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Posts tagged ‘Vegetarian’

Why You Should Eat More Purple Fruits and Vegetables

Why You Should Eat More Purple Fruits and Vegetables

A

basked filled with luscious blue or dark red fruit and vegetables does much more than look good in still life paintings or on your kitchen counter. It contains a wealth of incredible health benefits.

The top benefactor in purple foods is their antioxidant content. The powerful health benefits of antioxidants are only too well known: they neutralize the agents of aging and disease, and keep you looking younger longer. Now consider this: According to the USDA , potatoes with the darkest colors have more than four times the antioxidant potential than other potatoes.  Remember: The darker the fruit or vegetable, the more antioxidants it has.


Prunes, purple cabbage, eggplant, blackberries, black currants, purple onions, concord grapes: all of these have a natural purple pigment that contains flavonoids, including reservatrol, which keeps blood pressure in control and boosts immunity from certain cancers. The skin of a black grape, for example, has this pigment, called anthocyanin. In cranberries, the purple pigment is seen to benefit those suffering from infections of the urinary tract.

There is evidence that purple foods improve heart healthvision, and brain power. Recent studies found that adults who eat purple and blue fruits and vegetables have reduced risk for both high blood pressure and low HDL cholesterol (the “good” kind); they are also less likely to be overweight.

So, with so many wonderful reasons to eat more fruits and vegetables of the purple family, get more of them into your daily diet. And don’t stop at eggplant and berries. Exciting purple varieties of corn, asparagus, figs, potatoes and such are yours for the tasting and enjoying!

By Shubhra Krishan

Writer, editor and journalist Shubhra Krishan is the author of Essential Ayurveda: What it is and what it can do for you (New World Library, 2003), Radiant Body, Restful Mind: A Woman’s book of comfort (New World Library, 2004), and The 9 to 5 Yogi: How to feel like a sage while working like a dog (Hay House India, 2011).

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

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8 Foods That Surprisingly Impact Sleep

8 Foods That Surprisingly Impact Sleep

 

 We all know that drinking coffee before bed will make it hard to fall asleep, and that drinking warm milk will help us fall asleep faster —  at least according to our mothers. But did you know that there are plenty of other foods that can impact our slumber? By making a few small changes in your diet, you may not be cured of your insomnia, sure, but you’ll be much better off for it. Check out some of the best — and worst — foods for a good night’s rest.

 

1. Good: Walnuts & Almonds

Almonds contain hefty doses of magnesium, tryptophan and melatonin, a trifecta of ideal sleep-promoting aids. Try eating a handful an hour or so before bed.

 

2. Bad: Grapefruit.

There’s nothing like heartburn for keeping you up all night, and grapefruit increases your stomach’s acidity. If you’d like to avoid heartburn, stay away from grapefruit and other citrus fruits and juices before hitting the sack.

 

3. Good: Oatmeal.

Most of us only eat the stuff in the morning, but the benefits of eating oatmeal before bed might change your habits. Oatmeal is full of plenty of sleep-promoting nutrients, like magnesium, potassium calcium and phosphorous.

 

4. Bad: Celery.

No, really! Celery is certainly a healthy veggie, but it’s not best to eat it before bed. Why? Well, celery is a natural diuretic, and, unless you want to disrupt your slumber with a middle of the night bathroom run, it’s best to avoid it.

Other Natural Diuretics to Avoid Before Bed: Ginger, Parsley.

 

5. Good: Raspberries & Tart Cherries.

Melatonin is a popular supplement for sleep aid, and there are a few, though not many, natural sources of the stuff. Your best bets are raspberries and tart cherries.

 

6. Bad: Greasy & Fried Foods.

People who eat fatty, greasy and fried foods in the evening tend to get less productive sleep than those who don’t. Your stomach is working extra hard to digest the stuff, and can lead to indigestion and heart burn. It’s fine to indulge in calorie-rich foods every once in a while, but try to do so at least 3 hours before you go to sleep.

 

7. Good: Bananas.

With plenty of potassium and magnesium, bananas are an excellent late night snack and natural muscle relaxer. It also contains tryptophan, the same amino acid that gives turkey its famous sleep-inducing reputation.

 

8. Bad: Spicy Foods.

Spicy foods will certainly take a toll on your gut, but they also may impact your sleep. It’s best to avoid spicy meals right before hitting the sack.

by Katie Waldeck

Katie is a freelance writer focused on pets, food and women’s issues. A Chicago native and longtime resident of the Pacific Northwest, Katie now lives in Oakland, California.

