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. 

Unexplained weight gain, may be poor liver function

The issue of weight is a prevalent source of discontent especially in western cultures. It seems that we have woken up and realized that weight control is about much more than keeping up appearances. Obesity rates have skyrocketed along with the associated adverse health conditions. Each year more and more people choose to eat right and exercise but still struggle with weight issues and chronic degenerative conditions such as high blood pressure, diabetes mellitus, heart disease, etc.

A seldom-discussed yet extremely important aspect of weight loss is liver function. Traditional diets see-saw between high fat, nutritionally void foods and weight loss gimmicks and products that actually causes people to gain weight in the long run. In the middle of all this is a liver that grows, quite literally, fattier and more sluggish by the day.

The liver has two distinct and highly important functions. First, it is the body's chief blood detoxifier. Secondly, the liver is the body's primary fat metabolizer. Once the liver becomes sluggish and fatty it performs neither job well and we begin to pack on the pounds in earnest and have great difficulty losing the weight once it is on.

What are some causes of a fatty liver

A high fat diet (primarily animal fat) will most likely cause the liver to malfunction over time. Animal fats tend to contain toxic materials that were trapped by the animals body. When we ingest these fats the toxins are released in the liver where they have the ability to cause damage, inducing poor liver function.

Another cause of fatty liver is artificial sweetener use. Artificial sweeteners have been touted by industry as a zero calorie marvel that will help consumers reduce calories and lose weight. What is not revealed is that artificial sweeteners generally lead to long term weight gain. How, do you ask? Artificial sweeteners completely bypass the normal digestive stages and are immediately taken into the liver. The liver basically shuts down all other metabolic processes, including metabolizing fat, to contend with the sweetener. The fats in the liver are either released - without being fully metabolized - into the blood stream to be stored as unprocessed material or they attach themselves to the liver. Either way,this is bad news for your weight and health.

An additional prevalent culprit behind fatty live is excessive alcohol use. Before the alcohol causes cirrhosis it makes the liver fatty, which is the beginning of the road to dysfunctional health and weight gain. Your liver will work at burning off alcohol before it burns off fat, making your weight loss take a back seat if you're indulging more that you should.

Finally, prescription and over-the-counter medications have adverse effects on the liver. Notice that almost all of the pharmaceutical commercials mention the liver and liver function. It is because they know how detrimental their medications areto the liver and the health dysfunctions, like weight gain, cirrhosis and liver failure that will occur when using their products. Continue taking your prescriptions but seek a holistic health professional who can assist with eliminating the underlying cause(s) of your condition which would eliminate the need for the medication.

How to avoid or reverse a fatty liver

Here are a few helpful tips that can get you started or keep you on the road to healthy liver function.

• Avoid artificial sweetener use
• Restrict or eliminate alcohol consumption
• Nourish the liver with fresh citrus juices, milk thistle, and licorice. A mixture of cayenne and lemon juice or cayenne and vegetable juice is a great liver nutritive
• Detoxify the colon to keep the digestive system flowing which increases metabolism and aids the liver in its proper functioning
• Chlorophyll is water is a great way to slowly detox your liver all day long

It is clear that poor liver function will most likely lead to a malfunctioning and fatty liver, in turn making weight gain probable and weight loss unlikely. If you are working diligently at exercising and eating right but still struggle to lose weight have your liver function checked to shed light on this little-known aspect of weight management.

Gluten Free Chocolate Chip Brownies & GF Baking Secrets

I've slowly been adapting my Gran's recipes into gluten free for myself and my family, some have gone horribly wrong and others have needed tweaking. So here's one that was one of my fav's as a kid and has become the most asked "bring to parties" dessert that I've converted.

I have perfected the gluten free brownie!
It took me 10 different times to make this work but this one is a winner. I like to make them in the small muffin tin (without the paper lining) and they come out moist and chewy. Please let me know how they turn out for you.

