Iron
Iron is one of the components of hemoglobin, the substance in red blood
cells that helps blood carry oxygen throughout the body. It’s also
essential for the proper function of several chemical reactions in
several of the body’s cells and tissues. There are times when
supplementing with iron is beneficial, like during pregnancy, or when a
deficiency has been identified. However,
its accumulation over time may be detrimental because it generates
oxidative stress, a byproduct of energy production, which contributes to
chronic diseases — specifically cardiovascular disease and brain
disorders like Alzheimer’s disease. Stick to food sources for your daily
iron intake unless a medical condition warrants supplementing.
Excessive red meat consumption can lead to a harmful excess of this
nutrient.
The iron in food comes from two sources: animals and
plants. Iron from animal sources is known as heme iron, and is found in
some meats and fish. Iron from plants is known as nonheme iron, and is
found in certain vegetables and in iron-fortified foods like breakfast
cereals. Heme iron is better absorbed by the body than nonheme iron.
Food sources: Excellent plant food sources of iron are white beans, raw
cacao, popcorn, spinach, fortified cereal, oatmeal, beans and lentils.
It’s a good idea to combine nonheme iron foods with vitamin C to
increase the absorption of iron. Heme iron is found in some meats and
fish.
Vitamin K
Often referred to as “the forgotten
vitamin” Vitamin K is a fat-soluble vitamin that is only recently being
recognized for it’s critical role in our health. There are 3 basic forms
of vitamin K: K1, K2, and K3, but there are subtypes as well. K1 is
preferentially used by the liver to activate blood clotting proteins. K1
is most well known for the important role it plays in blood clotting.
You’re most likely getting K1 from your leafy green vegetables, though
national data suggests that only about one in four Americans meets the
goal for vitamin K intake from food. This puts K2 deficiency at about
the same level as vitamin D deficiency. Eat more kale, lettuce, spinach,
and broccoli to boost your K1 intake.
Studies show that K2 is
preferentially used by other tissues to deposit calcium in appropriate
locations, such as in the bones and teeth, and prevent it from
depositing in locations where it does not belong, such as the soft
tissues, including the pineal gland which can be overly calcified
without the addition of K2 in the diet. A calcified pineal gland can
affect melatonin production as well as wake/sleep schedules of the body.
Vitamin K2 is absolutely essential to building strong bones, and
studies suggest it may help prevent osteoporosis. K2 (spcifically
menaquinone 7 or M7, one of the subtypes of K2) may help reduce the risk
of prostate cancer and heart disease as well as crucial parts of other
bodily processes.
Supplementing your Vitamin K2 is highly
recommended. Although K2 is still being investigated, it is thought that
the average person needs 180 to 200 micrograms of K2 daily. Vitamin K2
is found in fermented veggies like sauerkraut and is most prevalent in a
popular Japanese dish called Natto. Hard and soft cheese as well as raw
butter from grass fed cows are also on the short list of foods high in
the beneficial M-7 subtype of K2.
Precautions: “If you are
pregnant or nursing, you should avoid vitamin K2 supplementation higher
than the RDA (65 mcg) unless specifically recommended and monitored by
your physician. If you have experienced stroke, cardiac arrest, or are
prone to blood clotting, you should not take vitamin K2 without first
consulting your physician,” warns Dr. Mercola.
Vitamin K3
(menadione) is a potent synthetic (man-made) form of vitamin K that is
not generally used in humans, though some alternative medical
practitioners claim that vitamin K3 is also an anti-cancer agent.
Food sources: Kale, lettuce, spinach, and broccoli, mustard greens,
Brussels sprouts, and sauerkraut, fermented vegetables for Vitamin
Magnesium
Magnesium is critical for energy production. It contributes to the
structural development of bone and is required for vital things like the
synthesis of DNA. Magnesium also plays a role in the active transport
of calcium and potassium ions across cell membranes, a process that is
important to nerve impulse conduction, muscle contraction, and normal
heart rhythm. Magnesium also helps to lower blood pressure, which is
vital in the prevention of heart disease. Magnesium is an abundant
mineral in the body and is naturally present in many foods. It’s also
added to other food products, and available as a dietary supplement.