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

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6 Mood-Boosting Foods

6 Mood-Boosting Foods

 

Can you eat your way to a better mood? More and more scientific research is saying so. Maintaining a healthy and balanced diet is important for your general health, so why should it be any different for your mental health? From depression-fighting seeds to anxiety-zapping greens, read about the best nutrients for your mood.

 

1. Sesame Seeds.

Good things come in small packages. The unassuming sesame seed is loaded with mood-boosting nutrients. Sesame seeds are on of the best vegetarian sources of zinc, a mineral that has been linked to depression and anxiety. One study found that zinc treatment lowered the depression and anger levels of young women. Other studies have suggested using the mineral as a treatment for depression.

 

2. Chocolate.

A few bites of real, dark chocolate each day will help your mood and your tastebuds! Studies have suggested that dark chocolate reduces the level of cortisol, a stress hormone, in your body; it may also relieve anxiety. Leesa recommends 85% organic dark chocolate from Vivani!

 

3. Spinach.

As if you needed another reason to love spinach! This leafy green is loaded with all sorts of mood-boosting nutrients, from depression-fighting folates (more on that later) to anxiety-easing magnesium. Spinach also contains plenty of zinc — studies have shown that, the less zinc you have in your body, the more likely you are to be depressed.

 

4. Yogurt.

Yogurt is an excellent vegetarian source of vitamin B12, a vital nutrient for the formation of red blood cells. For reasons scientists aren’t exactly clear on yet, B vitamins seem to play a vital role in our mental health. Vitamin B12 deficiencies in particular have been linked to high rates of depression, and studies have suggested that strong intake of the vitamin may improve depression treatment outcomes. If your body doesn’t get enough of the stuff, it can actually lead to serious mental health issues. Because plants cannot make Vitamin B12, your best sources for the stuff are dairy products, eggs, seafood, and meat. Vegans and older adults are especially at risk of a Vitamin B12 deficiency, and may want to talk with their doctors about supplements or fortified foods.

5. Lentils.

Lentils, along with other foods rich in folic acid, are a key nutrient for treating depression. Like it’s B vitamin cousin, vitamin B12, plenty of research has linked low levels of folic acid to depression. It’s also thought that high levels of the vitamin will actually help anti-depressants work more effectively.  Healthy carbs help boost serotonin levels.

Other Foods Rich in Folates: Pinto, black, navy, kidney & garbanzo beans; spinach, asparagus, turnip greens and broccoli.

6. Flaxseeds.

The countries with the lowest rates of depression tend to have one thing in common: they also eat the most fish. Scientists think this is because fish is rich in omega-3 fatty acids. Studies have shown that these polysaturated fats can improve your mood, and help treat depression and postpartum depression, schizophrenia and bipolar disorder. Though fish is probably your best source of omega-3 fatty acids, most healthy people can get all of it they need from flaxseeds and flaxseed oil. You can also check out supplements or sea vegetables if you are a vegan or a vegetarian.

Leesa recommends choosing organic when available.

By Katie Waldeck 

Katie Waldeck

Katie is a freelance writer focused on pets, food and women’s issues. A Chicago native and longtime resident of the Pacific Northwest, Katie now lives in Oakland, California.

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

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7 Winter Vegetables that Boost Your Health

7 Winter Vegetables that Boost Your Health
We rarely think of vegetables in the winter but it is important to eat your veggies this time of year to keep your immune system strong.
Beets Beets are one of the most overlooked superfoods.  They lower blood pressure, increase exercise endurance, and reduce inflammation.  They contain potent phytonutrients called proanthocyanidins which give beets their brilliant purple color.  Proanthocyanidins are proven anti-cancer compounds.  They are packed in nutrients like folate which is important to prevent birth defects, potassium which is critical for healthy muscles and nerves, manganese which helps build strong bones, and vitamin C for a strong immune system.  
Carrots – Just one carrot contains 13,500 IU of beta carotene which translates into a tremendous amount of nutritional power against free radicals.  Beta carotene is anti-cancerous, prevents cellular damage and premature aging, and is important to prevent cataracts.

Ginger—Ginger is one of the best natural anti-pain remedies.  Technically it is a spice but it is ideal for winter since it reduces joint pain that plagues so many people with arthritis this time of year.  It also adds warmth to foods and beverages making freshly minced garlic a welcome addition to most soups, stews, and curries.

Rutabaga—Contrary to popular belief, rutabagas are not turnips.  The most common rutabagas are larger than turnips, have purple and cream-colored skins, and tend to have a cream to yellow-colored flesh.  It is high in anti-cancer compounds, immune-boosting vitamin C, fiber, and vitamin B6 which is needed for a healthy nervous system. They are great in soups, stews, curries, and other places you’d use hardy winter veggies.  I love them cut into small cubes, tossed with a bit of olive oil and sea salt and roasted in the oven on 350 for about an hour.

