When was the last time you watched the evening news and heard a nutrition expert urging Americans to eat more meat to stave off illness? Um, never? In fact, lots of studies have found the reverse is true: A largely plant-filled diet is the route to a longer, healthier life. “Research shows that when red meat is replaced, even in part, by vegetable protein sources, risk for coronary heart disease, diabetes and colon cancer is lower,” says Walter C. Willett, M.D., chairman of the department of nutrition at Harvard School of Public Health in Boston. Not only that, but vegetarians (those who eat dairy and sometimes eggs but no meat, poultry or fish) and vegans (those who eat no animal products, not even dairy) have a lower body-mass index than those who eat meat. Considering the pluses, it’s not surprising that many of you are already on the veggie wagon: In a poll at Self.com, 45 percent of women said they either were vegetarian or vegan now or had been a vegetarian of some ilk in the past. Keep in mind, though, that adopting a vegetarian diet is no magic pill. You certainly can find nonmeat foods that will muck up your arteries or pack on pounds—potato chips and full-fat cheese, for example. (And it’s entirely possible to be a meat lover and still be slim, heart-healthy and long-lived.) “A vegetarian diet won’t cancel out other bad habits, such as not exercising,” says Virginia Messina, R.D., of Port Townsend, Washington, coauthor of The Convenient Vegetarian (Macmillan). But if you make savvy selections, such as the ones recommended here, a better body can be in your near future. (As can a healthier planet.) Ready to bring out your inner herbivore? Dust off your salad spinner and start harvesting the benefits!

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What happens to your health?

It’s hard to find fault with a diet that’s built mostly from the foods nutritionists incessantly tell us to eat more of: fruit, vegetables, whole grains and nuts. But eschewing meat doesn’t magically erase the need to be vigilant about what you’re putting in your body. Before you decide to go all-herbivore, all the time, be sure you understand the rewards…and the risks.

Vegetarian payoffs

Diseases diminish Reduce your intake of red meat and you will lower your level of cholesterol—and thus your risk for heart disease, Dr. Willett says. Also decreased are the risk for diabetes, colon cancer and, in young women, breast cancer.

Antioxidants abound The antiaging jewels of the nutrition world are found mainly in food from the earth. Antioxidants repair cell damage; hence, they may be partly responsible for the lowered risk for heart disease and cancer in vegetarians.

You might lose weight Not only are you cutting out pound-promoting animal fat, but you are also probably replacing high-calorie-dense food choices with low-calorie-dense ones, so your calorie total should be lower, Dr. Willett says.

 

 

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WHY ORGANIC BROWN RICE???

Because brown rice is a whole food, unsurpassed in nutrition and taste. Brown rice assures adequate fiber or digestible roughage.Whole brown rice supplies proteins with an amino-acid structure superior to any other whole cereal. The brown rice habit offers you a vital life-giving staple food. Don’t forget to go organic! It’s 7x healthier :)

 

THE BRAN OF BROWN RICE

It contains iron, phosporus, copper, silicon, thiamine, chromium, cholin, cobalt, sodium, zinc, scionium, magnesium, pantothenic acid, limo, potassium, flour and Vitamin A1, B1, B2, B3, D and E.

 

 

The Germ of Brown Rice

It contains vitamins, all of the natural B complex enzymes, minerals, oil and essential trace elements.

What’s more: bran taken together with the inner part of the rice makes it a fat-fighter and an energizer.

 

 

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Non-Organic Rice May Contain Traces of Arsenic

Research conducted by Andrew Mehanrg and colleagues from the University of Aberdeen in Scotland has found that rice grown in the U.S. contains from 1.4 to 5 times more arsenic than rice from Europe, India or Bangladesh.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=128
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Foods to Improve Your Mood

If you find yourself cranky, irritable, and quick to snap at friends, family, and coworkers — a better eating plan may be just what you need! The following strategies will stabilize your blood sugars and hopefully level out your mood.

  • Eat every 4 to 5 hours — Eating consistently throughout the day provides your brain and body with a constant source of fuel. This 4-5 hour eating strategy can dramatically prevent dips in your blood sugar levels. Some people with diagnosed hypoglycemia may need to eat even more frequently (every 2-3 hours).
  • Limit refined carbohydrates to help lessen volatile blood sugar swings — Concentrated sources of sugar like soda, candy, fruit juice, jam, and syrup can create radical spikes (and drops!) in your blood sugar — which leaves you feeling cranky and tired. And although refined, white starch like white bread, crackers, bagels, and rice do not naturally contain sugar compounds, they are metabolized into sugar very quickly and often can create the same affect.

