What a Healthy Diet Looks Like with Dr. Oz

What a healthy diet should look like: Inside and outside of the body!

Arbor Day the Fight for Clean Air.

We all know that plants are important in cleaning our air. I am not going to harp on that. This is just a friendly reminder that Arbor day is just around the corner(April 30th). How long has it been since you have been involved in planting a tree for Arbor day? I personally sat down and thought about that and realized it had been since I lived in Minnesota. And considering I had moved from there when I was 7 years old that is not something to be proud of. Sure there have been times through out the year where I have helped plant a tree because someone needed help with their landscaping. But this year I decided it was time for me to start being a little more proactive in improving the air around me. So this is the year I get involved and I wanted to invite you to join in the fun. I have my sights set on the Loquat(as seen in the picture) to plant this year.  What tree do you have your sights on?

If you need some ideas or if you are in need of an inexpensive tree check out the Arbor Day Foundation or if you want to take part in the holiday but do not have time or a place to plant a tree check out The Institute for Environmental Innovation they are a non profit organization that plants trees in India, Kenya, Tanzania and Uganda to help farmers and the environment.  A dollar plants a tree!

Have a great Arbor Day (April 30th)

Jamie Oliver shows kids what's in a chicken nugget

Dr. Oz. Plaque in Your Teeth & Heart

Check Out Dr Oz as he talks about the Impact and relationship between the plaque on your teeth and the plaque in your heart. If you click on the picture it will take you to the video. =)

Jamie Oliver's Food Revolution

A new program called Jamie Oliver's Food Revolution has just started airing.  He is a British Chef who has taken on the task to start a food Revolution.  He starts with the statistically most unhealthy city in the US: Huntington West Virginia.  So far there have only been two episodes released and I have to give ABC a pat on the back for taking on a show that focuses in on changing the Standard American Diet (SAD).  A number of shows currently focus in on weight loss but this is the first show that really is putting kids eating habits at the forefront.

To me personally there were a few things that really stood out: the visuals that they use to break through to get peoples attention.  In episode one Jamie cooks up a families entire week worth of food so they can see just how much junk they are consuming in a week.  Then in episode two he shows a group of school kids with their parents what their meals look like grand scale, bringing in a dump truck to drop off how much fat they are consuming.  Its scary!

Just like any reality show there is drama in conflict of personalities.  But at the end of the day you really just want to see Jamie succeed as he hits set back after set back.

Rubber meets the road: at the end of the day it leaves me wondering how much change will he really get made and will it be change that sticks after cameras are done rolling?  If a year from now they are back right where they started how much good has it really done.  All we can do is wait, watch and hope for the best.  Jamie I am rooting for ya!

4 Ways to Motivate Yourself to Eat Fresh!

While there is lots of talk and arguments about what is the best way to eat there is one thing that most seem to agree on: processed food should not be in our diets.  I say most because those that produce processed foods try to convince everyone they are a necessity and spend millions..billions on convincing consumers everyday.  A diet with out processed foods sounds amazing but sometimes it is hard getting that motivation to start cooking fresh.  So here are a 4 things you can do to help you achieve that extra motivation.

1.  Spring is here, its time to get some fresh herbs growing.  You can start with seeds or pick up a few plants of your favorite herbs to get you started.  When you have fresh herbs to cook with its an incentive to get creative in the kitchen.

2. Pick up a new cook book.  Even if you just go through looking at the pictures for inspiration, it is bound to inspire some new cooking ideas.

3. Clear the processed foods out of the house.  A great way to do this is donate those boxes and cans to local food pantries or food drives.  Due to their nature and need to be able to store food.. processed foods are usually all that they accept.

4. Pick up a new vegetable and experiment.  I have yet to meet a person who eats too many vegetables.  Its just not possible.  They are packed with nutrients and low in calories.  But so often we get into the same rut with our veggies.  If you have a local farmers market to explore or even your local grocery store may surprise you.  Pick up a new veggie and experiment with different ways to cook it.  Google is a great place to start your cooking adventure!

photo credit: amiefedora

Is your Chicken just Chicken???