Squash—Squash is rich in beta-carotene, the nutrient that gives squash its brilliant orange-colored flesh.  Enjoy it cut in half, seeded, and roasted.  Add roasted squash to soups, salads, stews, or in wraps and on sandwiches.  Use grated, raw squash in muffin recipes, in place of zucchini in zucchini bread recipes, or in other baked goods to increase their nutritional value.

Sweet Potatoes—Like squash, sweet potatoes are also high in beta carotene.   They also contain vitamins C, B6, and minerals like blood-building iron, energy-boosting potassium, and Nature’s relaxant, magnesium.  Enjoy them chopped into French fry-shapes, tossed in a little olive oil and sea salt and baked in the oven for about 45 minutes on 350 degrees Fahrenheit.

Turnips—Turnips are a good source of fiber which helps to keep blood sugar levels steady and stabilize energy and moods.  They are also a rich source of glucosinolates—the precursors of isothiocyanates that are proven anti-cancer powerhouses.

By Michelle Schoffro Cook

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and 15-time book author and doctor of traditional natural medicine, whose works include: 60 Seconds to SlimWeekend Wonder DetoxHealing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body DetoxThe Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme Cure. Subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook and Facebook.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

11 Ways to Boost Your Lymphatic System for Great Health

11 Ways to Boost Your Lymphatic System for Great Health

 

The lymphatic system, or lymph system as it is also called, is a system made  up of glands, lymph nodes, the spleen, thymus gland and tonsils. It bathes our  body’s cells and carries the body’s cellular sewage away from the tissues to the  blood, where it can be filtered by two of the body’s main detoxification organs:  the liver and kidneys. This sewage is made up of the byproducts of our bodily  processes, over-the-counter and prescription drugs, illicit drugs, cigarette  toxins, other airborne pollutants, food additives, pesticides and other  toxins.

The Fat Flush Plan author Ann Louise Gittleman,  PhD, estimates that 80 percent of women have sluggish lymphatic systems and that  getting them flowing smoothly is the key to easy weight loss and improved  feelings of well-being.

If you are suffering from injuries, excess weight or cellulite, or pain  disorders like arthritis, bursitis, headaches or others, a sluggish lymphatic  system may be playing a role.  Here are 11 ways you can get your lymph  flowing smoothly.

1.  Breathe deeply. Our bodies have three times more  lymph fluid than blood, yet no organ to pump it. Your lymph system relies on the  pumping action of deep breathing to help it transport toxins into the blood  before they are detoxified by your liver. So breathe in that sweet smell of  healing oxygen. Breathe out toxins.

2.  Get moving. Exercise also ensures the lymph system  flows properly. The best kind is rebounding on a mini trampoline, which can  dramatically improve lymph flow, but stretching and aerobic exercise also work  well.

3.  Drink plenty of water. Without adequate water,  lymph fluid cannot flow properly. To help ensure the water is readily absorbed  by your cells, I frequently add some fresh lemon juice or oxygen or pH  drops.

4.  Forget the soda, trash the neon-colored sports drinks, and  drop the fruit “juices” that are more sugar than fruit. These sugar-, color- and preservative-laden beverages add to the already overburdened workload  your lymph system must handle.

5.  Eat more raw fruit on an empty stomach. The enzymes  and acids in fruit are powerful lymph cleansers. Eat them on an empty stomach  for best digestion and maximum lymph-cleansing benefits. Most fruits are  digested within 30 minutes or so and quickly help you feel better.

6.  Eat plenty of green vegetables to get adequate  chlorophyll to help purify your blood and lymph.

7.  Eat raw, unsalted nuts and seeds to power up your  lymph with adequate fatty acids. Choose from walnuts, almonds, hazelnuts,  macadamias, Brazil nuts, flaxseeds, sunflower seeds and pumpkin seeds.

8.  Add a few lymph-boosting herbal teas to your day,  such as astragalus, echinacea, goldenseal, pokeroot or wild indigo root tea.  Consult an herbalist or natural medicine specialist before combining two or more  herbs or if you’re taking any medications or suffer from any serious health  conditions. Avoid using herbs while pregnant or lactating and avoid long-term  use of any herb without first consulting a qualified professional.

9.  Dry skin brush before showering. Use a natural  bristle brush. Brush your dry skin in circular motions upward from the feet to  the torso and from the fingers to the chest. You want to work in the same  direction as your lymph flows—toward the heart.

