An overwhelming amount of research suggests that eating a diet that contains lots of fresh fruits and vegetables may reduce the risk of heart disease, high blood pressure and certain cancers.
So, you may ask, which ones should we be choosing most often? The best options during the Spring months include: organic strawberries, pineapple, organic spinach, organic broccoli and mustard greens, which are currently in season and among the most economical this time of year.
Research has also shown that eating a plant-based diet rich in not only vegetables and fruits, but including whole grains and beans can reduce your risk for cancer. Buying foods in season keeps your diet fresh and helps you build confidence in your food choices, while supporting your long-term health goals. Below are a few tips for purchasing the best Spring fruit and vegetable options:
Strawberries
One cup of strawberries contains 46 calories and costs 89 cents. Did you know? This tasty fruit offers protection from breast, skin, bladder, esophageal and lung cancers. The best strawberries will be firm to the touch, bright red in color, will still have their green cap attached and are free of mold or damage.
Pineapple
One cup of pineapple contains only 82 calories and costs 70 cents. This fat-free, yet satisfying fruit is both low and sodium AND rich in immune-boosting Vitamin C. Pineapple should be firm to the touch (no soft or dark spots) and should have dry-looking leaves.
Spinach
Take not of this! One cup of raw spinach contains just 7 calories and costs 52 cents. Spinach is not only high in fiber, but it also contains folate and important antioxidants that may protect the body from cancers of the mouth, pharynx and larynx. You'll want to enjoy spinach that is crisp and green, and avoid leaves that look wilted or have insect damage.
Mustard Greens
One cup of mustard greens cooked without salt or added fats contains 21 calories and costs 81 cents. This is a great alternative to spinach, as it offers the same cancer-fighting properties. Leaves should look fresh and tender, and avoid those that have discoloration or damage.
Broccoli
One cup of chopped broccoli cooked without salt contains 30 calories and costs 63 cents. This hapens to be one of my favorite vegetables for it's taste along, but it is also packed with folate, fiber and antioxidants that may reduce the risk of colorectal cancer. Broccoli should be odorless with tight, bluish-green florets.
Enjoy!
Well, it's that time of year again - Spring. And with Spring comes misery to millions of allergy sufferers. Did you know that hay fever is among the most common allergies, affecting one in five Americans? Symptoms include runny nose, congestion, sneezing, itchy eyes and ears, sinus pressure, sleeplessness, and fatigue. If you were to compare it to anything, it's most commonly compared to the common cold. What is the difference? Hay fever lingers on for months at a time, unlike a virus-caused cold. This is due to the circulating pollen in the air. So, what do you do if you're among the millions of Americans suffering from chronic allergies? Well it's certainly no secret that there are all sorts of pills and potions out there that promise you relief. Unfortunately, there's no one approach for everyone, according to the American College of Allergy, Asthma and Immunology (ACAAI). Here are some tips, however, to help you with some of the most common mistkaes when it comes to "curing" your allergy woes. These recommendations come from natural allergy-relief tips from Rodale's The Green Pharmacy Guide to Healing Foods: Proven Natural Remedies to Treat and Prevent More Than 80 Common Health Concerns (Rodale, 2008). #1: Throwing money away.As mentioned above, we all know there are hundreds of products on the market claiming to ease your allergy ailment. The fact is, some of them will work for you while other will be a big waste of money. Are you finding yourself jumping from product to product and still have no relief? If so, consider making an appointment with an allergist, who might suggest allergy shots that can actually cure, not cover up, your allergy symptoms. You can also try nasal saline sprays or rinses, such as the Neti pot, which have been found to be invaluable to some people experiencing irritated sinuses. Just be sure that you don't overuse them. #2: What is the true issue?Do you know the true cause of your allergies? Often times, people tend to treat allergy symptoms without knowing what they're allergic to, or if they really are suffering from true seasonal allergies. While hay fever is a prime culprit this time of year, other allergens can also cause symptoms. Did your allergies just start or do you actually have them year-round? Find an allergist who can help you figure out a treatment plan at AllergyandAsthmaRelief.orgThings like dust mites, cockroaches, cigarette smoke, or even the artificial fragrances in