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  • Incorporate soluble fiber — Foods rich in soluble fiber have the ability to slow down the absorption of sugar in your blood and therefore, lessen blood sugar and mood swings. Incorporate oats, brown rice, barley, apples, pears, strawberries, oranges, sweet potatoes, carrots, peas, and beans into your diet.
  • Incorporate protein with meals and snacks (whenever possible) — The addition of protein to a meal will help slow the absorption of carbohydrate in the blood. This can help leave you feeling upbeat and productive for hours after eating.

An additional nutrient worth considering:

  • Omega 3 Fats — Significant work is being conducted in the area of omega 3 fatty acids on mental performance. Omega 3 fatty acids are present in the brain at higher levels than any other part of the body, and although this area has not been thoroughly researched, several review papers fully support the omega 3 use in psychiatry. Of particular interest is the ability of omega 3 fats to be mood lifting and perhaps help alleviate depression. Certainly a nutrient worth considering — but always speak with your physician before starting with supplements.

    Aim for a daily serving of foods rich in omega 3 fats — oily fish, ground flaxseeds, canola oil, walnuts, omega 3 fortified eggs, and other fortified food products.

http://health.yahoo.com/experts/joybauernutrition/2638/foods-to-improve-your-mood/

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The 11 Best Foods You Aren’t Eating

(This post was originally published on June 30, 2008, and recently appeared on The New York Times’s list of most-viewed stories for 2008.)

Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.

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  1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
    How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
  2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
    How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
  3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
    How to eat it: Chop and saute in olive oil.
  4. Cinnamon: May help control blood sugar and cholesterol.
    How to eat it: Sprinkle on coffee or oatmeal.
  5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
    How to eat: Just drink it.
  6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
    How to eat: Wrapped in prosciutto and baked.
  7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
    How to eat: Roasted as a snack, or sprinkled on salad.
  8. Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
    How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
  9. Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.
    How to eat: Mix with scrambled eggs or in any vegetable dish.
  10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
    How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
  11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
    How to eat: Mix with a little butter, cinnamon and nutmeg.

You can find more details and recipes on the Men’s Health Web site, which published the original version of the list last year.

In my own house, I only have two of these items — pumpkin seeds, which I often roast and put on salads, and frozen blueberries, which I mix with milk, yogurt and other fruits for morning smoothies. How about you? Have any of these foods found their way into your shopping cart?

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Canned Tuna vs. Salmon

By Gloria McVeigh, Prevention

Canned tuna is an easy, convenient protein source, but it’s notorious for mercury contamination. Besides its well-known potential for damage to children’s developing brains, accumulated mercury may impair adults’ immune and reproductive systems and raise heart attack risk.

Try canned salmon or mackerel instead, say Purdue University researchers who tested 272 cans of fish. They found that mercury levels averaged 45 ppb (parts per billion) in canned salmon and 55 ppb in mackerel, compared with as much as 340 ppb in tuna in oil.

If you love tuna, opt for cans labeled chunk light tuna in water. Although they have less healthy omega-3 fats than salmon and mackerel, they averaged only 54 ppb of mercury.

http://health.yahoo.com/nutrition-foodsafety/canned-tuna-vs-salmon/prevention–22729.html
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Tomatoes: Orange or Red?

by Andrew Weil, M.D.

a Yahoo! Health Expert for Aging

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Usually, the deeper the color, the healthier the fruit or vegetable. But it appears that there are exceptions.

Deep red tomatoes get their color from lycopene, a disease-fighting antioxidant. But a new study discovered that a special variety of orange-colored tomatoes called Tangerine tomatoes provides a different form of lycopene that our bodies can use more readily.

“While red tomatoes contain far more lycopene than orange tomatoes, most of it is in a form the body does not absorb well,” said Steven Schwartz, the study’s lead author and a professor of food science at Ohio State University.

The researchers have not tested other varieties of orange tomatoes, so they don’t know if the advantage applies to them as well. But they suggested that, given this result, it probably makes sense to seek out any variety of orange and gold-colored heirloom tomatoes you can find (or grow).