10.  Alternate hot and cold showers for several  minutes. The heat dilates the blood vessels and the cold causes them to  contract. Avoid this type of therapy if you have a heart or blood pressure  condition or if you are pregnant.

11.  Get a gentle massage. Studies show that a gentle  massage can push up to 78 percent of stagnant lymph back into circulation.  Massage frees trapped toxins. You can also try a lymph drainage massage. It is a  special form of massage that specifically targets lymph flow in the body.  Whatever type of massage you choose, make sure it is gentle. Too much pressure  may feel good on the muscles, but it doesn’t have the same lymph-stimulating  effects.

There are countless benefits of getting your lymphatic system moving more  efficiently, including more energy, less pain, and improved  detoxification.  Adapted from The 4-Week Ultimate Body Detox  Plan.

By Michelle Schoffro Cook

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 14-time book author and doctor of traditional natural medicine,  whose works include: 60 Seconds  to Slim, Healing Recipes, The  Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

 

9 Easy Ways to Boost Your Energy

9 Easy Ways to Boost Your Energy

 

 

Boosting your energy doesn’t have to cost a lot or feel like work. Just by  learning a few simple tricks you can have a great impact on your energy for the  rest of your life.

1. Start the day out with the juice of one lemon  squeezed into pure water. Not only do lemons contain over 20  anti-cancer compounds, they help to quickly restore your body’s pH.  While  lemons are acidic, when the juice is metabolized with water, it alkalizes your  body to help reduce pain or headaches, improve your energy levels, and optimize  your body’s natural enzyme processes.

2.  Eat fresh fruit. Fresh fruit is packed with  vitamins, minerals, phytonutrients, and of course, enzymes. We tend to deplete  our bodies’ own stores of enzymes by overeating and eating primarily cooked or  processed foods.  Adding fresh, raw fruit allows your body to divert its  own digestive energy to other functions in your body.  When eaten on an  empty stomach the fruit passes through your digestive system quickly to provide  you with a quick boost of energy.  Don’t overdo on extremely sweet fruit  like pineapples or bananas if you’re trying to lose weight.

3.  Snack on raw, soaked nuts and seeds throughout the  day. By soaking raw nuts for at least an hour (but preferably overnight) and  then draining them, you help to quash enzyme inhibitors found in nuts while  increasing the nutrient-content. Soaking them increases their water content and  digestibility, helping to make sure your body can assimilate their rich calcium,  magnesium, zinc and Omega 3 fatty acid stores. Nuts also make a great snack  because they help to keep blood sugar levels stable and that means weight loss,  greater energy and balanced moods for you.

4.  Keep a tray of crudités (raw veggie sticks) to  snack on or add to your meals. You’ll be far more likely to eat them on a  regular basis if they are already cleaned, cut, and ready to go.  Raw  veggies are loaded with vitamins, minerals and enzymes.

5.  Eat a large raw salad at a minimum of one meal a  day. That doesn’t include iceberg lettuce topped with a starchy tomato. I’m  talking about a large green salad, either Romaine, mesclun mix or your favorite  greens—just be sure they are actually green. But your salad doesn’t have to be a  boring plate of greens. Top with some fresh berries, garlic and ginger crisps,  brown rice noodles, salsa, roasted vegetables or raw walnuts. I’ve observed many  converts go from salad haters to salad lovers with a little creativity and some  delicious recipes.  And greens are among the most nutrient-dense food you  can eat so it’s worth the effort.

6.  Sip fresh juice. Enjoy a smoothie made with fresh  fruit and almond milk. Drink a freshly-made veggie and carrot juice between  meals. It’s easier and more delicious than you think to drink fresh juices. Once  you get in the habit of having fresh juice, you’ll never want packaged or  concentrated juices again. The added energy they’ll give you over time will be  reward for the minimal effort required to make them.

7.  Make a salad smoothie. Sounds disgusting but you’ll  be surprised how delicious, filling and nutritious this power drink can be. Toss  a large handful of mild greens like Boston lettuce, Romaine lettuce or spinach  along with berries, frozen banana, almond milk or other smoothie ingredients and  blend for an instant “green drink” and salad. I opt for a salad smoothie when  I’m pressed for time or am just feeling a little lazy and want my salad in a  hurry.

8.  Add sprouts to salads, wraps, sandwiches, noodles  or stir-fries after they’ve finished cooking. Sprouts are diverse and versatile.   They are nutrient- and enzyme-powerhouses, giving your body a serious  boost when eaten on a regular basis.  If you don’t like one kind, try  another.  There are many different varieties, including but not limited  to:  mung bean, onion, broccoli, alfalfa and red clover. Sprouts are  serious energy-boosting superfoods.