candles, hair spray, or air fresheners could be causing symptoms similar to hay fever allergies. Wash your bedding in hot water every two weeks to combat dust mites, use non-toxic pest management methods to rid your living space of cockroaches and pests, and steer clear of synthetic fragrances; besides being irritating, many contain chemical platicizers linked to hormone disruption and low IQs. Your allergies may also be caused by the foods you are eating. Dairy is among many common foods that have been linked to an individual's allergy symptoms. This doesn't mean you have an allergy to the food, it simply means you have developed a sensitivity or intolerance. To test whether or not you are sensitive to dairy, try avoiding all dairy-containing foods including cheese, milk, yogurt, whey protein and any foods containing milk products. You may be pleasantly surprised! #3: Allowing allergens into your home.Once you find the cause (or causes) of your problem and the proper treatment, you should take steps to keep the allergens that agitate you out of your home and out of your diet. If you're allergic to pollen, don't keep your windows open all the time, and take a shower when you come in from the outdoors. Pollen counts are the highest around midday, so that's also a good time to try stay indoors. Found you have a sensitivity to certain foods? Avoid eating these foods at all costs - it will be well worth it! #4: Pigging out on problematic produce.People who are allergic to pollen can also have oral allergy syndrome, which affects about a third of seasonal allergy sufferers. Your immune system sees a similarity between the proteins of pollen and those in some foods, and that can trigger a reaction. If you're allergic to tree pollen, you may need to avoid apples, cherries, pears, apricots, kiwis, plums, or nuts. (Cooking or peeling these foods can help bypass a reaction in some people.) On the other hand, research has found that certain foods can actually help to heal hay fever. Broccoli, citrus fruits, collard greens, and kale are full of compounds that can help your body cope with allergy season. Try this anti-allergy soup from The Green Pharmacy Guide to Healing Foods. It is made with ingredients that may also be helpful: Boil a whole onion with the skin, along with a clove of garlic. Add ½ chopped leaves and diced taproots of evening primrose. Boil the ingredients for three to five minutes, add 1 cup nettle leaves and 1 cup diced celery stalks, and boil for another three to 10 minutes. Remove the onion skins from the mix, and enjoy. (You can season with wine vinegar, black pepper, diced raw onions, hot pepper, turmeric, curry powder, or celery seed.) #5: Boost your diet full of antioxidants.
Include Berries, dark green leafy vegetables, citrus fruits and beans. I also recommend taking a powerful antioxidant-rich supplement called Isotonix OPC-3®. This supplement is an isotonic-capable food supplement that is made from a combination of bilberry, grape seed, red wine and pine bark extracts, and citrus extract bioflavonoids, all found to be powerful antioxidants. Oligomeric proanthocyanidins (OPCs) are bioflavonoids (complex organic plant compounds) found in fruits, vegetables and certain tree barks that provide exceptional nutritional benefits to the human body. Studies have shown OPCs to be up to 20 times more powerful than vitamin C and 50 times more powerful than vitamin E in neutralizing free radicals. Isotonix OPC-3 contains the only isotonic form of Pycnogenol® in the world. Pycnogenol is a natural plant extract from the bark of the French maritime pine tree and the most clinically researched and potent bioflavonoid. Questions? Feel free to contact me. I look forward to hearing from you! Healthy wishes, Alissa
According to the recent finding from an in vivo study, eating a diet rich in spices reduces the body's negative responses to eating high-fat meals. After a high fat meal, the body will normally have a significant increase in triglyceride and insulin levels. Consuming a spice mixture with a high fat meal decreased and modulated the spike in insulin and plasma triglycerides. Spices such as tumeric, cinnamon, and clove garlic possess powerful anti-oxidative and anti-inflammatory properties. Add a little to your next dish to reap the antioxidant benefits and to boost the overall flavor of your food! Source: A High Antioxidant Spice Blend Attenuates Postprandial Insulin and Triglyceride Responses and Increases Some Plasma Measures of Antioxidant Activity in Healthy, Overweight Men
