Ingredients:

Always try to buy organic, you’re worth it

Serves 5-8 as an appetizer.
* 3 large Avocados or 4-5 smaller Hass Avocados
* 3-4 Tomatoes or equivalent portion of Cherry Tomatoes
* 1-2 Bunches of Cilantro
* 1 Lemon

Notes: Cilantro really spruces guacamole up so use an abundance of it. Try just a few squeezes of lemon juice. For best taste, use ripe avocados with skins that yield easily to pressure.

Directions:
1. Dice the Tomatoes
2. Remove the Cilantro leaves from their stems and finely chop them.
3. Cut the Lemon in half
4. Remove the Avocado flesh from its skin, place it in a bowl, add the other ingredients, and mash thoroughly with a fork.

Enjoy with fresh carrot, celery or cabbage leaves!

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Serves 2

Ingredients:

1/2 Avocado
6-8 medium size Broccoli Heads
1/3 Red Onion
1 Celery Stick
Big Handful of Spinach
A thumb size piece of Ginger Root
1 Tbsp Bragg’s Liquid Aminos (Optional) or Tamari Wheat Free Soy Sauce
1 Pinch Cumin (Optional)
2 Pinches of Celtic Sea Salt
garlic & pepper to taste

Directions:
Lightly steam the broccoli (5-6 minutes) then place all ingredients in a blender. Add garlic, pepper, Celtic Sea Salt to taste.

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Serves 2

This is definitely a highly rejuvenating soup and is a big favorite during my 30 Day Whole Body and Mind Cleanse. It contains avocado which is high in EFAs and cucumber which is well known for its cleansing properties. The taste of this soup can be dramatically altered by the use of the herbs and spices mentioned or by alternating between lemon and lime.

Ingredients:

1 avocado
2 spring onions
1/2 red or green pepper
1 cucumber
2 handfuls of spinach
1/2 clove of garlic
Bragg’s Liquid Aminos to taste (Soy Sauce substitute)
100ml of light vegetable Bouillon (yeast free)
Juice of 1 lemon or lime
Optional: coriander, parsley, cumin.

Directions:
Blend the avocado and stock to form a light paste, then add the other ingredients and blend.

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You’ll probably lose weight if you follow a popular type of diet that’s low in carbs and high in protein; but are high protein diets a healthy way to lose the weight? The controversy surrounding this type of eating plan is loud and seemingly endless. And a new study is further stirring that pot with a startling new finding  about cardiovascular health.

The study started out as a straightforward effort to determine whether a low-carb/high-protein diet is healthy, says its senior author Anthony Rosenzweig, MD, director of cardiovascular research at the Cardiovascular Institute at Beth Israel Deaconess Medical Center and professor of medicine at Harvard Medical School. Mice bred to have atherosclerosis were fed one of three diets for 12 weeks:  One group ate a standard mouse chow with 65% carbohydrates, 15% fat and 20% protein; another group ate an approximation of the typical Western human diet with 43% carbs, 42% fat and 15% protein; and a third group ate an approximation of a typical human low-carb/high-protein weight loss diet with 12% carbs, 43% fat and 45% protein.

What’s the Surprise?

Not all the findings were surprising. As expected, the mice in the low-carb/high-protein group put on less weight as they matured than those on the Western diet. In addition,  their markers for vascular disease (including cholesterol and triglyceride levels), oxidative stress, insulin and glucose levels, as well as some inflammatory cytokine levels were either no different or slightly better.   But the researchers got a big surprise when they examined the blood vessels themselves: The low-carb/high-protein eating mice had far more atherosclerosis as measured by plaque accumulation than the mice in the Western diet group.  Huh.  Turns out maybe you can’t eat a strict diet of bacon and eggs and cheese and butter without some negative health consequences…

Seriously though-this could be big news for human dieters.  The researchers had to try to find an explanation for this unexpected and worrisome finding. Since none of the standard vascular health markers (the things your doctor checks at your annual physical) indicated anything was amiss, the researchers theorized that something might have interfered with the mice’s natural ability to repair injuries to vessels and return them to normal function. The team focused on a special bone marrow cell thought to play a role in blood vessel regrowth and injury repair called EPC (endothelial progenitor cells.)  They found that in the low-carb/high-protein group, levels had indeed dropped 40% after only two weeks on the diet.

