Do I have a Cold or the Flu?

Seems like we got an early start on the cold and flu season this year. A lot of people have already had the cold- endless runny nose and congestion and a few have had the flu, 24hour stomach flu seems to have hit the city. But a lot of people just can't tell the difference between a cold and flu, this handy chart printed out and placed on your fridge will help if you do start to feel poorly.

My goal is always prevention

Homeopathically you can take remedies to help prevent illness:

Oscillococcinum 200C taken at the 1st of every month (only 4 pellets under the tongue) and Influenzinum 200C taken at the 15th of the month (one pellet under the tongue) has been proven to reduce the incidence of any cold or flu. Start taking this November 1st and continue to take it until May15th. If you do become ill it's also shown to drastically reduce the duration and severity of infection from 14 days to about 4-5 days.

Watch your sugar intake!

Most rates of flu spike after periods on indulgence like Halloween, Christmas, Valentines Day and Easter. One can of regular cola can reduce your immune power 60% for up to 5hours, can you imagine how much your system is reduced after the sugar high of Halloween? But it's not just sugar – it's alcohol, your body processes alcohol like sugar. So limit these indulgences as well to improve your immune power. 

Sugar is accumulative as well, take stock on how much you have in a day- one sugar cube is about 4g. The average morning cold cereal is about 12g, that's 3 cubes of sugar before your add the milk. Now add in: the sugar in your tea or coffee, in your yogurt, juice and cubes pop with your lunch and your afternoon trip to the vending machine or the coffee shop. You could be up to 36 sugar cubes before you know it. Way more than just a can of cola so imagine how much you immune power has diminished. (Whole fruits are better the fiber in the fruit slows down how fast you process the foods, juice is processed as sugar without the fiber.)

What are some possible ingredients to be used in a Smoothie Recipe to Boost the Immune System?

Fruits:
Fruits contain vitamins, antioxidants, and other nutritional ingredients that nourish the body, providing support for your immune system. Some favorite fruits are blueberries, strawberries, bananas and peaches.

Wheat grass
Wheat grass is an energizer. The vitality obtained from wheat grass juice is remarkable. One ounce of wheat grass juice has the nutritional value of over 20 oz. of garden vegetables and may be sufficient for your daily maintenance and supply of minerals, vitamins, amino acids, and enzymes. The nutrients in wheat grass juice are easily digested and enter the bloodstream quickly.

Aloe Vera Juice
Clinical studies have shown that AVJ may have curative properties in the treatment of stomach ulcers and other digestive conditions. It is also often used to produce a mild laxative effect. Aloe Vera Juice is also an effective antioxidant that contains various essential nutrients like minerals, vitamins and enzymes, which help in strengthening the immune system.

Echinacea
Echinacea has been popularly attributed with the ability to boost the body’s immune system. Despite the recent advent of antibiotics, Echinacea remains a popular herb for treating various illnesses like colds, flu, infections, and skin conditions.

Green Tea
The green tea is a very powerful antioxidant, and is known to help the immune system fight viral and bacterial infections.

Bee Pollen
A fine, powder-like material produced by the anthers of flowering plants that is gathered by the bee. Bee pollen contains the B-complex vitamins, Vitamin C, amino acids enzymes, carotene calcium, copper, iron magnesium, and potassium. Although well known for its ability to fight fatigue and increase endurance.

Ginseng
This Chinese herb, often used to combat fatigue and lack of energy, is a great addition to any smoothie to give it a boost. Ginseng contains a caffeine-like chemical that has been shown to enter the bloodstream rapidly. This may result in physiological effects such as a sense of increased energy and mental alertness and has been found to have a positive effect on athletic performance, reaction time and visual/motor coordination.

Protein Powders:
Soy (plant-based) protein, and/or Whey protein (animal based) contain high amounts of protein, minerals, and essential amino acids that help build the body. It is a great supplement to any healthy smoothie recipe.

Wheat Germ
From the heart of the wheat kernel, wheat germ is packed with nutrients. In addition to the fact that it’s rich in vitamin B and E and selenium, wheat germ is high in protein and iron – two nutrients our bodies need for energy.

Oat Bran:
Nutritionally, oats are similar to whole wheat, and the main difference being that the oat kernel has not been taken apart, and the wheat kernel has. Oats, too, are high in protein and fiber, and are a good source of zinc, vitamins and iron. The fiber in oat bran is the soluble kind, which has been found to lower cholesterol.

Immune Boosting Recipes

Roasted Butternut Squash Soup

Ingredients

                  1 large butternut squash (or 2 small)

                  1 Tbsp. Olive oil

                  2 yellow onions, quartered

                  1 Tbsp. butter

                  2-3 cups no sodium chicken stock

                  1/2 tsp. cinnamon

                  pinch ground nutmeg

                  pinch ground cloves

                  1/4 tsp. salt

                  1/4 tsp. black pepper

Instructions

Cut butternut squash lengthwise and remove seeds. Preheat oven to 425° F. Brush insides and of squash halves and onion quarters with olive oil, season with salt and pepper and place, cut sides down, on cookie sheet or in roasting pan. Bake for 30-45 minutes or until squash, onion is tender.