Chewy, moist and chocolatey, but not exactly
low in calories so indulge in moderation

Gluten Free Chocolate
Chip Brownies

INGREDIENTS:
- 2 squares Bakers semi-sweetened
chocolate, melted
- 1/2 C butter, unsalted†
- 1/2 C cocoa
- 1 C Gluten Free All Purpose Flour*
- 1/4 C oat bran
- 1/2 C almonds, ground (optional)
- 1/4 C flax seed, ground
- 1/2 C white sugar  (you can sub white sugar with Agave nectar)
- 1/2 C brown sugar
- 1 tsp vanilla
- 2 large eggs
- 1 C water (1/2C at a time)
- 1/2 C semi-sweet chocolate chips

METHOD:
Melt the butter (and optional coconut oil) and chocolate squares in a bowl over hot water (bain marie), cool a bit before adding to wet ingredients. Preheat oven to 350º F.

Sift the flour, coca into a large bowl and add the remaining dry ingredients, mix together with a whisk. In a separate bowl add lightly beaten eggs, 1/2C of the water and the cooled melted chocolate/butter, mix until incorporated. Add the wet mixture to the dry ingredients, and 1/2 C the water, mix together and let the badder sit for 10-15 minutes. Mix in the other 1/2 C of water and fold in the chocolate chips.

Place the mixture 3/4 high into bite sizes muffin tins and bake for 15-20minutes or until a toothpick inserted comes out clean. Place on a rack and cool for 20 minutes, serve with vanilla ice cream.

SERVINGS: 24

Gluten Free Baking Secrets
Gluten free can be very dry and very dense when you first start baking with it. It's the nature of the grains used, it doesn't have the gluten in it to help it rise and make it light and flaky. So here's a few tricks I've learned on the way to help with that fact.

So here's a few secrets to baking with gluten free flour:
- Let the final mixture soak in the 1/2 the water for about 10-15 minutes, you'll notice it soaks up the water and becomes stiff and sticky. Then add the second half of the water, mix and put them into the muffin tin or baking dish to bake.
- Sifting the flour not only takes out lumps it also adds air to the mix, making baked goods lighter

- When baking flaky pie crusts or scones use cold butter and cold water and let the dough rest in the fridge (as you would regular dough) to keep the butter cold. When it bakes the butter melts and releases steam that makes the pockets of air in the scone or pie crust, making it flaky.
- Try not to overwork badder or dough, mix minimally just to incorporate the ingredients and pat the dough down instead of rolling it out.

- Beating the egg whites and folding them in will also make your baked goods lighter. Great for GF cakes and cupcakes.

† Or you could use a combination of 1/4 C butter and 1/4 C coconut oil. For those that are lactose intolerant and cannot use the butter use a combination of beneficial oils: 1/4 C coconut oil and 1/4C grapeseed oil. NO MARGARINE!! (see my previous post on butter vs margarine)

* I used Bob's Red Mill- Gluten Free All Purpose Flour but if you want to use a combination of gluten free flours: sift together 1/2C brown rice flour, 1/2C sorghum flour will make a nice brownie.

Yours in good health,
Jocelyn McTavish RHN DSHM

Butter vs Margarine

A list of comparative facts about margarine & butter.

The Truth: 
There are other spreads that are loosely called Margarine but may, for example, be part vegetable oil or a fat-free Margarine product.

1.  Both have the same amount of calories. Truth!
A tablespoon of butter is 100 calories. A tablespoon of Margarine is 100 calories.

2.  Eating margarine can increase heart disease in women by 53% over eating the same amount of butter, according to a recent Harvard Medical Study. Truth!
We didn't find the "53%" study, but Harvard School of Public Health has published a report on this.  It says that more than 30 years ago research indicated that saturated fat (such as in butter) was bad for the heart and people were told to switch to margarine.

A Harvard study of women between 1980 and 1994 found a significant reduction of heart disease risk by reducing smoking, hormone treatment, and dietary improvements including reducing or eliminating saturated fat (such as in butter.) Further research has shown, however, that margarines contained trans fat, which was even worse for the heart than saturated fat. The report cautions us not to make decisions as a result of just one study but to consider the body of recent research about an issue like butter versus margarine. New study indicates that women who consume margarine after their heart attack have a significant increase in having another heart attack. ^1.

