What a Healthy Diet Looks Like with Dr. Oz

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

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

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)
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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.

Spinach May Help Reduce Stress

Spinach is low in calories, yet high in vitamins and minerals that your body needs. Spinach contains magnesium that helps reduce the effects of stress on the body by keeping your blood pressure from spiking, says Beth Reardon, R.D., director of integrative nutrition at Duke Integrative Medicine in North Carolina. By eating 3 cups of spinach, you consume 40 percent of your body’s daily magnesium needs.
1 cup of raw spinach contains:
• 7 calories
• 0 grams fat
• 0 grams cholesterol
• 24 mg sodium
• 1 gram fiber
• 1 gram protein
• 56% daily value of Vitamin A
• 14% daily value of Vitamin C
• 5% daily value of Iron
• 3% daily value of Calcium
• It also contains Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Phosphorus, Potassium, Copper and Manganese.
photo credit: Clearly Ambiguous

Mock Egg Salad Sandwiches

1 pound tofu, firm
1/2 small onion, chopped (optional)
4 tablespoons mayonnaise or vegennaise
2 tablespoons pickle relish (optional)
1 teaspoon mustard
1 teaspoon curry powder
1/2 teaspoon turmeric
1/4 teaspoon cumin
1/2 teaspoon seasoned salt
1/8 teaspoon paprika
12 slices bread

Drain and crumble tofu. In a large bowl combine tofu and onion if using. Mix well. Add mayonnaise, pickle relish if using, mustard, curry powder, turmeric and cumin. Mix well. Season with salt and paprika. Top the bread of your choice with the Mock Egg Salad.
photo credit: 1Happysnapper

Eat to Lose Weight

Some people skip breakfast in an effort to lose weight, but this practice is more likely to cause a weight gain. Eating breakfast actually reduces your overall calorie intake. Studies have shown that thinner adults, adolescents and children are more likely to eat breakfast than their overweight counterparts. Skipping breakfast makes weight control more difficult because it makes snacking harder to resist and skippers typically eat larger meals during the rest of the day to compensate for their hunger. Some studies have shown that people who eat fewer, larger meals tend to accumulate more body fat. Eating breakfast also improves your performance during the day. Sometimes teens, especially girls, will skip breakfasts to lose weight. It is important for parents to educate their children on the importance of eating breakfast and its role in maintaining good health and preventing obesity. It’s also very important for children to eat breakfast instead of sleeping in. Studies show that kids who skip breakfast are tardy and absent from school more than kids who eat breakfast. If you still don’t have time to make breakfast for your kids, consider enrolling them in a school breakfast program. Remember—eating breakfast is important no matter what your age!
photo credit: lepiaf.geo

Attention Carbo-phobes!

Many people have bought into the Atkins Diet mindset—thinking that carbs are bad for you. Well, good news! You can dig into a bowl of pasta without guilt! New data from Northwestern University in Evanston, Illinois suggests that a substance called glutamic acid found in grains may be good for your heart. They found that people who consumed more of this amino acid had lower blood pressure. Other foods also contain this particular amino acid, but to a much lesser degree. A cup of macaroni has five times more glutamic acid than broccoli. Pasta also contains more calories, so to get the most nutrition for the calories, eat whole grains. Look for whole wheat pasta, brown rice, and whole grain breads. Whole grains also contain significant amounts of fiber and B vitamins, which are also good for your heart and your digestion. Whole grains keep your energy levels more stable than refined carbs.
photo credit: visualpanic

The Spice of Life: Cinnamon

• Just a quarter teaspoon of cinnamon sprinkled on your food can help prevent an insulin spike. This spike normally occurs after a meal and signals the body to store fat instead of burning it. It could help in your battle of the bulge!
• Because cinnamon helps regulate insulin, it may also be beneficial for diabetics.
• Studies have also shown that eating half a teaspoon of cinnamon a day may lower LDL (bad) cholesterol.
• Cinnamon has been found in some studies to reduce the proliferation of cancer cells in both leukemia and lymphoma.
• Cinnamon has an anti-clotting effect on blood.
• A study done at Copenhagen University found that arthritis patients who consumed cinnamon mixed with honey daily had significantly reduced pain after a month.
• It inhibits bacteria growth in food and drinks.
• The smell of cinnamon may boost cognitive function and memory.
• Cinnamon is a good source of fiber, manganese, iron and calcium.
photo credit: Lady AnnDerground

Veggie Day

A recent United Nations report by their top climate scientist, Dr. Rajendra Pachauri, concluded that people should eat less meat to combat global warming. It is estimated that meat production accounts for 18% of greenhouse gas emissions. To put this in perspective, transportation accounts for about 13% of emissions. Changing what you eat could have an impact on climate change. Dr. Pachauri said, "But if we're honest, less meat is also good for the health, and would also at the same time reduce emissions of greenhouse gases." In response to this report, the Belgian city of Ghent has instituted a weekly meatless day, making it the first city in the world to go vegetarian for environmental reasons. Civil servants and elected officials are going meatless every Thursday in the hope that Ghent can reduce its environmental footprint. Schools are also going to have their own veggie day in September. As a bonus, veggie day tackles obesity as well. The city of Ghent is printing 90,000 “veggie street maps” for locating vegetarian eateries around the city.