Our bodies contain a variety of signaling molecules that are present in our tissues to regulate cellular, physiological and systemic processes. These processes also include the cardiovascular system. One important signaling molecule is Nitric oxide, which initiates smooth muscle relaxation, results in vasodilation of the arteries. This action increases blood flow, the possibility of decreases in blood pressure, and overall improvements in cardiovascular health. A polyphenol found in red wine and in medicinal plants called Resveratrol has been shown to increase the production of nitric oxide, which leads to protective cardiovascular benefits including decreases in blood pressure or use of medications, lowered cholesterol, and improved cardiovascular ability and athletic performance. Resveratrol has also been shown to prevent the aging process due to its high antioxidant and high ORAC value, leading to the protection of the largest organ of our bodies - our skin! Source: Therapeutic effect of enhancing endothelial nitric oxide synthase (eNOS) expression and preventing eNOS uncoupling
It appears that there is al relationship between flavonoids (beneficial plant chemicals found in fruits and vegetables) and omega-3 fatty acids, which are found in fish oil, walnuts and flaxseed. A recent study demonstrates that flavonoids can actually help increase blood levels of omega-3 fatty acids thereby making these important polyunsaturated fatty acids more available for the body to use. Omega-3 fatty acids are crucial for brain and heart health and help to reduce inflammation in the body. Getting various sources of Omega-3's per day is critical to maintain optimal health. Unfortunately, for many people, this is challenging to do when only through food sources. Therefore, supplementation with an Omega-3 Fatty acid can be highly beneficial. Examples of flavonoids, which possess antioxidant, anti-inflammatory and anti-cancer properties, include EGCg from green tea, quercetin from apples, citrus and onions and curcumin from the spice turmeric. Source: Dietary Flavonoids Increase Plasma Very Long-Chain (n-3) Fatty Acids in Rats
Researchers found that the polyphenol resveratrol, an antioxidant compound found in red wine, red grapes and in high amounts in medicinal plants, stimulates the release of adiponectin, a hormone from fat cells that controls a number of metabolic processes. Adiponectin also contributes to the regulation of insulin sensitivity and the breakdown of fatty acids which converts to an increased energy level. To get the amounts of resveratrol the researchers are talking about, you have to drink massive amounts of wine (hundreds of bottles of wine) and/or tons of peanuts. You obviously cannot do this (at least in a healthy manner), which is why using a high quality supplement is most beneficial. I recommend a drinkable form of resveratrol made by NutraMetrix Advanced Nutraceuticals. Click here to learn more about the benefits and uniqueness of this resveratrol supplement. Source: Up-regulation of Adiponectin by Resveratrol
Apples and oranges have, for quite some time, been the go-to for many of us. But there's a whole world of fruit out there, and many of them have major health benefits. From 2006 to 2007, sales of goji berry products shot up 75 percent and acai berry products by 50 percent. The questions is whether or not these fruits are actually better than our standard apples and oranges. Well, the truth is that they truly are higher in nutrients, but the secret to maximizing the benefits of these fruits is to make sure to eat a variety of them on a consistent basis. Here is a list of the superfruits we should consider eating more frequently:
Acai - A dark purple Brazilian berry rich in essential fatty acids and fiber. The fruit also contains powerful antioxidants such as anthocyanins and flavonoids, which protect your cells from damage and may reduce the risk of heart disease and cancer.
Acerola - This is a sweet fruit with an apple-like flavor. The fruit is rich in vitamin C, and contains immunity-boosting vitamin A, similar to a serving of carrots.
Blood Orange - The deep color of this sweet, tart orange comes from anthocyanin, an antioxidant that has been shown to help fight cancer, inflammation and diabetes.
Cherimoya - This tropical fruit can be sliced or scooped like an avocado and has a similar velvety texture to it. One fruit provides 7 grams of protein and 15 percent of your daily value of iron.
Goji Berry - This Asian fruit is most commonly found in its dried form and has been used in traditional medicine for years to enhance health and longevity. It contains beta-carotene, vitamin C, iron, protein, trace minerals and B vitamins for a nutritional boost.
Guava - According to the USDA researchers, this fruit may be the highest of them all in antioxidants! One cup contains 8,500 micrograms of cancer-fighting lycopene and serves as many of the free-radicals as one serving of broccoli.
Papaya - This fruit is rich in immunity-building vitamin A and papain, an enzyme that aids digestion. It is a delicious addition to salads and stir-fries.
Passion Fruit - This intensely sweet tropical fruit is rich in cancer-fighting carotenoids, polyphenols and packs 12 grams of fiber per fruit.