What does this mean for us non-mice? The study shows a correlation between reduction of the cells and an increase in arterial plaque which Dr. Rosenzweig believes  may be of great importance. Other studies have demonstrated that people with heart and cardiovascular disease tend to have fewer of these cells and that people who exercise regularly have more of them.  So now we must wonder, can a low-carb diet reduce EPC levels and possibly lead to or contribute to serious heart disease? More research is required, as we still don’t know whether this would happen in people… but it certainly convinced Dr. Rosenzweig to go off the low-carb diet he was on.

Related Diet News

You may also be interested in Dr. Rosenzweig’s research from Mount Sinai Medical School in New York City (“The Brain-Shrinking Diet”). This earlier, and unrelated, study found brain shrinkage in mice fed a low-carb/high-protein diet — another finding that raises concerns about the potential for harm in such a diet. While it’s too early to draw conclusions, the two studies do ring some cautionary bells about diets loaded with protein and light on carbs. As Dr. Rosenzweig says, the best message for now is to stick with “all the things we know are good for us, including a balanced, nutritious diet with lots of fruits and vegetables.” Those are the kinds of carbs we all need to eat anyway.

Source(s):

Anthony Rosenzweig, MD, director of cardiovascular research, CardioVascular Institute at Beth Israel Deaconess Medical Center and professor of medicine at Harvard Medical School, Boston.

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If you want to keep your bones healthy as you age, it’s important to be sure that you are getting vitamin D and calcium in adequate amounts. Make sure you read that as both, not one or the other.

Each has important health benefits on its own;  but together these two are like “team health.”  The US Department of Agriculture has just published new research highlighting how important it is to get sufficient calcium and vitamin D.

Calcium + D = Strong Bones

More than 25 million adults (men and women) in the US either already have or are at risk for osteoporosis. It’s common to equate osteoporosis with inadequate calcium, but according to Dr. Rubman, inadequate vitamin D is a far more pervasive threat. Here’s why: When calcium levels fall, the body activates vitamin D consumption. It gets sent to the gut to encourage better calcium absorption and to the kidneys to limit calcium loss in urine. Without enough of it, bones grow thin and brittle.

What You Can Do

This is why getting calcium alone isn’t the answer to bone health. You must also get enough vitamin D. You can get it from a variety of foods: Salmon, tuna, mackerel, fish liver oils, D-fortified foods such as milk, orange juice and breakfast cereals.  And your body can also synthesize it from 10 to 15 minutes of daily sun exposure. But the body’s ability to manufacture vitamin D diminishes with age, and most Americans are short on it.  So Dr. Rubman prescribes up to 2,000 IU daily of vitamin D3 (cholecalciferol) to many patients.

Note: The current government-recommended intake is only 400 IU daily for adults age 51 to 70, but experts agree that this is too low, and there are plans to raise it. In the meantime, Dr. Rubman suggests asking your doctor to test your D3 level to see if you are deficient, especially important for seniors, he notes, as well as all people who may not be spending much time in the sun.

To get enough calcium: The official recommended calcium intake for American adults age 50 and older is 1,200 mg daily.  This is generally sufficient if your body is absorbing it properly. However, insufficient stomach acid due to aging or stress or, worse, the persistent use of acid-blocking medications, can impede this process. A supplement is one option, but perhaps not necessary; most people can get sufficient calcium from dietary sources. Cow’s milk, even though it contains 300 mg of calcium per cup, is not necessarily the best choice since it is tough for many people to digest fully.

Here are some good dietary sources:

-One cup of goat’s milk contains 325 mg of calcium

-1 cup of collard greens 350 mg

-3 ounces of canned salmon 180 mg

-1 cup of boiled black-eyed peas 210 mg.

That’s practically a day’s worth of calcium right there.