Typically when we go and purchase chicken we do not think to look at the ingredients.  It is supposed to be just that chicken.  However, industry common practice is to plump the chicken.  What this ends up being is chicken injected with either salt water, chicken stalk, seaweed extract or a combination.   What this equates to is to a higher sodium content.  Chicken should have about 75 mg sodium per 4-ounce serving while a plumped chicken may list up to 440 mg sodium for the same serving size.  So next time you buy chicken I would encourage you to read the ingredients.  High sodium intake increases your risk for: heart disease, hemorrhagic stroke, kidney disease, osteoporosis, and stomach cancer.  Oh and one last thing, just because the package says "Organic" or "100 % Natural" does not mean that plumping is not involved.  photo credit: law_keven

Baby Sling Recall

The Consumer Product Safety Commission recalls one million baby slings after suffocation risks are confirmed in some models,

Health Benefits of White Fruits and Vegetables

The white group of fruits and veggies contain healthy compounds that may help lower blood pressure and cholesterol and may help reduce the risk of stomach cancer and heart disease. Bananas are a good source of potassium, which helps prevent high blood pressure and atherosclerosis. Bananas also ease constipation, protect the stomach against ulcers, reduce depression, reduce the risk of stroke, promote kidney health and help build strong bones. Potatoes are a good source of vitamins C and B6, manganese, copper, potassium, fiber and tryptophan. The health benefits of potatoes include protection against heart disease, reduction of blood pressure, increased endurance, and maintenance of normal brain cell and nervous system activity. Cauliflower is full of nutrients such as vitamins C and K, folate, fiber, and the B-complex vitamins. Cauliflower helps to detoxify your body, promotes heart health, and protects against rheumatoid arthritis. Garlic contains a variety of sulphur-containing compounds that are responsible for its many health benefits, including anti-bacterial, anti-viral, and anti-inflammatory properties. Garlic also contains vitamins B6 and C, selenium, tryptophan, calcium, manganese and phosphorus. The many health benefits of garlic include aiding in weight control, protection against cancer and heart disease, promotion of tissue and bone growth, calcium absorption, and regulation of blood sugar. Onions, like garlic, contain anti-inflammatory properties. Onions also contain anti-tumor properties, and may reduce depression, anxiety, and fatigue. The chromium in onions lowers blood glucose, improves glucose tolerance, lowers insulin levels, reduces cholesterol, and reduces triglyceride levels. Onions are a natural cure to PMS and help maintain healthy bones. Other foods in this group are: ginger, jicama, mushrooms, parsnips, and turnips.

Health Benefits of Orange and Yellow Fruits and Veggies

Orange and yellow fruits and veggies are usually colored by beta-carotene, which your body turns into vitamin A. These foods help keep your eyes and immune system healthy and can help reduce the risk of some cancers and heart disease. They also often contain vitamin C and folate as well. Lemons are a good source of vitamin C, which had been found to reduce the risk of death from all causes. Lemons have antibacterial properties and sucking on a fresh slice of lemon is a great way to banish bad breath. Squash contains over 20 essential nutrients, including vitamin C, B-complex, calcium, zinc, iron, folate, vitamin A, manganese and fiber. Vitamin A helps protect against heart disease, type 2 diabetes and lung cancer. Fiber helps move cancer-causing toxins out of the colon. Pineapple is a good source of vitamins A, B1 and B6, copper, fiber, and manganese, which helps the body break down fats, carbohydrates, and proteins. Pineapples are also full of antioxidants, which help protect against age-related eye problems and support the immune system. They also contain an enzyme that’s anti-inflammatory properties have been used to treat athletic injuries, digestive problems, sinusitis, phlebitis and surgery wounds. Sweet corn is a good source of vitamins B1 and B5, folate, manganese, and phosphorus, which is needed to build strong bones and teeth, helps kidneys eliminate waste, helps transmit nerve impulses, and helps keep energy levels stable. Corn also contains a carotenoid which may help reduce the risk of lung cancer. Some other examples of the orange and yellow group include: yellow apples, apricots, butternut squash, cantaloupe, carrots, grapefruit, mangoes, nectarines, oranges, papayas, peaches, pears, yellow peppers, persimmons, pumpkin, yellow summer or winter squash, sweet potatoes, tangerines, and yellow tomatoes.

