By Justin Wiggins
A successful and speedy recovery is something we all hope to have after a
serious surgery. Researchers have recently discovered low levels of vitamin D in
a group of patients undergoing spinal surgery, which may delay their
recovery.
Vitamin D helps calcium absorption and is needed for bone growth. Vitamin D
deficiency can lead to osteomalacia, resulting in softer and weaker bones.
Osteomalacia also interferes with new bone formation, which can be very
problematic for someone undergoing spinal fusion surgery, where bones have to
fuse together in order to span an internal gap.
Jacob M. Buchowski, MD and his team of researchers at Washington
University School of Medicine in St. Louis recently completed a study of 313
patients who were undergoing spinal fusion surgery. Of this group, 44 percent
were male and 56 percent were female; the average age of was 55. Analysis
indicated that more than half had inadequate levels of vitamin D, including 25
percent who were severely deficient.
Low vitamin D levels are relatively common in older popultations–this is one
of the reasons the RDA for adults over 70 is approximately 30 percent higher
than the standard recommendation. In this study, however, it came as a surprise
that the patients most likely to have inadequate levels of the bone-building
vitamin were younger. “We rarely think about deficiency in younger patients,”
Buchowski says. “More of the older patients in this study had a history of
taking supplements, and as a result, they had less risk for vitamin D deficiency
than younger patients.”
“Our findings suggest it may be worthwhile to screen surgery patients for
vitamin D,” says Buchowski. He feels as if patients with insufficient levels of
vitamin D could benefit from taking 50,000 international units of the vitamin
once a week for eight weeks before a surgery. This extra boost in vitamin D may
help facilitate recovery after spinal fusion surgery.
Based on the results of the survey, Buchowski and his colleagues are
recommending that patients that are waiting to have a spinal fusion surgery take
a vitamin D supplement prior to and following surgery. Along with all the other
great benefits this vitamin has to offer, that may also be good
advice for those of us who are hoping to avoid spinal fusion surgery–or any
other kind.
Friday, April 27, 2012
Namaste A-Okay: 3 Surprising Ways Yoga Benefits You (Including Weight Loss!)
Yoga is invigoration in relaxation. Freedom in routine. Confidence through self control. Energy within and energy without.
—Ymber Delecto
The economy is a mess, the unemployment rate is at an all-time sustainable high, and people are feeling more insecure than ever. It's no surprise that the popularity of yoga is on the rise. Yes, this may be partly due to celebrity fads or the popularity of yoga pants and the resulting need to fit into them, but it may also be that people feel out of control in their outer worlds, so they're seeking the internal balance only a consistent yoga practice can bring. At any rate, this rise in popularity has researchers buzzing. Check out all the new research that supports you de-stressing on the mat.—Ymber Delecto
Brain building. Yogis and yoginis alike are pretty hot and happy-looking people. The gift of walking around with a smile on your face while looking sexy in your hard tails is enough to win the attention of almost anyone. But it turns out yoga can help your brain as well. Researchers from Boston University, New York Medical College, and Columbia report that certain imbalances in the brain occur when a person suffers from depression or stress-related conditions. These imbalances include low activity of gamma amino-butyric acid (GABA), an issue linked to epilepsy, chronic pain, depression, anxiety, and PTSD. The researchers found that yoga increases the activity of GABA, which in turn significantly improves symptoms. They suggest that, "This has far-reaching implications for the integration of yoga-based practices in the treatment of a broad array of disorders exacerbated by stress." In other words, you can treat depression while getting in shape at the same time.
In January 2012, a study published in The Journal of Behavioral Health Services and Research reported that yoga seemed protective/preventive for secondary school students when it came to controlling anger and feeling fatigue. Students were randomly assigned to one of two groups. The first did 11 weeks of physical activity and the second did 11 weeks of yoga. They found that the adolescents in the yoga group revealed "statistically significant differences over time relative to controls on measures of anger control and fatigue/inertia." The results, according to researchers, "suggest that implementation of yoga is acceptable and feasible in a secondary school setting and has the potential of playing a protective or preventive role in maintaining mental health."
Smart cars. Smart water. Looks like yoga may join them as the Smart workout.Fighting fat. The average person is likely to practice yoga to increase flexibility, improve balance, relieve stress, and reduce pain. But did you know yoga can also help you lose weight? Yoga may not burn as many calories as cardio, but it does influence your mind to help you lose and maintain a healthy weight.
Researchers from the Fred Hutchinson Cancer Research Center in Seattle conducted a 15,550-person public health study measuring physical activity, including yoga and weight change. Those who practiced yoga for 4 years showed a 3-lb. lower weight gain among normal-weight participants (BMI of less than 25) and an 18.5-lb. lower weight gain among overweight subjects.
In 2011, researchers from The Alfred Hospital, Melbourne, Victoria, Australia, integrated yoga into eating disorder programs and weight management for obesity, at which point a small, randomized study of yoga for obese women was conducted. The subjects who practiced yoga for 16 weeks showed an impressive decrease in body weight, body fat percentage, BMI, waist circumference, and visceral fat area in comparison to those who didn't.
Still not convinced? Researchers in Australia gathered data from 20 personal journals to examine the experience of a 12-week yoga treatment program for binge eating among a sample of 25 women who were obese. They noticed a positive shift experienced by the women during the program. "Specifically, women perceived an overall reduction in the quantity of food they consumed, decreased eating speed, and an improvement in food choices throughout the program." The women were able to establish a healthy reconnection with food, demonstrate self-empowerment, and in turn lose weight.
Yoga literally changed these ladies' relationship to food. Maybe it can do the same for you.Conquering chronic pain. Therapeutic yoga is beginning to rise in popularity for many health conditions, particularly for chronic pain sufferers. It attacks the problem on many levels by preventing, reducing, or alleviating structural, physiological, emotional, and spiritual pain, suffering, or limitations. Furthermore, people who suffer from chronic pain may find they are better able to relax easier, think clearer, and get healthier.
At the West Virginia University School of Medicine, researchers found that people who suffered from chronic lower back pain had significant reductions in pain intensity, functional disability, and pain medication usage after practicing 3 months of Iyengar yoga therapy.
In another study, researchers from Oregon Health and Science University evaluated the success rate of a program derived from Kripalu yoga for female fibromyalgia patients. They found that the yoga group (as compared to the control group who did not practice yoga) showed incredible improvements regarding their fibromyalgia symptoms. The same researchers conducted a similar study with patients suffering from menopausal symptoms due to recovering from breast cancer. They found that post-treatment, women who received the yoga program showed significant improvements. At a 3-month follow-up, the subjects maintained their level of improvement.
Lastly, researchers at Uludag University in Turkey found that, "A simplified yoga-based rehabilitation program is a complementary, safe and effective clinical treatment modality in patients with end-stage renal disease." They found that a 12-week intervention significantly improved pain, fatigue, sleep disturbance, and grip strength. If yoga can help with situations as serious as these, imagine what it can do for your daily aches and pains.
Sunday, April 22, 2012
Soda and Stroke Risk
Author: Sean Wells
Sugar-sweetened beverage consumption has increased in the United States over the past three decades, and its impact on our health has risen in response. Past research has linked regular consumption with weight gain and diabetes, along with high blood pressure and coronary artery disease. Now a study has found another unfavorable link: consumption of soda appears to increase the risk of stroke.