Zinc
Zinc is an essential mineral required by the body for keeping a healthy
immune system, building proteins, triggering approximately 100 enzymes,
maintaining a sense of smell, and creating DNA. It can also help the
cells in your body communicate by functioning as a neurotransmitter.
A daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system.
Food sources: Fortified breakfast cereals, chickpeas, wheat germ, cashews, pumpkin seeds, sesame seeds and oysters.
Recommended daily dosage: 8 mg for women -11 mg for men
Check with your doctor before adding new supplements to your diet.
Remember it’s always best to get these nutrients from food whenever
possible. Let food be thy medicine.
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One of the easiest and most effective ways to promote good health and
to help protect against cancer is with your diet. The American Cancer
society estimates that one third of all American cancer deaths might be
diet-related. The conclusion is really pretty simple: kick cancer-loving
food to the curb; embrace healthful food. The foods on this list,
prepared by the Cancer Cure Foundation,
have the ability to help stave off cancer and some can even help inhibit
cancer cell growth or reduce tumor size. The list is not complete–there
are other anti-cancer edibles–but this features the all-stars and is an
excellent starting point. (Click through to the last page for a
printable quick-list.)
Broccoli, cabbage, and cauliflower have a
chemical component called indole-3-carbinol that can combat breast
cancer by converting a cancer-promoting estrogen into a more protective
variety. Broccoli, especially sprouts, also have the phytochemical
sulforaphane, a product of glucoraphanin–believed to aid in preventing
some types of cancer, like colon and rectal cancer. Sulforaphane induces
the production of certain enzymes that can deactivate free radicals and
carcinogens. The enzymes have been shown to inhibit the growth of
tumors in tests. However, be aware that the Agriculture Department
studied 71 types of broccoli plants and found a 30-fold difference in
the amounts of glucoraphanin. It appears that the more bitter the
broccoli is, the more glucoraphanin it has. Broccoli sprouts have been
developed under the trade name BroccoSprouts that have a consistent
level of sulforaphane–as much as 20 times higher than the levels found
in mature heads of broccoli.
.
Kale has indoles, nitrogen
compounds which may help stop the conversion of certain lesions to
cancerous cells in estrogen-sensitive tissues. In addition,
isothiocyanates, phytochemicals found in kale, are thought to suppress
tumor growth and block cancer-causing substances from reaching their
targets.
Mushrooms: Shiitake, maitake, reishi, Agaricus blazei
Murill, and Coriolus Versicolor appear to help the body fight cancer and
build the immune system. These mushrooms contain polysaccharides,
especially Lentinan, powerful compounds that help in building immunity.
They are a source of Beta Glucan. They also have a protein called
lectin, which attacks cancerous cells and prevents them from
multiplying. They also contain Thioproline. These mushrooms can
stimulate the production of interferon in the body.
Seaweed and
other sea vegetables contain beta-carotene, protein, vitamin B12,
fiber, and chlorophyll, as well as chlorophylones–important fatty acids
that may help in the fight against breast cancer. Many sea vegetables
also have high concentrations of the minerals potassium, calcium,
magnesium, iron, and iodine.
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If you’ve read my recent article “The Ugly Truth about Starbucks’
Pumpkin Spice Latte” and are ready for a delicious beverage that’s
packed full of healthy and wholesome ingredients, then my recipe for “A
Better Pumpkin Spice Latte” is for you.
This recipe can be made
with your favorite coffee but I urge you to at least try it with
roasted dandelion. When dandelion root is
roasted it takes on a coffee-like flavor. You may be scoffing at the
thought of a dandelion latte but roasted dandelion root is perhaps the
most overlooked natural superfood available. It grows almost everywhere,
so it is a renewable resource to say the least. It is packed with
health benefits:
It boosts energy and immunity against disease according to a study in the journal Molecules.
