Tomatoes

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tomatoe

Native to the western regions of South America, but first cultivated in Mexico, it wasn't until the 1500's that Spanish explorers introduced tomatoes to European populations, and even then, they were often seen as unfit to eat. Today tomatoes are enjoyed worldwide at roughly 130 million tons per year. Botanically speaking, the tomato is both fruit and berry, but culinarily speaking, tomatoes are vegetables due to their cooking methods. The tomato comes in hundreds of varieties that vary in shape, size and color.

Although nutrient levels will vary among varieties, tomatoes in general are widely known for their antioxidant content, including their rich concentration of lycopene. Tomatoes have been linked to heart health, bone health and even to lessening the risk of some cancers, including prostate cancer and possibly breast cancer. Research also has shown that tomatoes may help to lower cholesterol and possibly reduce the risk of neurological diseases, such as Alzheimer’s disease. Additionally, tomatoes are a great sources of vitamin C, beta-carotene, manganese and vitamin E, and they are off the chart in regards to phytonutrient content. Research has shown that lycopene contents are higher when the whole tomato is used, so it makes sense to try to develop recipes that utilize the entire tomato.

Although tomatoes are available year-round across the U.S., some of the most delicious tomato flavors come from fresh tomatoes that have been planted in late spring or early summer and ripen from July through September. Choose tomatoes that have rich colors – from deep reds to vibrant oranges/tangerines, brilliant yellows and rich purples, they all provide outstanding nutrient benefits. Tomatoes should be well shaped and smooth skinned with no wrinkles, cracks, bruises or soft spots. It is also a good idea to avoid using aluminum cookware when cooking tomatoes. The high acid content of the tomatoes could interact with the metal in the cookware and thereby add aluminum to your food, which is not only unpleasant in taste, but could be potentially hazardous to your health.
 

REFERENCES

Photo credit. FreeImages.com. http://www.freeimages.com/photo/318782/?forcedownload=1.

Tomatoes. World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44

Marz, Russell B. 1999. Medical nutrition from Marz: (a textbook in clinical nutrition). Portland, Or: Omni-Press.

Gaby, Alan. 2011. Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.(Phaseolus vulgaris). Natural Standard Professional Monograph. 2013.

Image Attribution: salsachica/freeimages.com

Salsa

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salsa

Adding more vitamin-rich vegetables to your diet this summer is easier than you might think. This quick and easy salsa can be served make-your-own-taco-bar style for Cinco de Mayo, with GMO-free tortilla chips for a healthy and festive addition to your Memorial Day cookout, and as a topping for grilled lean meats throughout the rest of the summer. This recipe will make about two cups, perfect for summer get-togethers.

Ingredients:

4 - 6 ripe plum tomatoes, chopped
½ cup chopped onion (red or white)
1 jalapeno chili, stemmed, seeded and finely chopped
½ cup chopped fresh cilantro
2 tablespoons fresh lime juice
½ teaspoon salt or to taste
½ teaspoon fresh black pepper or to taste

Directions:

Step 1:  In a medium-size mixing bowl combine all ingredients until well blended.
 
Step 2:  Cover and let stand for at least 30 minutes to let the flavors blend.

Step 3:  Give it a stir, taste and adjust the seasonings before serving. For a smoother salsa, put all ingredients into your blender or food processor and pulse the mixture a few times until it's at your preferred consistency.

This fresh tomato salsa recipe can be stored covered in the refrigerator and is best if used within 1 to 2 days.

REFERENCES

Photo Credit. Isabell at Home. http://isabelleathome.wordpress.com/2011/06/16/mr-mans-late-day-salsa/.

Image Attribution: https://isabelleathome.wordpress.com/2011/06/16/mr-mans-late-day-salsa/

Lycopene

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lycopene

Lycopene is a carotenoid pigment that gives fruits like tomatoes, watermelon, pink grapefruit and guava their red color. Unlike some common carotenoids, lycopene cannot be converted to vitamin A, but many of the foods that contain a good source of lycopene do in fact contain vitamin A outright, providing additional health benefits. Diets high in carotenoid-rich fruits and vegetables are often associated with reduced risk of cardiovascular disease and some cancers. Some studies have found that high lycopene intake lowers the risk of developing aggressive forms of prostate cancer in men. While the scientific interest in lycopene's potential to help prevent prostate cancer is significant, more research is needed to understand if the decreased risk is due to lycopene itself or other compounds associated with a lycopene-rich diet.

Tomato products - paste, puree, canned and condensed soup, and canned vegetable juice containing tomato, such as V8 - are the highest lycopene contributors due to their processing and preparation. It is has been estimated that 80% of the lycopene in U.S. diets comes from these products. Watermelon and whole-form tomatoes also are excellent sources of lycopene and you can increase the bioavailability of their lycopene content by chopping, puréeing, and cooking them in oil. Tomato paste has an exceptionally rich lycopene content level, and it's easy to make your own, so easy that we've included the recipe, below. Additionally, it has long been thought that tomatoes need to be a deep red color to be an outstanding source of lycopene, however recent research suggests that this may be a common misconception. A small preliminary study has shown that the lycopene from orange- and tangerine-colored tomatoes may have an advantage over the lycopene from red tomatoes, through more efficient absorption. More research is needed in this area, but you can rest assured that no matter what the color of your tomatoes, you'll be serving your health well by adding more of these fruits to your diet.