9.  Eat only until you are full. For many people eating  has become a pastime rather than something to nourish their appetites and  bodies. Reducing the amount you eat may increase longevity. Research shows that  even slightly restricting caloric intake increases the lifespan of laboratory  animals so this benefit may transfer to humans as well. Eat until you feel full  but not heavy. It may take some time to adjust to this concept. Most people eat  until they are bloated and heavy feeling and mistake that as feeling “full.” Stop well before that. You’ll use a lot less energy to eat only until you are  full than you would if you keep on eating.  And that frees up energy for  other things.  That doesn’t mean you should starve yourself, go hungry, or  use this advice as an excuse to support an eating disorder. Snack later if you  become hungry again, but pay attention to your body’s signals, not just to your  eyes and taste buds.

(Leesa recommends that your fruit and vegetable choices be organic!)

By Michelle Schoffro Cook

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 14-time book author and doctor of traditional natural medicine,  whose works include: 60 Seconds  to Slim, Healing Recipes, The  Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

 

15 Tips For Living To 100

15 Tips For Living To 100

Living to 100 is not rare anymore. In fact, a local billboard forecasts, “The  first person to live to 150 has already been born.”

I don’t know if or when people will live to be 150, but I do know that living  to be 100 is something that we can strive for. In fact, the number of 100 year  olds in the United States has roughly  doubled in the past 20 years to around 72,000 and is projected to at least  double again by 2020, making it the fastest growing demographic in America.  According to the 2010 census data, about 1 in 4,400 Americans lives to age  100.

Since we all get older every year, it raises an important question, “What  should I be doing if I want to continue my annual renewal and stay healthy so I  can continue to enjoy the journey.”

In general, your genes will neither kill you nor save you.  Our genes  dictate only about 10% of how long we live. People with “terrible” genes can  make lifestyle changes and improve their odds significantly, and people with “designer” genes can run them in into the ground. So a lot of it has to do with  what you do with what you have.

So how do we protect the 35 trillion cells that we call our body to make them  last for a century? In his book Blue  Zones, Dan Buettner has explored lifestyle changes that increase longevity.  I’ve incorporated his views and expanded on them to include my own. Here are my  personal thoughts on how to live the longest, healthiest and happiest life.

  • Start planning for longevity today. If you wanted to have  an adequate retirement savings account, you probably would start saving early.  The same is true with your health. Start implementing the things we’re going to  discuss below today.
  • Eat healthy. This is very confusing today because it seems  what is healthy keeps changing. But the basics are pretty consistent: avoid junk  food; limit prepared foods (restaurant and take out), sugary drinks and sodas;  eat lots of fruits and vegetables. If possible, eat organically grown fruits and  vegetables to minimize exposure to pesticide. If you haven’t heart about the  clean 15 and dirty dozen (12 highest pesticide laden fruits and vegetables), click  here.
  • Control your weight. It’s really simple; the fatter your  body, the harder your heart has to work to supply it with blood and the harder  your knees have to work to keep it moving. Some simple tips include don’t go  back for seconds (keep the food off the table and on a serving counter so people  have to physically get up to grab another spoonful), keep only healthy snacks in  the house or with you at work, chew your food at least 30 times per bite and put  your fork or sandwich down between bites so your meal will take longer and your  stomach will have time to tell your brain you are getting full. This will allow  you to stop eating before you overeat.
  • Don’t add salt to your food. Salt  is a growing health problem in the United States and is contributing to high  blood pressure and heart disease. There is so much salt already in the food we  eat that adding extra salt is unhealthy.
  • Take a multivitamin and fish oil daily. (Leesa recommends Chews4Health!
  • Maintain Family Units. In today’s fractured world, many  families live far away from each other. Yet in places such as Sardinia, Italy  where there are ten times the centenarians as in the United States, families  typically live together in units that include the grandparents. They call it the  grandmother affect. Interestingly, in a recent study of killer  whales reported in Science, in which the grandmother whale survived and  continued to live with the pod, the effect on her adult male offspring was a 14  times greater likelihood of his survival one year beyond the loss of his  mother.
  • Eat on A Smaller Plate. People in Okinawa, Japan use plates  about the size of a salad plate.  They live seven good years longer than  the average American and have 1/5 the rate of breast and colon cancer and 1/6  the rate of heart disease. Centenarians stop eating with they are 80% full.
  • Remain Active. It’s not about running in the Boston  Marathon. It’s about staying active and moving. Hardwire some type of physical  activity into every week of your life. Walk in nature, take the stairs, do yoga  or tai chi, garden. Do this at least two to three times per week. I do  resistance training with a personal trainer twice a week and walk almost every  other day.
  • Stay Connected. People live longer who have ongoing social  interactions, who are able to share their happiness and sorrow and who have  companionship. This does not mean chat rooms and Facebook. It means sitting in  the room with real people. Volunteering, participating and sharing are life  extenders.
  • Have a purpose. People who have a reason to wake up in the  morning live longer, healthier, happier lives. What’s yours? If an answer  doesn’t pop into your head, search for one. It could be playing with your  grandchildren, gardening, adult education, volunteering at your favorite charity  or school, or any of a thousand other reasons. Find yours. According to Dan  Buettner it’s worth about 7 years of life expectancy.
  • Have a day of rest. Having one day a week where all you do  is relax, abstain from work and any stress related activity, and/or pray has  been shown to increase longevity. Even God rested on the seventh day. There is a  reason that is part of every major religion. Enjoy this Free  relaxing instrumental music while you rest and relax.
  • Remain Spiritual: People who are part of a faith based  community who pray at least 4 times per month live between 4 and 14 extra  years.
  • Choose friends wisely. People tend to become who they hang  out with. The Framingham  Study showed that if your 3 best friends are obese, you are 50% more likely  to become obese. Friends with healthy habits increase your chance of remaining  healthy.
  • Smile More: People who are happier and have a more positive  attitude live longer. Happiness lowers stress, strengths your immune system and  keep the tips of your chromosomes, called telomeres,  longer, preventing cancer and disease.