When squash is cooked, remove from oven and spoon out the softened squash into the saucepan with the butter and onion, discarding the squash skin. Add enough chicken stock to the saucepan to cover the squash by about an inch. Return to heat and bring to a boil. Reduce heat and simmer for about 20 minutes. Add spices.

If soup is lumpy at this point and you prefer it perfectly smooth, puree with an immersion blender or a bit at a time in a regular blender.

Number of servings (yield): 6

Maple-Walnut Tapioca Pudding

Turn comforting tapioca pudding into a special dessert for two by spiking it with pure maple syrup and finishing it with a simple spiced maple-nut topping.

Ingredients

1 cup low-fat milk

1 large egg, well beaten

1 tablespoon plus 1 teaspoon quick-cooking tapioca

1/8 teaspoon salt

1/4 cup plus 1 tablespoon pure maple syrup, divided

1/2 teaspoon vanilla extract

2 tablespoons chopped walnuts

Pinch of ground cinnamon

Pinch of ground nutmeg

                 
Instructions

Combine milk, egg, tapioca and salt in a medium saucepan. Let stand for 5 minutes.

Place the saucepan over medium-low heat and cook, stirring constantly, until the mixture comes to a boil, 6 to 18 minutes (depending on your stove). Remove from the heat; stir in 1/4 cup syrup and vanilla.

Divide the pudding between 2 ramekins or custard cups. Let cool for at least 30 minutes or refrigerate until chilled.

Meanwhile, line a small plate with parchment or wax paper. Coat the paper with cooking spray. Combine walnuts, the remaining 1 tablespoon syrup, cinnamon and nutmeg in a small saucepan or skillet. Heat over medium-low heat, stirring, until most of the syrup has evaporated, 1 to 4 minutes. Spread the nuts out onto the prepared paper and place in the freezer until cool, about 10 minutes.

Crumble the chilled walnut topping into pieces. Serve the pudding topped with the maple walnuts.

Sesame-Honey Tempeh & Quinoa Bowl

Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal. Serve with sesame breadsticks.

Ingredients

Quinoa & Carrot Slaw

1 1/2 cups water

3/4 cup quinoa, rinsed

2 cups grated carrots (about 3 large)

2 tablespoons rice vinegar

2 tablespoons sesame seeds, toasted (see Tip)

1 tablespoon sesame oil

1 tablespoon reduced-sodium soy sauce

Sesame-Honey Tempeh

2 tablespoons sesame oil

2 8-ounce packages tempeh (see Note), crumbled into bite-size pieces

3 tablespoons honey

3 tablespoons reduced-sodium soy sauce

2 tablespoons water

1 teaspoon cornstarch

2 scallions, sliced

Instructions

To prepare quinoa: Bring 1 1/2 cups water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water is absorbed, 10 to 14 minutes. Uncover and let stand.

To prepare carrot slaw: Meanwhile, combine carrots, rice vinegar, sesame seeds, 1 tablespoon oil and 1 tablespoon soy sauce in a medium bowl. Set aside.

To prepare tempeh: Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add tempeh and cook, stirring frequently, until beginning to brown, 7 to 9 minutes.

Combine honey, 3 tablespoons soy sauce, 2 tablespoons water and cornstarch in a small bowl. Add to the pan and cook, stirring, until the sauce has thickened and coats the tempeh, about 1 minute.

Divide the quinoa among 4 bowls and top each with 1/2 cup carrot slaw and 3/4 cup tempeh mixture. Sprinkle with scallions.

Autumn Greens Salad with Sunflower Seeds

Ingredients

                  1/3 cup raw sunflower seeds

                  1 tbsp whole-grain mustard

                  3 tbsp s fresh lemon juice (1 large lemon)

                  3/4 tsp coarse salt

                  1 tbsp plus 1 tsp pure maple syrup

                  2 tbsp organic sunflower oil, preferably cold-pressed

                  1/2 pound brussels sprouts, very thinly sliced (3 cups)

                  4 to 6 leaves of leafy greens such as Swiss chard and kale (preferably lacinato),
         stemmed and thinly sliced (3 cups)

Instructions

Preheat oven to 375 degrees. Toast sunflower seeds on a rimmed baking sheet in a single layer until golden, stirring occasionally, about 10 minutes. Set aside to cool. Meanwhile, stir mustard, lemon juice, salt, and maple syrup together in a small bowl; whisk in oil until emulsified.

Toss brussels sprouts, chard, and kale together. Stir in sunflower seeds and pour in dressing; toss to coat. Serve immediately.