3. Butter is slightly higher in saturated fats at 8 grams compared to 5 Grams. Truth!
A tablespoon of butter is 7g of saturated fat.  A tablespoon of margarine is 2g of saturated fat. One tablespoon of stick margarine packs a whopping 3 grams of trans fat and 2 grams saturated fat.

4.  Butter has many nutritional benefits where margarine has a few only because they are added! 
It depends on what you are measuring. The advantage of butter is that's an excellent source of vitamins A, D, E, K, fat-soluble vitamins plus selenium and calcium. Saturated fats are the ones that are solid at room temperature. The disadvantage of true margarine is the trans fat level. The more solid a margarine is at room temperature, the more trans fat it contains, as much as 3 grams per tablespoon. Margarine makers have responded to that by releasing tub or liquid products that have either reduced or eliminated trans fats. Watch for the labels. 
Heart doctors recommend butter over normal margarine but recommend trans fat free margarines over butter. It all gets very confusing. There are even margarine products now that say they actually lower cholesterol.

5.   Butter has been around for centuries where margarine has been around for Less than 100 years. Truth!

6.   Margarine is high in trans fatty acids. Truth!

7.   Margarine increases total cholesterol and LDL (this is the bad cholesterol) and lowers HDL cholesterol, (the good cholesterol). Truth!

8. Margarine lowers quality of breast milk. Truth!
There are studies on how a mother's eating of trans fats affects the level of trans fats in her milk. One study, for example, comparing Canadian breast milk to Chinese breast milk found that Canadian mothers had 33 more trans fats in their milk than the Chinese mothers. So the quality of the breast milk can be affected by the consumption of trans fats.

9.  Margarine decreases immune response. Truth!
We found several references to this including an article by nutritionist Dr. Mary Enig that said that consuming trans fatty acids "Affects immune response by lowering effeceincy of B cell response and increasing proliferation of T cells."

10. Decreases insulin response. Truth!
Actually the trans fat can increase blood insulin levels, which increases the risk for diabetes.

11.  Margarine turns into a carenogen when heated for skillet cooking.
No support found for claim. Perhaps whoever wrote this heard a discussion about the "plasticity" of margarine. It is "plastic" at room temperature meaning that the shape of it can be changed when pressure is applied. That doesn't mean it is composed of what we normally think of as plastic. It was originally made of animal fats but increasingly now is made from vegetable oils.

12. Processed oils are loaded with pesticides. Truth!
Oil processing starts with the crude vegetable oil and produces various oils, margarine, shortening and so forth. They don't wash the grains prior to processing them, making these oils loaded with pesticides. The steps involved in processing have to do with bleaching, deodorizing, taking all the nutrients out, filtering, and removing saturates to make the oils more liquid. They also add a hexane solvent in order to squeeze the very last drop of oil out of the seeds. Caustic refining refers to very alkaline, very caustic chemicals that are added to the oil.^2.
Plus most oils are GMO, Canola, Soy and Corn oil are the most GMO foods on the planet adding not only to the pesticide debate but to the disadvantage of being highly GMO, which have been having and increased affect on the population from digestion issues to allergies and asthma.

My opinion

Reducing your consumption of butter is essential and instead add good fats like; olive oil, avocado oil, flax oil in small amounts (as these are still highly caloric) are more beneficial to your heart than any margarine. How to make butter spreadable from the fridge? Add small amounts of flax oil into softened unsalted butter, whip them together and put them back in the fridge. You get the benefit of natural fats that your body knows how to process and whipping it makes you use less of it. You can try this on toast but don't use to cook with. Flax oil is fragile and needs to be consumed cold (ok on toast) use olive or avocado oil with a bit of unsalted butter when cooking.^3. 

Coconut oil is also a saturated fat, true, but there have been many studies indicating that this fat is beneficial to the body. Still to be used with caution when it comes to heart patients.

