay attention to what's happening in the news ... in July 2015 the government proposed a new nutrition information panel for food labeling. The public is invited to provide comment

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Pumpkin

From Shakespeare's reference to "pumpion" in The Merry Wives of Windsor to The Legend of Sleepy Hollow, pumpkin is woven into the fabric of history and cuisine. Native Americans roasted long strips of pumpkin over an open flame and ate them. Colonists made pumpkin pie by slicing off the pumpkin top; removing the seeds; filling the rind with milk, spices, and honey; and then baking the pumpkin over hot ashes. And we all know pumpkin transforms into Jack-o-lanterns for Halloween decor. Today, we appreciate pumpkin not just for culinary traditions, but also for its abundance of nutrients and versatility in healthy meal preparation, such as soufflés, soups, bread, jam, butter, and desserts.

A member of the Cucurbitaceae family of vegetables (along with cucumber and squash), pumpkin is cultivated around the world for both its fleshy vibrant orange meat and seeds. It is a naturally low calorie (49 calories per one cup serving), yet filling food that offers the following health benefits:

Health Benefits

• Pumpkin contains no saturated fats or cholesterol. It is rich in dietary fiber, antioxidants, minerals, and many antioxidant vitamins, including A, C, and E.
• It is also an excellent source of many natural polyphenolic flavonoid compounds such as beta-carotenes, lutein, and zeaxanthin. Carotenes convert into vitamin A inside the body. Zeaxanthin is a natural antioxidant that may offer protection from age-related macular disease.
• Pumpkin is a good source of the B-complex group of vitamins including niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.
• It is a rich source of copper, calcium, potassium, and phosphorus.
• Pumpkin seeds provide dietary fiber and pack a powerful mix of protein, minerals, and vitamins: 100 g (1 cup) of pumpkin seeds provide 559 calories, 30 g of protein, plus folate, iron, niacin, selenium, and zinc.

Photo Attribution: Mr. Alliance/bigstockphoto.com

Eating Well for Super Immunity in the Winter Months

A healthy immune system is vital for helping your body deal with infections caused by viruses, bacteria, fungus, and environmental toxins. As the winter months approach, it becomes even more important to support your immune system by consistently eating a balanced diet, exercising, and making healthy lifestyle choices. But the real fuel for a strong immune system is using food as medicine.

Super Soup
An immunity-boosting diet includes light, easily digestible meals throughout the day, especially soup. A myriad of health benefits and flavors are derived from the herbs, vegetables, and broth. Soups also can help curtail the onset or ease the symptoms of colds and flu. Look for soups that include immunity-enhancing ingredients such as ginger, onion, garlic, mushrooms, and a variety of veggies and herbs in a broth-base. As always, food made from scratch is best!

Super-Immunity Diet Guidelines

• Include healthy fats such as extra virgin olive oil.
• When it comes to seasoning your foods, incorporate a variety of herbs and spices for flavor.
• For veggies, choose steamed broccoli, cauliflower, cabbage, carrots, leafy greens, and sweet potatoes.
• Fermented foods such as miso and yogurt help promote healthy intestinal flora and combat harmful bacteria in the GI tract.
• Limit red meat; instead, eat moderate amounts of fish and poultry.
• It's also smart to limit sugar in your diet. Studies have shown excessive sugar intake can interfere with optimal immune system function.
• As far as beverages, the constituents in green tea have been shown to be both anti-inflammatory and immune enhancing.

Cheers to your good health this winter!

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References

Pink Glow Juice

The name might tickle little girls pink, but for boys, renaming this one Red Rocket Fuel is sure to get them fired up!

Ingredients:
10 medium-sized seedless oranges, segmented (suggest Cara Cara or tangelo, if available)
8 medium-sized carrots, roughly chopped
1 medium-sized beetroot, roughly chopped
15 strawberries (seasonal)
1 cup crushed ice for serving

Instructions:
Combine all the ingredients together and blend in a mixer till smooth.
Strain the juice using a strainer, add the ice, and mix well.
Place ¼ cup of ice in 4 individual glasses and pour equal quantities of the juice over it.
Serve immediately.

References

Power of Juicing

While fresh, whole forms of produce are often best for our bodies, there are times when you might not be able to chow down on mixed veggies. For example, during times of illness or stress, appetite and digestive patterns can change, rendering our bodies less efficient at digesting and absorbing nutrients. That makes juicing an ideal way to nourish your body with the important nutrients found in nature's bounty.

Juicing extracts the juice from fresh fruits or vegetables. The resulting liquid contains most of the vitamins, minerals, and plant chemicals (phytonutrients) found in the whole fruit. However, whole fruits and vegetables also have healthy fiber, which can be lost in the process of liquefying, especially if you remove the skins from fruits and vegetables.

Juicing can provide a healthy quick fix for busy mornings or eating on the run. When it comes to kids, juicing can be a fun and tasty way to get them to eat foods they tend to push off the plate. For all ages, juicing is an alternative to taking a multivitamin, provided there is variety in your selection of fruits and vegetables. As always, try to use organic products.

Juicing Tips

You can find many juicing recipes online and in books. Or, experiment with mixing up your own combinations of fruits and vegetables to suit your taste.

When juicing, keep some of the pulp. It contains healthy fiber and can help fill you up.
Many juicing recipes use only fruits and/or recommend adding additional forms of sugar - be it honey or agave. It may be best to first taste your juice for sweetness and blend in sweetener, if needed.

Many prepared juices and juice smoothies may contain more sugar and calories than you realize; these extra calories can contribute to weight gain. Read labels.

References

Brazil Nuts (Bertholletia Excelsa)

Reaching 160 feet tall and living up to 700 years, Brazil nut trees produce fruit in pristine forests, native to regions such as the Guianas, Brazil, Peru, and Venezuela. Native Amazonians cherished these behemoths for their delicious nuts, which provided them much-needed protein, fats, and other essential nutrients.  Indeed, Brazil nuts are calorie and nutrient dense. High in mono- and polyunsaturated fats, including omega-6 fatty acids, a one-ounce (6-7 nuts) serving provides about 185 calories, 5 grams of protein, and a rich supply of magnesium, phosphorous, potassium, and selenium. In fact, Brazil nuts are the highest natural source of selenium (543 mcg in 1 oz.).  A potent micronutrient, scientific evidence to date suggests that selenium might play a role in the prevention or treatment of heart disease, cognitive decline, liver disease, some types of cancer, and thyroid disease. Selenium concentrations are highest in the thyroid gland, and it has a vital role in the functioning of the gland. Just two Brazil nuts a day make it easy for most people to meet their daily selenium requirement.

Don't go overboard on Brazil nuts--too much selenium in the diet can cause brittle nails, alopecia, rash, upset stomach, and fatigue. The Institute of Medicine of the National Academy of Sciences advises a maximum limit of 45 mcg of selenium for kids and 400 mcg for adults daily. The best way to enjoy Brazil nuts is to combine a few with other types of nuts, seeds, and raisins. Sprinkle on salad, yogurt, or blend into a smoothie.

Resources

• National Institutes of Health. "Selenium: Dietary Supplement Fact Sheet." Accessed May 2015.
• National Institutes of Health. "Selenium: Fact Sheet for Consumers" Accessed May 2015.
• Nutrition and You. "Brazil Nuts Nutrition Facts." Accessed May 2015.

Image Attribution: Hans-Joachim Schneider/bigstockphoto.com