Pomegranate - The seeds of this fruit are rich in polyphenols, that fight inflammation and may fend off cancer and heart disease. Eat these for a nutritious and tangy punch in your salads!
Prickly Pear - The pulp of this cactus fruit is sweet and mild, rich in potassium, and contains 10 percent of your daily calcium requirement in one cup. If you like watermelon, you're sure to like this fruit!
Star Fruit - This fruit truly is a star! It is rich in potassium and vitamin C, and contains 4 grams of fiver and fewer than 40 calories per fruit.
Ugli Fruit - With a lumpy and bumpy exterior, you wouldn't expect this fruit to be rich in vitamin C and A as well as potassium. It is the cousin of the grapefruit and is low in calories.
I challenge you to try some new fruits this coming year. The benefits will certainly make for a healthier New Year!
Healthy wishes,
Alissa Robertson, MS, RD
LifestyleNutritionVT@yahoo.com
(802) 999-5684
Wine happens to be a favorite (and surprisingly healthy) beverage of mine. The key, however, is moderation.
A recent study showed that moderate doses of the polyphenol resveratrol increased blood flow and thereby oxygen to the brain of test subjects.Resveratrol is a powerful polyphenol found in red wine and in high amounts in certain other plants. Resveratrol has demonstrated antioxidant, anti-cancer and longevity properties in various studies and experiments. The Problem - You'd have to drink bottles of wine to benefit from the amounts of Resveratrol in wine. Why is this a problem? Well, you would undoubtedly wake up with aweful hangovers each morning, and your caloric intake certainly wouldn't help the waistline. The Solution - Enjoy a glass or two every so often, but I recommend taking a daily dose of Isotonix Resveratrol in order to truly benefit from this powerful polyphenol. Source: Effects of resveratrol on cerebral blood flow variables and cognitive performance in humans: a double-blind, placebo-controlled, crossover investigation
Are you one of the many individuals who want to fight the aging process or want to prevent chronic disease? Most scientists agree that antioxidants can help individuals to do just that. Here's some promising research about a powerful antioxidant that will help us to stay youthful and disease-free! Pine bark extract comes from the bark of the French maritime pine (Pinus pinaster or Pinus maritima). The extract contains a group of compounds with proanthocyanidins, which are found in many plants such as cocoa, grape seed, grape skin, bilberry, and cranberries. They are believed to act as one of the most powerful antioxidants. Proponents claim that pine bark extract protects against arthritis, cancer, heart disease, retinopathy, caricose veins, and diabetes-related complications. Of these conditions, current research suggest that pine bark extract may be useful in decreasing blood pressure and LDL cholesterol levels while also improving circulation. This, in essence, will help decrease edema in the legs for those who suffer from such a condition.(1) Stanford University researchers are currently recruiting subjects for a randomized, double-blind prevention trial that aims to investigate the efficacy of Flavangenol, a brand of pine bark extract, in lowering blood pressure and improving glycemic control and plasma lipoprotein profiles. Lester Packer and colleagues at the University of California Berkeley agree that pine bark extract, marketed as Pycnogenol, is one of the most potent antioxidants they have researched to date.(2) I recommed a powerful antioxidant called OPC-3. This particular supplement is Isotonic, which means “same pressure,” and bears the same chemical resemblance of the body’s blood, plasma and tears. Isotonix dietary supplements are delivered in an isotonic solution. This means that the body has less work to do in obtaining maximum absorption. The isotonic state of the suspension allows nutrients to pass directly into the small intestine and to be rapidly absorbed into the bloodstream. OPC-3 contains the following: Red Wine Extract: 25 mg; Grape Seed Extract: 25 mg; Bilberry Extract: 25 mg; Citrus Extract (Bioflavonoids): 25 mg; and Pine Bark Extract (Pycnogenol ®).
1. Stafford RS, Stanford University UPBEAT research team. Understanding pine bark extract as an alternative treatment (UPBEAT): Orientation for antioxidant study. Available at: http://ppop.stanford.edu/documents/antioxidant-presentation.pdf. 2. Sanders R. Pine bark extract as a potent antioxidant, and may help boost the effects of vitamin C and other antioxidants, UC Berkeley scientists report. February 5, 1998. Available at: http://berkeley.edu/news/media/releases/98legacy/02_05_98a.html.
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