The research correlated soda consumption along with the occurrence of stroke in a total sampling of 127,456 individuals—consisting of 43,371 men who participated in the Health Professionals Follow-Up Study between 1986 and 2008 and 84,085 women who participated in the Nurses’ Health Study between 1980 and 2008. During that time a total of 2,938 strokes were documented in women while 1,416 strokes were documented in men.
In a direct comparison with one serving of soda—interestingly, this was the case with both regular and diet soda—one serving of decaffeinated coffee was associated with a 10 percent lower risk of stroke, while regular coffee was associated with a 9 percent decrease in risk.
It is unclear precisely why diet soda might pose any such risk, and some researchers are of the opinion that this is a coincidental relationship branching off from some deeper cause. In the case of sweetened soda, it is well-known that excess sugar load can lead to rapid increases in blood glucose and insulin. Over time, glucose intolerance, insulin resistance, and inflammation result. These physiologic changes influence atherosclerosis, the accumulation of arterial plaque and coronary thrombosis — all of which are risk factors for stroke.
In comparison, coffee contains chlorogenic acids, lignans and magnesium, all of which act as antioxidants. These unique compounds are known to be anti-inflammatory, which correspondingly may help to reduce stroke risk.
“Soda remains the largest source of added sugar in the diet,” said Adam Bernstein, MD, ScD, study author and Research Director at Cleveland Clinic’s Wellness Institute. “What we’re beginning to understand is that regular intake of these beverages sets off a chain reaction in the body that can potentially lead to many diseases — including stroke.”
In a direct comparison with one serving of soda—interestingly, this was the case with both regular and diet soda—one serving of decaffeinated coffee was associated with a 10 percent lower risk of stroke, while regular coffee was associated with a 9 percent decrease in risk.
It is unclear precisely why diet soda might pose any such risk, and some researchers are of the opinion that this is a coincidental relationship branching off from some deeper cause. In the case of sweetened soda, it is well-known that excess sugar load can lead to rapid increases in blood glucose and insulin. Over time, glucose intolerance, insulin resistance, and inflammation result. These physiologic changes influence atherosclerosis, the accumulation of arterial plaque and coronary thrombosis — all of which are risk factors for stroke.
In comparison, coffee contains chlorogenic acids, lignans and magnesium, all of which act as antioxidants. These unique compounds are known to be anti-inflammatory, which correspondingly may help to reduce stroke risk.
“Soda remains the largest source of added sugar in the diet,” said Adam Bernstein, MD, ScD, study author and Research Director at Cleveland Clinic’s Wellness Institute. “What we’re beginning to understand is that regular intake of these beverages sets off a chain reaction in the body that can potentially lead to many diseases — including stroke.”
Saturday, April 21, 2012
11 Ways to Cheat Veganism
by Matt Wallace elephantjournal.com
As any cook knows, making a meal without things like butter, eggs, cream and other kitchen essentials is torture. Add a lack of umami to the equation (the savory flavor often provided by meat) and even a seasoned chef would throw in the towel.
To ease the pains of an animal-free diet, I have gathered together some of my favorite vegan-friendly cure-alls for the health conscious culinaire. These eleven items will make your life easier, your meals tastier, and your non-vegan guests happier while keeping your conscience crystal clear.
2. Butter-less Butter. As a former French-trained chef, butter was my Holy Grail. I had to find a replacement. There are many non-dairy butter alternatives out there, but I prefer to stay away from soy spreads. Coconut butters, pea protein spreads, and various oil spreads are wonderful substitutes that provide authentic flavor without the negative claims surrounding soy.
3. Vegan Cream. Equally important as butter, cream certainly holds its place in my culinary arsenal. Dairy-free creamers come in soy, almond, coconut and hemp varieties. They carry a bit of sweetness, but work perfectly in any recipe. To find a exact substitute for dairy creamers, look for the word “unsweetened”.
6. Vegan yogurt. When I don’t have time to eat a solid breakfast, I eat yogurt. Finding non-soy based, dairy-free and edible yogurt was challenging, but after many yogurt-less months, I was introduced to Amande. This almond-milk cultured yogurt has an incredible texture with a variety of actual fruit flavors. Also an awesome smoothie addition.
7. Shiitake mushrooms. So it doesn’t take a genius to understand that mushrooms are inherently vegan, but it does take a chef to tell you that shiitake mushrooms will reintroduce the beloved umami flavor that has been missing since you gave up meat. Whether sautéed, boiled, or eaten raw these fantastic fungi will save you savorless meals. Season with a dash of salt to intensify the flavor.
8. Seaweed. I guess the politically correct term would be sea vegetables, but in either case, the classic dried, crunchy seaweed sold in a variety of forms will also bring not only an umami flavor, but also the essential B12 (a vitamin vegans often lack, responsible for low energy and fatigue). Toss chopped up seaweed into boiling water, in steaming rice or as garnish for salads and entrees.
9. Tempeh. I make it my prerogative to stay away from soy. With all the bad hype and hoopla, I figure it’s best to just steer clear of the bean. But in my research, ancient cultures (Chinese and Japanese) found that soy was rendered edible and safe once it had undergone fermentation. This discovery gave rise to soy sauce, miso and tempeh. Tempeh is an excellent meat alternative that provides yielding texture that will take on whatever seasoning you use. It can even be marinated. You can also find varieties of tempeh that are grain and vegetable based.
10. Seitan. Pronounced, “say-tin”, this wheat based meat alternative is well-known in the vegan community. Its firm texture and ability to take on flavor creates a high demand in vegan cookery. What separates it from tempeh is its softer, moister complexion, giving it increased gastronomic versatility. It can be used in stews, served as is, shredded, sautéed or even baked.
11. Egg replacement. After turning vegan, I realized everything has egg in it. All desserts, batters, pastries, cookies, cupcakes, cakes, croissants, cinnamon buns—basically everything that made the world go round—was suddenly off limits. My sweet tooth was devasted. That was until I found egg replacements. You can opt for Ener-G egg replacer (free of soy) or you can use natural egg replacements like applesauce, bananas, avocados, flax seeds and water, agar powder or tapioca starch. These alternatives add a unique depth in flavor and softness in texture.
Some items that didn’t quite make the cut were vegan cream cheese, vegan ice cream, agave and other sweeteners, and tofu.
Deciding to go vegan can be a pretty tough transition, but with these crafty pointers, your animal-loving self can cheat the ism.
Choosing to bow out from the gastronomic, animal-eating world is never an easy decision. Whether it is for spirituality, saving the animals—and their teats—or just experiencing something new, getting used to eating like a vegan can be a challenging task.As any cook knows, making a meal without things like butter, eggs, cream and other kitchen essentials is torture. Add a lack of umami to the equation (the savory flavor often provided by meat) and even a seasoned chef would throw in the towel.
To ease the pains of an animal-free diet, I have gathered together some of my favorite vegan-friendly cure-alls for the health conscious culinaire. These eleven items will make your life easier, your meals tastier, and your non-vegan guests happier while keeping your conscience crystal clear.
If you’re thinking about becoming a vegan, stock your kitchen with these items.
1. Almond Milk. I drink at least a couple glasses of this slightly sweet dairy alternative daily. The consistency of (refrigerated) almond milk is much like the feel of regular milk but without the added hormones and vaccinations. It carries a barely noticeable nutty flavor and is worth every drop of left over cereal goodness. It can be used as a substitute for shakes, smoothies, and batters as well as a béchamel base.2. Butter-less Butter. As a former French-trained chef, butter was my Holy Grail. I had to find a replacement. There are many non-dairy butter alternatives out there, but I prefer to stay away from soy spreads. Coconut butters, pea protein spreads, and various oil spreads are wonderful substitutes that provide authentic flavor without the negative claims surrounding soy.