Getting sufficient amounts of these vital nutrients isn’t hard, and it is vitally important. When it comes to bone health, calcium and vitamin D need each other to deliver the benefit.  So aim for adequate amounts of both or you will get the benefit of neither.

Source(s):

Andrew L. Rubman, ND, founder and director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut. www.southburyclinic.com.

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You may have already heard about the controversy surrounding the new signature attraction at Universal Studios’ “Wizarding World of Harry Potter” theme park in Orlando. Apparently, height is no longer the only bodily measurement under theme park scrutiny; weight, shockingly enough, also affects whether or not a passenger can safely ride:  ”Harry Potter and the Forbidden Journey,” employs individual restraints to keep each guest safely in to his or her seat. The problem?  The restraints aren’t large enough to accommodate heavier riders.

And some fans of the Harry Potter series who traveled a great distance to experience what one theme park goer described as “the ride of my life” were turned away because they could not fit into the safety restraints–safety being the operative word here.

Universal seems to have anticipated this issue as they both stationed staff “wizards” and placed test-seats along the line and at the entrance to Forbidden Journey. But was this really enough? I mean, they have those “size-wise” testers for carry-on luggage at the airport; but I’ve never seen someone actually check their back with it.  And you always see some traveler with a carry-on bag twice the size and they still get on the airplane.

One Harry Potter fan, Jeff Guillaume of Lansing, Michigan, who measures 5′8″ and weighs 265 pounds expressed his disappointment when he was not able to ride because the restraint would not fit over his torso.  About the same time, it was reported that NBA star Dwight Howard was a rider and fit just fine in the restraint.  Now,  Howard is 6′11″ and also weighs 265 pounds. This spurred many Harry Potter fans to point the finger at Universal Studios … as how could Guillaume be denied when he weighed the same as Howard? “This must be discrimination!!!” they all cried in unison.

Are you serious?

Please. Let’s have a short lesson, shall we?  Muscle weighs more than fat, right? We’ve heard that for years, but what gets lost in the shuffle is the size difference between 5 pounds of fat and 5 pounds of muscle. See the picture to the right?  That is the difference. And if you’re like Guillaume, you are carrying at least 100 pounds more fat than you should.   That would be roughly 20 of those blobs, which is  precisely why he can’t ride Harry Potter- not because Universal Studios is discriminating against him.

Guillaume did the right thing in admitting he was overweight rather than reacting like a typical American and filing a discrimination lawsuit. Instead, he is going to use the experience as a motivator to lose weight. Good for him.  Most of us could stand to replace a few 5 lb fat blobs with smaller 5 lb muscle ones.

Universal Studios doesn’t enforce specific weight limits; they do have the test seats and a requirement that riders be at least 48 inches tall. Universal Studios states that their body dimension restrictions are not to discriminate but “to ensure the safety of our guests. It’s #1.” As it should be.

We do have a rising problem in this country in that the average American man weighs 191 pounds; in 1960 it was 166 pounds.  Universal isn’t the first theme-park operator to deal with issues raised by the growing rate of obesity in the United States. In 2007, Disney had to modify the “It’s a Small World” ride after weighted-down boats began regularly getting stuck in the plume.

Idea: Rather than blame the theme parks for being unable to safely accommodate obese riders, obese riders–Unite!!  And be no longer obese.  Medifast has been proven to be a safe and effective form of weight loss, backed by more than 30, 000 doctors and guaranteed to help you in your quest to replace enough fat blobs with muscle blobs so that you too can safely ride Harry Potter’s Forbidden Journey at Universal Studios.

There’s no shortage of research affirming the benefit of omega-3 fatty acids… but until now it hasn’t been all that easy to learn whether you get enough from your diet or should buy the supplements. It’s not a casual question — high-quality fish oil comes with a wince-worthy price tag, and it may be one supplement you can afford to do without if you are an enthusiastic eater of cold-water fish, walnuts or any of the many other foods that are rich in this vitally important nutrient.