By Mache Seibel

Dr. Mache Seibel

Health expert and guest speaker Dr. Mache Seibel addresses consumers’  critical needs from weight  control to HRT, menopause  and beyond. He served on the Harvard Medical School faculty for 19 years and is  a pioneer in many areas of women’s health. He works with companies and  organizations to bring exciting educational content to consumers. Visit his  award-winning website DoctorSeibel.com  to sign up for his  free monthly newsletter.

The 8 Most Nutrient-Dense Foods on Earth

The 8 Most Nutrient-Dense Foods on Earth

We  all know  which foods to avoid (right?). Despite the alluring  appeal of Oreos, Mountain  Dew or McAnything, processed foods provide  little nutrition and a whole lot of  risks. But when it comes to the good  stuff — what are the best foods to put  into our bodies? While experts all  agree we need a variety of foods for a  healthy diet, do you know which  are the healthiest of the bunch? The answers  may surprise and delight  you.

1. Spirulina: While the thought of eating lake algae  might  gross you out, spirulina is actually pretty tasty, especially  blended into a  smoothie or hidden in a chocolate bar. It has more  antioxidants than any other  food on earth and is loaded with protein and  minerals, making it the most  nutrient dense food.

2. Kale: According to Dr. Joel Fuhrman, kale is the  most  nutritious food, loaded with minerals, vitamins, fiber and amino  acids, as well  as important antioxidants that reduce inflammation and  can prevent cancer. It’s  also delicious and an easy  to prepare,  versatile food.

3. Hemp Seeds: What do you get when you combine  protein,  fiber, essential fatty acids, antioxidants, amino acids,  vitamins and minerals?  Hemp, of course. This easily digestible seed is  versatile, easy to use and  extremely tasty, too.

4. Chocolate: Yes, you read right. Cacao beans are so nutrient-dense that scientists haven’t even begun to identify all the  benefits  in the little bean yet. Don’t grab a Snickers though—the good  stuff is found  only in raw cacao beans or nibs (or really, really dark  chocolate). Minerals,  vitamins and tons of antioxidants are great for  your heart, skin, and release  chemicals in the brain that make you feel  like you’re in love. (Leesa recommends Vivani 85% organic dark chocolate!

5. Broccoli: Mom was right, you should eat your  broccoli if  you want a healthy digestive system and to decrease your  risk of cancer.  Broccoli has a wide range of yumminess too, from soups  and stews to stir  fry.

6. Spinach: Popeye was onto something with that spinach   fixation. But skip the canned stuff and stick with fresh or frozen for  an  antioxidant, protein and fiber-rich burst of healthy goodness. Fresh  or cooked,  spinach’s sweet and hardy flavor brightens any meal.

7. Chia: The Aztec warriors may have died out, but  their  legacy is alive and strong in the chia  seed. This yummy,  unassuming ancient favorite is loaded with omega fats,  protein and  fiber. Dr. Weil says it’s a better choice than flax because “chia  is so  rich in antioxidants that the seeds don’t deteriorate and can be stored   for long periods without becoming rancid.”