Make your own tomato paste:

  • Sauté a couple cloves of chopped garlic and 1 or 2 large onions, chopped, for a couple of minutes until they are translucent.
  • Add 8 to 10 tomatoes, peeled and pureed, along with several teaspoons of fresh, chopped--or a teaspoon of dried--oregano, basil and any other herbs you enjoy, such as parsley or rosemary. 
  • Simmer for 30 to 45 minutes, or until thick. Then remove the mixture from the heat, drizzle with olive oil and add sea salt and freshly ground black pepper to taste. diet

REFERENCES

Photo Credit. FreeImages.com.  http://www.freeimages.com/photo/1197555.

Carotenoids: Alpha-Carotene, Beta-Carotene, Beta-Cryptoxanthin, Lycopene, Lutein, and Zeaxanthin. Linus Pauling Institute.  http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/.

Tomatoes. World's Healthiest Foods.  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44.

Marz, Russell B. 1999. Medical nutrition from Marz: (a textbook in clinical nutrition). Portland, Or: Omni-Press.

Gaby, Alan. 2011. Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.

Image Attribution: Piku/freeimages.com

Basil

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basil

With more than 60 varieties of basil, this one herb can take you on a culinary adventure that will benefit your health, while it entertains your taste buds. This highly fragrant plant has traditionally been used in cuisines around the globe from Italian to Thai, Vietnamese and Laotian. Packed with vitamins A, C and K, manganese, copper, calcium, iron, folate and omega-3 fatty acids, it is no wonder that basil carries with it a tradition of reverence, from being a symbol of hospitality in India to one of love in Italy. Research has shown that basil provides protection at the cellular level and has anti-bacterial properties. In fact, studies have shown that the essential oil obtained from basil leaves can protect against several species of antibiotic resistant bacteria strains. Washing your produce in a 1% basil concentration can nearly eliminate Shigella, a diarrhea inducing bacteria that can cause significant intestinal damage. Overall, basil helps protect against heart attack, stroke, asthma, osteoarthritis, rheumatoid arthritis, and promotes cardiovascular health.

Whenever possible, choose fresh basil over the dried variety, as fresh basil provides the best flavor. Fresh basil leaves should be a vibrant, deep green color without spots or yellowing. Store fresh basil in the refrigerator wrapped in a slightly damp paper towel, or preserve it for use in fall and winter soups by freezing. When cooking with basil, remember the adage "save the best for last" and add the herb near the end of the cooking process. Basil's oils are volatile and should not be cooked for long. An easy way to incorporate more basil into your diet is to pair it with uncooked foods, like salads. Incorporating fresh basil in a vinaigrette will ensure that your uncooked greens are safe to eat. You may also want to try adding fresh chopped basil with garlic and olive oil to yield a pesto fit for a variety of dishes including pasta and fish. Or if you're feeling a bit more adventurous, add basil to a healthy mix of eggplant, cabbage, chili peppers, tofu and cashew nuts to create a health benefiting Thai dish.

REFERENCES

Photo Credit. FreeImages.com http://www.freeimages.com/photo/511277.

Basil. Worlds Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=85.

Marz, Russell B. 1999. Medical nutrition from Marz: (a textbook in clinical nutrition). Portland, Or: Omni-Press.

Gaby, Alan. 2011. Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing. 

Image Attribution: kragmel/freeimages.com

Gardening Therapy

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gardening

Recent years have seen gardens popping up in some of the most unexpected places - retirement homes, after-school programs, and even prisons - where, it turns out, they have proven to be a very beneficial form of therapy and rehabilitation on multiple levels. Horticultural therapy is a centuries-old practice that began as a treatment for mental illness. Over the last 75 years that net has expanded to include physical rehabilitative care, memory care, and even social and work-related rehabilitation.

The possible benefits of horticulture therapy include improvement in memory, cognitive abilities, language and social skills, as well as coordination, balance, endurance and muscle strengthening. Gardening with purpose also can help teach people to work independently, problem solve and follow directions.