Photo: Matt Wallace
Photo: Matt Wallace
4. Veganaise. I don’t suggest eating this stuff by itself, but it works miracles in dressing up salads and sandwiches. For the experimental chef, this fake-mayo can create all sorts of cold-mixed condiments used to spice up any dish. One of my favorites is a tangy wasabi lemon ginger combo that I basically put on everything.
5. Vegan Cheese. One of the most painful sacrifices I have ever made was giving up cheese. I was a connoisseur. So naturally, it took me a while to find an acceptable replacement. But my prayers were answered the day I found Daiya. And although it only comes in 3 flavors, it behaves like, tastes like, and melts like cheese. It is made from tapioca root, but includes other oils and arrowroot. It is soy- and hydrogenated oil-free.
Photo: Matt Wallace
Photo: VanRobin
8. Seaweed. I guess the politically correct term would be sea vegetables, but in either case, the classic dried, crunchy seaweed sold in a variety of forms will also bring not only an umami flavor, but also the essential B12 (a vitamin vegans often lack, responsible for low energy and fatigue). Toss chopped up seaweed into boiling water, in steaming rice or as garnish for salads and entrees.
Photo: ma.co
Photo: utis
11. Egg replacement. After turning vegan, I realized everything has egg in it. All desserts, batters, pastries, cookies, cupcakes, cakes, croissants, cinnamon buns—basically everything that made the world go round—was suddenly off limits. My sweet tooth was devasted. That was until I found egg replacements. You can opt for Ener-G egg replacer (free of soy) or you can use natural egg replacements like applesauce, bananas, avocados, flax seeds and water, agar powder or tapioca starch. These alternatives add a unique depth in flavor and softness in texture.
Some items that didn’t quite make the cut were vegan cream cheese, vegan ice cream, agave and other sweeteners, and tofu.
Exercise Produces Positive Response In DNA
Author: Sean Wells
The genes a person is born with are not as fixed as many people believe, and in some cases an alteration in gene expression can be seen within minutes. This is the case when it comes to exercise, according to recent research.
This simple study involved 14 men and women, all of whom were classified as sedentary individuals. Using muscle biopsy, activity within several muscle-related genes was measured both before and after a single 20-minute exercise session.
While exercise is already known to produce changes in an individuals metabolism–especially in regard to increasing burning of both sugar and fat–this study discovered that the first change actually occurs at the genetic level with a rearrangement of methyl groups. These groups are comparable to locks, while the keys come in the form of enzymes known as transcription factors. When the locks are removed, the keys can enter and activate positive adaptive responses.
In the case of this study, what was demonstrated post-exercise was that the DNA within the muscle cells had already reactivated dormant genes that are involved in boosting the muscles work capacity. This sort of change, occurring after just one bout of exercise in previously sedentary individuals, is an impressive demonstration of the potential power being researched in the emerging field of epigenetics.
Contributing author Juleen Zierath may have summarized it best, “Exercise is medicine, and it seems the means to alter our epigenomes for better health may be only a jog away.”
While exercise is already known to produce changes in an individuals metabolism–especially in regard to increasing burning of both sugar and fat–this study discovered that the first change actually occurs at the genetic level with a rearrangement of methyl groups. These groups are comparable to locks, while the keys come in the form of enzymes known as transcription factors. When the locks are removed, the keys can enter and activate positive adaptive responses.
In the case of this study, what was demonstrated post-exercise was that the DNA within the muscle cells had already reactivated dormant genes that are involved in boosting the muscles work capacity. This sort of change, occurring after just one bout of exercise in previously sedentary individuals, is an impressive demonstration of the potential power being researched in the emerging field of epigenetics.
Contributing author Juleen Zierath may have summarized it best, “Exercise is medicine, and it seems the means to alter our epigenomes for better health may be only a jog away.”
Friday, April 20, 2012
Curcumin Benefits Bypass Patients
Author: Sean Wells
Recent research from Thailand indicates that curcumin could help decrease the chances of a heart attack in bypass patients. Part of the interest in this benefit is that, in an unfortunate irony for a procedure intended to improve cardiovascular function, bypass surgery itself can often put patients at increased risk for a subsequent heart attack–this is because of the re-direction of blood flow that is involved during surgery.
The double-blind study consisted of 121 consecutive patients who had non-emergency bypass surgery at Chiang Mai University hospital between 2009 and 2011. One half were supplemented with one half-gram of curcumin four times daily, beginning three days prior to surgery and continuing for five days afterward, while the other half received placebo.
The researchers found that during their post-bypass hospital stay, 13 percent of patients who’d been taking curcumin had a heart attack, compared to 30 percent of the group receiving placebo. Further factoring for all pre-surgical differences between groups led researchers to the conclusion that the patients supplemented with curcumin had a 65 percent lower chance of a heart attack post-operation.
As this is the first study of it’s kind, researchers were quick to point out that this result is by no means an indication that curcumin will replace medication for bypass patients. It may, however, provide some support for it’s future use in addition to medication.
The likely contributors to this apparent decrease in risk are curcumins antioxidant properties, which worked to help minimize damage to the heart tissue during surgery. This theory is supported by the lowered inflammatory markers displayed by the curcumin group during the study; serum tests revealed lower levels of both C-reactive protein and malondialdehyde in those subjects.
Other research has suggested inflammation plays a role in the development of a variety of diseases, including heart disease — and curcumin could have an effect on those pathways. The results of this initial study are very encouraging, and certainly provide incentive for further investigation.
The researchers found that during their post-bypass hospital stay, 13 percent of patients who’d been taking curcumin had a heart attack, compared to 30 percent of the group receiving placebo. Further factoring for all pre-surgical differences between groups led researchers to the conclusion that the patients supplemented with curcumin had a 65 percent lower chance of a heart attack post-operation.
As this is the first study of it’s kind, researchers were quick to point out that this result is by no means an indication that curcumin will replace medication for bypass patients. It may, however, provide some support for it’s future use in addition to medication.
The likely contributors to this apparent decrease in risk are curcumins antioxidant properties, which worked to help minimize damage to the heart tissue during surgery. This theory is supported by the lowered inflammatory markers displayed by the curcumin group during the study; serum tests revealed lower levels of both C-reactive protein and malondialdehyde in those subjects.
Other research has suggested inflammation plays a role in the development of a variety of diseases, including heart disease — and curcumin could have an effect on those pathways. The results of this initial study are very encouraging, and certainly provide incentive for further investigation.
How to go raw right now
http://www.therawtarian.com/raw-food-recipes tons of good raw food recipes, worth checking out!
This morning I had a strawberry, banana, apple, almond milk, ginger, cinnamon smoothie... SO good! What a great way to start the day!
by therawtarian.com
How to go raw right now can be simple. If you want it to be!
Deciding to switch to a raw food diet is one of the best things you can do for yourself, but figuring out how to go raw can be intimidating if you don't go in with a game plan. (And if you overcomplicate things!)
Odds are you are curious about the benefits of raw food—which include an abundance of energy, clarity of mind, and a healthy body-inside and out. But where do you begin? Do you have to go 100% raw right away? Will your entire diet be comprised of salads and carrot sticks? (Answer: no!)
