tag:www.naturalawakenings.com,2005:/categories/conscious-eating?page=64Conscious Eating Conscious Eating | Natural Awakenings Magazine Page 64Healthy Living Healthy Planet2019-08-28T16:14:03-04:00urn:uuid:daed637d-2d6c-45bf-84d5-7e4b8b08d4cd2019-08-28T16:14:03-04:002019-08-28T16:14:03-04:00Bottled Gold: Cooking Oil Choices for Best Health Benefits2009-04-01 03:00:00 -0400Monika Rice<p>All oils, by definition, are pure fat, but not all oils are created equal. Though many of us are accustomed to choosing easy to find vegetable and olive oils, intriguing options are showing up on grocery shelves across the country. Oils of grape seed, sesame, coconut, peanut, walnut, safflower, pumpkin and sunflower now greet us. With so many unfamiliar choices, we need to be aware that some oils are more useful than others, in terms of light, healthy and flavorful cooking.</p><h3>
<br>Bottled Benefits</h3> <p>“Fats and oils can be among the healthiest substances in your diet,” advises nutritionist Ann Louise Gittleman, Ph.D., “but only if they’re organic.” She notes that oils in conventionally grown seeds and nuts can be “a storehouse of fattening pesticides.” Like other nationally certified foods, organic oils produced without toxic and persistent pesticides are clearly preferable.</p><p>Liquid at room temperature, most oils are a blend of saturated, polyunsaturated and monounsaturated fatty acids, with the exception of coconut oil, a plant oil comprised mostly of saturated fatty acids, which is solid at room temperature. Its composition makes coconut oil safe for high-heat cooking and searing, without risking oxidation of the oil and the introduction of free radicals into the food, a risk when oils high in polyunsaturated fats, such as walnut and sunflower oils, are exposed to high heat. <strong><br></strong></p><p>Canola oil rates high among nutritionists and physicians because it, too, can help lower the risk of heart disease. Extracted from rapeseed, a plant in the cabbage family, its generous helping of omega-3s helps qualify it as the best fatty acid composition (good versus bad fat) among oils. Its mild taste also makes it a preferred selection for cooking and baking.</p><p>Look for organic, expeller-pressed brands of canola oil, advises Dr. Andrew Weil. “When extracted with chemical solvents or high-speed presses that generate heat, canola oil’s fatty acid chemistry is altered in undesirable ways,” he says.</p><p>Olive oil, a top-seller around the world, is renowned as the Mediterranean secret to good health and long life. Its distinct flavor complements multiple heart-healthy ingredients. Research attributes olive oil’s particular benefits to its monounsaturated fat content, which can lower the risk of heart disease by reducing cholesterol levels. It’s also a good source of vitamins E, A and K, and abundant in polyphenols, a powerful class of antioxidants.</p> <h3>
<br>Flavor Factors</h3> <p>Oils pack plenty of flavor punch, so small amounts can go a long way. Few are as multitasking as olive oil. Extra virgin olive oil, the least processed and most flavorful type, works best in unheated dips or sauces, salad dressings and marinades. Virgin olive oil, slightly more acidic, is useful for general cooking.</p><p>Russell Scott, certified master chef and executive chef at Isleworth Country Club, in Windermere, Florida, and a former associate professor at the Culinary Institute of America, lauds olive oil’s versatility. “There are lots of varieties,” he advises, “and it has a great flavor that holds up during cooking.”</p><p>Nut oils like walnut and almond are also favorites of Scott. Though many have strong flavors, most have low smoke points, so Scott suggests adding them at the end of cooking. “Just a drizzle can wake up a dish,” he notes.</p><p>Seed oils burst with distinctive tastes, too. Pumpkin seed oil, a recent addition to American cuisine, is a polyunsaturated powerhouse of antioxidants. Try it as a memorable, last-minute seasoning for fish or a delectable enhancement to steamed vegetables. Grapeseed oil, high in heart-healthy vitamin E, has a high smoke point, so it’s good for stir-frying and sautéing. Its light, nutty and slightly fruity taste is the perfect foil for fruit salads or baby greens that might be overpowered by olive oil’s more robust flavor.