Although margarine is a trans fat and butter is a saturated fat, we have to realize that only 25% of cholesterol comes from our diet 4., the rest we produce naturally. We need to look to increased activity and improve liver function to decrease overall bad cholesterol in our systems. Plant sterols should come from eating more vegetables and legumes not from supplemented foods. Studies have shown that reducing cholesterol too low can actually cause death.

It's essential that we consume living foods to support our body and not dead foods- how do we know the difference? Place margarine and butter on the table in summer- which one goes bad and attracts insects first? Butter of course, it's a natural product. The hydrogen in margarine, that is added to make it solid, likes to bond with oxygen, which is in cells, so it cozies up to cells to grab the oxygen out of the cell, and kills the cell in the process. Which may seem like it's not a big deal since we have trillions of cells in our body but, each cell has only 7 lives then that cell no longer exists - this is the aging process. Eating processed trans fat foods like margarine increases this rate of cell 'apoptosis' or destruction. 

_____________________________________________________________________________________

1. http://www.nature.com/?file=/ejcn/journal/v51/n1/abs/1600356a.html

2  http://www.ozoneuniversity.com/secrets_of_food_processing.htm 

3. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/ 

4. http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol_UCM_001220_Article.jsp#.TymhiUqgmDs

Food and mood

Most people are aware that a healthy diet is important to reduce the risk of heart disease, diabetes, obesity and other physical health problems.

Recent evidence also suggests that good nutrition may be just as important for our mental health and that a number of mental health conditions may be influenced by dietary factors.

There is not enough evidence to draw any firm conclusions yet about the effects of diet on mental health, but the evidence does suggest that a healthy diet protects our mental health.

While a healthy diet can help recovery, it should sit alongside other treatments recommended by your doctor.

Healthy eating on a budget

A healthy diet can be more expensive. Fish, fruit and vegetables can be particularly pricey. However, by cutting down on sugary drinks and snacks, takeaways and alcohol, you can save money so you can buy healthier foods.

Take care to buy only as much as you know you can use within the next few days, to reduce waste. You can also cut your costs by taking advantage of special promotions and by shopping at market stalls, which are often cheaper than supermarkets. If you live alone you could save money by splitting purchases with friends (buying bulk is usually cheaper) or by cooking several portions of a dish and freezing some of them. This also saves energy and saves you the effort of preparing meals every day.

Frozen fruit and vegetables are often cheaper than fresh produce and are usually just as good nutritionally (with no wastage). Fresh fruit and vegetables are usually cheapest when they are in season. Beans, lentils and soy mince are also cheaper than meat and just as nutritious.

Regular meals

Eat regular meals throughout the day to maintain blood sugar levels.
Make sure you eat at least three meals each day. Missing meals, especially breakfast, leads to low blood sugar and this causes low mood, irritability and fatigue. If you feel hungry between meals you may need to include a healthy snack eg. fruit, nuts and cereals.

Refined foods

East fewer high sugar foods and more wholegrain cereals, nuts, beans, lentils, fruit and vegetables.

Sugary foods are absorbed quickly into the bloodstream. This may cause an initial ‘high’ or surge of energy that soon wears off as the body increases its insulin production, leaving you feeling tired and low.

Wholegrain cereals, pulses, fruit and vegetables are more filling and, because the sugar in these foods is absorbed more slowly, don’t cause mood swings.

These foods are more nutritious as they contain thiamin (B1), a vitamin that has been associated with control of mood, and folate and zinc (supplements of these nutrients have been shown to improve the mood of people with depression in a small number of studies).

Choose:

• bread – wholemeal and granary rather than white. Also try rye breads, pumpernickel, wholemeal pitta bread, wholemeal chapattis, oat cakes, rice cakes and corn cakes

• breakfast cereals – choose high fibre, low sugar types eg. wholegrain or bran cereals or porridge

• rice and pasta – go for Basmati and brown rice (this gives a nutty texture in salads) and wholemeal pasta

• potatoes – serve boiled new potatoes in their skins (with a little bit of butter) or mashed or jacket potatoes. Try sweet potatoes or yams for a instead of potatoes – these are delicious baked.