So I was intrigued to learn that there is now a home-test kit you can use to determine whether you have sufficient blood levels of these fabulous fats. Called the “HS-Omega-3 Index” blood test, it measures blood levels of the two heart-healthy fats found in fish, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

How the Test Works

I did the home test and found that it was actually very easy. All it requires is a quick swab of your fingertip with the enclosed alcohol wipe and then a prick (it didn’t hurt) with the lancet. You have to allow blood to collect on your fingertip until there’s enough to fall as a drop onto the square of blotting paper, and then you send this paper to the lab in the enclosed postage-paid return mailer that you can drop right in a mailbox. It took less than five minutes to prepare my sample, and in less than two weeks, I received my results via e-mail in a special password-protected account.

I spoke with William Harris, PhD, founder of OmegaQuant, LLC, the company that produces the test I tried. He told me that the company’s goal is to provide a standard for assessing omega-3 blood levels because “this is a risk factor you can do something about and, though people are increasingly aware of the need for omega-3 fatty acids, few know what their omega-3 level actually is,” he said. Dr. Harris is director of the Cardiovascular Health Research Center at Sanford Research/USD in Sioux Falls, South Dakota, and is a research professor of medicine at the Sanford School of Medicine.

Is It Worth The Price?

How did I do? On a scale of “undesirable” (4% or less)… through “intermediate” (6%)… to “desirable” (8% or more), my result was a very satisfying 13.1%. This measure reflects the percentage of EPA and DHA fatty acids in my red blood cells — and it’s not altogether surprising that my score was excellent, since I supplement with two teaspoons of fish oil daily.

I do have some concerns about this test kit and other products like it, however. For one thing, Dr. Harris acknowledged that it’s not yet known exactly how much EPA+DHA any particular person should take to achieve the desirable target. At $200, the home-test kit doesn’t come cheap, but Dr. Harris told me that since medical professionals pay a wholesale price, you may be able to get the test done for less by your doctor or at a lab with your doctor’s prescription. However, because the standards of measurement have yet to be clinically validated, it’s unlikely to be covered by your health insurer.

So is this money worth spending? If the decision whether to have this test comes down to dollars and cents, I am not sure it adds up. On the other hand, if it shows that you are in serious need of supplementation and it gets you focused on that, it may turn out to be invaluable.

Source(s):

William S. Harris, PhD, research professor of medicine at the Sanford School of Medicine at the University of South Dakota, Sioux Falls. www.omegaquant.com.

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As though anyone needs an excuse to indulge in a cool, juicy slice of melon on a hot summer day, these popular fruits — including watermelon, cantaloupe, honeydew and casaba melons — are a rich source of potassium and a host of other nutrients as well. Refreshing and delicious, they also are a healthy, natural way to help lower your blood pressure, notes Lona Sandon, MEd, RD, LD, an assistant professor at University of Texas Southwestern Medical Center in Dallas, Texas, and a national spokesperson for the American Dietetic Association (http://www.eatright.org).

Shake Off Blood Pressure Worries

If you have salt-sensitive high blood pressure, you probably know already that you should watch your sodium intake. Too much salt — both from the salt shaker and from processed foods — causes fluid retention and blood vessel contraction that contribute to hypertension. What you may not know is that potassium also plays an important role in this equation. A study published last year in the Archives of Internal Medicine noted that people with a low sodium-to-potassium ratio — that is, those who made a point of both consuming less salt and eating more potassium-rich fresh produce than is typical for the American diet — were less likely to experience high blood pressure. Because it is a vasodilator and helps get rid of sodium and water, potassium helps curb fluid retention and blood vessel contraction.

According to the American Heart Association, the recommended daily intake of potassium for adults is 4,700 milligrams. Many people don’t normally consume this much potassium, but melons provide a tasty solution. Two cups of cubed melon contain more than 1,000 mg of potassium, or nearly one-fourth of your daily requirement.

Other rich dietary sources of this mineral include apricots, artichokes, avocados, bananas, beans, kiwis, oranges, peas, potatoes, prunes, raisins, tomatoes, spinach, Swiss chard and other green leafy vegetables.

Melon at Every Meal?