8. Berries: Unlike other fruit, berries tend to be less  sugary and full of vital vitamins, minerals and those free-radical  avenging  antioxidants. Wild berries are always a great choice,  especially black  raspberries.

(Leesa recommends Chews-4-Health™!  Chews-4-Health™ Chewable Dietary Supplement is a delicious tasting, doctor formulated, natural chewable dietary supplement derived from the most nutrient-rich sources from around the world!  (Goji, Noni, Acai, Mangosteen, B12, Resveratrol, Folic Acid, Alpha Lipoic Acid, Dulse, Kelp, Bladderwrack, Nori, Raspberry, Blueberry, Cranberry, Pomegranate.)  Chews-4-Health™ brings together 16 ingredients from land and sea, uniting the antioxidant powers of exotic, life-enhancing super fruits with mineral-rich sea vegetables.  Fruits and berries offer tremendous health enhancing qualities and contain hundreds of naturally occurring vitamins, minerals, antioxidants, amino acids, enzymes, essential fatty acids, fiber phytonutrients. The 4 “Super Fruits” contained in Chews-4-Health™ are considered by many experts to be the most nutrient rich fruits the world has to offer. Our carefully selected super-fruit complex gives you the power of all 4 in one supplement.*

Antioxidants work by neutralizing the damaging effects of free radicals, rendering them harmless to your body. This helps protect your skin and body from the ravaging effects of premature aging*.  Chews-4-Health™ can be taken by the entire family, including children and pregnant women.  Chews-4-Health™ helps fill that empty nutritional void for those that don’t eat the recommended 4-9 servings of fruit/vegetables per day.   *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. )

Written by Jill  Ettinger, Contributor to Holistic  Nutrition on AllThingsHealing.com

All Things Healing (allthingshealing.com) is an online  portal and community dedicated to informing and educating people across the  globe about alternative healing of mind, body, spirit and the planet at large.  We are committed to bringing together a worldwide community of individuals and  organizations who are working to heal themselves, each other, and the world. We  offer 39 healing categories, 80 plus editors who are experts in their fields, a  forum for each category, and an extensive “Find Practitioners” listing. Our  Costa Rica Learning Center and Spiritual Retreat is coming soon. Join  us!

Top 12 Detox Superfoods

Top 12 Detox Superfoods

 

Even if you don’t plan on doing a detox program, your health will benefit from adding more  detox superfoods to your daily diet. There are many great superfoods with  detoxifying properties, but here are my top 12 picks.  And, they’re  delicious too.

Almonds—are high in fiber, calcium, magnesium, and useable protein that helps stabilize blood sugar and remove  impurities from the bowels.

Avocados—lower cholesterol and dilate blood vessels while  blocking artery-destroying toxicity. Avocados contain a nutrient called  glutathione, which blocks at least 30 different carcinogens while helping the  liver detoxify synthetic chemicals. Researchers at the University of Michigan  found that elderly people who had high levels of glutathione were healthier and  less likely to suffer from arthritis.

Beets—contain a unique mixture of natural plant chemicals  (phytochemicals) and minerals that make them superb fighters of infection, blood  purifiers, and liver cleansers. They also help boost the body’s cellular intake  of oxygen, making beets excellent overall body cleansers. Aphrodite, according  to legend, ate beets to retain her beauty. She was definitely on to a good thing  since beets, in addition to all the benefits listed above, also help stabilize  the blood’s acid-alkaline balance (pH), which in turn supports healthy  detoxification.

Blueberries—contain natural aspirin that helps lessen the  tissue-damaging effects of chronic inflammation, while lessening pain. Blueberries also act as antibiotics by blocking bacteria in  the urinary tract, thereby helping to prevent infections. They have antiviral  properties and are loaded with super-detoxifying phytonutrients called  proanthocyanidins.

Cabbage—contains numerous anti-cancer and antioxidant  compounds and helps the liver break down excess hormones. Cabbage also cleanses  the digestive tract and soothes the stomach, which could in part be due to its  antibacterial and antiviral properties. Cruciferous vegetables like cabbage  (kale is another excellent choice—see below) demonstrate powerful detoxification  activity, including neutralizing some of the damaging compounds found in  cigarette smoke (and second-hand smoke). They also contain a compound that helps  the liver produce adequate amounts of enzymes for detoxification.

Cranberries—have powerful antibiotic and antiviral  substances to help the body cleanse harmful bacteria and viruses from the  urinary tract.