Aim to eat at least 5-10 portions of fruit and vegetables a day eg. ½ grapefruit for breakfast, a banana or apple for a mid morning snack, large salad at lunch time and then two types of vegetable and piece of fresh or baked fruit for your evening meal.

NB: Green vegetables should be steamed or boiled in a little water and should not be overcooked or you will lose much of the vitamin content.

Avoid sugar and sugary drinks, cakes, sweets and puddings. These are loaded with calories but have little nutritional value and may trigger mood swings because of their sugar content.

Protein in your diet

Include protein at every meal to ensure a continuous supply of the amino acid tryptophan to the brain.

We all need to eat enough protein to maintain our skin, organ, muscle and immune function but recent research suggests that one particular component of protein, the amino acid tryptophan, can influence mood.

Supplements of tryptophan were tested in studies and in some were shown to improve the mood of people with depression. The supplements were not considered safe and were removed from the market. However, you can ensure your brain gets a regular supply of tryptophan by including at least one good sized portion of protein at each meal ie. meat, fish, eggs, milk, cheese, nuts, beans, lentils (dhal), or a meat substitute such as textured vegetable protein or mycoprotein.

NB: Peanuts are low in tryptophan so if you eat them at a meal-time include another source of protein (eg. other nuts) at the same time.

Variety of food

Eat a wide variety of foods to keep your diet interesting and to ensure you obtain all the micronutrients you need.

The more varied your diet, the more likely you are to obtain all the nutrients you need. If you have bread at one meal, try cereal or potatoes, rice or sweet potatoes at the others. Make sure you include at least 2 portions of different fruits and/or vegetables and a protein food at each meal.

Include some red meat and fish, as they are good sources of vitamin B12, another nutrient that seems to be associated with mood. If you are vegetarian or have a limited budget, include fortified soy mince and yeast extract to increase your intake of this vitamin.

Fish in your diet

Include fish, especially oily fish, in your diet. A few studies suggest that omega 3 oil supplements may reduce symptoms in people with depression on antidepressant medications. These studies are small but we know that a proper balance of omega 3 and omega 6 oils in the diet is important.
To get a good balance of mega 3 and 6 oils:

• include more omega 3-rich oily fish from sustainable fish stocks – try to include 2–4 portions a week (but no more than 2 portions if you are pregnant or breastfeeding). If buying tinned fish, choose varieties in water, brine or tomato sauce rather than in sunflower oil (this is high in omega 6)

• if you fry food (eg. stir fries) use an oil high in monounsaturates eg. olive or rapeseed oil

• choose a monounsaturated margarine or butter for spreading. Avoid margarines or low fat spreads containing omega 6 polyunsaturated or hydrogenated trans fats (trans fats are damaging to your brain and arteries)

• avoid processed foods such as pies, sausage rolls, crisps and cakes – these are high in saturated and trans fats.

If you don’t like fish you could try an omega 3 supplement (choose one that is purified, contains no vitamin A and has a high eicosapenanoic acid (EPA) content – take no more than 1g EPA per day). If you are vegetarian, try a flax seed supplement (although only a very small fraction of the omega 3 contained in plant products can be used by the body).

Weight

Maintain a healthy weight.

Depression affects different people in different ways. Some people lose interest in food or can’t motivate themselves to shop and cook, so lose weight. Others find they want to eat more and gain weight when they are unhappy. Some medications can also increase or decrease your appetite – if you are concerned that the medication you are taking has made your weight problems worse, speak to your doctor.

oth excessive weight loss or weight gain can make your mood worse and should be avoided. Weight loss and lack of good nutrition will deprive the brain of glucose and the other nutrients that control mood – you may need the advice of a dietitian to help you overcome this problem.