</p><p>Untoasted sesame seed oil is another culinary multitasker with a high smoke point, although toasted sesame oil is usually used as a flavoring agent only, rather than in cooking. European or cold-pressed sesame oil is light in color and nutty in flavor; the Asian variety is made from toasted seeds, giving it a darker color and more pronounced taste.</p><p>A final tip: For the optimum culinary adventure, choose oils in glass bottles to avoid the risk of the oils interacting with chemicals found in plastic containers and to ensure the freshness and genuine flavors of the product.</p> <p><em><br>Primary sources:</em><span class="link-external"><a href="http://www.oliveoilsource.com/"><em><br>www.OliveOilSource.com</em></a></span><em>; </em><span class="link-external"><a href="http://www.medicalnewstoday.com/"><em>www.MedicalNewsToday.com</em></a></span><em>; </em><span class="link-external"><a href="http://www.mayoclinic.com/"><em>www.MayoClinic.com</em></a></span><em>; </em><span class="link-external"><a href="http://www.coconutresearchcenter.org/"><em>www.CoconutResearchCenter.org</em></a></span><em>, <br></em><span class="link-external"><a href="http://www.drweil.com/"><em>www.DrWeil.com</em></a></span><em>; </em><span class="link-external"><a href="http://www.theepicentre.com/"><em>www.TheEpicentre.com</em></a></span><em>.<strong><br></strong></em></p><div class="body-sidebar-right p-4">
<strong>Caper and Olive Tapenade<br></strong><br>5 tablespoons capers<br>½ cup green or black olives <br>2 flat anchovy filets, or to taste<br>4 garlic cloves<br>½ cup extra virgin olive oil<br><br>Coarsely chop ingredients or blend in a food processor. Spoon the spread over slices of crusty French or sourdough bread, serve as a dip with vegetables, or use as a savory sauce over pasta.<br><br>Source:<span class="link-external"><a href="http://www.oliveoilsource.com/recipes.htm"><br>www.OliveOilSource.com/recipes<br>.htm</a></span>
</div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:b0f84e72-1dea-4fd3-8fa1-fb2de32f23b72019-08-28T16:30:33-04:002019-08-28T16:30:33-04:00Grapes Protect the Heart: Eat this Fruit to Reduce Your Risk2009-03-01 03:00:00 -0500Anonymous<p>Could eating grapes fight high blood pressure and possibly reduce other factors linked to heart disease? A new University of Michigan Cardiovascular Center study suggests just that, revealing tantalizing clues to the heart-healthy power of grapes.</p><p>The study fed laboratory rats a powder of regular table grapes (a blend of green, red and black grapes, containing the skin, flesh and seeds), mixed into a diet that was either low or high in salt. The control group received no grapes. After 18 weeks, the rats receiving the grape-enriched meals had lower blood pressure, better heart function, reduced inflammation throughout their bodies and fewer signs of heart muscle damage. The grapes’ heart-protective effects are thought to be due to their high level of phytochemicals, naturally occurring antioxidants contained in whole grapes.</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:798a50c9-60aa-4087-a231-fc7126ae705c2019-08-28T16:30:40-04:002019-08-28T16:30:40-04:00Brain Insurance: Vitamin B12 May Protect the Mind2009-03-01 03:00:00 -0500Anonymous<p>Vitamin B12, a nutrient found in meat, fish and milk, may protect against loss of brain volume in older people, according to a recent study published in the journal, Neurology.</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:b6747789-a315-4c38-aa1f-94bcca71b2182019-08-28T16:30:41-04:002019-08-28T16:30:41-04:00Green Foods: A Natural Nutrient Boost2009-03-01 03:00:00 -0500Dian Freeman<p>Which is better for our health: fresh greens or “greenfoods,” dehydrated vegetables in powder or pill form? It’s up to us, as individual consumers, to learn more about the choices and make informed decisions.</p> <p>Dr. Andrew Weil, who offers many nutritional supplements on his website, DrWeil.com, is a staunch proponent of eating fresh, green vegetables; he can be seen on television picking veggies from his garden. “Dark, leafy greens and green vegetables are full of natural agents that can protect health,” Weil advises. “They’re a great source of vitamins, minerals and fiber. Some—including spinach, collards, kale and broccoli—contain antioxidants that help protect aging eyes from developing cataracts and macular degeneration. They may also protect against clogging of the carotid arteries in the neck and help reduce the risk of cancer.”