Flaxseeds and Flaxseed Oil— are loaded with essential fatty  acids, particularly the omega-3s. They are essential for many cleansing functions  and maintaining a healthy immune system. They are also critical to maintaining a  healthy brain. The health of every cell in your body is dependent on getting  adequate amounts of essential fatty acids.

Garlic—helps cleanse harmful bacteria, intestinal parasites,  and viruses from the body, especially from the blood and intestines. It also  helps cleanse buildup from the arteries and lowers blood pressure. Garlic has  anti-cancer and antioxidant properties that help detoxify the body of harmful  substances. It also helps cleanse the respiratory tract by expelling mucous  buildup in the lungs and sinuses. I am referring to fresh garlic, not garlic  powder, which has virtually none of the above properties.

Kale—contains  powerful anti-cancer and antioxidant compounds that help cleanse the body of  harmful substances. It is also high in fiber, which helps cleanse the intestinal  tract. Like cabbage, kale helps neutralize compounds found in cigarette smoke  and contains a substance that jump-starts the liver’s production of cleansing  enzymes.

Legumes—are loaded with fiber that helps lower cholesterol,  cleanse the intestines, and regulate blood sugar levels. Legumes also help  protect the body against cancer.

Lemons— are superb liver detoxifiers. In addition, they contain high amounts of  vitamin C, a vitamin needed by the body to make a substance called glutathione.  Glutathione helps ensure that phase 2 liver detoxification keeps pace with phase  1, thereby reducing the likelihood of negative effects from environmental  chemicals. Vitamin C and other antioxidants found in lemons are integral to ward  off cancer, fight the effects of pollution and cell damage. Fresh lemon juice  contains more than 20 anti-cancer compounds and helps balance the body’s pH  levels.

Seaweed—could be the most underrated vegetable in the  Western world. Studies at McGill University in Montreal showed that seaweeds  bind to radioactive waste in the body so it can be removed. Radioactive waste  can find its way into the body through some medical tests or through food that  has been grown where water or soil is contaminated. Seaweed also binds to heavy metals to help eliminate them  from the body. In addition, it is a powerhouse of minerals and trace  minerals.

Adapted with permission from The 4-Week Ultimate Body  Detox Plan by Michelle Schoffro Cook, PhD

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 12-time book author and doctor of traditional natural medicine,  whose works include: Healing  Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body  Detox, The Life Force Diet, The  Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme  Cure.  Check out her natural health resources and subscribe to her free  e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

 

7 ‘Tis the Season Superfoods

7 ‘Tis the Season Superfoods

 

When it comes to food, it’s hard to beat the holiday season. There are as  many decadent and delicious foods throughout the season as there are gifts.  Let’s face it: few holiday foods are healthy. Here are my choices for the top 7 ‘Tis the Season Superfoods. They not only taste great, they add serious  nutrition as well.

Apples—We’ve all heard the adage, “an apple a day keeps the  doctor away,” and provided that apple is an organic one, the saying holds some  truth. Apples contain important vitamins, minerals, and enzymes. They contain an  important phytonutrient called malic acid that helps improve energy production  in your body.

Beets—Recommended by holistic health professionals to help  purify the blood and cleanse the liver, beets are high in folate, manganese,  potassium, and vitamin C. The phytonutrient that gives beets their rich  purplish-red hue is a potent cancer fighter.

Cranberries—Originally used by the first people of North  America to treat urinary tract infections, cranberries and cranberry juice (the  real deal, not the sugar-laden stuff most grocery stores dispense) are excellent  holiday superfoods.

Pomegranates—This delicious fruit is super health-boosting.  From cancer-protection to heart disease-prevention, and so much more,  pomegranates are definitely ‘Tis the Season Superfoods.

Squash—Like its relative, the pumpkin, squash is an  excellent source of complex carbohydrates, fiber, and beta carotene, making it a  delicious and nutritious addition to your diet.

Sweet Potatoes—High in beta carotene, C, and B6, as well as  potassium, iron, and magnesium, sweet potatoes are naturally delicious and  nutritionally superior to white potatoes.

Walnuts—Walnuts are an important addition to your diet since  they offer high amounts of Omega 3 fatty acids needed to protect your brain,  maintain a healthy immune system, balance moods, and lessen pain and  inflammation in your body.

(Leesa  recommends Chews4Health as a convenient way to enjoy the benefits of Cranberries, Pomegranates, Blueberries, Raspberries, Goji, Noni, Mangosteen, Acai, B-12, Resveratrol and more! )

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 12-time book author and doctor of traditional natural medicine,  whose works include: Healing  Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body  Detox, The Life Force Diet, The  Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme  Cure.  Check out her natural health resources and subscribe to her free  e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

 

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