Roasted-Garlic Soup

Ingredients

                  2 garlic bulbs, cloves separated (about 40), plus 2 cloves, thinly sliced

                  1 large russet potato (about 12 ounces), peeled and cut into 1/2-inch cubes

                  1 large yellow onion (about 12 ounces), trimmed, peeled, and cut into six-inch wedges

                  4 fresh sage leaves

                  1 tbsp extra-virgin olive oil, plus 1 1/2 tsp

                  1 1/2 tsp coarse salt

                  Freshly ground pepper

                  1/3 cup good quality dry sherry

                  3 1/2 cups homemade or low-sodium store-bought chicken stock

                  1 tsp fresh lemon juice

                  snipped fresh chives, for garnish

Instructions

 Preheat oven to 400. Toss whole garlic cloves, potato, onion, sage, 1 tbsp oil, 1 tsp salt, and a pinch of pepper in a large ovenproof skillet. Cover, and transfer to oven. Roast, stirring occasionally, 30 minutes.

 Meanwhile, make the garnish: Put remaining 1 1/2 tsp oil and the sliced garlic into a small skillet. Cook over low heat, swirling skillet occasionally, until garlic is browned but not burned, about 20 minutes. Using a slotted spoon, transfer garlic slices to paper towels to drain.

Remove skillet from oven, and stir in 1/3 cup water. Cover, and return to oven; roast until potato is deep golden brown and garlic and onion are very soft, about 20 minutes. Transfer garlic cloves to a plate, and let cool slightly. Squeeze garlic from skins into skillet; discard skins.

Heat skillet over medium-high heat. Add sherry, and cook, stirring to scrape up browned bits, 1 minute. Add stock and 1/2 cup water, and bring to a simmer. Remove from heat, and let cool slightly.

Puree vegetable mixture in a blender in batches. Press through a fine sieve into a medium saucepan. Heat over low heat; stir in lemon juice, remaining 1/2 tsp salt, and 1/4 tsp pepper.

I agree with Garfield... "Diet is 'die' with a 't' "

Well, that was depressing!!

I just came from the bookstore and I was astonished at how many weight loss books there are out there. On one display, a table full of contradicting messages to any passer by, a visual vampire of weight loss promises: eat less carbs, eat more good fats, eat less, think before you eat, lose it fast, lose it forever... , whatever!

No wonder people are confused!

I felt bad for anyone looking for an answer for weight loss that happened upon this table (everything that propels the multi-billion dollar weight loss industry and nothing that offers real advice). What a cacophony of messages, pearl harbour for the mind and almost crushing to the spirit to think there was an answer for them among these books. But which one for them would work? 

Sadly I would imagine that most have tried at least 2-3 of these methods described in detail in one of these books, yet back for more because it wasn’t the right one for them. Everyone on the covers looked fit and fabulous, as if to spur the future purchaser onto success in their goal.

What most don’t know is, that one size doesn’t fit all when it comes to weight loss. Physical and/or chemical imbalances can be what are blocking their weight loss goals. Cravings: these can arise from nutrient depletions that may continue to block their long-term success. For others it can be a mental attitude toward food that can be blocking their life long success. Do these books address these possibilities – sadly, no.

Diet, once by definition, was about what we ate as an individual, society and culture. Now it’s only associated with deprivation, starvation, humiliation and failure. 

I agree with ginger cartoon cat Garfield, 

“Diet is ‘Die’ with a ‘T’ ”.

Diets kill our spirit as we: step on the scales, when we fail to fit into the desired skinny jeans or when we fail to look great in photos. Women in particular beat themselves up over everything – ashamed if their weight goes up 5lbs and celebrate when it does down the same amount. Most just go through life frustrated at a system that feeds their issues and does little to solve the underlying problems. The yo-yo diet that harms more than heals.

And for those that use BMI, this is total BS!! It doesn’t take into account a person’s build or bone structure. Did you know that most Olympic athletes would test obese in their BMI? Muscle weights more than fat and their muscle mass is so huge that it throws them over the BMI quotient. (This also fuels the insurance industry; they judge everything by BMI, higher the BMI the higher the premium).

Canada’s Food Guide is also completely bogus and not objective in its recommendations, when it comes to the amount of grains and dairy we are supposed to consume (our most subsidized crops from province to province and wheat exported crops). Of course it will tell us to consume more grains and dairy, we need to keep these subsidizations coming (not to mention they’re the two most allergenic foods I remove from patient’s diets).

A real food pyramid looks like this…

When it comes to weight loss is does come down to one basic: calories in and calories out. But if even this is not allowing you to lose the weight you need to lose, then it’s time for blood tests and food diaries to analyze what the source of your issue are. Food diaries are not just what’s going in your body it’s also about how you’re eating, when and why you’re eating. 

Blood tests tell us: hormone imbalances, cortisol levels, thyroid levels, estrogen or testosterone levels and food intolerances that can prevent weight loss.