</p><p>Weil notes that researchers are finding that some important vitamins and minerals protective against disease are required in amounts that may be difficult to obtain through diet alone. Many Americans don’t have the option of picking fresh vegetables, although more of us are picking up the next best thing from the local farm stand. Instead, most families purchase “fresh” vegetables from a supermarket, which typically stocks produce from distant, massive agribusinesses. Those veggies may have been harvested days or weeks prior to arriving at the store—and every minute a vegetable is exposed to air and light after harvesting diminishes its enzyme and nutrient values. Foods from local farm stands retain more nutrients, but availability is seasonal and limited to regional crops.</p><p><br>Gary Null, Ph.D., believes a more realistic answer to the dearth of green vegetables in the average American diet is greenfoods. This award-winning investigative journalist, documentary filmmaker, talk radio host and author of 70 books, leverages his considerable expertise advocating alternative medicine and natural healing (see <span class="link-external"><a href="http://www.garynull.com/">www.GaryNull.com</a></span>). Among the first to design a greenfood supplement, his version contains a mix of organically grown greens harvested fresh, and then juiced and immediately dehydrated at a low temperature to preserve nutrients. The resulting “superfood” powder can be easily added to foods and beverages. </p><p>Most greenfood preparations include immature, nutrient-rich grasses such as oat, wheat or barley grass; microalgae such as spirulina and chlorella; and chlorophyll-rich vegetables like parsley, broccoli and kale. Some formulas include fruit for extra antioxidant value and flavor. Greenfood preparations are designed to meet more of the body’s nutritional needs than the single salad and side serving of steamed vegetables the average American tries to consume each day.</p><p>Some greenfoods are even designed as whole food products for people who don’t eat fish, eggs or meat, because vegetarian diets are often low in protein, essential fatty acids and vitamin B12, all abundant in flesh foods. Spirulina, or blue-green algae, is a favorite of vegetarians, because it is high in protein. Many algae provide the B12 vitamin unavailable in other vegetables and are also a rich source of essential fatty acids. <img alt="" src="//cdn0.locable.com/uploads/resource/file/626885/Green-Foods-Cup.jpg"></p><p><br>Dr. Joseph Mercola, another national health advisor, <span class="link-external"><a href="http://www.drmercola.com/">www.DrMercola.com</a></span>, touts chlorella, a natural green algae found in many greenfood preparations. He credits it with strengthening the immune system and providing enzymes and intestinal flora that support digestion and elimination. Microalgae’s beta-carotene content also provides antioxidants. A paper he published in the Journal of Nutritional and Environmental Medicine further concluded that “Chlorella works to effectively filter out toxins from your body.”</p><p>Microalgae are high in chlorophyll, a common ingredient in all greenfoods, with chlorella offering the highest levels. Chlorophyll is chemically similar to human blood. Natural practitioners through the ages have used it to help rebuild human red blood cells, especially after blood loss due to injury or childbirth, and to freshen breath and bowels. Chlorophyll is considered an excellent source of vitamins and minerals and is especially high in magnesium. In addition, an article in Nutrition Research magazine writes that some studies “demonstrate that commercial chlorophyll… is strongly antimutagenic.” Thus, recent claims for its anti-cancer properties.