I would add that if you can’t find orange tomatoes, keep eating the red ones - some lycopene is better than none!

http://health.yahoo.com/experts/weilhealthyliving/894/tomatoes-orange-or-red/

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Phenols in Quality Olive Oil

Suppress Breast Cancer Gene

December 17 (HealthDay News) — Spanish researchers have identified anti-cancer chemicals in extra-virgin olive oil that may help explain the apparent link between eating an olive oil-rich Mediterranean diet and a reduced risk of breast cancer.

Extra-virgin olive oil, which is produced by pressing olives without the use of heat or chemical treatments, contains phytochemicals that are otherwise lost in the refining process. The Spanish researchers separated extra-virgin olive oil into fractions and tested these against breast cancer cells in the lab. They found that all the fractions that contained major extra-virgin phytochemical polyphenols (lignans and secoiridoids) effectively inhibited the breast cancer gene HER2.

The study was published in current issue of BMC Cancer.

“Our findings reveal for the first time that all major complex phenols present in extra-virgin olive oil drastically suppress overexpression of the cancer gene HER2 in human breast cancer cells,” Javier Menendez, of the Catalan Institute of Oncology, said in a BioMed Central news release.

While the study results offer new insights into how extra-virgin olive oil may help reduce HER2 breast cancer risk, the findings must be viewed with caution.

“The active phytochemicals [i.e. lignans and secoiridoids] exhibited tumoricidal effects against cultured breast cancer cells at concentrations that are unlikely to be achieved in real life by consuming olive oil,” the researchers noted.

However, they also said their findings, “together with the fact that humans have safely been ingesting significant amounts of lignans and secoiridoids as long as they have been consuming olives and extra-virgin oil, strongly suggest that these polyphenols might provide an excellent and safe platform for the design of new anti-breast cancer drugs.”

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Omega-6 Fatty Acids Can Be Good for You

January 26 (HealthDay News) — All that discussion about the omega-6 fatty acids found in vegetable oils, nuts and seeds possibly being bad for your heart is unfounded, a new science advisory from the American Heart Association claims.

“There has been a lot of talk in the nutrition world that omega-6 fatty acids might be bad,” said William S. Harris, the nutritionist heading the committee that issued the report in the Jan. 26 online issue of Circulation. “We wanted to evaluate it, and if it is not true, we wanted to make sure the American public eats enough of them.”

The debate arose because arachidonic acid, a component of omega-6 fatty acids, is a building block for some inflammation-related molecules, and there have been fears that it might increase the risk of heart disease.

“That reflects a rather naive understanding of the biochemistry,” said Harris, who is director of the Metabolism and Nutrition Research Center of the University of South Dakota Sanford School of Medicine. “Omega-6 fatty acids give rise to both pro-inflammatory compounds and anti-inflammatory compounds. To say that they are bad because they produce pro-inflammatory compounds ignores the fact that they give rise to anti-inflammatory compounds as well.”

The major component of omega-6 fatty acids is linoleic acid, accounting for 85 percent to 90 percent of the total. Both linoleic acid and arachidonic acid give rise to pro-inflammatory and anti-inflammatory molecules, the journal report noted.

The advisory says that people should aim at getting at least 5 percent to 10 percent of their calories from omega-6 fatty acids which, like the omega-3 fatty acids found in some fish, are polyunsaturated. These PUFAs — polyunsaturated fatty acids — play crucial roles in growth and development and have a protective value if they replace saturated fats that can collect in arteries to form plaques that limit blood flow.

The committee headed by Harris conducted a two-year assessment looking at more than two dozen controlled and observational studies. Observational studies found that people who ate the most omega-6 fatty acids generally had a lower incidence of heart disease. In controlled trials, participants assigned to diets higher in omega-6 fatty acids had less heart disease.

The recommended daily intake of omega-6 fatty acids ranges from 12 grams to 22 grams a day, depending on age, gender and level of physical activity.

Harris said he meets those guidelines without much effort. “I keep to pretty much the standard American diet,” he said. “I use salad dressing, one of the most common sources of vegetable oils, which have omega-6 fatty acids in their most concentrated forms.”

Omega-6 fatty acids are also found in many baked goods and some foods that are fried with those acids. “Nuts do provide a good amount of omega-6, but not all oils,” Harris said. “Canola oil and olive oil are low in omega-6, but corn oil is good.”