Melons are much more versatile than most people realize, and you can easily incorporate them into a wide variety of dishes. Instead of reserving them for breakfast or a snack, take advantage of the season’s bounty and put melons on your family’s summer menu of soups, salads and salsas…

Melon soup: Puree chunks of ripe honeydew and cantaloupe with orange juice and chill.

Luscious melon salad: Combine small chunks of your favorite melon with raspberries, strawberries or orange sections and drizzle with honey and lime or lemon juice.

Fish or chicken with melon: Serve the grilled or broiled meats on a bed of diced ripe melon. Or make a melon salsa to accompany the main dish — combine finely diced honeydew and cantaloupe, diced tomatoes, minced red onion, orange juice, lime juice, cilantro and salt.

Grilled melon: Cube honeydew, and toss in lemon juice, brown sugar and ginger. Thread onto skewers and grill for three to four minutes or until slightly soft and beginning to brown.

Note: Potassium affects the balance of fluids in the body, so too much can be a problem for older people and those with heart or kidney disease. If you take a diuretic drug or have issues with fluid retention, talk to your doctor before adding significant amounts of melon to your diet.

Source(s):

Lona Sandon, MEd, RD, LD, assistant professor, department of clinical nutrition, University of Texas Southwestern Medical Center, Dallas, Texas. Sandon is a National Spokesperson for the American Dietetic Association. www.eatright.org.

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Recently, scientists proudly announced their creation of an index to rank how particular foods encourage or discourage inflammation — a well-known contributor to chronic health conditions such as heart disease, diabetes, cancer and dementia. This is great in theory, but scientists being scientists, it’s all obscure algorithms and formulas — hardly a useful list to take to the grocery store. So I asked contributing medical editor and nutrition expert Andrew L. Rubman, ND, to give us his easy-to-follow list of foods that reduce inflammation — making us healthier — along with the most inflammatory foods that should be avoided. But first, the latest findings by researchers…

How Do Foods Spark Inflammation?

Philip P. Cavicchia, MSPH, a PhD student in the department of epidemiology at the Norman J. Arnold School of Public Health at the University of South Carolina, helped design this new inflammatory index. He and his colleagues scored 41 foods and food components thought to positively or negatively affect levels of inflammation, based on a review of all the English language, peer-reviewed studies relating to diet and inflammation that were published between 1950 and 2007.

Carbohydrates, fat and cholesterol were among the food components most likely to encourage inflammation, while magnesium, beta-carotene, vitamins A, B-6, C, D and E, fiber, omega-3 fatty acids, flavonoids, turmeric and tea were the strongest anti-inflammatories.

Next, using data from the Seasonal Variation of Cholesterol Levels Study (SEASONS), they examined the records of 494 men and women (average age 48), looking specifically at the relationship between the inflammatory index (what they ate) and their blood levels of C-reactive protein (typically called CRP). Manufactured by the liver, CRP predicts vulnerability to inflammation and is also elevated in people with obesity, allergies and immune disorders — a lower CRP is thought to translate to reduced risk for heart disease, cancer and other inflammation-related chronic health conditions.

After factoring in variables such as age, weight and smoking status, Cavicchia and his team found that there is indeed a relationship between an anti-inflammatory diet based on the inflammatory index and a reduced level of CRP.

These findings appeared in the December 2009 issue of The Journal of Nutrition.

Now, here are Dr. Rubman’s picks of the best and worst foods if you want to reduce inflammation in your body…

10 Best Anti-Inflammatory Foods

• Wild salmon, mackerel and other omega-3-fatty-acid-rich fish.
• Berries.
• Green, leafy vegetables (e.g., spinach and kale).
• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, etc.).
• Deeply pigmented produce, such as sweet potatoes, eggplant and pomegranate… along with carrots, plums, oranges, peppers, peas and red grapes.
• Nuts.
• Whole grains.
• Tea — specifically black, green and white teas.
• Cold-pressed fresh oils, including avocado, flaxseed and olive oils in particular.
• Spices (specifically, garlic, ginger, turmeric, saffron).