</p><p>The medical science community of dieticians, government- and pharmaceutically-funded researchers and medical doctors mostly remains skeptical of claims about chlorophyll’s healthful benefits, because many studies have been inconclusive. In answer, the natural health community might argue that modern scientific researchers lack financial incentives to test traditional natural remedies fairly; the bigger money is in the drugs prescribed when nutrients become depleted in the human body, leading to illness.</p><p>Whole-food purists may prefer fresh vegetables and the medical science community may scoff at the value of greenfoods, but those curious about greenfood supplements still possess the freedom to try them. Because traditional health uses of natural products are strongly censored in the United States, the proof of their value is in the results obtained after trying them. If bowels function better, digestion improves, muscles become toned, energy levels rise and skin and eyes shine after consuming these products on a regular basis, then greenfoods may well be the superfood that their proponents claim them to be.<br> </p><p><em>Dian Freeman is certified in clinical nutrition and holistic health with a private consultation practice in Morristown, NJ. She lectures widely and teaches health seminars, cooking classes and a nutritional certification course. Connect at </em><span class="link-mailto"><a href="mailto:AboutHealth@att.net"><em>AboutHealth@att.net</em></a></span><em> or visit </em><span class="link-external"><a href="http://www.wellnesssimplified.com/"><em>www.WellnessSimplified.com</em></a></span><em>.</em> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:f11ae890-34c2-44f5-87d3-df11d89957c12019-08-28T16:30:42-04:002019-08-28T16:30:42-04:00New Role for Chicken Soup: It Fights Colds--and May Help Lower Blood Pressure2009-03-01 03:00:00 -0500Anonymous<p>Japanese scientists have found that chicken soup, long a popular home remedy for the common cold, may have a new role. They found that the soup helps, alongside medication and other measures, in fighting high blood pressure. Chicken parts, such as legs, often used in the soup, contain collagen, known to help decrease blood pressure.</p><p>Source: Journal of Agricultural and Food Chemistry, 2008.</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:034ddf8d-5c51-462f-85d0-cf3b4b226bda2019-08-28T16:18:19-04:002019-08-28T16:18:19-04:00Energy Drinks: Exercise Caution: Before Your Next Workout, Read This2009-02-01 03:00:00 -0500Anonymous<p>Fans of workouts and athletics need to exercise caution when it comes to imbibing so-called energy drinks, according to Johns Hopkins University scientists, who have spent decades researching the effects of the caffeine they contain. They report that caffeinated energy drinks, often marketed as “performance enhancing,” should carry prominent labels that note their caffeine content and warn of potential health risks. Caffeine is a drug, and caffeine intoxication can lead to nervousness, anxiety, insomnia, gastrointestinal upset, rapid heartbeat and in rare cases, even death, according to the literature.</p><p>Research reveals that the caffeine content of energy drinks varies over a 10-fold range. Some brands contain the equivalent of 14 cans of Coca-Cola, according to the September, 2008 issue of the international journal Drug and Alcohol Dependence.</p><p>The market for energy drinks, now estimated at $5.4 billion in the United States, is expanding at an annual rate of 55 percent. Yet consumers, especially teens and young adults, remain largely unaware of the health risks associated with excessive caffeine consumption.</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:6367d82b-45b6-41d4-8c3d-8e2cbc5b7a6c2019-08-28T16:18:22-04:002019-08-28T16:18:22-04:00Asparagus Aphrodisiac: The 19th-century French Were on to Something2009-02-01 03:00:00 -0500Anonymous<p>In 19th-century France, bridegrooms were served three courses of asparagus at their prenuptial dinner for good reason: asparagus is an excellent source of potassium, fiber, vitamins A, C, B6 and folic acid. The latter is said to boost histamine production necessary for the ability to reach orgasm in both sexes.