For any real weight loss, balancing out your hormones and stress levels are key for continued and permanent weight loss. I choose a modified Zone diet for my patients along with homeopathic and nutritional care that can lessen their cravings and appetite naturally.

No “diet” should exclude any food group. Eating balanced, nutritionally dense foods means you eat less because you’re getting everything you need in nutrients. You’re satisfied, you’re not depriving yourself and you are experiencing a healthy weight loss.

Here’s my plan:

The plate should be the size of your hands put together (different plate sized based on your size- just enough to feed you). 

One hand needs to be all veggies, on the other hand: the size and thickness of your palm should be your clean protein (organic or free range when possible); whole grain carbs should be the side the thickness of your fingers- closed together. Fats, nut butters and goat dairy should be the size of your thumb. 

These are for each meal. (Why goat dairy you ask? The metabolic structure of goat dairy is closet to human milk and can be easier for most to digest than cow dairy. Those with true lactose intolerance cannot even tolerate goat dairy - in that case turn to organic soy dairy as a substitute).

Snacks should be fruits the size of your fist and consist of fats about the size of your thumb, if you can make it a protein fat even better.

Good snack suggestions are:

1 apple and 2tbsp almond butter

2 carrots cut into circles and 2tbsp of homemade hummus

1 large stalk of celery cut into 4” strips with 2tbsp of soft goat cheese

1/2C fresh blueberries (or mixed berries) with 2tbsp of plain Kefir yogurt

1C fresh cherries with 24 raw almonds

24 walnut halves with 5 organic dried apricots

1, 3” brown rice cake with 2tbsp of cashew butter and ¼ banana sliced

1C cherry tomatoes and 1/4 cucumber cubed with 2tbsp of homemade plain kefir yogurt taziki

1 homemade ramekin of custard with 1/4C fresh raspberries and blackberries

…. the possibilities are endless

Blood sugar issues

For those with food cravings try to balance out your blood sugar levels add this little concoction to a bit of diluted juice or yogurt when you feel puckish (time of day can be variable based on the patient, choose your time and use this 1/2hr before this time).

In a small mason jar mix the following:

1/4C ground flax seeds

1/4C ground chia seeds (any colour)

1 1/2tbsp cinnamon

1/2tbsp turmeric

1tsp Himalayan salt

Shake to mix. Add 1tsp to: plain probiotic yogurt and berries, diluted orange juice, 1tbsp of flax oil, 4oz water with 1tbsp of apple cider vinegar, or on it’s own with water 1-2x/day when you're cravings hit. This will help stabilize your blood sugar during your usual snacking period and prevent binging. 

Now – increase your muscle mass to increase your burn.

Easy-peasy exercise, start walking. I had a patient with every major degenerative disease (yes all 5 at once) start with walking down the end of her driveway and back, then to her neighbours driveway and back and keep increasing this distance to her own comfort level. She now walks around the block. Twice. She looks great and has load of energy. Not bad for someone with: heart disease, cancer survivor, arthritis, diabetes and osteoporosis. So no excuses for anyone, if she can do it so can you!

Increasing your muscle mass is essential for long-term weight loss and bone mass building so start circuit training. Muscles are your internal furnaces, if you build them up they become metabolic burners even when you’re sleeping.

To do this you don’t have to join a gym if you don’t want to, hire a trainer to come over and ask them for advice on equipment purchases, develop 4-6 circuits based on your equipment, your level of fitness, age and physical limitations and train you on the equipment once you have it in place. Investing in a basement gym doesn’t have to be expensive, look for second hand weights and equipment and build you own basement gym. 

If you choose to join a gym, hire a trainer to put together a 4-6 training circuits and ask them to include some classes that are part of the gym services (even if they’re extra) and have them train you for each program they develop so that you use the equipment properly and efficiently. Nothing kills a workout more than boredom. Trainers will make it interesting if you ask them to, it’s their area of expertise, trust them to do what’s best for you.

Be re-evaluated by the trainer every 6mo to ensure you're keeping up with your progress. Ok, you have a plan in place, you have exercise in place now what’s going on in your brain?

What are you saying to yourself?

Self-sabotage comes from the spirit, so what are you saying to yourself?

“I don’t have time for this”

“I don’t have the money for this”

“I’m __yrs old, I’m supposed to look like this”

“I’m realistic, I can’t look like I did in my __’s”

“I can’t do this”

“My Dr. wants me to lose __lbs, I can’t lose that much, so why try?”

“I’m a single parent, I don’t have time for _____”

“I don’t have the willpower to do this”

“I can’t get up at __hrs to exercise, I’m not a morning person”

“I can’t because I’m so out of shape”

Tell your brain… BS!!!! Excuses keep you comfortable.

You only grow, learn and improve by taking changes that MAKE you uncomfortable. I hear and see these excuses everyday. Do you make these decisions consciously or unconsciously? Only you can decide this.