Eat Your Reds!

Red fruits and vegetables contain phytonutrients such as ellagic acid, anthocyanins, lycopene and more. These phytonutrients may help regulate blood pressure levels, lower bad cholesterol, and reduce tumor growth. Anthocyanins are powerful antioxidants that help prevent cell damage, help keep your heart healthy, and reduce the pain from arthritis and gout. Lycopene may help reduce the risk of some kinds of cancer, such as prostate cancer, breast, colorectal, endometrial, lung and pancreatic. The best way to get your daily dose of lycopene is in cooked tomatoes with a small amount of fat, such as a marinara sauce with a little olive oil in it. Tomatoes contain over 20 vital nutrients, including B2 and chromium. Red apples are a great source of vitamin C and fiber, which aids in weight loss and keeps your digestive system healthy and regular. Cherries are full of vitamins, minerals, anthocyanins, and melatonin. Melatonin helps regulate your body’s sleep cycles and can aid in jet lag. Red bell peppers contain vitamins A, C and B6, which is needed for normal brain development. They also contain melatonin, lycopene, and lutein. Raspberries contain the highest concentration of antioxidants of all fruits, as well as large amount of fiber. Research suggests that regular consumption of raspberries may be beneficial in reducing inflammation, pain, heart disease, cancer, allergies, diabetes and macular degeneration. Strawberries are a good source of fiber, vitamin C, iodine, potassium, folate, vitamin K, magnesium, and manganese. Manganese helps form connective tissue, regulate blood sugar, thyroid function, and calcium absorption. Watermelon is a good source of lycopene, potassium, folic acid, and vitamins B1 and B6. The B vitamins have been found to reduce the risk of pancreatic cancer. Watermelon also contains an amino acid that has Viagra-like effects to the blood vessels. Some other red foods to include in your diet are: beets, red cabbage, cranberries, pink grapefruit, red grapes, pomegranates, red potatoes, radishes, and rhubarb.

Hydrolyzed Vegetable Protein (HVP) product recalls

The FDA announced that HVP manufactured by Basic Food Flavours has been recalled, and an estimated 10000 products are affected by this recall. The recall was issued due to possible Salmonella contamination. Salmonella is one of the most common causes of  bacterial food borne illness in the United States. It can cause fever, diarrhea, nausea, vomiting and abdominal pain. Print out this list and check your pantry.
photo credit: denn

It's finally here! You can "see" with your tongue

I've read about this back in 2003 from Discover, it's good to see this in action.

Visit msnbc.com for breaking news, world news, and news about the economy

Cost saver vegetable broth

So many recipes call for vegetable broth, but the thought of going out and spending a dollar and a quarter on just broth irks me for several reasons.  Of-course the cost is always a factor but then the high sodium content along with preservatives, and the not so raving reviews they got from cooks illustrated when they went through the taste test doesn't help their cause.  Vegetable broth can be made very easily and with flavors that you like and have on hand.  You can also be as simple or creative as you like.  My vegetable broth I made yesterday was as simple as it comes: 3 large carrots, 3 medium-sized onions, 4 stalks of celery and about half a head of raw broccoli(left overs) all chopped up in about 5-6 cups of water ( I didn't think to measure it out to see how much i used) and a dash of salt(doesn't need much).  I cooked the veggies for about an hour on a medium heat with a lid.  Then after it cooled I scooped the veggies out, strained the juice and put it into ice cube trays and froze them for later use.  I know I have a very basic recipe if you even want to call it a recipe.  But the beauty is being able to experiment and put whatever vegetables you have in to create your broth.  If you are someone who needs to have a exact recipe or needs more ideas check out this link. photo credit: theilr

ED and your heart

Erectile Dysfunction is a predictor of mortality and cardiovascular disease. The study was published yesterday in Circulation: Journal of the American Heart Association. 1549 cardiovascular patients underwent a double-blind in 13 countries, they reported 16.2% of ED patients died from cardiovascular problems, suffered heart attacks or strokes, or were hospitalized for heart failure. Only 10.3% of men with no or mild ED had similar outcomes.