While many therapeutic gardens are designed by landscape architects for clinical application in order to promote a specific set of therapeutic benefits, you too can create your own garden oasis for at-home therapeutic use. The first step is to decide what kind of therapy you want to use your garden for. If you have mobility limitations, an enabling garden with gently graded accessible entrances and paths and raised planting beds may be right for you. If you want to promote learning and memory care, consider incorporating a sensory-oriented plant selection focused on color, texture and fragrance. If you have kids, you may want to consider making your garden a fun place for them to learn and play as well. Give your child a kid-friendly planter and encourage them to plant and maintain their own assortment of flowers and herbs. Hang a tire swing from a tree in your yard for your child to play on. If you want to encourage physical health and nutrition consider producing your own natural food supply, using organic farming principles. Or maybe you simply want a calm place to recuperate after a long day, in which case you may want to consider incorporating plants with calming scents and easy upkeep. No matter what type of therapies you choose to incorporate, the key is to remember that gardening should be enjoyable and beneficial, it should not feel like work. For more ideas on how to make your garden more therapeutic, check out these resources:

  • The American Horticultural Therapy Association's characteristics of therapeutic gardens.
  • The American Society of Landscape Architects website.
  • Healthcare and Therapeutic Design Professional Practice Network's Therapeutic Landscapes Network.

REFERENCES

Photo Credit. Annies Gardens. http://www.annies-gardens.com/5-gardening-tips-kids-apply.html.

Gardeners Hand Care Routine.  Garden Therapy.ca. http://gardentherapy.ca/gardeners-hand-care/.

About Horticultural Therapy. American Horticultural Therapy Association. http://ahta.org/horticultural-therapy.

Can Gardening Help Troubled Minds Heal? The Salt. National Public Radio. http://www.npr.org/blogs/thesalt/2012/02/17/147050691/can-gardening-help-troubled-minds-heal.

Characteristics of Therapeutic Gardens. The American Horticultural Therapy Association. http://ahta.org/sites/default/files/attached_documents/TherapeuticGardenChracteristic_0.pdf.

American Society of Landscape Architects. http://www.asla.org/PPNIndividualHome.aspx?id=3308.

Therapeutic Landscapes Network. Healthcare and Therapeutic Design Professional Practice Network. http://www.healinglandscapes.org/.

Image Attribution: Annies garden (http://www.annies-gardens.com)

8 Easy Ways to Detox Your Home

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detox your home

It has been reported that on average, poison centers in America handle one poison exposure case every 14 seconds - that's more than two million people each year. Most often, in-home poisonings involve everyday household items including cleaning supplies, drugs (both legal and illegal), and even cosmetics and personal care products. But other poisons can creep into your home as well, including gases, industrial chemicals and agricultural products. This spring, don't just clean your home - detox it! Here are eight easy things you can change in your home environment that will make a big, positive impact on your health.
 
1. Filter indoor air. After months of being cooped up indoors, you probably can't wait to open up the windows and let a warm spring breeze "clean" the stuffy out of the house. Unfortunately, that means letting a barrage of allergens and environmental toxins blow through your home as well. Replacing your air filter frequently is one easy way to combat toxins and allergens in indoor air. Another is to add extra filtration with a portable air filter.
 
2. Use natural air fresheners. Instead of masking odors by using candles and air fresheners, which actually introduce more toxins into the air, try eliminating them using baking soda. To get that pretty smell you love, try naturally derived alternatives such as potpourri or essential oils.
 
3. Drink clean, use a filter. Chlorine is a common "cleaning" agent used in the treatment of tap water. Studies have shown that chlorinated drinking water can negatively impact the thyroid, immune system and even pregnancy, possibly increasing the risk of birth defects and miscarriage. Referred to as "the chlorine dilemma," a better large-scale cleaning solution for water has yet to be found. As it stands, the best way to reduce your intake of toxins from your drinking water is to purchase a filter. The Environmental Working Group's national drinking water database & filter buying guide can help you better understand the contaminants present in your tap water and choose the best water filter for you.
 
4. Give your cleaning supplies cabinet a makeover. While conventional products may disinfect, they also leave behind additional toxins that have been linked to asthma, cancer, reproductive and hormonal problems. EWG's Guide to Healthy Cleaning lists hidden toxins in cleaning supplies and provides information on how to read cleaning product labels. Try some non-toxic methods, such as using diluted vinegar for windows, and baking soda paste for scrubbing. EWG's DIY Cleaning Guide is packed with DIY recipes for non-toxic cleaners and can be yours for a small donation to the cause. Also, check out green-living expert Sara Snow's advice.
 
5. Ditch the plastic. Storing, cooking and freezing food in plastic containing petrochemicals such as #3PVC (commonly used in food packaging and plastic wrap) and Bisphenol A (BPA) (commonly used in hard plastics like tupperware, water bottles and baby bottles) can cause these chemicals to leak into your food. Studies have linked #3PVC and BPA to a number of health problems, most notably cancer, reproductive system damage, impaired brain development, liver dysfunction and impaired immune function. Not all plastics are created equal. When purchasing plastics, look for the resin identification number located in a triangle on the product. Opt for containers made of #1, 2, 4 or 5 plastics. Better yet, ditch plastics in favor of lightweight stainless steel or Pyrex glass containers.
 
6. Truly clean your laundry. Laundry soaps, fabric softeners and dryer sheets, particularly those of the scented variety, are allergen and asthma inducing culprits. In fact, fragrances are among the world's top five allergens. Additionally, many softening chemicals, referred to as "quats," have antibacterial qualities, and overuse of such chemicals may cause the development of antibiotic-resistant superbugs. To reduce your family's exposure, choose free and clear laundry soaps. Skip fabric softeners and dryer sheets all together and substitute with a 1/2 cup of white vinegar per load during the rinse cycle.
 