</p><p><br>Source: TheFoodPaper.com</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:6f60af3b-8057-49c7-a79c-ccb9bcff68712019-08-28T16:18:25-04:002019-08-28T16:18:25-04:00Keys to Heart Health: Ten Ways to Lower Cholesterol Naturally2009-02-01 03:00:00 -0500Janet Bond Brill <p>Cardiovascular disease, manifested primarily as heart attacks and stroke, is America’s number one killer, dwarfing all other causes of death, including cancer and diabetes. More than 107 million of us have an unhealthy level of cholesterol, a major risk factor for cardiovascular disease. But, there are easy ways we can take charge of our heart health. The secret is to simply add in eight foods, a fiber supplement and a short walk to our daily routine. Together, they can significantly and quickly lower bad LDL cholesterol levels and decrease risk of developing heart disease. Here’s how:</p><p><strong><em>Eat Oatmeal</em></strong> – Oats are a highly nutritious whole grain filled with a special type of cholesterol-lowering, soluble fiber called beta-glucan, which soaks up cholesterol and pushes it through the digestive system so that it is not absorbed. The fiber in oats also binds up bile acids in the intestine so that they are excreted. This forces the liver to make more bile acids to replenish the lost supply, which leads to lower LDL cholesterol. They also contain a powerful, unique antioxidant, which counteracts the destructive and atherosclerosis-inducing damage of unstable free-radicals.</p> <p><strong><em>Eat Almonds</em></strong> – Almonds are chockablock with heart-healthy ingredients such as monounsaturated fat (like olive oil) and fiber. They are one of the best sources of Vitamin E, a potent antioxidant that blocks the toxic changes to LDL and helps keep cholesterol from building up in plaque. But, only eat a handful of almonds or any nuts daily, because they are high in calories.<img alt="" src="//cdn3.locable.com/uploads/resource/file/625746/Keys-to-Heart-Health-Nuts.jpg"></p> <p><strong><em>Eat Flaxseeds</em></strong> – Flaxseeds are a wonderful plant source of omega-3 anti-inflammatory fats, a plus in countering the inflammatory disorder atherosclerosis. Two other components of flaxseeds actually target LDL cholesterol: lignan and fiber. Lignans are hormone-like plant chemicals that function as powerful antioxidants and dampen the actions of two key cholesterol-producing enzymes. Be sure to eat only ground flaxseeds, or else their thick coating inhibits digestion.</p> <p><strong><em>Eat Beans</em></strong> – A delicious, low fat source of protein, beans are full of heart healthy vitamins and minerals and are one of the richest sources of cholesterol-lowering soluble fiber. Legumes such as beans, peas and lentils reduce LDL by promoting healthy populations of friendly bacteria in the colon, which ferment the beans, releasing healthful byproducts that travel to the liver and squelch production of cholesterol.</p> <p><strong><em>Eat Apples</em></strong> – An apple a day keeps the cardiologist away. They serve up a cholesterol-lowering fiber called pectin. Another ingredient in apples, called polyphenols, functions as a strong antioxidant and prompts the liver to clear LDL cholesterol. Eating the apple skin ensures the highest level of antioxidant intake.</p><p class="pullquote">“Let food be thy medicine and let<br> thy medicine be thy food.”</p> <p><strong><em>Eat or take Phytosterols</em></strong> – Phytosterols, a plant’s version of cholesterol, are a highly effective means of reducing LDL because they masquerade as cholesterol and are absorbed into the intestinal cells in lieu of cholesterol. Phytosterol-fortified products on the market, which have an excellent safety record, range from orange juice to yogurt. One favored phytosterol supplement is Cholest-Off. The single caveat: Absorption of fat-soluble vitamins may decrease with phytosterol intake. Following the government-advocated “5-a-day” intake of <img alt="" src="//cdn2.locable.com/uploads/resource/file/625747/Keys-to-Heart-Health-Beans.jpg">fruits and vegetables offsets this effect.</p> <p><strong><em>Eat Soy Protein</em></strong> – Soy foods are low in saturated fat, cholesterol-free and packed with vitamins, minerals and fiber. Soy is a near-perfect protein choice instead of animal protein. Soy contains isoflavones, hormone-like substances that lower LDL by promoting an increase in uptake of LDL by the liver. Soy also exhibits a strong antioxidant capacity, linked with decreased inflammation of the arteries. Don’t be misled by the bad press soy has received lately. The U.S. government has given soy its stamp of approval as a safe food to help prevent heart disease. Soy is not only a heart-healthy food, it is also associated with reduced risk of cancers. Two thirds of the world’s population eats soy.