Write it down only in a journal can you be honest about yourself and your goals:

Ask yourself "What are my goals?"

• have a baby
• look great in a two piece
• see my grandkids 
• gain a partner
• feel good about looking in the mirror
• actually want to get my picture taken
• be there for my kids
• live a long healthy life

Whatever your goal, if that’s what you need for motivation then start with that and work backwards. If after all this it's too hard to lose weight I would start to look at whats' going on with your sytems.

Some tests that I order for patients that cannot lose weight even with a calorie cut and exercise routine are:

·      LSH/FSH hormones (blood test)

·      Glucose/insulin levels (blood fasting test)

·      Estrogen/testosterone levels (blood test)

·      Cortisol levels (all day, 3-day saliva test) testes the stress hormone shtta gives us a mid section belly

·      IgG Food sensitivity testing (blood test, not a basic inflammation test IgG or ESR test) we need to know what foods you’re body just doesn’t tolerate. Usually tests the top 100 food sensitive allergies including everything from apples to wheat).

·      TtG test for gluten intolerance, (blood test) you need to eat gluten for a month prior to the test for it to have an accurate reading. If this test comes out positive you are then asked to proceed to a biopsy of the upper and lower intestine to see the severity of the damage to your micro vili to confirm celiac disease. [In some cases confirmation of celiac disease can result in you putting your non-wheat shopping towards your taxes as a medical claim (if you make below a certain wage in Ontario)]. There are a lot of false positives in this blood test; I’ve had patients test negative but when they consume wheat they get mouth sores, cankers and hives I advise them to either consume wheat and bear the sores and get retested to just avoid wheat and avoid the problems that they get from consuming it).

·      Candida or yeast sensitivity is not easily tested with any blood test but can be a big issue. Best test is if the patient performs an elimination cleanse, then you don’t know specifically what irritates them. For instance yeast is not only contained in: bread, beer, wine, sake, tamari (soy sauce), but also found in: raw grape and plumb skins, cider, soup bases (bovril, oxo), marmite, vegemite and pretzels. Only full avoidance and reintroduction after a few weeks can indicate if a body is intolerant of such foods.

Once food sensitivities are acknowledged, we can then start to make introductions of foods that offer similar nutrients but that the body tolerates and assimilates easily.

When the mind, spirit and body connect to lose weight, then and only then will you see dramatic, permanent weight loss.

Example: I have a patient that was stage 3 Morbid Obese, she's down 76lbs in a year (reasonable weight loss), she feels great, looks amazing, has more energy and is more connected with her body than ever before. She’s an inspiration on what can be achieved when you’re ready to make serious changes on your health. Her GP is very happy and her family is excited about her weight loss. Her positive attitude is essential for her to continue onto her own goal of 120lbs of weight loss.

When she comes in I love to see her spring down and back up the stairs from my clinic office whereas before she would work the stairs in a careful and controlled effort. Such a difference and inspiration to others.

BELIEVE that you can do it, IF you want to. 

If you need help to lose that extra weight contact me and I can build a individual plan to help you lose weight.

Yours in good heath,

Jocelyn

The Most Powerful Food Combinations

Who came up with the idea that we are supposed to drink orange juice at breakfast? And why, if oatmeal is so good for us, do we eat that only in the morning as well? Apologies to the Palinites, but nutritionists are starting to realize that you and I like our oatmeal and OJ before we start the day because we evolved to like it that way—because enjoying the two together is healthier than eating each of them alone.

Epidemiologist David R. Jacobs, Ph.D., of the University of Minnesota calls it food synergy, and he, along with many other nutritionists, believes it might explain why Italians drizzle cold-pressed olive oil over tomatoes and why the Japanese pair raw fish with soybeans. "The complexity of food combinations is fascinating because it's tested in a way we can't test drugs: by evolution," says Jacobs. And, he adds, "it's tested in the most complex of systems: life."

What's more fascinating, however, is that the evolution between eater and eaten might answer the long-held question about why humans live longer, healthier lives on traditional diets. As researchers work to unravel the complexities of the interactions of the foods we eat, try these combinations, the most powerful food synergies currently known to science.

Tomatoes & Avocadoes

Tomatoes are rich in lycopene, a pigment-rich antioxidant known as a carotenoid, which reduces cancer risk and cardiovascular disease. Fats make carotenoids more bioavailable, a fact that makes a strong case for adding tomatoes to your guacamole.

"This also has a Mediterranean cultural tie-in," says registered dietitian Susan Bowerman of California Polytechnic State University. "The lycopene in tomato products such as pasta sauce is better absorbed when some fat (e.g., olive oil) is present than if the sauce were made fat free." This may also explain why we love olive oil drizzled over fresh tomatoes.

And when it comes to salads, don't choose low-fat dressings. A recent Ohio State University study showed that salads eaten with full-fat dressings help with the absorption of another carotenoid called lutein, which is found in green leafy vegetables and has been shown to benefit vision. If you don't like heavy salad dressing, sprinkle walnuts, pistachios, or grated cheese over your greens.