7. Bathe in nature. Soaps, shampoos, conditioners and other body products often contain harmful chemicals that have been linked to cancer and other health problems. The EWG's Skin Deep Cosmetics Database is an easy way to learn more about your personal care items and help you make less toxic choices in the future.

8. Protect your grin. Most toothpaste sold in the U.S. contains fluoride. Proper usage instructions are often confused with advertising tactics, making the use of fluoride potentially very dangerous. In fact, the health risks associated with fluoride are so serious that the FDA requires a poison warning on every tube of fluoride toothpaste now sold in the US. Risks from ingestion include stomach problems, permanent tooth discoloration, skin rash, metabolism impairment and acute toxicity. The best solution to eliminating the risk of fluoride poisoning is to switch to a fluoride-free brand of toothpaste. If switching isn't an option, be sure to abide by the real rules of use and stick to a pea-size amount of toothpaste, and don't swallow.
 
Quick Tips for Making Your Home Healthier and Greener:

- Decorate with air-cleaning plants. They will help cut down on seasonal allergies.
- Dilute cleaning supplies and use gloves when cleaning.
- Avoid “antibacterial” cleaners. Use soap and water instead.
- Remember, just because the word natural, or some other variation, appears on the container does not mean that the product is truly natural, much less toxin free.

RESOURCES

Photo Credit. FreeDigitalPhotos.net.
http://www.freedigitalphotos.net/images/Environmental_Concep_g389-Sweet_Home_p9787.html

Poisoning and toxicity. Natural Standard Bottom Line Monograph. 2013.
 
Your best air freshener isn't an air freshener. Rebecca Sutton, PhD, EWG Senior Scientist. Environmental Working Group.
http://www.ewg.org/enviroblog/2011/09/your-best-air-freshener-isnt-air-freshener

EWG National Drinking Water Database. Environmental Working Group.
http://www.ewg.org/tap-water/

Do you filter your tapwater? Should you? Environmental Working Group.
http://www.ewg.org/enviroblog/2009/12/do-you-filter-your-tapwater-should-you

Forgotten Toxics in American Water. Renee Sharp, EWG Senior Scientist and J. Paul Pestano, EWG Research Analyst. Environmental Working Group.
http://www.ewg.org/research/water-treatment-contaminants

Chlorinated Tap Water Called Risk for Pregnant Women. San Francisco Chronicle.
http://www.ewg.org/agmag/2009/09/chlorinated-tap-water-called-risk-pregnant-women

Healthy Home Tips: Tip 9 - Use greener cleaners and avoid pesticides. Environmental Working Group.
http://www.ewg.org/research/healthy-home-tips/tip-9-use-greener-cleaners-and-avoid-pesticides

EWG’s Guide to Healthy Cleaning. Environmental Working Group.
http://www.ewg.org/guides/cleaners

EWG Questions FDA Verdict on Plastic Chemical. Environmental Working Group.
http://www.ewg.org/news/testimony-official-correspondence/ewg-questions-fda-verdict-plastic-chemical

Storing food safely in plastic containers. TheEcologist.org.
http://www.theecologist.org/green_green_living/home/519251/storing_food_safely_in_plastic_containers.html

Adverse Health Effects of Plastics. Ecology Center.
http://ecologycenter.org/factsheets/adverse-health-effects-of-plastics/

Don't get slimed: Skip the fabric softener. Rebecca Sutton, PhD, EWG Senior Scientist. Environmental Working Group.
http://www.ewg.org/enviroblog/2011/11/dont-get-slimed-skip-fabric-softener

EGW’s Skin Deep Cosmetics Database. Environmental Working Group.
http://www.ewg.org/skindeep/
 
Toothpastes. FlourideAlert.org.
http://fluoridealert.org/issues/dental-products/toothpastes/

Image Attribution:  Danilo Rizzuti/freedigitalphotos.net

 

Beans

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beans

Beans, peas and lentils -- otherwise known as legumes -- are incredibly nutritious. Beans, in particular, are a clean, low-inflammatory food that are typically allergen free. They are generally cholesterol-free, contain beneficial fats and fiber, and are rich in protein, folate, potassium, iron, magnesium, calcium, phosphorus and B vitamins. Studies have shown that beans act as carb-blockers by slowing their absorption. Traditionally, beans have been used for treating a variety of ailments and diseases including cardiovascular disease, cancer, diabetes, urinary tract infections, ulcers, arthritis, and kidney stones. Today, beans remain a common staple of Central and South American diets. No matter where you are, it's always best to opt for fresh beans instead of the canned variety, which tend to have a higher glycemic index than their fresh counterparts. Want some interesting ways to include more beans in your diet? For dinner, try your hand at a cultural tradition of rice and beans. Consuming these two foods together creates a nutritious tag-team. The rice provides all the essential amino acids your body needs to synthesize the protein from the beans. Or, for an anytime treat, try using white bean flour to extend wheat flour and make protein-packed cookies and other baked treats.