Putting on weight unintentionally or feeling out of control of your eating can increase your depression and can lead to yo-yo dieting, which leaves you further out of control. If you are overweight, follow the advice on healthy eating but be extra careful to limit your fat and sugar intake (no fries, pies, cakes, puddings, sweets, chocolate or sweet drinks), use less fat in cooking, reduce your alcohol consumption, avoid sugary drinks, and increase your exercise levels.

Fluid intake

Maintain adequate fluid intake.

Not drinking enough fluid has significant implications for mental health. The early effects of even mild dehydration can affect our feelings and behaviour.
An adult loses approximately 2.5 litres of water daily through the lungs as water vapour, through the skin as perspiration and through the kidneys as urine. If you don’t drink enough fluids to replace this loss then you will get symptoms of dehydration, including irritability, loss of concentration and reduced mental functioning.

Coffee, colas, some energy drinks and tea all contain caffeine, which some people use to boost energy levels. However, in large quantities caffeine can increase blood pressure, anxiety, depressive symptoms and sleep problems.
Caffeine also has a diuretic effect in the body – it encourages the production of urine and therefore leads to dehydration. For this reason you should not rely solely on caffeine-based fluids.

If you do take drinks with caffeine in them, try to limit yourself to just 3–4 cups per day and drink other fluids such as water, fruit juice and non-stimulant herbal teas at other times. Chocolate also contains caffeine and should be limited to an occasional treat.

Alcohol intake

Limit your alcohol intake.

Alcohol has a depressant effect on the brain and can result in a rapid worsening of your mood. It is also a toxin that has to be deactivated by the liver. During this detoxification process the body uses thiamin, zinc and other nutrients and this can deplete your reserves, especially if your diet is poor.

Thiamin, niacin and other vitamin deficiencies are common in heavy drinkers and can cause low mood, irritability and/or aggressive behaviour, as well as more serious and long-term mental health problems.

Because the body uses important nutrients to process alcohol, people who experience depression should consider avoiding alcohol until they have recovered. Even then, because of alcohol’s depressant effects, they should consider drinking only small amounts – no more than once a week.

If you do want to drink alcohol, try not to exceed the recommended safe limits – two units a day for women and three units for men.
1 unit = 1 small glass wine (8 % ABV)
½ pint beer or lager (3.5 % ABV)
1 single measure spirits (40 % ABV)
1 small glass sherry or port (20 % ABV)

NB. % ABV is the strength of the alcoholic content. If the % ABV is higher than the examples listed above, then the drink contains more units of alcohol.

Exercise

Exercise regularly

Exercise leads to the release of endorphins – feel-good chemicals in the brain that help us to relax and to feel happy. Exercise is particularly important for people with depression as it also gives structure and purpose to the day. Outdoor exercise that exposes us to sunlight is especially valuable as it affects the pineal gland and directly boosts mood.

Exercise has some other advantages if you are trying to control your weight. For example, the more you exercise, the less you need to cut down on your calorie intake to control your weight. It is also beneficial for heart health and it ensures that you replace fat with muscle, resulting in a more toned body. Exercise also prevents bone mass loss and the increased risk of osteoporosis that can occur if you diet but don’t exercise.

There is no need to join a gym – walking is the easiest, cheapest and best form of exercise and it can be built up as your fitness level increases. Swimming is good for people with joint problems who find weight-bearing exercise difficult. Cycling is also good. Whatever kind of exercise you choose, start with 20 minutes at least three times a week and increase this as your fitness improves.

Nutritional supplements

• choose a complete one-a-day multivitamin / mineral preparation containing the full recommended daily intake of each vitamin and mineral. These products are relatively safe as they do not contain excessive amounts of any single nutrient (but you should avoid other supplements containing these nutrients, in particular vitamin A as it is toxic in high doses)

• if your health care provider prescribes vitamins or minerals for you, tell him/her about any products you are already taking

• if you do take a multivitamin supplement, avoid eating liver and other offal products such as pate, as these are also high in vitamin A.

It is important to remember that supplements are not an alternative to a healthy diet and you should still maintain a varied and balanced diet.