Oatmeal & Orange Juice

A study from the Antioxidants Research Lab at the U.S. Department of Agriculture shows that drinking vitamin C-rich orange juice while eating a bowl of real oatmeal (read: not processed) cleans your arteries and prevents heart attacks with two times as much efficacy than if you were to ingest either breakfast staple alone. The reason? The organic compounds in both foods, called phenols, stabilize your LDL cholesterol (low-density lipoprotein, or so-called "bad" cholesterol) when consumed together.

Broccoli & Tomatoes

New research shows that this combo prevents prostate cancer, but no one is sure why.

In a recent Cancer Research study, John W. Erdman Jr., Ph.D., of the University of Illinois, proved that the combination shrunk prostate-cancer tumors in rats and that nothing but the extreme measure of castration could actually be a more effective alternative treatment. (What more motivation do you need to embrace this one-two punch?)

"We know that tomato powder lowers the growth of tumors," says Erdman. "We know that broccoli does too. And we know they're better together. But it's going to take years to find out why."

Blueberries & Grapes

"Eating a variety of fruit together provides more health benefits than eating one fruit alone," says Bowerman. "Studies have shown that the antioxidant effects of consuming a combination of fruits are more than additive but synergistic."

In fact, a study published in the Journal of Nutrition by Rui Hai Liu, Ph.D., from Cornell University's department of food science, looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the same amount of a mixture of fruits, and found that the mix had a greater antioxidant response. According to the study, this effect explains why "no single antioxidant can replace the combination of natural phytochemicals in fruits and vegetables."

The author also recommends eating five to 10 servings of a variety of fruits and vegetables daily to reduce disease risks, as opposed to relying on expensive dietary supplements for these compounds. "There are a huge number of compounds yet to be identified," adds Jacobs.

Apples & Chocolate

Apples, particularly Red Delicious, are known to be high in an anti-inflammatory flavonoid called quercetin, especially in their skins. (Note: It's important to buy organic because pesticides concentrate in the skins of conventionally grown apples.) By itself, quercetin has been shown to reduce the risk of allergies, heart attack, Alzheimer's, Parkinson's, and prostate and lung cancers.

Chocolate, grapes, red wine, and tea, on the other hand, contain the flavonoid catechin, an antioxidant that reduces the risks for atherosclerosis and cancer. Together, according to a study done by Barry Halliwell, Ph.D., a leading food science professor at the National University of Singapore, catechins and quercetin loosen clumpy blood platelets, improving cardiovascular health and providing anticoagulant activity. Quercetin is also found in buckwheat, onions, and raspberries.

Susan Kraus, a clinical dietitian at Hackensack University Medical Center in New Jersey, recommends the following combinations: sangria with cut-up apples; green tea with buckwheat pancakes and raspberries; and kasha (roasted buckwheat, made in a pilaf) cooked with onions.

Lemon & Kale

"Vitamin C helps make plant-based iron more absorbable," says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute. It actually converts much of the plant-based iron into a form that's similar to what's found in fish and red meats. (Iron carries oxygen to red blood cells, staving off muscle fatigue.)

Kennedy suggests getting your vitamin C from citrus fruits, leafy green vegetables, strawberries, tomatoes, bell peppers, and broccoli, and getting plant-based iron from leeks, beet greens, kale, spinach, mustard greens, Swiss chard, and fortified cereals.

So whether you're sautéing dark greens or making a salad, be sure to include a squeeze of citrus. You'll increase your immunity and muscle strength with more punch than by eating these foods separately.

Soy & Salmon

It's true that soy has been shown in studies to lower sperm counts, but that's mainly in processed forms such as soy cheese, soy milk, and the unpronounceable forms listed on the labels of your favorite artery-clogging processed foods. This means that eating unprocessed forms of soy, such as edamame and tofu, is perfectly fine in moderation.

That's good news because, according to Mark Messina, Ph.D., former director of the diet and cancer branch of the National Cancer Institute at the National Institutes of Health and now an adjunct associate professor at Loma Linda University, an isoflavone in soy called genistein inhibits enzymes in the colon and prostate, raising the amount of vitamin D bioavailability in those tissues. "The higher vitamin D levels may offer protection against cancer," says Messina. "There is emerging research suggesting that vitamin D reduces cancer risk, and many people don't get enough of the vitamin. You do make it in your skin, but most people don't make enough."

Fish such as salmon and tuna are high in vitamin D, so take a cue from the Asian diet and eat fish with a side of edamame.

Peanuts & Whole Wheat

According to Diane Birt, P.D., a professor at Iowa State University and a food synergy expert, the specific amino acids absent in wheat are actually present in peanuts. You need, and very rarely receive in one meal, the complete chain of amino acids (the best form of protein) to build and maintain muscle, especially as you get older. In short, while this combo exhibits only what Birt calls a "loose definition" of food synergy, it gives good evidence that a peanut-butter sandwich isn't junk food if it's prepared with whole-wheat bread (not white) and eaten in moderation (once a day).