RESOURCES

Beans (Phaseolus vulgaris). Natural Standard Professional Monograph. 2013.

Beans and other legumes: Types and cooking tips. The Mayo Clinic.
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/legumes/art-20044278

Image Attribution: sebizsuzsi/freeimages.com

Pasta Fagioli

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pasta fagioli

Kick allergies to the curb in style with this tasty, vitamin packed dish. Pasta fagioli is a traditional Italian dish that hails from Italy's countryside. Recipes for this tasty dish come in many variations, often based on region and family tradition. For a truly well-rounded meal, pair pasta fagioli with a tossed salad, and enjoy!

Ingredients:

4 cups water
1 cup dry beans (any combination of white, pinto, black or other similar bean)
5 cups of organic broth (veggie, chicken or beef)
1 large peeled, chopped carrot
1 med, chopped onion
1 large peeled, chopped potato
1 large, chopped stalk of celery
4 cloves chopped garlic
1 tsp oregano
1 tsp salt
1 tsp pepper
4-6 ounces ham, in 1 large piece (optional)
2-3 cups dry spaghetti broken into 1 inch pieces (For a great gluten-free option, try Tinkyada rice pasta.)  
1 tsp dill
Olive oil
Grated parmesan cheese (optional)

Directions:

Step 1: Prepare the Beans.
Soak the beans overnight and rinse them before using, or try the quick soak method - bring 4 cups of water and 1 cup of beans to a boil, then cover the pot and remove it from the heat. Let the beans and water stand for two hours, then rinse.

Step 2: Cooking and Serving the Soup
In a large pot, combine the prepared beans, broth, carrot, onion, potato, celery, garlic, oregano, salt, pepper and optional ham. Bring the mixture to a boil, then reduce to a simmer, cover and cook for about two hours until beans are very tender and mash easily with a fork.

In the last half hour before the soup is done, cook the pasta to al dente consistency, then rinse and add a little olive oil to the pasta to keep if from sticking together. Serve in a bowl alongside soup.

Remove the soup from the heat and take out the ham; set it to the side.

Allow the soup to stand for about five minutes. While the soup is standing, shred the ham and place it in a bowl to serve with soup.

Puree the soup with a stick blender or food processor.

Serve the soup in bowls, garnish with dill, a drizzle of olive oil and a sprinkle of parmesean cheese. Add spaghetti and meat as desired.
 

Bromelain

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bromelain

Bromelain is a mixture of enzymes extracted from pineapple. When taken on an empty stomach, these enzymes can help reduce inflammation, swelling and improve breathing. Although bromelain is commonly thought of as a digestive enzyme for proteins, studies show that it can help treat symptoms of sinusitis -- or sinus inflammation -- which can be brought on by seasonal allergies. It has been suggested that bromelain also helps reduce other symptoms of sinusitis such as cough and nasal mucus. Traditionally, pineapple has been used for centuries in Central and South America to reduce inflammation as well as indigestion. To work as a digestive aid, bromelain is taken before or after meals. In Europe, bromelain is used to treat sinus and nasal swelling following ear, nose and throat surgery or trauma. Bromelain is taken orally and is available as a tablet or capsule, but be sure to check with Dr. Deb Bossio before taking bromelain as it may interact with other supplements, herbs or medications.


RESOURCES

Photo Credit - FreeDigitalPhotos.net. http://www.freedigitalphotos.net/images/Fruit_g104-Pineapple_in_Plant_p86100.html

Bromelain (Ananas comosus, Ananas sativus). Natural Standard Professional Monograph. 2013.

Bromelain. University of Maryland Medical Center.
http://umm.edu/health/medical/altmed/supplement/bromelain#ixzz2x4rNS5Z9

Image Attribution:  Kittikun Atsawintarangkul/freedigitalphotos.net

Air Therapy

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air therapy

Thinking outside of the box and applying therapy in the larger sense of the word, this month we discuss cleaning the air in your home as a way to relieve and heal disorders such as seasonal allergies.

While some plants cause seasonal allergies, it is also true that other plants will help filter the air of various allergens as well as harmful chemicals that invade the home.

- Aloe vera and spider plant naturally filter the air of formaldehyde and benzene which are prevalent in materials, paints and cleaners used today.
Spider plant also filters carbon monoxide and xylene, a solvent used in the leather, rubber and printing industries.
- If you dry clean your clothing, gerber daisies are a good option as they have a knack for removing trichloroethylene in addition to benzene.
- Golden pothos, a fast-growing vine that doesn't mind the dark, has been suggested for use in the garage as it will help filter formaldehyde from car exhaust before it creeps into your home.

Of course, these are only a few of the many air-cleaning plants to consider. When shopping for air cleaning plants for your home, be sure to note the lighting and standard temperature for where you will keep each plant, as these conditions can affect the growth and productivity of the plants. You'll want to match plants with both their location and conditions as well as the pollutants they filter.