ED is closely associated with conditions that occur in atherosclerosis and vascular problems, such as plaque buildup, which often precedes heart attacks and strokes.
photo credit: Nevada Tumbleweed

Reebok Zigtech

The cat is finally out of the bag, all these naked viral videos by Chad Ochoinco / Chuck Liddle and DaxShepard are  actually Reebok Zigtech commercials.

So what is the concept behind ZigTech? It is actually developed by former NASA engineer - a wavy foam platform that transfers energy from the heel area towards the forefoot as pressure is applied through footstrike. The idea to reduce fatique so you can last longer on a run.

Lets push all the marketing lingo aside and hear what an exercise physiologist has to say.

Exercise--Timing Is Everything

People who exercise outdoors could have impaired lung function due to pollution. A report in the American Journal of Respiratory and Critical Care Medicine stated that even young, healthy non-smokers that exercise outdoors are at risk for poor lung functioning. Impaired lung function can occur even when ozone pollution is at levels that are considered safe according to the clean-air laws. There are many kinds of pollutants: ozone, particulates, nitrogen dioxide, carbon monoxide, sulfur dioxide and lead. Dr. Dennis Ownby, chief of allergy-immunology at the Medical College of Georgia says that it’s difficult to separate how each of these pollutants negatively impact the human body, because they all cause lung damage, heart attacks, cardiovascular disease and kill protective cells in the body. Constant exposure to pollutants eventually wears the body down and it loses its ability to fight back and protect the body. People who already have heart or lung problems are especially susceptible to polluted air. The cities that were the most polluted with ozone were:
• Washington, D.C.
• Richmond, VA
• Chattanooga, TN
• Charlotte, NC
Don’t use this as an excuse not to exercise, though. Ozone levels peak between 2 and 7 p.m., so schedule your outdoor activities, including exercise at the beginning and end of the day.
photo credit: bogenfreund

A Fashion Accessory That Could Save Your Life

SpaFinder is an advocate of skin cancer awareness. They have an industry-wide campaign that focuses on understanding sun damage, self-examination, sunscreen use, and yearly full-body check-ups at the dermatologist. Over 65,000 people every year are diagnosed with melanoma, and 11,000 of those die. It is important to know when your skin is being damaged by the sun. SpaFinder is selling “I Will Reflect” bracelets to help raise awareness of skin cancer. The bracelet is white, but turns lavender when you have had enough harmful ultraviolet rays. It’s an easy and fashionable way to be reminded to go into the shade or reapply sunscreen. You can find the melanoma bracelet for $4.95 at
www.spafinder.com

Metabolic Syndrome

Metabolic syndrome is a widespread issue among Americans—47 million Americans have it. It’s not actually a disease. It is a combination of health issues that can lead to some of the top health concerns in our country today. Metabolic syndrome is the combination of high blood pressure, poor cholesterol levels, high blood sugar, and abdominal fat. This combination is particularly dangerous because it doubles the risk of blood vessel and heart disease, which lead to stroke and heart attack. It also increases the risk for diabetes by five times. How do you know if you are at risk? According to WebMD, these are the risk factors that lead to metabolic syndrome.
• Large waist size: 40 inches or larger for men, and 35 inches or larger for women.
• Cholesterol—high triglycerides: 150 mg/dL or higher or if you are taking a cholesterol medicine.
• Cholesterol—low good (HDL) cholesterol: less than 40 mg/dL for men, and less than 50 mg/dL for women, or you are taking a cholesterol medication.
• High blood pressure: BP above 130/85 mm Hg or you are taking a blood pressure medication.
• High blood sugar: fasting glucose level is above 100 mg/dL.
You are considered to have metabolic syndrome if you have 3 or more of these risk factors. Fortunately, there are lifestyle changes you can make to decrease your risks. Eating a healthy diet and exercising regularly helps many people reduce their risks.
photo credit: jasleen_kaur

Is Your Tap Water Pure?