photocredit:srqpix

Walnuts May Keep Cancer at Bay

A study done by Marshall University School of Medicine found that eating walnuts every day may help curb breast cancer. The study done on mice found that those that ate walnuts had fewer and smaller tumors than those who didn’t. Walnuts contain antioxidants and significantly higher amounts of omega-3 fatty acids than other nuts. They also contain phytosterols, which bind to estrogen receptors and inhibit the growth of breast cancer tumors. The study suggests eating two handfuls of walnuts a day to receive benefits. More research needs to be done with human subjects, but the results are promising. Scientists estimate that eating walnuts every day may push off the development of tumors by up to nine years. Walnuts may also help reduce the risk of heart disease by lowering LDL (bad) cholesterol and improving blood vessel elasticity. They also reduce C-Reactive Protein, which is an independent marker and predictor of heart disease.

photocredit:FotoosVanRobin

Coffee Alternatives

Most people drink coffee for the morning pick-me-up, but if you are wanting to cut down on your jitters or just your caffeine intake, you have choices.
• Herbal coffees are an option, such as Teeccino. It contains no caffeine, but it may provide a natural alertness. Its main ingredient is chicory root. People who are trying to give up coffee for health reasons often turn to Teeccino. It tastes a lot like coffee, but a little sweet and smoky. It contains heart-healthy potassium and inulin that helps aid digestion. Teeccino is safe for even kids to drink and comes in a variety of flavors.
• Yerba Mate is made of South American holly tree leaves. You can find it in brands such as Guayaki, which a very environmentally friendly company that is focused on restoring the rain forests. Guayaki has less than half the caffeine of coffee. Its flavor is very herbal. It has high levels of antioxidants and heart-healthy potassium.
• Morning Matcha is made of green-tea leaves ground into powder. It also contains about half the amount of caffeine of coffee. It tastes similar to steeped green tea, but has more of a kick. It has about three times the antioxidants of bagged tea, giving you extra protection from heart disease and cancer. It is pricey, though. One jar, which contains 15-20 servings, costs $33.
photo credit: Chris Owens

BK Menu & Nutrition

Are you ever curious about what is actually in the fast food you’re eating? I decided to check out Burger King’s nutrition facts to see how their sandwiches compared. Here’s the low-down.

BK Veggie Burger
• 420 calories
• 16 grams of fat
• 2.5 grams of saturated fat

Whopper
• 670 calories
• 40 grams of fat
• 11 grams of saturated fat

Tendercrisp Chicken Sandwich
• 800 calories
• 46 grams of fat
• 8 grams of saturated fat

The coolest part of the website is their interactive nutrition facts. You can look up any menu item and add or subtract sandwich toppings and see how the nutrition facts change. For example, if you subtract the mayo from the BK Veggie Burger and add mustard you cut out 80 calories, 8 grams of fat and 1.5 grams of saturated fat. Check out the website.
photo credit: tiltti

Coffee: Pros and Cons

Pros
• Coffee’s antioxidants may reduce cell damage linked to Parkinson’s disease and reduce inflammation that leads to Alzheimer’s.
• Coffee has antibacterial and anti-adhesive qualities, so it may keep bacteria from causing cavities and it could cut your risk of oral cancer in half.
• Premenopausal women who drank 4 or more cups of Java a day had a 38 percent lower risk for breast cancer.
• Two or more cups of coffee a day may reduce the risk of gallstones.
• Two to five cups a day may reduce your risk for skin cancer by up to 17 percent.
• Three to four cups a day reduces the risk of type 2 diabetes by 30 percent.

Cons
• Espresso may raise LDL “bad” cholesterol.
• More than 500 mg of caffeine can worsen anxiety by increasing stress hormones and raise blood pressure, a Duke University study found.
• Polyphenols in coffee can block your body’s absorption of iron and calcium.
• Additives such as cream and sugar add lots of empty calories.
• If consumed habitually, it may cause your adrenal glands to be exhausted.
• It contains carcinogens.
• It has been associated with low birth weight, birth defects, miscarriages, premature birth, inability to conceive, and sluggish sperm.
• It irritates the lining of the stomach and can cause digestive disorders.

Just how much caffeine is in your drink?
• 1 cup decaf coffee or tea: 2 mg or more
• 1 cup hot cocoa: 9 mg
• 1 cup green tea: 20 mg
• 12-oz. can Diet Coke: 47 mg
• 1 cup black tea: 47 mg
• 1-oz. shot espresso: 64 mg
• 8.4-oz. can Red Bull: 80 mg
• 1 cup home brewed coffee: 95 mg
• 14-oz. Dunkin’ Donuts hot coffee: 178 mg
• Grande Starbucks Pike Place Roast: 330-500 mg
photo credit: visualpanic

Trader Joe’s Breaded Chickenless Nuggets vs. Morningstar Farms Chicken Nuggets

Trader Joe’s Breaded Chickenless Nuggets vs. Morningstar Farms Chicken Nuggets

Both of these brands of vegetarian chicken nuggets are quite tasty. Trader Joe’s comes out on top for nutritional value, though.