If you're looking for a more modern option and prefer the convenience of a mechanical air purifier, remember that not all air purifiers are created equal. Many air filtration systems only clean the air of larger air particles but miss the ultrafine particles that account for about 90 percent of all airborne particles. These ultrafine particles come from motor vehicles, refineries, industrial plants and even cooking. They are easily inhaled and have been linked to asthma, heart attacks, strokes and cancer.  

We recommend the IQAir Cleaner Health Pro Plus, a HyperHEPA filtration system that has been proven and certified to filter up to 99.5 percent of all particles in the air, including ultrafine particles that most other filtration systems miss. As an added bonus, this air filtration system cleans the air in a four step process that produces no residual risky side effects such as dangerous ions, ozone or UV.

Whichever way you prefer to clean your air, all of these options will help, promoting better breathing and body functioning, leading to a healthier home and a healthier you.

References

Photo Credit. FreeDigitalPhotos.net
http://www.freedigitalphotos.net/images/Interiors_g380-Classic_Furnitures_For_Modern_Interiors_p34652.html

HealthPro® Series.  iqair.com.
http://www.iqair.com/home-air-purifiers/healthproseries

15 houseplants for improving indoor air quality. Mother Nature Network.
http://www.mnn.com/health/healthy-spaces/photos/15-houseplants-for-improving-indoor-air-quality/a-breath-of-fresh-air.

RESOURCES

Photo Credit. FreeDigitalPhotos.net
http://www.freedigitalphotos.net/images/Interiors_g380-Classic_Furnitures_For_Modern_Interiors_p34652.html

HealthPro® Series.  iqair.com.
http://www.iqair.com/home-air-purifiers/healthproseries

15 houseplants for improving indoor air quality. Mother Nature Network.
http://www.mnn.com/health/healthy-spaces/photos/15-houseplants-for-improving-indoor-air-quality/a-breath-of-fresh-air

Image Attribution:  photostock/freedigitalphotos.net

Butterbur (Petasites hybridus)

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butterbur

A perennial shrub found throughout Europe and in parts of Asia and North America, the butterbur plant has broad leaves and lilac-pink flowers. The name comes from the traditional use of its large leaves to wrap butter during warm months. Traditionally, butterbur has been used to treat pain, headache, anxiety, cough, fever, and gastrointestinal and urinary tract conditions. It has been used topically to help wounds heal, and modern studies suggest it may also be beneficial in treating the symptoms of seasonal allergies and asthma. It is recommended to avoid raw, unprocessed butterbur due to its potential for causing liver problems with long-term use. As with any herb, butterbur may interact with other herbs, supplements or medications, and it may also cause allergic reactions in people who are sensitive to ragweed, chrysanthemums, marigolds and daisies. Be sure to discuss butterbur with Dr. Deb Bossio prior to use, to decide if Butterbur may be right for you.
 

RESOURCES

Butterbur (Petasites hybridus). Natural Standard Professional Monograph. 2013.

Herbs at a Glance. Butterbur. National Center for Complementary and Alternative Medicine.
http://nccam.nih.gov/health/butterbur

Image Attribution: freebigpictures.com

Bite Back for a Cure Against Lyme - 6th Annual Walk/Run

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When: Sunday April 6, 2014, 8:30am

Where:  Sherwood Island State Park, West Beach in Westport, CT

What: 3 mile run, 6 mile run, and 1 mile loop walk.  The event will raise funds for research and awareness on tick-borne diseases. Dr. Bossio will have an information table at this event. To register visit - http://www.tbdalliance.org For more information about this event or to volunteer please contact Orna Grand at ornag55@gmail.com.

Organic 101

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organic

Recent years have seen a significant rise in "organic" produce - defined by the United States Environmental Protection Agency as food that is grown and processed without using synthetic fertilizers or pesticides. But is organic produce really a healthier choice? In fact, a meta-analysis of 240 reports comparing organically and conventionally grown food, found that organic foods, due to lower chemical contamination, are safer for consumption than their conventionally grown counterparts. And it stands to reason that ingesting fewer toxins is healthier than the alternative.

Research has shown that conventional farming methods introduce toxins into your diet and body, which can cause health problems, and they destroy nutrients in foods by ruining soil quality. Excessive pesticide and herbicide use contaminates ground water, ruins soil structures and promotes erosion. Growing produce in nutrient depleted soil diminishes the nutritional content of the produce. Alternatively, organic farming methods pay close attention to maintaining and maximizing soil quality, thereby increasing the nutrient levels of the foods grown in it, making them healthier than conventionally grown foods.

The Environmental Working Group, a nonprofit organization working to protect human and environmental health, publishes the Dirty Dozen Plus and the Clean Fifteen, based on years of independent research on chemical levels of produce. The Dirty Dozen Plus lists the conventionally grown produce that tests highest in levels of contamination from pesticides and other harmful chemicals. Green beans, kale and collard greens have been added to the list because of their likelihood of containing highly toxic organophosphate insecticides. Alternately, the Clean Fifteen is the list of produce with the lowest pesticide content.