It purifies the blood and helps alleviate anemia by significantly
increasing both red and white blood cells, according to a study
published in Advances in Hematology.
If the thought of
pulling up dandelions from your yard doesn’t sound appealing, you can
purchase dandelion root in most health food stores. It is available
roasted or raw.
If you’re using raw dandelion, cut into small
chunks, place in a 200 degree Fahrenheit oven for 1 to 2 hours depending
on light or dark roast preference. Longer roasting times produce a
darker roast taste. Grind in a high-powered blender or coffee grinder.
Store in an air-tight glass jar. Some health food stores sell
pre-roasted and ground dandelion root already prepared. It is often
labelled “coffee substitute.”
If you’re harvesting dandelion
root be sure to choose an area free of pesticides and lawn sprays. I’ve
found it easiest to harvest after a rainfall when the ground is soft.
Super Health-Boosting Pumpkin Spice Latte
This delicious pumpkin spice latte is much lower in sugar and devoid of
artificial ingredients that plague commercial varieties of the
beverage. If you prefer a sweeter drink, simply increase the amount of
coconut sugar used. You can serve it hot or iced, depending on your
preference.
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The term “superfood” has been bandied about quite a bit recently. But
if there is one food that truly deserves the moniker, it’s the mighty
coconut.
For decades, coconut oil was maligned for its high
saturated-fat content. Now, however, it’s becoming the darling of many
health experts.
This is because in the past decade or so, the supposed dangers of saturated fats have been seriously called into question (for more on this, see “A Big Fat Mistake“).
Meanwhile, recent research has also revealed that most of the saturated
fat found in coconuts — lauric acid — is a medium-chain triglyceride
(MCT), a type of fat particularly coveted for its health and fitness
benefits.
“MCTs are fats that digest and absorb more rapidly,” says
Adriane Angarano, CN, a Seattle-based functional and holistic
nutritionist. “They go directly to the liver to be utilized for energy
instead of stored as fat.”
Research shows that eating MCTs helps you
burn more calories, satisfy hunger more quickly, and assist in
regulating weight better than the long-chain triglycerides predominant
in most vegetable oils.
In studies on rats, virgin coconut oil has
been shown to reduce blood serum levels of LDL (“bad”) cholesterol while
raising HDL (“good”) cholesterol. It also appears to help blood
coagulation and improve antioxidant status.
Nutritionists say MCTs
can also play a key role in higher-fat, lower-carb diets, which seem to
help epilepsy, cancer, and Alzheimer’s patients.
Organic,
extra-virgin coconut oil — the gold standard in terms of flavor and
nutrition — also has rich anti-inflammatory, antifungal, antiviral, and
antimicrobial properties.
Plus, it serves an amazing number of
non-edible purposes. In coconut-loving Malaysia, the word for coconut
tree translates as “the tree of a thousand uses.” Here are just a few.
Instead of butter, fry or scramble your eggs in coconut oil, and try slathering it on toast.
Stir a spoonful in your oatmeal or spread on pancakes for a lower glycemic load.
Making your own granola? Baking treats? Swap in coconut oil instead of typical vegetable oil or shortening.
Whirl into smoothies for longer-lasting energy and an instant hit of cholesterol-improving lauric acid.
Even unrefined coconut oil has a relatively high smoke point,
making it great for higher-temperature cooking, such as stir-frying or
sautéing. Try cooking your dark leafy greens using coconut oil and a
little sea salt.
Make theater-style popcorn by heating kernels
in coconut oil in a heavy kettle. Once popped, drizzle a mixture of
melted coconut oil and butter over the top.
As an alternative to
a latte or coffee with cream, in a blender combine 1 tablespoon coconut
oil, 1 tablespoon unsalted grassfed butter, and 1 cup of coffee until
it’s creamy and no oil is floating on the surface, about 20 to 30
seconds. Spike with vanilla or cinnamon, if desired.
Mash into sweet potatoes or use to cook sweet-potato fries for a rich, nutty flavor.
When making homemade mayo, replace half the olive oil with coconut
oil. Or replace the oil in your favorite homemade salad dressing.
