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

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

Beta-Carotene

Beta-carotene has two important functions in the body: It functions as an antioxidant, protecting cells against damage, and it can be converted to Vitamin A (retinol), critical to maintaining skin and eye health.

Without beta-carotene, our bodies are unable to manufacture Vitamin A. And without sufficient Vitamin A, nearly all of our systems are at risk, including lungs, kidneys and immune function. Research shows that people who consume the necessary levels of beta-carotene are able to lower their risk for coronary artery disease, stroke, macular degeneration, and other age-related diseases.

You can get beta-carotene from a variety of foods:

• Apricots
• Asparagus
• Broccoli
• Carrots
• Chinese cabbage
• Yam/Sweet Potato
• Spinach
• Kale

The National Institutes of Health recommends a daily intake of 3,000 IU for adult men and 2,310 IU for adult women. For children, amounts vary according to age. While beta-carotene deficiency is rare in most industrialized countries, it can be difficult getting the recommended levels simply from food. That's where supplements come in. In consult with your healthcare practitioner, design a plan that meets your individual needs. You may want to consider a supplement with a mixture of carotenoids, including beta-carotene, alpha-carotene, lycopene, astaxanthin, lutein and zeaxanthin.

It's possible to take too much beta-carotene. This is usually indicated by a yellowing of the skin, palms or soles and is known as carotenemia. Once consumption of beta carotene is reduced, this yellowing fades over time. As always, your best outcomes are achieved when working closely with Dr. Bossio or your healthcare practitioner.

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References

Rose Hips for Wellness

There's nothing like a rose to stimulate feelings of wellbeing. And nothing quite like rose hip - the actual fruit of a rose - to enhance health and promote wellness.

Of all the roses, the beautiful Wild Dog Rose is the type most often cultivated for their hips. Once the flower has bloomed, and all the petals have fallen off, the hip is picked and used in a range of herbal preparations. Rose hips contain a variety of antioxidants (especially Vitamin C), Vitamin A, carotenoids, and other plant compounds that are recognized for their role in preventing degenerative disease, including heart disease and certain types of cancer.

Many natural health practitioners use rose hip to treat wounds and inflammation. Rose hip oil is commonly used in cosmetics as it has the ability to revitalize skin cells. It has been used to treat scars, acne and burns. In Germany, rose hip powder (capsule) has been used to treat osteoarthritis and rheumatoid arthritis. Herbalists have long used rose hip tea to ease constipation and as a supplement to treat a cold.

Rose hip pulp can be incorporated into sauces or made into a jelly. Standardized extracts are also available in capsules. Always check with Dr. Bossio or your wellness practitioner before using any herbal remedy.

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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

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

Secrets to a Healthy Heart

Long before the ancient Greek surgeon Galen carried out meticulous dissections of the heart, the Egyptians wrote about health and disease in relation to how the heart "speaks in vessels" with the rest of the body. Today, physicians may not associate the heart with the soul (or soul mates), but many credit early Egyptian medical knowledge of the heart as a precursor to modern cardiology.

The Heart: Powerful, but Vulnerable
A key element of a healthy body is a healthy heart. The heart is the center of our cardiovascular system and beats an average of 100,000 times per day supplying oxygen rich blood to the whole body. Every day we make choices that have a profound affect on the health of this vital organ. Most heart disease (HD) is linked to risk factors such as lack of exercise, obesity, smoking, stress, and poor eating habits.

One major condition that can develop with these risk factors is Hypertension, also known as high blood pressure. Often called the 'silent killer', Hypertension can cause significant damage throughout the cardiovascular and other body systems and ultimately results in over 80 million deaths each year.

The Silent Killer
Blood pressure is the amount of pressure exerted on the inside of blood vessels as the heart pumps the blood through the body. When there is resistance in the vessels, the pressure rises and hypertension results. The longer hypertension goes undetected and/or uncontrolled, the greater the damage to blood vessels and other organs. Hypertension can lead to heart attack, stroke, ruptured blood vessels, kidney disease or failure, and heart failure.