The Clean Fifteen

  1. Onions
  2. Sweet corn
  3. Pineapples
  4. Avocado
  5. Asparagus
  6. Sweet peas
  7. Mangoes
  8. Eggplant
  9. Domestic cantaloupe
  10. Kiwi
  11. Cabbage
  12. Watermelon
  13. Sweet potatoes
  14. Grapefruit
  15. Mushrooms

The Dirty Dozen

  1. Apples
  2. Celery
  3. Sweet bell peppers
  4. Peaches
  5. Strawberries
  6. Spinach
  7. Nectarines
  8. Grapes
  9. Lettuce
  10. Cucumbers
  11. Blueberries
  12. Potatoes

Plus green beans, kale
and collard greens.

So, how do you know if something is really organic? The easiest way to tell is by the USDA "certified organic" stamp on packaging and label stickers. Many small, local farmers are following strict organic practices yet do not exhibit the USDA organic stamp. Getting to know the producers of your food is another way to ensure you are buying organic. Educate yourself and watch for creative marketing ploys known as "greenwashing." Greenwashing is a marketing tactic that uses consumer-tested colors, typeface and other visual cues, including pictures and graphics, to trick people into thinking products are organic. Companies have been found to abuse this tactic, using blatant false advertising containing words such as "100 percent organic," "organic," or "made with organic ingredients," but this practice was banned in the U.S. in October 2002.


Quick Tips for Healthy Produce Shopping:

  • Buy from a local, organic farmer.
  • Choose organic in your local grocery store when buying anything on the Dirty Dozen list.
  • Save money by purchasing non-organic varieties of the Clean Fifteen.
  • With Spring on its way, visit your farmers market (make sure to ask about their growing practices).
  • Stay informed by visiting the Environmental Working Group online.

References

  • Crinnion WJ. 2010. "Organic foods contain higher levels of certain nutrients, lower levels of pesticides, and may provide health benefits for the consumer." Alternative Medicine Review: a Journal of Clinical Therapeutic. 15 (1): 4-12.
  • Crinnion, Walter. 2010. Clean, green, and lean: get rid of the toxins that make you fat. Hoboken, N.J.: John Wiley.
  • Pesticides and Food: What "Organically Grown" Means. United States Environmental Protection Agency.
    http://www.epa.gov/pesticides/food/organics.htm.
  • EWG's Shoppers Guide to Pesticides in Produce 2013. Environmental Working Group. http://www.ewg.org/foodnews/.
  • Photo: cherrycoke/freeimages.com

Image Attribution: cherrycoke/freeimages.com

Leafy Greens

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leafy greens

Often considered "super food", leafy greens are some of the most nutritious food you can consume. Rich in vitamins, minerals and phytonutrients, when consumed, these leaves act as powerful antioxidants, anti-inflammatories, and help prevent various forms of cancer. Leafy greens include vegetables such as spinach, kale, Swiss chard, collard greens, mustard greens and turnip greens. Spinach is arguably one of the most nutrient-rich foods, if not the most. It is best known for providing powerful antioxidant protection. Chard leaves contain "syringic acid," which helps regulate blood-sugar levels. Additionally, chard contains a significant variety and amount of phytonutrients called betalains, which provide antioxidant, anti-inflammatory, and detoxification support. Chard and spinach are uniquely beneficial for nervous system health, including specialized organs like the eye. Kale, collard greens and mustard greens have cholesterol-lowering powers that are best produced through steaming. Raw forms still have cholesterol-lowering ability--just not as much. Recent research has shown that turnip greens provide the most cancer-preventing benefits of all the cruciferous vegetables. To reap the full benefits of these foods, they should be consumed a minimum of 2-3 times per week, with the serving size being at least 1-1/2 cups. Healthy steaming of leafy greens maximizes nutrition and flavor. Enjoy!

References

Image Attribution: salsachica/RGBstock.com

Super Green Soup

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super green soup

You spring clean your house, and maybe even your life - so why not your body? This tasty super green soup is healthy, quick and easy. Packed with leafy greens and fiber-loaded beans, it provides plenty of nutritional benefits without weighing you down - a perfect preparation tool for the return of warmer weather. Remember to use organic ingredients!


Ingredients:

  • 2 cups of chopped kale
  • 2 cups of chopped chard
  • 2 cups of chopped spinach
  • 1 can of beans (your favorite), rinsed and drained
  • 4 cloves of fresh garlic
  • 1 cup chopped onion
  • 1 - 2 medium carrots, chopped
  • 1 - 2 stalks of celery, chopped
  • 1 med potato, cubed
  • 1 Tbsp chopped cilantro (optional)
  • 6 cups of vegetable broth
  • 4 cups of water
  • Salt and pepper to taste
  • Parsely or dill to sprinkle on top

Directions:

Combine the broth, water, garlic, onion, carrots, potato and celery in a large pot. Bring to a boil and then cover, reduce to a simmer and cook for 15-20 minutes. Add kale and beans and cook for an additional 5 minutes, or until the kale has wilted. Remove from heat and add spinach, cilantro, salt and pepper. Stir well and allow to cool about 5 minutes. Puree with a blender or food processor. Serve warm, garnished with parsley or dill on top.