Do you know what is in the tap water you drink? There’s an easy way to find out. The Environmental Working Group analyzed water throughout the United States and identified 316 different contaminants. Many of these contaminants are not regulated by the federal Safe Drinking Water Act. The contaminants included heavy metals, pesticides, and industrial pollutants. Increased risk of cancer and other diseases is associated with exposure to these pollutants, so it’s important to know if you are being subjected to them. However, bottled water isn’t necessarily safer. EWG also analyzed 10 different bottled waters and found that many of them contained the same pollutants as tap water. The bottled water not only contained the pollutants, it also contained chemicals that had leached into the water from the plastic bottle. EWG suggests using water pitchers that contain carbon filters or getting a filter that attaches directly to your faucet. To find out how your city rates, visit
ewg.org/tap-water
Search by zip code for results of water quality tests in your area.
photo credit: Flowery *L*u*z*a*

Eat More Purple

You often hear the advice to “Eat your greens!” However, it’s important to eat food of a variety of colors because they contain different nutrients. Purple and blue are often neglected colors in the average diet. In fact, eighty-eight percent of people don’t get enough purple and blue in their diet. Purple and blue foods only make up three percent of the average diet. These foods are packed with disease-fighting antioxidants. Scientists believe that compounds known as anthocyanins, found in these foods, get rid of free radicals and soothe inflammation. A study done by the National Health and Nutrition Examination Study found that people who ate blue and purple fruits and vegetables had a lower risk for high blood pressure and were less likely to have low levels of HDL “good” cholesterol. These people are also less likely to be overweight. By reducing three of the five risk factors for metabolic syndrome, it is also believed that eating purple and blue foods will reduce the risk for type 2 diabetes and cardiovascular disease. Good sources include fresh or frozen berries, plums, grapes, and chopped red cabbage. One of the easiest ways to obtain these benefits is by adding Concord grape juice to your diet.
photo credit: See-ming Lee 李思明 SML

100 Year Old Doctor Still Working!

Often we think so hard about getting to retirement that we forget about the importance of having meaningful work in our lives. People who have meaningful vocation typically are happier and live longer. This doesn't always mean working longer although it may if you get a high satisfaction from your career but it may mean finding an organization or two to volunteer with giving your time more value.

Grocery Store Refuses to Sell Cigarettes

Last night I had the pleasure of enjoying a cup of tea and meeting a gentleman from New York.  While the conversation drifted to all kinds of topics, something that he mentioned really caught my attention.  We were talking about grocery stores and he told me about Wegmans.  While it truly sounds like an amazing shopping experience the thing that caught my attention was that they do not sell cigarettes.  Back in January 2008 in a press release they announced that they would no longer be selling cigarettes.  CEO Danny Wegman explained that, “As a company, we respect a person’s right to smoke, but we also understand the destructive role smoking plays in health.”  So hats off to you Wegmans for your commitment to health.  Now just to convince you to expand down south! photo credit: m.a.r.c.

Artichokes for Health and Beauty

Artichokes are high on the list of foods that are packed full of antioxidants. In a recent study done by the U.S. Department of Agriculture, artichokes ranked number one as the vegetable with the most antioxidants. Artichokes reduce inflammation throughout the entire body because they contain an antioxidant known as rutin. The reduced inflammation makes you more beautiful by decreasing puffiness and skin redness, and well as reducing wrinkles. Artichokes contain lots of fiber, which helps the body rid itself of toxins. This can help your skin by fighting acne. Artichokes also contain antioxidants known as Cynarin and Silymarin that are especially good for your liver and may prevent liver disease. According to folklore, artichokes have long been reputed to cure liver ailments and liver cancer, as well as curing hangovers. Just one artichoke contains about 25% of your daily requirement for fiber. Artichokes are very low in calories, just remember to watch out for high calorie dips!