To have the best success learning how to go raw, and to allow your body to transition smoothly from a Standard American Diet (SAD) to a healthful, satisfying raw diet, you should go raw in phases. The simplest way for most people to start going raw is to initially replace one meal a day with a raw meal and build up from there.
You don't have to rush out and buy a bunch of new raw kitchen equipment right away—there are plenty of simple raw options to start with that will make learning how to go raw exciting (yes, EXCITING) and achievable! If you have a blender and a good kitchen knife, you can get started right now. Beginning your day with a big green smoothie will change your life, and make kicking your coffee or sugar-cereal habit painless. Your cells will rejoice and your body will respond immediately, kicking toxins out of your body while giving you immense energy and a healthy glow. :)
It is amazing how quickly the body responds to receiving the fuel it truly wants. You'll find that you start craving more whole, raw foods and less of the processed junk that so many of us have spent our lives eating. Salads become exciting and enticing as you discover new fruits and vegetables, and nuts and seeds can add versatility and dimension that make old recipes seem new. Fresh fruits, simple nut pates, fresh vegetables and easy raw dressings and dips will replace your old processed snacks and lunches, and you will stay full and satisfied longer!
If you really want to know how to go raw, it's simple: start now. Browse through my raw recipe database, make a rough plan of what your raw food meals will look like for the next week, and write your shopping list. Eliminate foods that are counter-productive to your overall goals, and get started on your amazing journey to a healthy, satisfying lifestyle. Your body will thank you!
This morning I had a strawberry, banana, apple, almond milk, ginger, cinnamon smoothie... SO good! What a great way to start the day!
by therawtarian.com
How to go raw right now can be simple. If you want it to be!
Deciding to switch to a raw food diet is one of the best things you can do for yourself, but figuring out how to go raw can be intimidating if you don't go in with a game plan. (And if you overcomplicate things!)
Odds are you are curious about the benefits of raw food—which include an abundance of energy, clarity of mind, and a healthy body-inside and out. But where do you begin? Do you have to go 100% raw right away? Will your entire diet be comprised of salads and carrot sticks? (Answer: no!)
To have the best success learning how to go raw, and to allow your body to transition smoothly from a Standard American Diet (SAD) to a healthful, satisfying raw diet, you should go raw in phases. The simplest way for most people to start going raw is to initially replace one meal a day with a raw meal and build up from there.
You don't have to rush out and buy a bunch of new raw kitchen equipment right away—there are plenty of simple raw options to start with that will make learning how to go raw exciting (yes, EXCITING) and achievable! If you have a blender and a good kitchen knife, you can get started right now. Beginning your day with a big green smoothie will change your life, and make kicking your coffee or sugar-cereal habit painless. Your cells will rejoice and your body will respond immediately, kicking toxins out of your body while giving you immense energy and a healthy glow. :)
It is amazing how quickly the body responds to receiving the fuel it truly wants. You'll find that you start craving more whole, raw foods and less of the processed junk that so many of us have spent our lives eating. Salads become exciting and enticing as you discover new fruits and vegetables, and nuts and seeds can add versatility and dimension that make old recipes seem new. Fresh fruits, simple nut pates, fresh vegetables and easy raw dressings and dips will replace your old processed snacks and lunches, and you will stay full and satisfied longer!
If you really want to know how to go raw, it's simple: start now. Browse through my raw recipe database, make a rough plan of what your raw food meals will look like for the next week, and write your shopping list. Eliminate foods that are counter-productive to your overall goals, and get started on your amazing journey to a healthy, satisfying lifestyle. Your body will thank you!
Thursday, April 19, 2012
The Antioxidant Properties of Caffeine
Apart from that immediate gain, however, studies focused much more on long-term health have also investigated caffeine, and their results indicate that it’s benefits extend beyond mere performance enhancement. Among other features related to memory and pain relief, caffeine has also been shown to display antioxidant activity.
In particular, hydroxyl radical (OH) is one of the most damaging free radicals that can occur in the human body. This particular form of free radical cannot be deactivated by an enzyme system and therefore most often is neutralized by antioxidant nutrients acquired from the diet. If left unchecked, like all free radicals the hydroxyl radical is capable of inducing damage on cell membranes and structural proteins, as well as DNA itself at the cellular level.
Studies have shown, however, that caffeine is capable of binding to and neutralizing this free radical directly, after which it is eliminated from the system. The addition of such antioxidants to the diet is thought to potentially reduce the long-term risk of many health afflictions that have been linked with long-term inflammation, including diabetes and heart disease. Perhaps not surprisingly, in the case of caffeine, these antioxidant properties appear to be more applicable to those disorders related to cognitive impairment, such as Parkinson’s and Alzheimer’s.
For those who are able to tolerate its effects–and of course those who are able to enjoy them–it appears that caffeine offers potential benefits beyond a simple kick-start. This common compound may offer benefits not just on a typical Monday, but for all the Mondays to come.
Berries and The Brain
By Justin Wiggins
Berries could be a tasty way to improve brain health in older adults. Researchers from the USDA Agricultural Research Service’s human nutrition research center at Tufts University held a study to find evidence of any positive effects of berries on the brain.
According to Barbara Shukitt-Hale, who led the study, longer life-spans are raising concerns about the human toll and health care costs of treating diseases that cause mental decline, like Alzheimer’s disease. The study extensively reviewed cellular, animal and human studies to complete the research.
According to Shukitt-Hale, berry fruits could help the brain to retain health in several ways. Berry fruits contain high levels of antioxidants that can protect the brain from oxidative stress produced by harmful free radicals. The phytochemicals from berries can enhance the way neurons in the brain communicate and can prevent inflammation in the brain that contribute to neuronal damage and improve both motor and cognitive skills.
“’In cell and animal models, berry fruits mediate signaling pathways involved in inflammation and cell survival in addition to enhancing neuroplasticity, neurotransmission, and calcium buffering, all of which lead to attenuation of age- and pathology- related deficits in behavior,” they wrote.
This study is a good stepping stone to finding out if berries could boost brain health in the aging population. A diet rich in berries–or otherwise in antioxidants–can protect against oxidative stress and improve communication pathways within the brain, which the older population will be happy to benefit from just as much as the rest of us.
Friday, April 13, 2012
Lowering Blood Pressure with Vitamin C
By Justin Wiggins
Almost one billion people worldwide suffer from high blood pressure, or hypertension, defined as having a systolic and diastolic blood pressure above 140/90mmhg. An estimated 33.5% of US adults have hypertension–it is the leading cause of cardiovascular disease, which accounts for 35% of annual deaths in the US. A new study suggests that supplementation with vitamin C may reduce blood pressure.
This meta-analysis was conducted by researchers from the John Hopkins Medical Institution. They pooled data from 29 clinical trials, with the median dose of Vitamin C calculated to be 500 milligrams per day, and a median trial duration of eight weeks.
The results showed that Vitamin C supplementation was associated with a significant reduction in both systolic and diastolic blood pressure in the all cases, with even greater reductions in people who actually suffer from hypertension. When the data was filtered through to include only people with hypertension, there were average systolic and diastolic blood pressure reductions of 4.85 and 1.67 mmHg, respectively.
Because this is the first meta-analysis on this issue, additional trials are recommended for validation. These longer, more extensive trials may be difficult and costly, but it’s difficult to put a price on the hope that something as simple and easy as vitamin C supplementation may reduce the risk of hypertension.