For a quick treat, melt and mix with dark chocolate to make fudge or
bark. Or pour the liquid mixture over a scoop of cold ice cream. It will
harden instantly, like on a classic dipped cone.
Eat it by the spoonful, right out of the jar — a quick supplement and snack combined.
Body Care
Mix a little baking soda with coconut oil for a quick homemade tooth polish.
Make a chemical-free deodorant from solid coconut oil, baking soda,
arrowroot powder or cornstarch, plus a few drops of your favorite
essential oil, such as lavender. (For a recipe, see “Homemade
Deodorant: B.O. No Mo’“.)
The natural analgesic properties of
virgin coconut oil can help take some of the sting out of bug bites,
chicken pox, and poison ivy, and aid skin in healing faster. Coconut oil
is also a natural sunburn soother.
Skip petroleum-based lip balms and create your own from coconut oil, beeswax, and vitamin E. Massage your hair and scalp with coconut oil prior to shampooing to promote hair health.
Use as an all-over body moisturizer to smooth dry skin and add
sheen. Slather on after your shower, or try adding a few tablespoons to
your bath. Great as massage oil, too.
Use as a shaving cream — great for chemically sensitive folks.
New parents use coconut oil to help combat diaper rash. Not only
does it sooth a baby’s bum, it also contains antibacterial agents that
fight infection and promote healing.
General Health
Consider
taking coconut oil as a supportive treatment in preventing and fighting
systemic fungal conditions, including athlete’s foot and vaginal yeast
infections. The oil’s caprylic acid helps degrade the cellular membrane
of theCandida albicans fungus, limiting its ability to colonize.
To help relieve seasonal allergy discomfort and itch, try rubbing a
little oil in your nostrils. It’s also a good immune-system booster and a
strong anti-inflammatory, both of which can help ease allergy symptoms.
For earaches, melt a little bit of coconut oil, cool to room
temperature, place in an eyedropper, and put several drops in the
affected ear. The oil’s antimicrobial qualities can help fight low-grade
infections.
Anti-inflammatory coconut oil can help canker sores and cold sores heal faster.
Allow a tablespoon of coconut oil to melt in your mouth, then swish
it around for 10, ideally 20, minutes to draw out impurities and
moisturize oral tissue. Then spit it out and rinse with water. Known as
“oil pulling,” this ancient practice has grown increasingly popular in
recent years. Research has shown it effectively combats bad breath and
plaque.
Try coconut oil as an acne preventive. A 2009 study
found that lauric acid can kill the bacteria that promote inflammatory
acne. Rub a bit onto vulnerable areas.
Household
Season your
cast-iron pan with solidified coconut oil. Coat interior surface, then
let the pan sit in a 300-degree-F oven for 20 minutes.
Create a
quick furniture polish by mixing 3/4 teaspoon coconut oil and 1/4 cup
lemon juice. First remove dust, then rub in coconut mixture with a
clean, soft cloth, and buff to a gleaming shine.
Combine 1/4 cup of coconut oil with 20 drops of citronella oil for a nontoxic bug repellent.
Gum in your hair? Unknown sticky substance on the couch? Combine coconut oil with baking soda and rub.
Use it on your dog to ward off fleas, soothe dry skin, and smooth
fur. (Some pet owners also mix coconut oil into pet food for an extra
boost of nutrients and healthy fats.)
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1. Beans
Beans contain a number of phytochemicals, which have been shown to
prevent or slow genetic damage to cells. While this makes beans
beneficial for helping to reduce your risk of many types of cancer,
specific research has suggested they are especially potent in preventing
prostate cancer. As an added bonus, the high fiber content of beans has
been connected with a lower risk of digestive cancers. Read about cool beans here.
2. Berries
The two most widely studied cancer-fighting compounds in berries are
ellagic acid (richest in strawberries and raspberries) and
anthocyanosides (richest in blueberries). Ellagic acid is believed to
help prevent skin, bladder, lung, and breast cancers, both by acting as
an antioxidant and by slowing the reproduction of cancer cells. The
anthocyanosides in blueberries are currently the most powerful
antioxidants known to scientists and are beneficial in the prevention of
all types of cancer.