10 Worst Inflammatory Foods

• Desserts made with lots of sugar (cookies, candy, ice cream and so on).
• Sweetened cereals.
• “White” carbohydrates (white bread, white rice, white potatoes, English muffins, etc.).
• Non-diet soft drinks.
• Anything containing high-fructose corn syrup.
• Processed meats (bologna, salami, hotdogs, sausage and others made with preservatives and additives).
• French fries, potato chips and other fried snack foods.
• Fast foods, most specifically the ones that are high-fat, high-calorie, high simple carbohydrate — which describes most of the inexpensive offerings at quick-serve restaurants.
• Margarine, because it contains processed sterols called stanols that have been implicated in both atherosclerosis and various fatty-deposit diseases.
• Organ meats such as liver, because these often contain undesirable products including antibiotics, fertilizer and other unwanted residues.

How to Feel Better Fast

While on the topic, Dr. Rubman urged me to add one more bit of information to this “highly inflammatory” list. “It should also include almost any food eaten quickly, especially if you drink a lot of liquid while eating,” he said, noting that this is all the more true for people who then end up soothing their predictable digestive distress by taking anti-heartburn medication. His advice is to eat slowly… chew thoroughly… avoid liquids during a meal so that you don’t dilute the stomach acid and reduce its ability to help digest food… and include items from the “best” list in every meal, every day, while eliminating those from the “worst” list or at least reserving them for an occasional treat. “Within weeks, you will decrease your risk for disease, improve your digestion, enjoy more energy and feel better overall,” he promised.

Source(s):

Philip P. Cavicchia, MSPH, student in the department of epidemiology, Norman J. Arnold School of Public Health, University of South Carolina, Columbia, South Carolina.

Andrew L. Rubman, ND, director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut. www.southburyclinic.com.

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Adding a bit of drama to your inner dialogue may help you stick to your exercise routine or take a pass on that second helping. That’s the lesson from a new study from the McCombs School of Business, University of Texas at Austin. It reveals how some people are able to look temptation in the eye… and then say no.

To investigate how consumers (in this case, college students) respond to temptations that are in conflict with their personal goals, the researchers created four different scenarios — three involving tempting foods and the other an invitation to a Friday night party that might make it challenging to wake up early for Saturday morning classes or studying.

Frightful Consequences

To test the mechanisms of self-control, the researchers manipulated the situations in a variety of ways to make temptations more or less accessible. They discovered that the study participants who were most committed to, in this case, their healthy bodies or their grades, countered temptation by substantially exaggerating the threat it carried. That is to say, in their minds, they embellished the temptation with all sorts of vile, horrific and hair-raising characteristics, making it easier to just say “no.”

For example, when faced with access to a 100-calorie cookie, women who described themselves as diet-conscious estimated that it had as many as 800 calories. In the party-invitation group, the students who already had high grade point averages told themselves that the Friday night party would run extremely late, while the students with lower grades rationalized that it would end reasonably early.

Ying Zhang, PhD, lead study author and assistant professor of marketing, told me that this study demonstrates an excellent tool for buttressing self-control — one you can use anywhere, anytime, whether to go to bed earlier, save money, eat more healthfully, exercise longer or for any other goal. The idea is to make the potential consequences of the temptation so bad, he says, that giving in to it becomes completely out of the question. The more accessible the temptation, the stronger the threat you should attach to it, says Dr. Zhang. “If you are faced with an impulsive purchase, exaggerate what a huge dent it will make in your retirement savings or the money that you need for your big vacation,” he suggests. “This will make you much less likely to buy it because you are now thinking ‘this would be so bad I definitely must not do it!’ ”

According to Dr. Zhang, your first attempts to do this may be self-conscious. You’ll have to remind yourself to overstate the consequences of giving in, but in time this behavior can become automatic. If you consistently exaggerate threats to your goals, he says, you’ll build this tactic into “an automatic reflex tool for long-term self-control.” And the consequences of that will be terrific!

Source(s):

Ying Zhang, PhD, assistant professor of marketing, University of Texas at Austin, McCombs School of Business, Austin.

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