Image Attribution: markuso/freedigitalphotos.net

Burdock (Arctium lappa)

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burdock

A member of the daisy family native to Europe and Northern Asia, burdock remains a largely unstudied herb among the scientific community, despite having been used in traditional medicine for centuries. Today, burdock grows as a weed in the U.S. and is cultivated and consumed as a vegetable in Japan and parts of Europe. Burdock has traditionally been used as a blood purifier, a diuretic, and as a topical remedy for skin problems such as eczema, acne and psoriasis. Additionally, burdock may be useful in treating chronic diseases such as cancers, diabetes and AIDS. Burdock also may have anti-inflammatory, antioxidant and antibacterial properties, and may be used to improve digestion. Recent studies have shown that burdock has prebiotic properties, and as a root vegetable, burdock is an excellent antioxidant. Burdock supplements are sold as dried root powder, decoctions (liquid made by boiling down the herb in water), tinctures (a solution of the herb in alcohol, or water and alcohol), or fluid extracts. And extracts of burdock root are found in a variety of herbal preparations, as well as homeopathic remedies. As with any herb, burdock may interact with other herbs, supplements or medications. Discuss this herb with Dr. Bossio prior to use, to decide if burdock may be right for you.


References

  • Burdock. University of Maryland Medical Center.
    http://umm.edu/health/medical/altmed/herb/burdock.
  • Mills, Simon, and Kerry Bone. 2000. Principles and practice of phytotherapy: modern herbal medicine. Edinburgh: Churchill Livingstone.
  • Pizzorno, Joseph E., and Michael T. Murray. 1999. Textbook of natural medicine. Edinburgh: Churchill Livingstone.

N-Acetyl Cysteine (NAC)

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nac

Commonly known as NAC, N-acetyl cysteine is an amino acid that is made in the body from cysteine. Cysteine is found in most meats and in some plant sources including broccoli, red pepper and onion. Bananas, garlic, soy beans, linseed and wheat germ also contain cysteine. NAC can be used to treat, and even help prevent common diseases and ailments. It has been shown to help protect against seasonal flu symptoms, and in 2010, was shown to protect against bird flu. Additionally, NAC has been shown to improve insulin sensitivity, block cancer through various methods and reduce the frequency and duration of attacks in chronic obstructive pulmonary disease (COPD). NAC also offers protection against exercise-induced oxidative stress in tissue, which probably explains why NAC is often found in nutritional and body building supplements. Another potential benefit of NAC includes replenishment of glutathione, an intracellular antioxidant that has been known to decrease with age and chronic illness. Whether you increase foods high in cysteine or you take NAC as a supplement, it is important that you first consult Dr. Bossio.

References

Castor Oil Packs

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castor oil pack

Popularized by Edgar Cayce in the early twentieth century, castor oil is a traditional natural remedy that dates back to Ancient Egypt, China, Persia, Africa, Greece and Rome. Castor oil comes from the castor seed of the castor oil plant (Ricinus communis), a large shrub. Castor oil packs can be applied almost anywhere on the body, including the abdomen and joints. Castor oil packs are often used when treating the symptoms ofconstipation, digestive disorders, menstrual irregularities, uterine and ovarian cysts, bursitis, as part of a liver detox program and for a variety of skin conditions. A 1999 study found that topical use of castor oil stimulates the lymphatic system, helping the body to remove toxins and promote its own healing.

Supplies:

  • 8 oz of cold-pressed, organic castor oil
  • Cotton or wool flannel cloth
  • Glass bowl - large enough to hold cloth
  • Hot water bottle
  • Plastic bag or saran wrap
  • Couple of old towels
  • Clothes that you do mind getting oily

Directions:

  • Place cotton or wool flannel in glass bowl.
  • Pour enough castor oil on cloth to completely saturate, but not so much that it is dripping. You can add it a little at a time. Use your hands to knead the cloth and help it absorb the oil.
  • Fill water bottle with hot water.
  • Put a towel down to protect surfaces where you are doing the castor pack.
  • Place saturated cloth on desired part of body and cover with plastic.
  • Place hot water bottle on top of plastic covered pack.
  • Cover with a towel.
  • Leave pack on 30-60 minutes.
  • Remove pack and cleanse area with a little soap and water.
  • Place cloth in an airtight glass container to be reused for up to 2 weeks.

Do not apply castor oil to broken skin. Do not apply to abdomen in suspected appendicitis. Castor oil should also be avoided during pregnancy and breastfeeding. As with any medical treatment, it is vital to discuss castor oil treatments with Dr. Bossio before use.


References

Image Attribution: vasantdave/freeimages.com