Dr. Robert H. Eckel, a professor of medicine at the University of Colorado and a past president of the American Heart Association, said he avoids talking about percentages when asked about omega-6 fatty acid intake.

“Most patients don’t want to hear about percentages,” Eckel said. “I really emphasize maintaining an overall healthy diet.” If asked, Eckel points out that vegetable oils, nuts and seeds are good sources of omega-6 fatty acids.

“There has been a lot of talk about this concern,” Eckel said. “I’m glad that the American Heart Association went ahead and looked into the evidence of such a harmful effect, and it just isn’t there. This will comfort everyone who likes vegetable oil as part of a healthy diet.”


SOURCES: William S. Harris, Ph.D., director, Metabolism and Nutrition Research Center, University of South Dakota Sanford School of Medicine, Sioux Falls, S.D.; Robert H. Eckel, M.D., professor, medicine, University of Colorado, Denver; Jan. 26, 2009, Circulation, online; Feb. 17, 2009, Circulation, print edition


SOURCE: BioMed Central, news release, Dec. 17, 2008

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Turmeric - Anti-Aging Miracle Spice?

Turmeric is perhaps the most legitimate of the so-called superfoods. It has been extensively studied and researched; and, unlike Noni Juice or Goji Berries, turmeric has been around for centuries and doesn’t have a marketing campaign behind it. Basically, turmeric is just a spice that researchers are studying and discovering the health benefits in it and learning how turmeric may help with common anti-aging conditions.

What is Turmeric?

Turmeric is a ginger-like plant whose roots are gathered, dried and made into a spice for it’s flavor and health benefits. The scientific name of turmeric is Curcuma longa. It is a popular spice in many Indian and Asian dishes and a critical ingredient of curry. The turmeric spice found in grocery stores is the boiled, dried and powdered root of the turmeric plant (picture the ginger you see in the grocery store). Turmeric has a distinct yellow color and can stain clothes (sometimes it is even used as a dye or as food coloring.

How to Remove Turmeric Stains)

Personally, I love the way it tastes, especially on well-prepared Indian food (but be carefully, some of that delicious food can be high fat). If you are eating more turmeric because of the health claims being reported (see below), be sure that you are using real turmeric in your cooking and not a curry mix. Most of those mixes do not contain enough turmeric.

Nutritional Properties of Turmeric

The most interesting nutrient in turmeric is curcumin. This is the nutrient that has received attention in the media because researchers are interested in curcumin’s possibilities in fighting cancer and Alzheimer’s disease. Conclusive research on curcumin hasn’t happened yet, but there is a lot of potential. The curcumin in turmeric is thought to work because it is a strong anti-inflammatory agent.Apart from curcumin, turmeric contains high levels of iron and manganese and moderate levels of vitamin B6 and potassium -– all vitamins and minerals that are part of a healthy, balanced diet (but nothing so great as to take turmeric just for these vitamins/minerals).

Turmeric Supplements

You might find turmeric in health foods stores. I have seen turmeric tea (whose label claims it is popular in Okinawa where the people live longer than anywhere else in the world). You might also find turmeric pills as a health enhancer.

Turmeric Health Claims

A long list of health conditions are claimed to be helped by turmeric. Many of these are currently under research and conclusions have not been drawn yet. Here is a brief list of the conditions:

Keep in mind that in the studies behind these claims, participants weren’t simply eating a lot of curry with turmeric in it. They were given high doses of curcumin (the key nutrient in turmeric) and closely monitored by researchers. For example, in a study on cystic fibrosis, each patient received almost 500 mg of curcumin. They would have to eat almost a full gram of turmeric a day to get that much (that’s a lot of curry!). Many of the studies also look at a combination of high doses of curcumin along with other substances. Basically this research isn’t nutritional research looking for a new guideline, but pharmaceutical research seeking to produce new drugs based on curcumin.

Should I Eat More Turmeric?

Sure, it is a delicious spice used in much of the world’s cooking. Eaten regularly, it is possible that you will get enough curcumin to lower your risk of some age-related illnesses. Be sure that your foods is prepared in a healthy way and that there is plenty of turmeric used in the preparation.

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Wheatgrass is, essentially, a baby wheat plant that has been promoted for years for its anti-aging and health benefits. Wheatgrass can be served juiced or made into a powder.

What Is In Wheatgrass?