3. Cruciferous Vegetables (broccoli, cauliflower, cabbage, kale)
Cruciferous vegetables — like broccoli, cauliflower, cabbage, and kale —
are rich in a variety of compounds that have been shown to slow cancer
growth and development in a number of laboratory studies. Other larger
human studies have shown that cruciferous vegetables can help to reduce
the risk of lung, stomach, colorectal, prostate, and bladder cancers.
4. Dark Green Leafy Vegetables
Leafy-green vegetables — like romaine lettuce, mustard greens, chicory,
and Swiss chard — are rich sources of antioxidants called carotenoids.
These compounds scavenge dangerous free radicals from the body before
they can promote cancer growth. The vegetables are also rich in folate, a
vitamin shown to reduce the risk of lung and breast cancer. Read more
about gorgeous leafy greens!
5. Flaxseed
Flaxseed in
the form of oil and meal contains phytoestrogens believed to reduce the
risk of breast, skin, and lung cancer. Research on the potency of
flaxseed as an anti-cancer food is still underway.
6. Garlic (including onions, scallions, leeks, and chives)
Garlic contains a number of compounds believed to slow or stop the
growth of tumors. One such compound, diallyl disulfide, appears to be
especially potent in protecting against skin, colon, and lung cancer,
though it is not known exactly how it functions.
7. Grapes
Grapes and wine contain a chemical called resveratrol, which has been
shown to be a potent antioxidant and anti-inflammatory agent.
Resveratrol is thought to work by preventing cell damage before it
begins. Red and purple grapes are the richest sources of resveratrol.
8. Green Tea (decaf)
Green tea is a rich source of a class of flavonoids known as catechins.
Laboratory studies have shown that the catechins present in green tea
are able to slow or prevent the development of cancer in colon, liver,
breast, and prostate cells.
9. Tomatoes
The
anti-cancer compound in tomatoes, lycopene, has been shown to be
especially potent in combating prostate cancer. This compound appears to
be more easily absorbed if the tomatoes are eaten in cooked form-either
as tomato sauce, paste, or juice. In addition to preventing prostate
cancer, lycopene may also protect against breast, lung, stomach, and
pancreatic cancer.
10. Whole Grains
Whole grains
contain a variety of anti-cancer compounds, including fiber,
antioxidants, and phytoestrogens. When eaten as part of a balanced diet,
whole grains can help decrease the risk of developing most types of
cancer. For more, see 7 Whole Grains to Add to Your Diet.
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Once in a while, we all are hit with this urge to gobble down unhealthy
and yummy snacks in the wee hours. And off we go running to the kitchen
and the refrigerator for anything that can satisfy this urge. This is
soon followed by an overwhelming sense of guilt, more so if you are
getting increasingly frustrated by the failure of your weight loss
efforts. Fret not, for there's always a solution to everything. All that you need is some imagination, foresight, and planning.
Listed here are seven snacks that are not only weight-friendly but can
actually boost your health and sleep patterns. So, instead of gorging on
a sinful brownie bang in the middle of the night, go shopping today and
stock up your kitchen with the ingredients we have listed below. When
hunger strikes tonight, you will be better prepared!
Healthy mixed nut snack
Sprouted grain munchies
Whole grain energy bars
Greek yogurt with seasonal fruits
Mixed fruit salad
Puffed rice and chickpea spicy mix
Sprouts with a tangy twist
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If you have always envied JLo and Jennifer Anniston's derriere, you
will be happy to know that you can get one just like that with just a
few secret exercises. Here are the ten best ways to perk up your booty.
All fours
· Begin on all fours with your elbows directly under your shoulders and
knees directly under your hips; your legs should be touching. Pull your abs away from the floor and round your back up toward the ceiling.
· Next, lift one leg off the ground, and keep it at a 90-degree angle.
Point your toes up at the ceiling and make tiny pulses upward for 15-20
repetitions.