Almost one billion people worldwide suffer from high blood pressure, or hypertension, defined as having a systolic and diastolic blood pressure above 140/90mmhg. An estimated 33.5% of US adults have hypertension–it is the leading cause of cardiovascular disease, which accounts for 35% of annual deaths in the US. A new study suggests that supplementation with vitamin C may reduce blood pressure.
This meta-analysis was conducted by researchers from the John Hopkins Medical Institution. They pooled data from 29 clinical trials, with the median dose of Vitamin C calculated to be 500 milligrams per day, and a median trial duration of eight weeks.
The results showed that Vitamin C supplementation was associated with a significant reduction in both systolic and diastolic blood pressure in the all cases, with even greater reductions in people who actually suffer from hypertension. When the data was filtered through to include only people with hypertension, there were average systolic and diastolic blood pressure reductions of 4.85 and 1.67 mmHg, respectively.
Because this is the first meta-analysis on this issue, additional trials are recommended for validation. These longer, more extensive trials may be difficult and costly, but it’s difficult to put a price on the hope that something as simple and easy as vitamin C supplementation may reduce the risk of hypertension.
Hot Cups o' Love: Top 10 Herbal Teas to Warm You Up All Year Round
Winter may be winding down, but that that doesn't mean we're done with chilly weather for the year. Some days, the only thing that can warm me up is a hot bath, but when that isn't an option, I go for plan B—a nice, hot cup of herbal tea. It warms me up in no time at all.
Herbal teas have long been popular in the East as homeopathic natural remedies. Here in the West, they've generally been considered either "alternative" medicine or just caffeine-free alternatives to coffee and traditional tea. Now, they're beginning to grow in mainstream popularity thanks to a growing body of research telling us that a hot cup of herbal tea can support liver function, help speed weight loss, help enhance/stabilize moods, help lower blood pressure, and a host of other great things, including keeping me warm when my mother is visiting and won't get out of the bathroom.
Here are a few of my favorites.
- Chamomile tea. Chamomile is an ingredient in all my favorite sleepy-time teas. It's known for its calming, anxiety-reducing effects. In January 2005, the American Chemical Society conducted a study in which participants were required to drink 5 cups of chamomile tea for a period of 2 weeks. Research found an increase in chemicals responsible for immune system functioning, reduced menstrual cramping and muscles spasms, and mild sedation/calming effects. The researchers reported, "Levels of both hippurate and glycine (the chemicals responsible for the positive effects from drinking the tea) remained elevated for up to two weeks after the study participants stopped drinking the tea, indicating that the compounds may remain active for quite some time." As of February 2011, chamomile is approved by the German regulatory agency for herbs for treating various health conditions and for use in medicinal baths for alleviating skin irritations.
Oolong tea. Oolong tea is one of the healthiest teas you can ingest. It contains antioxidant properties that help fight against the production of free radicals in our systems. Free radicals are found everywhere in the foods we eat and even in the air we breathe and the sun that warms us. Kenichi Yanagimoto conducted a comparative study in 2003 in which he compared antioxidant activities of green tea, oolong tea, and black tea. He found green tea to be the most potent antioxidant (100 percent blocker of oxidants when drank for 40 days), followed by oolong tea (50 percent blocker of oxidants when drank for only 15 days), and black tea showing very low levels of antioxidant properties. It's also been reported to help with weight loss by increasing your metabolism, burning fat, and blocking fat absorption. In a 2004 study posted in the Archives of Internal Medicine, Dr. Yang found that drinking green and oolong tea for at least a year reduces high blood pressure. Regular drinkers are 46 percent less likely to develop high blood pressure if they drink one to two half cups a day. They are 65 percent less likely to develop high blood pressure if they drink more than 2 cups a day.
Green tea. Nothing gives me a clean boost of energy like green tea. Have a hot cup in the winter or have it over ice to cool you down in the summertime. As mentioned above, it's a powerful antioxidant. Research suggests green tea can aid in cancer prevention and decrease blood clotting, strokes, heart attacks, Parkinson's disease, Alzheimer's disease, and other aging-related disorders. The health benefits related with consuming green tea have also been validated in animal studies.
- Lemon grass tea. This herbal tea has a very fresh, citrus taste to it. It is known in some Eastern medicines for removing toxins, bacteria, and fungi from your liver, kidneys, pancreas, bladder, and digestive system. With a clean system, your skin will improve, indigestion will decrease, and your immune system will be oh-so-happy. Just talking about this tea makes me want to brew a cup. It's easy to make. If you have fresh leaves, you just pour 2 cups of water over 1/4 cup of lemon grass leaves, bring to a boil, and let it simmer for 2 or 3 minutes. If you have dried leaves, pour boiling water over about 2 teaspoons of leaves, and let it steep for 5 minutes.
Ginger root tea. This sassy, spicy tea has been passed down through the ages to cure conditions such as arthritis, diarrhea, and nausea. Ginger root tea does an amazing job at getting rid of nausea. Vomiting and nausea are symptoms of indigestion, and this tea is responsible for aiding in the secretion of digestive juices that help control stomach acid and relax your abdominal muscles. Because of its spicy properties, this is a great tea for colds. It causes you to sweat, which helps break a fever, and it also helps you detoxify pathogens. Spicy tea also helps clear out your sinuses so you can breathe easy. Ginger tea also aids with digestion by helping break down proteins in foods that may cause gas.
Passion flower tea. For generations, Native American tribes have used this tea for its sedating effect to calm the nerves. Traditional medical practitioners are also admitting this tea's powers to lower blood pressure and act as a natural pain killer. Passion flower tea calms muscle tension and twitching without affecting your heart or clouding your mind like pharmaceutical drugs. Both the dried leaves and stems of the flower contain the health benefits. Infuse 1 tablespoon of dried herbs in 1 cup of boiling water. Let the mixture steep for about 10 minutes. Rely on this tea anytime you need a restful sleep or relief from pain.
- Peppermint tea. This tea can be made from dried or fresh peppermint leaves, which are very simple to grow organically in your own backyard. Peppermint tea is known for its healing properties with your digestive system. It is a carminativean agent that dispels gas and bloating in the digestive system, and an antispasmodic, which means it helps relieve intestinal cramps related to an upset stomach. Its expectorant properties help your body clear mucus when you have a head cold. It also has the aromatherapy benefit of helping to relieve headaches and induce a restful sleep.
Rooibos tea (red bush tea). Pronounced roy-boss, this tea got its name for its green leaves that turn red when oxidized. It contains polyphenols that serve as anti-inflammatory and anti-viral agents. It also has sedative effects similar to chamomile, so it is very helpful for those who suffer from insomnia. It contains calcium, manganese, and fluoride to help build strong teeth and bones. Current research suggests that the tea has anti-aging qualities. At Japan's Iwate University, researchers looked at rooibos' ability to protect against damage to the central nervous system caused by aging. Young female rats were allowed to drink their fill of rooibos tea for 21 months. They were then compared to rats that drank only water. The scientists searched for signs of lipid peroxidation—cell damage caused by free radicals—in the two groups. There was indeed a sign in the water-fed, but not the rooibos-fed rats.
- Mulberry tea. This tea has a really delicious, fruity taste. Mulberry tea is filled with nutrients such as magnesium, phosphorus, potassium, and calcium. It aids in weight loss because it's a diuretic, so it helps cleanse your body of toxins, and it also has the ability to block sugars from entering the blood stream. In a study published in the May 2007 issue of Diabetes Care journal, mulberry leaf was found to reduce glucose levels in rats and subjects with type 2 diabetes. The tea contains antioxidants that help build the immune system and reduce bad cholesterol.