</p> <p><strong><em>Eat Garlic</em></strong> – Garlic is a regular chemical factory, with lots of active ingredients that not only lower LDL, but also function as powerful antioxidants and blood thinners. Garlic lowers LDL by dampening the activity of the main cholesterol-producing enzyme in the liver. Eating as little as a clove a day has been shown to rev up the body’s ability to dissolve blood clots, which can precipitate a heart attack by sealing off plaque-filled arteries.<img alt="" src="//cdn0.locable.com/uploads/resource/file/625748/KeystoHeartHealthFoodHeart.jpg"></p><p><strong><em>Take Metamucil</em></strong> – When people think of laxatives, they think about regularity. But the psyllium seed husk fiber in Metamucil is one of nature’s most potent cholesterol-lowering agents. It lowers LDL by promoting bile acid excretion (somewhat like oats) and by preventing the absorption of cholesterol into the body. A healthy digestive tract is a bonus.</p> <p><strong><em>Walk </em></strong>– Walking is one of the simplest, safest and least expensive LDL-lowering strategies. Walking just 30 minutes a day protects the heart by increasing the size of LDL particles (bigger is better), decreasing inflammation and targeting dangerous belly fat. Just remember to pick up the pace, because faster is better for health and longevity.</p> <p>Adopting these 10 simple steps into our day is a proven, effective alternative or complement to prescription medications for lowering cholesterol and preventing heart disease. As Hippocrates counseled long ago, “Let food be thy medicine and let thy medicine be thy food.”<br> </p> <p><em>Janet Bond Brill, Ph.D., is a registered dietitian, licensed dietitian/nutritionist and author of Cholesterol Down: 10 simple steps to lower your cholesterol in 4 weeks—without prescription drugs. She’s a nationally recognized nutrition, health and fitness expert, specializing in cardiovascular disease prevention. Visit </em><span class="link-external"><a href="http://www.cholesteroldownbook.com/"><em>www.CholesterolDownBook.com</em></a></span><em> or </em><span class="link-external"><a href="http://www.drjanet.com/"><em>www.DrJanet.com</em></a></span><em>.</em></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:3664fdef-9912-4c98-8dd4-7eb6c4ce10e12019-08-28T16:18:27-04:002019-08-28T16:18:27-04:00For Love and Heart: A Delicious Way to Keep Heart Disease at Bay2009-02-01 03:00:00 -0500Anonymous<p>Dark chocolate comprises a true gift of the heart, both pleasing the palate and keeping the risk of heart disease at bay, according to a recent article published in The Journal of Nutrition. A moderate amount of the sweet treat works best.</p><p>In their study, researchers focused on the complex mechanism of inflammation, a risk factor for the development of cardiovascular disease. They note that the high amounts of antioxidants in the cocoa seed, in particular flavonoids and other polyphenols, appear to have a beneficial effect on the inflammatory state. But the amount of chocolate consumed also plays a crucial role. An average of 6.7 grams per day, corresponding to one small square of chocolate, two to three times a week, is sufficient to reap chocolate’s protective effect. Beyond these amounts the benefits tend to disappear.</p><p>Incidentally, milk chocolate does not have the same heart-healthy effects, because its milk content interferes with the absorption of cocoa’s antioxidants.</p><p><br>Source: Catholic University, 2008</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:a131ed59-f9fd-4dbe-a24b-d699ca741ef52019-08-28T16:06:31-04:002019-08-28T16:06:31-04:00Oregano Fights Inflammation: More than Just a Seasoning2009-01-01 03:00:00 -0500Anonymous<p>Oregano does more than give pizza and spaghetti an unmistakable Italian flavor. German and Swiss scientists have discovered that this herb also contains substances that help alleviate inflammation in the body.</p><p><br>Source: Bonn University and ETH Zürich, 2008</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>