Warning signs for high blood pressure are rare but can include headaches, blurred vision, lightheadedness, shortness of breath and nosebleeds. However, there are typically no warning signs or symptoms for hypertension, which is why it is called the silent killer.

Hypertension is diagnosed by looking at 2 numbers in your BP reading: Systolic pressure (the top number) is the pressure in your arteries when the heart beats (contracts). Diastolic pressure (bottom number) represents the pressure in your arteries between beats.

    Normal blood pressure is below 120/80
    Prehypertension is 120 - 139 systolic or 80 - 89 diastolic.
    Hypertension is 140/90 or higher


The Potassium Secret for a Healthy Heart
You've no doubt heard the best thing to do when you have hypertension is to reduce the amount of salt/sodium in your diet. Did you know the average adult needs 4,700 mg of potassium daily compared to only 200 mg of sodium. Unfortunately for most of us, our eating habits give us way too much sodium - 3,300 mg a day - and not nearly enough potassium. This imbalance can increase your risk of developing hypertension.

What's truly important for your heart, and a more accurate strategy to prevent high blood pressure, is to balance the relationship between potassium and sodium (salt) in your daily diet. Proper sodium-potassium balance is necessary for nerve transmission, muscle contraction, fluid balance, and the optimal health of all the cells in your body. In regard to the heart, potassium is particularly important for regulating heart rhythm and maintaining blood pressure.

By reducing your sodium intake, you are often correcting the sodium-potassium imbalance without realizing it. To further support your heart health, eat more potassium-rich foods such as sweet potato, spinach, banana, peas, legumes, apricots, avocados, halibut and molasses.

More Healthy Heart Tips
Heart-Healthy Diet Do's: Eat a variety of fresh fruits and dark green veggies daily. Use plant-based oils for cooking. Eat mindfully, not on-the-run. Reduce or eliminate packaged foods, sugar, and red meat.

Walk, No Need to Run: 30 minutes of daily, brisk walking lowers your risk for hypertension.

Be Calm: Learn to manage stress with healthy coping techniques, such as, deep breathing, yoga, meditation, gratitude journaling, and getting quality sleep.

Supplemental Support: Nutritional supplements shown to support heart health include Hawthorn, CoQ10, Essential Fatty Acids, Magnesium, Garlic and B-vitamins. Supplements you might have heard about--Natto-K (nattokinase), Guggul, or Niacin--should not be taken without the supervision of your health practitioner.

Because some blood pressure medications affect the potassium level in the body, be sure and discuss the best strategy for making this adjustment with Dr. Bossio.

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References

Hawthorn (Crataegus oxyacantha)

Hawthorn, also known as Maybush, is a thorny shrub found on hillsides and in sunlit woodsey areas throughout the world. Over centuries, all parts of the plant have been used to prepare foods, beverages, and medicines. In folk medicine, Hawthorn was used for the treatment of diarrhea, insomnia, and asthma. In China, it has been used to treat digestive problems, high cholesterol, poor circulation, and shortness of breath. During the early 1800s, doctors in North America used Hawthorn to treat heart conditions, circulatory, and respiratory disorders.

Hawthorn has a rich supply of flavonoids (antioxidants that protect cells from damage) and anti-inflammatory properties, which are important to heart health. It plays a role in helping dilate blood vessels, improves blood flow to the heart, and lowers blood pressure. In Europe, Hawthorn is regarded as a safe and effective treatment for early-stage heart disease. It is used to promote the health of the circulatory system and to treat angina, high blood pressure, and congestive heart failure. In studies, patients with heart failure who took Hawthorn showed improvement in clinical symptoms and sense of wellbeing.

Hawthorn is available as tea, capsule, tincture, and standardized extract found in prescription drugs, over-the-counter medication, standardized herbal medicine, or dietary supplements. Before taking Hawthorn, especially if you suspect or have a heart or lung condition, consult with Dr. Bossio.