So enjoy a peanut-butter sandwich right after a workout instead of drinking a terrible gym-rat shake. Just make sure the peanut butter doesn't have added sugar, chemical ingredients you can't pronounce, or cartoon characters on the label.

Red Meat & Rosemary

Grilling over an open flame produces nasty carcinogens, but if you get a little more experimental with your spices, you can temper the cancer-causing effects of the charred flesh.

The herb rosemary, which mixes well with all kinds of grilled foods and contains the antioxidants rosmarinic acid and carnosic acid, was recently shown in a Kansas State University study to lower the amount of the cancer-causing heterocyclic amines (or HCAs) that appear in the charred meat when you grill at temperatures of 375°F to 400°F. Why? It's thought that the herb's antioxidants literally soak up the meat's dangerous free radicals.

Turmeric & Black Pepper

A tangy yellow South Asian spice used in curry dishes, turmeric has long been studied for its anticancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutrition-speak as anti-angiogenesis. The active agent in the spice is a plant chemical, or polyphenol, called curcumin.

One of the problems with using turmeric to improve your health, according to Kennedy, is its low bioavailability when eaten on its own. But there's a solution, and it's probably in your pantry.

"Adding black pepper to turmeric or turmeric-spiced food enhances curcumin's bioavailability by 1,000 times, due to black pepper's hot property called piperine," says Kennedy. "This is one reason it's thought that curry has both turmeric (curcumin) and black pepper combined." Translation: You'll get the benefits of turmeric if you pepper up your curries.

Garlic & Fish

Most seafood lovers don't realize there's a synergy of nutrients inside a piece of fish: Minerals such as zinc, iron, copper, iodine, and selenium work as cofactors to make the best use of the natural anti-inflammatory and cholesterol-reducing fish oils EPA and DHA.

What's more, cooking your fish with garlic lowers your total cholesterol better than eating those fillets or cloves alone. A study at University of Guelph, in Ontario, found that garlic keeps down the small increase in LDL cholesterol that might result from fish-oil supplements.

Eggs & Cantaloupe

The most popular (and an awfully complete form of) breakfast protein works even better for you when you eat it with the good carbohydrates in your morning cantaloupe.

According to Kennedy, a very basic food synergy is the concept of eating protein with foods that contain beneficial carbohydrates, which we need for energy. Protein, Kennedy reminds us, slows the absorption of glucose, or sugar, from carbohydrates.

"This synergy helps by minimizing insulin and blood-sugar spikes, which are followed by a crash, zapping energy. High insulin levels are connected with inflammation, diabetes, cancer, and other diseases. By slowing the absorption of glucose, your body can better read the cues that you are full. This helps prevent everything from overeating to indigestion."

So cut as many bad carbs (i.e., anything white, starchy, and sugary) as you want. But when you eat healthful carbs (whole grains, fruit, vegetables), don't eat them on their own.

Almonds & Yogurt

We already know that good fats help increase lycopene absorption. But did you know that many essential vitamins are activated and absorbed best when eaten with fat?

Vitamins that are considered fat-soluble include A, D, and E. Carrots, broccoli, and peas are all loaded with vitamin A and should be paired with a healthy fat such as the kind found in olive oil. Vitamin D—rich products include fish, milk, yogurt, and orange juice.

So toss some almonds into your yogurt, eat full-fat dairy foods, and pair your morning OJ with a slice of bacon. To get the most vitamin E with fat-soluble foods, try baked sweet-potato slices or spinach salad topped with olive oil.

Reposted: by Adam Berger

10 Salts to Know

From religion and folklore to wars and economics, salt has played a vital role in human history. An ancient mineral cultivated for thousands of years from the northern province of Shanxi, China to the medieval town of Guérande in Bretagne, France, salt is an essential part of our diets.

With so many different types of salt, knowing how and when to use each one can be a bit daunting. There are baking salts, cooking salts and finishing salts.

There are rock salts and sea salts, and salts that have been smoked or seasoned. And, of course, there is the much revered Kosher salt.
Here, we take a look at 10 salts you're likely to encounter in recipes and at the grocery store.



Table Salt: Refined salt mined from underground salt deposits, table salt contains more sodium chloride (97% to 99%) than sea salt. This is what you usually find in salt shakers at dining tables and at restaurants. Most table salts contain additives such as anticaking agents and iodine, an essential nutrient.

Kosher Salt: Kosher salt, which originates from either the sea or the earth, is so named for its use in the preparation of meat according to Jewish dietary guidelines. However, not all Kosher salt is certified Kosher. Kosher salt dissolves easily and quickly, making it a good all-purpose salt. Popular brands include Morton and Diamond Crystal.