Morningstar Farms Chicken Nuggets
• Serving size: 4 nuggets
• Calories: 190
• Total fat: 9 grams
• Saturated fat: 1.5 grams
• Cholesterol: 0 mg
• Sodium: 600 mg
• Total carbohydrates: 19 grams
• Dietary fiber: 4 grams
• Sugars: 2 grams
• Protein: 12 grams
Trader Joe’s Breaded Chickenless Nuggets
• Serving size: 4 nuggets
• Calories: 130
• Total fat: 5 grams
• Saturated fat: 0 grams
• Cholesterol: 0 mg
• Sodium: 310 mg
• Total carbohydrates: 15 grams
• Dietary Fiber: 5 grams
• Sugars: 0 grams
• Protein: 12 grams
photo credit: PurpleDinosaur

Real Comfort Food

Hippocrates said, “Let food be your medicine, and medicine be your food.” Most of us have a certain “comfort food” we crave when we feel out of sorts, but some foods have a more lasting emotional impact than others. These foods can help keep you calm and happy by nourishing your brain and improving your mood.
Carbohydrates—Eating them can keep you from being depressed. Your brain can only manufacture serotonin (which elevates your mood) when you eat carbs. Researchers found that people who ate only 20 grams of carbs a day (the same as a small bowl of cereal) felt more irritable and cranky. Don’t rush out to buy a supersize of fries, though! Whole grain carbs are what you need, without the fat to make you feel sluggish. To elevate your mood it is recommended that you eat one carbohydrate snack a day and if possible, a protein-free dinner. You should see your mood improve in a week or less.

Spinach—The folate found in spinach and other leafy greens can improve your cognitive function. A folate deficiency can cause depression. Eat one and a half cups of spinach, one cup of lentils, or four cups of broccoli to get your recommended 400 micrograms a day.
Olive Oil and Nuts—These foods contain fats (mono-unsaturated fats) that are actually good for you. They are great for both your heart and your mood! Get about five servings a day (but remember that servings of fat are pretty small, so don’t overdo it!) For example, a serving would be one teaspoon of olive oil, eight black olives, six almonds, or one slice of avocado.

Fish—It contains Omega-3 fatty acids that have been proven to affect your brain chemistry. In fact, it has been as effective as Prozac in some cases.Fish with the best benefits include salmon, herring, mackerel, sardines, and black cod.

Vitamin D—Yes, you can get it from the sun. However, if you’re vitamin D deficient, you may need supplements. At Washington University they found that administering 20,000 to 40,000 IU of vitamin D to depression patients lessened their depression. These doses should only be used under a doctor’s supervision. However, it is recommended that a dose of 1,000 IU a day could help. Make sure to get D3 for the highest potency.  photo credit: Pink Sherbet Photography

Olive Oil: Good for Your Heart

A lot of research has been done on the benefits of olive oil for healthy people. It lowers the chances of having a heart attack or stroke. New research is suggesting that it may benefit those who undergo heart bypass surgery by decreasing the chance that they will die in the month following surgery. It has been found that those who ate less than 1 tablespoon of olive oil a day were four times more likely to die from a heart attack or stroke than those who ate 3 or more tablespoons of olive oil a day. It is especially beneficial when it is used to replace other fats, such as other vegetable oils, butter and margarine. Out of all the oils, olive oil has the most heart-protecting antioxidants that have anti-inflammatory and anti-clotting properties. Extra virgin olive oil is the most beneficial. It is best to buy it in dark bottles, if possible and keep it in a dark cabinet since light and heat can cause it to become rancid. The Journal of Food Science found that after six months of storage, the antioxidants in olive oil are 40 percent less effective at fighting cell-damaging free radicals. The highest quality olive is imported from Greece, Spain and Italy, so check the label.
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Cherry Juice for Pain

Adding cherry juice to your diet could reduce soreness after exercise. Research from Oregon Health & Science University found that people who drank 2 cups of tart cherry juice two times a day for a week felt less muscle pain and soreness after a race than those who didn’t. Cherries have a natural anti-inflammatory antioxidant, known as anthocyanin. It can be used to reduce the pain and inflammation from gout, arthritis, muscle pain and back pain. They may also offer some protection from colon cancer, heart attack and stroke. Everyone is different, so the amount you need to consume and the time it takes to see benefits may vary. To receive benefits you should drink at least one ounce of tart cherry juice concentrate, a quarter cup of dried tart cherries or 1 ½ cups of frozen tart cherries. All cherries contain anthocyanins, but tart cherries have twice the amount as sweet cherries. It could take a few days to several weeks to see results.

photo credit: dongga BS