Wheatgrass has lots of chlorophyll, minerals, vitamins, amino acids and other nutrients. The idea is to harvest the wheatgrass at a time in its lifecycle when it has the highest nutritional density. Generally people take about a shot-glass size dose of wheatgrass, either “straight-up” or mixed in with a smoothie.

Health Claims of Wheatgrass

Like all superfoods, wheatgrass has a long list of health and anti-aging claims. Here are just a few:

  • improves digestion
  • increases energy
  • prevents illnesses such as cancer and diabetes
  • detoxifies the body

The biggest claim is that an ounce of wheatgrass juice is worth more than 2 pounds of fresh green vegetables. That claim, nutritionally, is just plain false. An ounce of wheatgrass juice has about the same nutritional make-up as an ounce of any green vegetable.

History of Wheatgrass

Wheatgrass is one of the original superfoods with a history dating back to the 1930s when health fanatics focused on wheatgrass after a series of experiments showed health benefits to chickens. People just went a little nutty for wheatgrass it seems.

Growing Wheatgrass

Lots of wheatgrass fans grow it themselves. It takes about two weeks from planting to harvest time. People who grow wheatgrass usually blend the grass into a juice and add it to smoothies or other drinks. If you don’t want to grow it yourself, you can find wheatgrass juice and dried wheatgrass powder or pills in almost any health food store.

Should I Bother With Wheatgrass?

Wheatgrass probably won’t do you any harm if you take a reasonable amount. Wheatgrass shots at juice bars are often over-priced; but if you like trying them, then you are adding the equivalent of an ounce or two of juiced vegetables, and eating more vegetables is always a good thing. Of course, wheatgrass tastes simply awful (to most people) and you’ll need a lot of sugar in your smoothie to overcome that. It might just be simpler to eat some broccoli.Back to Strange Foods for Longevity

Source: Wheatgrass . Dietary Supplements Database. National Library of Medicine. ROBERT BECKER, PEGGY WAGONER, GRACE D. HANNERS, ROBIN M. SAUNDERS. COMPOSSITIONAL, NUTRITIONAL and FUNCTIONAL EVALUATION of INTERMEDIATE WHEATGRASS (THINOPYRUM INTERMEDIUM). Journal of Food Processing and Preservation. Volume 15 Issue 1, Pages 63 – 77. 5 May 2007.

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Five Foods You Should Eat Every Day

By: Sue Gilbert


The wider the variety of the foods you eat, the better chance you have to get all the nutrients needed for good health. But there are some foods with such a strong link to disease prevention and a wealth of nutrients that it makes sense to eat them every day.

  1. Oranges (or orange juice): A great source of folic acid, fiber, antioxidants beta-carotene and vitamin C, and anticancer compounds flavonoids and carotenoids. Drink fresh orange juice; eat fresh oranges for snacks; make fruit salad with oranges, and toss peeled orange sections into a spinach salad.
  2. Dark Leafy Greens: Full of anticancer compounds, vitamins and minerals. Contains folic acid to help prevent neural-tube birth defects, antioxidants beta-carotene and vitamin C, fiber, and anticancer compounds beta-carotene and lutein. Try spinach, collard greens, kale, turnip greens. Eat raw or lightly cooked. Use in salads and stir-fry.
  3. Bran Cereal (or other rich source of wheat bran): Prevents constipation, is a potent anticancer agent, prevents polyps, may fight breast cancer by diminishing estrogen supplies. Mix in with your other cereals, make bran muffins, sprinkle on salads, mix into casseroles, even eat out of hand with a mix of raisins and nuts.
  4. Yogurt (low fat, with live cultures): Supplies calcium to prevent osteoporosis, boosts immune function, fights bacteria, has anticancer properties, may prevent yeast infections. Make fruit and yogurt smoothies, top vanilla yogurt with fresh fruit and granola, use on baked potatoes instead of sour cream.
  5. Green tea:Mounting evidence supports green tea’s cancer fighting properties, most likely due to it’s anti-oxidant content. Boosts metabolism and aids in weight loss or maintenance. Drink your green tea either with or without caffeine, either hot or iced. Most studies showing the weight loss benefits of green tea were designed with green tea being consumed with meals.

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What to Eat for Wrinkle-free Skin

By: Lynn Grieger

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Add grated carrots to spaghetti sauce. You won’t notice their presence and their carotene will feed your skin.
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