Sel Gris: Harvested from salt evaporation ponds, sel gris -- "grey salt" in French -- is also known as Celtic sea salt and is a coarse sea salt that is raked once salt crystals have sunk to the bottom of the ponds. Moist, granular, and chunky, sel gris is used as both a cooking salt and finishing salt. While it's ideal for fatty meats and roasted root vegetables, Mark Bitterman also suggests using this mineral-rich salt in baking. Try it in a rustic tart crust, for instance.

Gros Sel: Another sea salt, gros sel is made up of large-grained crystals -- hence its name in French, "large salt." Keep it in a salt grinder for freshly ground sea salt, use it to create a salt crust on meat or fish, or use it to season pasta water.



Flake Salt: Produced by boiling or evaporating brine, flake salts have varying crystal structures and lower trace mineral content than other salts, including fleur de sel and sel gris. Used as a finishing salt for fresh foods such as salads, flake salt pops, giving a pleasant crunch to every bite.

Fleur de Sel: Hand-harvested from the same salt evaporation ponds as sel gris, this sea salt is collected by scraping salt crystals from the water's surface before the crystals sink to the bottom of the evaporation ponds. Fleur de sel -- "flower of salt" in French -- is traditionally, though not exclusively, harvested in Guérande, Brittany. The delicate, irregular crystals gently dissolve, making it a great finishing salt. Try it on fish, pork and vegetables. If you can afford it, Bitterman suggests using fleur de sel as your go-to all-purpose cooking salt.



Hawaiian Sea Salt: This fine or coarse grained sea salt can be either red or black. Red Hawaiian sea salt gets its color from a natural mineral called Alaea, a volcanic baked red clay, while black Hawaiian sea salt gets its color from the addition of charcoal. Full of trace minerals, Hawaiian sea salt complements pork, seafood, ceviche and more.


Smoked Salt: This salt is slow-smoked over a wood fire to infuse the crystals with a deep, smokey flavor, making it ideal for grilled meats and heartier vegetables such as potatoes.

Seasoned Salt: Salt can be seasoned with a variety of different flavorings, including truffles, lemon, herbs and more. Truffles impart an earthiness to sea salt, making it an ideal flavoring for risottos, red meats, and egg dishes. A seasoned salt such as lemon flake salt, on the other hand, is great for cocktails or grilled vegetables.



Himalayan Salt: Hand-mined from ancient sea salt deposits from the Khewra Salt Mine in Pakistan, Himalayan salt is rich in minerals and believed to be one of the purest salts available -- hence its frequent use in spa treatments. It ranges in color from pure white to shades of pink and deep red. Hand cut into slabs, Himalayan salt is frequently used as a surface for serving food. Due to their ability to hold a specific temperature for an extended period of time, these slabs can be used for anything from serving cold ice cream to cooking fish, meats, and vegetables. Himalayan salt can also be used as a cooking or finishing salt. Or use it to rim the edge of a glass for a warm-weather cocktail.

Reposted from Food 52

“All Disease Begins in the Gut” ~ Hippocrates

You may have heard, “You are what you eat.” Actually, you are what you absorb and assimilate. Your second brain is through the gut. The majority of serotonin, 95%, is made in the gut, not the brain. If your gut is inflamed or not functioning optimally, production of serotonin will be impaired and the end result is depression. 

Consider this: an inflamed gut = an inflamed brain = depression and dementia. With one in four American women on prescription drugs for stress, anxiety and depression, addressing gut dysfunction should be of priority and cannot be overlooked.

Hydrochloric acid (HCL) is essential to protein digestion and the assimilation of B12, folate and 15 minerals. Many people with low stomach acid (hypochlorhydria) or no stomach acid (achlorhydria) often complain of bloating, belching, a feeling of heaviness in the stomach after eating, or feeling full after eating only a small amount of food. Individuals with low stomach acid may experience constipation, while others have diarrhea. And then, there are those with little or no stomach acid who experience no symptoms at all.

More often than not, people with gut dysfunction have low levels of essential amino acids and low levels of nearly all minerals. The two main causes of poor digestion and HCL deficiency are aging and stressful lifestyles. The older we get, the probability of hypochlorhydria or achlorhydria are more common than not. HCL deficiency is very common after age 50 with HCL levels down to 15% of average levels by age 25. By age 65, 35% of people are achlorhydric.

Insufficient HCL cause carbohydrates to ferment and protein to putrefy in your body. HCL deficiency inhibits your body to breakdown and use food or your supplements to be absorbed at the cellular level creating an environment of malnourishment. In addition, if you’re not digesting food properly, your risk for Candida and other health conditions increase.

Advertising suggests that heartburn and indigestion are caused by too much stomach acid. This is hardly ever the case – actually, it’s just the opposite, not enough stomach acid. It’s unfortunate that many doctors fail to recognize how serious a health problem hypochlorhydria and achlorhydria are.