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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

Oral Hygiene and the Health of the Body

Years ago, a physician who suspected a patient had heart disease would probably not refer him to a gum specialist. The same holds true for diabetes and arthritis. Times have changed. The past 5 to 10 years have seen a growing body of research linking the health of your mouth to the overall health of your body. According to the American Dental Association, 40 percent of people with gum disease also have a chronic health condition. What's feeding the link? Not taking proper care of your mouth results in bacterial growth, which causes inflammation that not only spurs diseases of the teeth and gums, but can cause problems for other body systems if left unchecked. Oral problems can also be a symptom of other diseases such as diabetes, arthritis, and heart disease.

Several factors can affect oral health--it's not just about brushing and flossing. The health of your mouth and teeth is affected by diet (frequent consumption of processed and high-sugar foods/beverages), stress levels, quality of sleep, poor digestion, deficiencies in minerals and vitamins, and medication.

Living with a chronic health condition can have detrimental effects on oral health. "For example, many medicines ... can reduce the amount of saliva in your mouth, resulting in dry mouth," says Dr. David Albert, associate professor of clinical dentistry at the Columbia University College of Dental Medicine. "Patients with asthma often breathe through their mouths, which can result in dry mouth, increased plaque formation, and gingivitis." 

As previously mentioned, oral health has been related to several other health concerns.

Diabetes. One complication of diabetes is gum disease that results from impaired blood flow through the blood vessels. When the gums don't receive sufficient blood flow, they become weak and vulnerable to infection. If diabetes is not properly managed, high glucose levels in the mouth will promote bacterial growth.

Heart disease. Chronic bacterial infection of the gums, or periodontal disease (PD), has been linked to increased risk of heart attack and stroke. Researchers are still examining the exact reasons for this connection, but it has been suggested that PD increases inflammation, a risk factor for heart disease. It's also possible that bacteria from the mouth travels into the bloodstream and adds to buildup of plaque in the arteries. While there isn't a direct cause-and-effect relationship, both PD and heart disease share common risk factors including smoking and diabetes.

Arthritis. In a recent small study, bacteria from the mouth was found in synovial (joint) fluid in people with knee arthritis. For some participants in these studies, there was a genetic match between the bacteria in the mouth and that found in the joint fluid. Further research is required.

Oral Hygiene Habits that Benefit the Whole Body
You are the best advocate for the health of your teeth and mouth. On a weekly basis, check inside your mouth for swollen or bleeding gums; foul mouth odor that does not go away; cracked, chipped, or discolored teeth; tooth and/or jaw pain; and sores or lesions on the gums, cheeks, or tongue. Any of these can be symptomatic of more serious health problems and should be brought to the attention of your doctor. The best way to prevent such problems from developing is to maintain healthy dental hygiene habits:

• Eat a balanced diet without excessive sweets. As far back as the 1940s, researchers like Weston A. Price observed the role of nutrition in dental and physical health. Price was one of the first to conclude that "foods of commerce," such as flour, sugar, and processed food products cause nutritional deficiencies (especially in vitamins and minerals) that result in dental and general health problems.
• Don't smoke or use smokeless tobacco products.
• Brush at least twice daily--after breakfast and before bedtime. Floss daily. Brush the tongue. Replace your toothbrush at least every three to four months.
• Drink plenty of water.
• Schedule regular dental visits, usually every six months.

Reference
Simple Steps to Better Dental Health. "Eight Steps to Dental Health." Updated June 27, 2014.

Resources

• American Heart Association. "Dental Health and Heart Health." Updated December 20, 2013.
• Case Western Reserve University. "Joint Failures Potentially Linked to Oral Bacteria." ScienceDaily. April 18, 2012.
• Live Science. "How Oral Hygiene Affects the Rest of You." October 4, 2013.
• Témoin, S., A. Chakaki, et.al. "Identification of Oral Bacterial DNA in Synovial Fluid of Patients with Arthritis with Native and Failed Prosthetic Joints." Journal of Clinical Rheumatology 18, no. 3 (April 2012): 117-121.
• The Weston A. Price Foundation. "Nutrition, Fluoridation, and Dental Health." April 28, 2014.

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