Licorice tea. Licorice is a perennial herb indigenous to Greece, Italy, Spain, Syria, Iraq, and southern China. It is one of my very favorite teas, especially when I'm not feeling well. It has a very sweet, almost syrupy taste to it. It can be used as a cough syrup, just add a little honey to thicken it and it coats your throat just like an over-the-counter cold remedy. It can also be used to sooth ulcers and stomachaches due to digestive problems. In one study, licorice root extract was used to treat 100 patients with stomach ulcers (of which 86 had not improved from conventional medication) for 6 weeks. Ninety percent of patients improved; ulcers totally disappeared in 22 of these patients.
Thursday, April 12, 2012
Osteoporosis: Can Vitamin K Help Save the Day?
By Justin Wiggins
Postmenopausal women may have a little less reason to worry about osteoporosis, a degenerative disorder characterized by low bone mass, which leads to an increase of fractures, especially in the hips, spine, and wrist. A new study suggests that vitamin K may have bone-boosting potential.
Calcium plus vitamin D-enriched dairy enhances bone mineral density. Once Vitamin K1 or K2 is added to the formulation, there are increases in levels of osteocalcin, a vitamin K-dependent protein that is essential for the body to utilize calcium in bone tissue. If the body is not getting enough vitamin K, osteocalcin levels can drop, becoming ineffective.
Vitamin K is available in two forms; vitamin K1 and vitamin K2. Vitamin K1 can be found in green leafy vegetables like lettuce, broccoli and spinach. Vitamin K2 can be found in animal meat and fermented food products like cheese and yogurt.
Researchers from Harokopio University in Greece conducted a study that investigated the effects of dairy enriched providing 800 mg per day of calcium and 10 micrograms per day of vitamin D3, with or without the addition of 100 micrograms per day of either K1 or K2.
After 12 months of the study, researchers found that only the women who consumed the vitamin K-enriched products had significant increases in bone mineral density in their vertebrae and the lower back (lumbar spine).
Over 75 million people suffer from osteoporosis in the US, Europe and Japan, and women are four times more likely to develop it than men. For this reason, it is important that studies like this occur in order to help provide clues for reducing the risk of osteoporosis. Steps taken now with diet or supplements are always steps in the right direction, that can lead towards lowering that number.
Wednesday, April 11, 2012
Study Finds Location Linked to Vitamin D Deficiency
Did you get your daily dose of sunshine today? If not, you may need a vitamin D supplement!Author: Sean Wells
Along with other recent news related to the health benefits of Vitamin D–sometimes called “The Sunshine Vitamin”–is the question of whether or not extra Vitamin D is required by certain individuals. With some historical evidence to support it, a widely-held belief is that people living out in the country tend to be in better health overall than city-dwellers, and that one of the underlying causes is the combination of enjoyable fresh air, exercise and, of course, extra sunlight.
Times do change, however, and in recent years residents of rural areas have shown “significant health disparities”, including certain types of cancer and an increase in heart disease that is now comparable to those who live in cities; diagnosis displayed a tendency to occur in later stages, with a corresponding increase in medical expense for treatment. A primary cause of this negative health trend is believed to be Vitamin D deficiency.
To investigate, a recent study compiled the medical records of some 9,396 veterans from 2003 to 2009 across various regions of the southeastern United States. Two factors were cross-referenced: Vitamin D levels, and area of residence. Three categories were established as well–large metropolitan, urban and rural.
Somewhat surprisingly, the population residing in urban, mid-size cities showed the least likelihood of deficiency, while large metropolitan area populations were 49 percent more likely to be deficient in Vitamin D. Those living in areas classified as rural, however, were shown to be 20 percent more likely to be Vitamin D deficient as compared to the first group as well.
As part of their conclusion, the authors stated: “Pending further clinical trials on vitamin D, it appears prudent to use vitamin D to improve health outcomes and potentially reduce costs, since benefits far outweigh the risks of modest vitamin D replacement.”
As the saying goes, an ounce of prevention is worth a pound of cure. Along with the ongoing research that increasingly indicates benefits of Vitamin D, and an RDA for this nutrient that has also been on the rise in recent years, it would seem worthwhile for most of us to consider testing, and perhaps Vitamin D supplementation–wherever we live.
Along with other recent news related to the health benefits of Vitamin D–sometimes called “The Sunshine Vitamin”–is the question of whether or not extra Vitamin D is required by certain individuals. With some historical evidence to support it, a widely-held belief is that people living out in the country tend to be in better health overall than city-dwellers, and that one of the underlying causes is the combination of enjoyable fresh air, exercise and, of course, extra sunlight.
Times do change, however, and in recent years residents of rural areas have shown “significant health disparities”, including certain types of cancer and an increase in heart disease that is now comparable to those who live in cities; diagnosis displayed a tendency to occur in later stages, with a corresponding increase in medical expense for treatment. A primary cause of this negative health trend is believed to be Vitamin D deficiency.
To investigate, a recent study compiled the medical records of some 9,396 veterans from 2003 to 2009 across various regions of the southeastern United States. Two factors were cross-referenced: Vitamin D levels, and area of residence. Three categories were established as well–large metropolitan, urban and rural.
Somewhat surprisingly, the population residing in urban, mid-size cities showed the least likelihood of deficiency, while large metropolitan area populations were 49 percent more likely to be deficient in Vitamin D. Those living in areas classified as rural, however, were shown to be 20 percent more likely to be Vitamin D deficient as compared to the first group as well.
As part of their conclusion, the authors stated: “Pending further clinical trials on vitamin D, it appears prudent to use vitamin D to improve health outcomes and potentially reduce costs, since benefits far outweigh the risks of modest vitamin D replacement.”
As the saying goes, an ounce of prevention is worth a pound of cure. Along with the ongoing research that increasingly indicates benefits of Vitamin D, and an RDA for this nutrient that has also been on the rise in recent years, it would seem worthwhile for most of us to consider testing, and perhaps Vitamin D supplementation–wherever we live.
Maximize Mood with Passionflower and L-theanine
Author: Sean Wells For better or for worse, these days a certain amount of anxiety from time to
time is normal, and certain situations such as first dates or job interviews are
expected to generate an above-average level of stress. If, however, you are
finding that you’re consistently feeling worried about everyday matters, this
may be something worth just a little more (stress-free) contemplation.
The general recommendation for those who aren’t suffering from truly overwhelming, disabling stress and anxiety is that a more natural approach be taken. Two substances which are produced naturally and show promise for anxiety relief are the botanical known as passionflower and the amino acid L-theanine.
Passionflower had a long tradition as a native remedy before analysis indentified it as a natural source of Monoamine oxidase inhibitors (MAOIs), anti-stress compounds which work as “cushions” to protect against sudden variations in mood. Passionflower appears to buffer the effect of stress hormones, and in studies has demonstrated benefits for people diagnosed with Generalized Anxiety Disorder (GAD).
L-theanine is typically found in green tea, and has the comparably rare ability to cross the blood-brain barrier; as such, it is capable of exerting positive influence on levels of both GABA and dopamine—two neurotransmitters responsible for mood regulation. In Japan, where green tea consumption is especially popular, L-theanine has been linked with stress-relief.
An estimated 40 million Americans suffer from some form of regular anxiety, and although prescription drugs exist which can help with calming down, there is some question as to the viability of their long-term use. These pharmaceuticals can be accompanied by side effects like dizziness, drowsiness and forgetfulness—along with tendencies for certain of them to be habit-forming.