Artichoke Nutrition Facts:
• Calories: 60
• Fat: 0 grams
• Cholesterol: 0 mg
• Sodium: 115 mg
• Total Carbs: 13 grams
• Fiber: 6 grams
• Sugars: 1 gram
• Protein: 4 grams
• Potassium: 170 mg
• Vitamin A: 4% DV
• Calcium: 6% DV
• Vitamin C: 20% DV
• Iron: 8% DV
(DV = Daily Value)
photo credit: fontplaydotcom

White Tea the Fountain of Youth?

A study from Kingston University in London has found that white tea could help you live a longer life. Antioxidants contained in white tea may help reduce your risk for skin aging, cancer and arthritis. White tea is uncured and unfermented. One study has found that white tea has more cancer-fighting properties than other more processed teas. Other studies show that white tea thins the blood and improves artery function, thereby reducing the risk of stroke. White tea also contains a specific type of antioxidant called Catechins. Catechins actually lower bad cholesterol and increase good cholesterol. This helps prevent hardening of the arteries. Researchers have also discovered that people who drink 2 or more cups of tea a day are 50% less likely to die after a heart attack. White tea has been found in some studies to increase bone density. White tea also contains antibacterial and antiviral properties, which improves your immune system function. This helps your body guard against the common cold and flu. It also kills the bacteria that cause tooth decay and plaque. A cup of tea a day could make a difference in your health! photo credit: KnitStorm

Garlic: Is Fresh, Bottled or Dried Healthier?

A study in the Journal of Agriculture and Food Chemistry reported that fresh garlic is much more beneficial for your heart than dried garlic. There is a chemical released when fresh garlic is cut, called hydrogen sulfide, which relaxes blood vessels. Another study in Japan compared garlic preserved in water, alcohol, vegetable oil and fresh garlic. They were measuring a compound known was allicin, which is garlic’s main active ingredient and what gives garlic its strong smell. They found that allicin dissipates quickly once garlic is cut. Scientists believe that allicin has antibacterial properties that may help prevent food poisoning and bacterial infections. Allicin may also help prevent blood clots and certain cancers. Even though allicin breaks down quickly, scientists believe that the compounds it breaks into may still be beneficial. So get out your garlic crusher and mince away!
photo credit: David Blackwell.

You Can Have Your Pasta and Eat It Too

For those who think they have to give up pasta so they can lose weight, there is good news! You can have your comfort food by simply choosing 100% whole wheat pasta. Whole wheat pasta usually has the same amount of calories as white pasta, but many more nutrients. Whole wheat pasta also contains large amounts of fiber, which is a weight loss bonus because it makes you feel full faster. Keep your portions in control by serving up your pasta in a cereal bowl instead of a large dinner plate. This makes it easier to stick to one cup portions. Serve it up with a fat-free marinara sauce for a healthy dinner.

National Heart Month

February is National health month.  While every time of year is a great time to improve your heart health; February is a great time to seek out heart health screenings.  Depending on your area they may have health fairs or just discount lab tests for cholesterol.  While cholesterol is just one factor in heart health it is a inexpensive way to get some idea of what is going on inside the heart.  If your cholesterol is high chances are you have plaque that is building up along side.   National recommendations are to have total cholesterol below 200, triglycerides below 150, LDL (that's the bad cholesterol) below 130, and HDL (Good Cholesterol) above 40 for a man and 50 for a woman.  However studies are showing that our standards are too lose for preventing heart disease.  When working with clients more and more I hear oh my doctor isnt worried about my cholesterol and it will be scores above 200... however they are most likely not worried because they are so accustomed to seeing high cholesterol.  If your doctor brings that up; you may want to remind them that the number one cause of Death in the US is heart disease (specifically coronary artery disease) its not good to be "normal".   Studies also show that individuals with a total cholesterol (lifestyle induced) below 150 do not suffer from heart attacks.  Just something to keep in mind as you receive your test results.  I will designate a post specifically to lowering cholesterol this month.  But for now take advantage of this month to be responsible for your heart health and get your cholesterol tested.   photo credit: aussiegall