· To challenge yourself further, flex the foot that is
lifted, and bring pulse up with the energy in your heel for 15-20 more
reps.
Step-up
· Place your right foot firmly on a sturdy bench or chair, with your left foot placed directly under your left hip.
· Straighten your right leg and step up, bringing both feet onto the bench completely.
· Next, bend your knee slowly, lowering the ball of your left foot back to the ground, and keeping your right thigh engaged.
· Kick your left knee up as you step up, if you want a more advanced version.
· Complete three sets of 15-20 reps on each leg.
Lying hamstring curl
· Begin by lying flat on your back with an exercise ball under your heels.
· Bridge your hips up, and hold that position throughout the exercise.
· Dig your heels into the ball and flex your feet.
· Place your arms straight out to your side for support, but avoid using them.
· Curl your heels as you roll the ball towards your body. With your
hips in the bridge position, do the move, but avoid thrusting them
toward the ceiling.
· Get back to the start position and complete one rep.
· Continue until you do three sets of 10-15.
Side kick on all fours
· Begin on all fours with your knees under your hips and your hands underneath your shoulders.
· Lift your right leg until it is parallel to the floor, with your knee bent at 90 degrees.
· Straighten your right knee, keeping the right thigh still and kick
your leg out to the side. Avoid lowering your leg as you kick it.
· Bend the right knee back to 90 degrees and lower the leg. This completes one rep.
· Do three sets of 20 reps per side.
Plank leg-lifts
· Lie on your tummy on an exercise ball, and walk your hands out so
that the ball is underneath your shins. Keep your hands underneath your
shoulders.
· Engage your abs by drawing your navel toward your spine.
· Lift your right leg into the air, and slowly lower it back toward the
ball, without letting it touch to complete one repetition.
· Do three sets of 10-12 reps with the right leg, and then repeat with the left.
Barre frog
· Begin by lying on your stomach on top of a mat. With your elbows bent
and one fist on top of the other, place your forehead into your top
fist, while pressing your arms into the floor for support.
· Flex your feet in the air, bend your knees and lift them off the floor.
· While in this position, use the energy in your heels to press your
legs away in a pulsing tempo, while extending your knees behind you.
Feel the stain in the knee as you pulse your legs away from your butt
like a frog.
· Do this for 20-30 reps.
Pure barre leg and upper-body lifts
· Begin by lying down with your tummy on the mat, knees apart and toes together.
· Place your palms on the floor on top of one another, with your forehead resting on the back of your hands.
· Lift your forearms up in one motion, with your legs floating off the ground.
· Lift your upper and lower body together and keep your seat and back engaged. Do this 10-15 times.
· While still lifted, extend your arms back behind you and grab hold of your ankles.
· Relax your shoulders and stay active in the stretch for 10 counts, with your whole body engaged.
Jump squats
· Start with your feet shoulder-width apart, arms bent with hands at chest level, bend your knees and come into a full squat.
· Jump up as high as you can, reaching for the ceiling.
· Lower back into the squat position to complete one rep when you land.
· Do three sets of 12 reps.
Pulsing plie squat
· Begin with your legs opened wide to the sides and your toes turned slightly outward.
· With your hands on your hips, bend your knees and lower yourself as much as you can.
· Your back should be in a straight vertical line and your shoulders should be directly over your hips.
· Protect your joint by keeping your heels directly below your knees.
· In a pulsing manner, lower and raise your hips one inch for 10-15 reps while holding second position.
· Begin at the lowest point and start to lift your hips up one inch slowly for 10-15 reps.
· Stretch your arms out in front of you and hold position for 20 counts at your lowest point.
Elevated split squat
· Start by placing the top of your left foot on a sturdy bench, with your right leg straight.
· Engage your left glute by bending your right knee and lowering your pelvis toward the ground.
· Your right foot should be out far enough so that your knee stays directly over your ankle when you lower your hips.
· Straighten your right leg and rise back up to the position you began at.
· Do three sets of 10-15 reps on each leg
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