For stress relief, there are certainly healthier habits that can be cultivated. Regular exercise, healthy eating, limited caffeine and relaxation techniques such as deep breathing all come highly recommended, and practices like yoga combine some of these elements to great effect. A little attention to the nutritional extras mentioned above might be just right to round things out and preserve balance.
The general recommendation for those who aren’t suffering from truly overwhelming, disabling stress and anxiety is that a more natural approach be taken. Two substances which are produced naturally and show promise for anxiety relief are the botanical known as passionflower and the amino acid L-theanine.
Passionflower had a long tradition as a native remedy before analysis indentified it as a natural source of Monoamine oxidase inhibitors (MAOIs), anti-stress compounds which work as “cushions” to protect against sudden variations in mood. Passionflower appears to buffer the effect of stress hormones, and in studies has demonstrated benefits for people diagnosed with Generalized Anxiety Disorder (GAD).
L-theanine is typically found in green tea, and has the comparably rare ability to cross the blood-brain barrier; as such, it is capable of exerting positive influence on levels of both GABA and dopamine—two neurotransmitters responsible for mood regulation. In Japan, where green tea consumption is especially popular, L-theanine has been linked with stress-relief.
An estimated 40 million Americans suffer from some form of regular anxiety, and although prescription drugs exist which can help with calming down, there is some question as to the viability of their long-term use. These pharmaceuticals can be accompanied by side effects like dizziness, drowsiness and forgetfulness—along with tendencies for certain of them to be habit-forming.
For stress relief, there are certainly healthier habits that can be cultivated. Regular exercise, healthy eating, limited caffeine and relaxation techniques such as deep breathing all come highly recommended, and practices like yoga combine some of these elements to great effect. A little attention to the nutritional extras mentioned above might be just right to round things out and preserve balance.
Saturday, April 7, 2012
Nip Allergies in the Bud
Lighten up. Steer clear of heavy foods, such as dairy, wheat, and rich, cold dishes (yes, that means ice cream). Rely mainly on freshly cooked, prana-filled fruits and vegetables, which are nourishing yet easy to digest.
Eat Lunch. Enjoy the most substantial meal of the day at noon when digestion is strongest; keep dinner light.
Avoid Toxins. Reduce your exposure to chemical preservatives, household cleaners, and pesticides to avoid introducing excess toxins into your body.
Take a Remedy. Mix ¼ teaspoon of trikatu (an Ayurvedic formula of three dried peppers) with a teaspoon of honey. In the morning, eat this mixture, followed by sips of hot water.
Clear the Nose. Use a neti pot daily to rinse irritants from your nasal passages. Fill the neti pot with warm water. Stir in a pinch of salt until completely dissolved. With your left hand, bring the spout into your left nostril, lean over a sink, and tilt your head to the right, tipping the pot up gently to start the flow. Continue for up to 30 seconds, breathing through your mouth. Repeat on the other nostril.
Eat Lunch. Enjoy the most substantial meal of the day at noon when digestion is strongest; keep dinner light.
Avoid Toxins. Reduce your exposure to chemical preservatives, household cleaners, and pesticides to avoid introducing excess toxins into your body.
Take a Remedy. Mix ¼ teaspoon of trikatu (an Ayurvedic formula of three dried peppers) with a teaspoon of honey. In the morning, eat this mixture, followed by sips of hot water.
Clear the Nose. Use a neti pot daily to rinse irritants from your nasal passages. Fill the neti pot with warm water. Stir in a pinch of salt until completely dissolved. With your left hand, bring the spout into your left nostril, lean over a sink, and tilt your head to the right, tipping the pot up gently to start the flow. Continue for up to 30 seconds, breathing through your mouth. Repeat on the other nostril.
Express Your Self
"Creativity is actually the living, breathing essence of your Self," says Sianna Sherman, an Anusara Yoga instructor who teaches internationally. To tap into it, you simply need to make space for it.
Too often, Sherman says, the vast creative aspect of the Self gets hidden or pushed aside in the hustle and stress of everyday life. You can grow disconnected from it and even forget that this wellspring of imaginative possibilities and inspired solutions to your troubles resides right inside you.
Kundalini Yoga teacher Hari Kirin Khalsa, a painter who wrote Art & Yoga, says: "When you're under stress, you're contracted and fearful. Everything is black and white. You're not intuitive; you're instinctive. You can't think outside the box." But by practicing asana, pranayama, meditation, or devotional chanting, she says, you can shift out of that stressful state and connect with your imaginative, spacious Self. "Yoga opens up the flow of creativity, the unfurling of the creator within."
Whether you're an artist, an engineer, or a parent heading to an important meeting when you learn your sick child needs to be picked up at school, you rely on creativity to meet everyday challenges. And you thrive on its ability to fill your life with beauty, purpose, and meaning. So even if you've never really thought of yourself as a "creative type," why not encourage your most imaginative Self to emerge?
Friday, April 6, 2012
Diet For A Healthy Planet
Kat Saks grew up in Montana, where meat was always on the table. In fact, she had never considered not eating meat. But when she began yoga teacher training at Laughing Lotus Yoga Center in Manhattan and her instructor mentioned that vegetarianism was one way to practice ahimsa, the yogic principle of nonharming, she decided to try it for the duration of the program."I wasn't confident I would make it through the four months,"she admits.
Saks's journey to vegetarianism was not without setbacks. In the first few weeks, she struggled with cravings, even "slipping" once and eating a piece of chicken. But as the months went by, she felt transformed. "I noticed a significant shift in my mood and emotions, and a general lightness of being on my mat—I felt more fluidity of movement, and everything was just a little bit easier," she says.
Almost two years later, Saks, 27, is fully committed to a vegetarian lifestyle, in which spinach, beans, and grains like quinoa have become the new staples in her diet. "I fell in love with it after a while," Saks says. "I was skeptical at first, but practice is believing."
Many students find that yoga and vegetarianism go well together; ahimsa, a central tenet of classical yoga, is often used as an argument against eating meat—and, some argue, against the consumption of any animal products. And it's not just yogis who are giving up meat. About 3 percent of Americans don't eat meat or fish (including the less than 1 percent who are vegan, eschewing eggs, dairy, and honey as well), according to a 2009 poll conducted by Harris Interactive for the nonprofit Vegetarian Resource Group. Many more are striving to eat less meat. Another poll, conducted in 2008, found that a full 10 percent of Americans have considered going vegetarian.
Be The Change
From a health standpoint, there is good reason to consider plant-based eating. Vegetarian diets are associated with a number of health advantages, including lower cholesterol and blood pressure levels, compared with meat-based diets. Vegetarians are less prone to cancer, hypertension, and type 2 diabetes, according to the American Dietetic Association. On average, they also have a lower body mass index.
Even in the city of Chicago, famous for its Polish sausage and Italian beef sandwiches, government officials extol the health benefits of eating less meat. For the past three years, Terry Mason, MD, Chicago's health commissioner, has given up meat for the month of January, encouraging residents to do the same. Last year, Mason, a urologist who suffers from high cholesterol and had a coronary stent implanted in 2005, went even further and gave up meat for seven months—and is now working toward giving it up for good. "I'm going to focus on eating a healthy and delicious variety of fresh fruits and vegetables," he says.
As awareness grows about the personal health benefits of eating less meat, so too do concerns about the ethical and environmental implications of a meat-based diet. The average American consumes an astonishing 31 land animals per year, and at least that many crabs, lobsters, and fish, according to the Humane Society of the United States.
"Most farm animals are raised in factory farms, industrialized large-scale facilities where they suffer immensely," says Paul Shapiro, a spokesman for the organization. "To the extent that we reduce the consumption of animals, we reduce an enormous amount of suffering."
Many yoga practitioners are taking that to heart. "I can't even imagine going back to eating meat," says Diana Rein, 32, who lives in Los Angeles and has been a vegetarian for more than two years. After a few months of practicing vinyasa yoga daily and listening to her teachers talk about ahimsa, meat became unappetizing. "Something clicked," she says. "It was strange, but I haven't wanted it since."
Some say that this kind of shift in awareness about the connection between what\'d5s on your plate and its impact on the world around you is common when you commit to a regular yoga practice. "The goal of yoga is to dissolve the state of exclusive, individual reality into one that's inclusive, or one consciousness,"says Los Angeles yoga teacher and former Vedic monk Steve Ross. "From this nondual way of looking at things, everything is a part of you. When you realize this, you don't want to harm any being or any form."
This feeling of connectedness often extends to a desire to care for the environment, and there's growing evidence that what's on the other end of your fork has far-reaching implications for the health of the planet. Raising animals for slaughter contributes to land erosion and water pollution. And a seminal 2006 United Nations report found that, globally, livestock and dairy farming produce more greenhouse gas emissions than transportation. Two engineering professors at Carnegie Mellon University calculated that a person choosing to eat a plant-based diet rather than meat just one day per week would reduce greenhouse gas emissions by the same amount as driving 1,000 fewer miles per year. Going entirely vegan would be equivalent to driving 8,000 fewer miles per year.
Balanced Eating
Whether you want to live longer, strive to eat more in accordance with the principles of ahimsa, or hope to lighten your environmental footprint, there are plenty of reasons to give up or eat less meat. But you also need to make sure that you're getting enough of the key nutrients such as protein, iron, calcium, and B-12 vitamins.
"Deciding to be a vegetarian doesn't mean that you're going to be healthy," says Keri Gans, a spokeswoman for the American Dietetic Association and a registered dietitian in Manhattan. "I've had young women coming in with their hair falling out because they're not eating a well-balanced vegetarian diet."
Laura Valle, 37, an American who lives in Selfkant-Höngen, Germany, and practices Ashtanga Yoga, dabbled with vegetarianism at different points in her life for both health and ethical reasons. But even after adopting the diet full-time in 2007, she found herself living on the vegetables and starches she prepared, but not adding anything extra to accommodate her new diet. Soon, she was constantly hungry and craving salt and junk food.
"I wasn't making balanced meals," she says. She studied up on nutrition for vegetarians through books, DVDs, and podcasts and began adding whole grains, beans, and things like tempeh, a soy protein, to her diet. "I realized I had to have a better range of foods to eat," she says. "And then I just started to feel great."
Around this time, a bout of adult acne led her to also give up dairy (which she says cleared the condition), and soon thereafter, she cast eggs out of her diet to become vegan. Her husband followed suit a few months later.
In general, a healthful vegetarian diet will include plenty of fruits and vegetables, whole grains, and lean protein such as beans and tofu as well as sources of heart-healthy fats, such as avocados, nuts, and olive oil, Gans says. Whatever you do, don't replace the meat in your diet with heaping bowls of mac and cheese or slices of pizza. Common pitfalls for new vegetarians include eating too much saturated fat in the form of full-fat cheese or filling up on low-fiber carbohydrates.
If you include processed foods in your diet (such as veggie burgers or frozen organic dinners), be sure to check the sodium content, which can be just as high as in the meat versions.
Take It Slow
If you haven't yet made the switch to a plant-based diet but are curious, you might want to consider trying it for a month, like Chicago's Dr. Mason—or even one day a week. Meatless Monday, for example, a popular initiative backed by the Johns Hopkins Bloomberg School of Public Health, works to inspire Americans to do just that for the sake of their health and that of the planet.
The good news is that in recent years it's gotten a lot easier to make the change to a plant-based diet. "Five years ago, if you wanted soymilk, you had to go to Whole Foods. Now, you've got Ralph's, Albertson's, and Safeway asking: "What kind?" says Nancy Berkoff, a registered dietitian in Long Beach, California.
Whatever the motivation, new and aspiring vegetarians should be gentle with themselves as they strive to give up meat. "Very few people become vegetarians overnight. It all depends on what they ate to begin with," says Berkoff. "Usually, it's a gradual process." When Diana Rein, who is training to become a yoga teacher, first went vegetarian, she found she gained weight because she was eating a lot of stuff she hadn't previously indulged in—including sweets and foods made with refined flours. "I just thought, 'This is vegetarian,'" she says. Over time, however, her tastes have changed. "It's hard at first to clean up your diet, but once you do, you really do stop craving the other stuff that you thought you wanted."
Getting What You Need
According to nutritionists, it's easy to get almost everything you need from a plant-based diet. Here's how some common nutrients measure up.Protein
Protein provides the amino acids essential for the growth and repair of tissue. The average American woman needs about 60 grams (g) per day. Men need about 70. One cup of cooked beans has about 15 g; a cup of barley, 11 g; a cup of cottage cheese has 15 g; and a cup of soybeans, about 22 g. If all your protein comes from plant-based sources, make sure you eat a variety of these foods every day, to ensure that you get the correct balance of amino acids your body requires.
Iron
A deficiency of this mineral limits the delivery of oxygen to the cells, leading to fatigue and brain fog as well as to decreased immunity. Men need 8 milligrams (mg) per day, while women need 18 mg, and pregnant women need 27 mg. There are plenty of plant-based iron-rich options: Nuts, tofu, dark leafy greens, and lentils are good sources. (Pairing these with foods high in vitamin C, such as tomatoes, peppers, and citrus fruit, will increase iron absorption.) And many breakfast cereals are fortified with it.
Vitamin B-12
B-12 is vital for the maintenance of nerve and red blood cells, and it's used to make DNA. Both men and women should get 2.4 micrograms daily. While it's abundant in fish, meat, poultry, eggs, and dairy products, it's not present in plant-based foods. However, some breakfast cereals, like Kashi's Heart to Heart, are fortified with B-12. Silk and organic Wildwood soymilks both offer 50 percent of the recommended daily value per serving. Some rice drinks and veggie burgers are fortified with it as well. And Red Star Vegetarian Support Formula nutritional yeast supplies the recommended daily intake in about two teaspoonfuls.
Calcium
Most vegetarians get a similar amount of calcium in their diet as meat eaters do, but vegans (who don't eat dairy products) tend to get less, so they might consider taking a supplement to make up the difference. The recommended daily intake of calcium for most men and women is 1,000 mg. A cup of plain low-fat yogurt has roughly 448 mg; a cup of nonfat milk has 316 mg. One cup of steamed collard greens has 266 mg, and a cup of calcium-fortified orange juice has 300 mg. Look for calcium-fortified soymilk and tofu, too. As for supplements, be aware that, unless specified, many multi-vitamins provide only a small amount of calcium.
Omega-3 fatty acids
Omega-3 fatty acids are important for cardiovascular, eye, and brain health. But if you don't eat fish, your diet may be low in two important ones, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The World Health Organization recommends 0.3 to 0.5 grams daily of both for men and women. Another important omega-3, alpha-linolenic acid, or ALA, is abundant in plant sources such as flaxseed, walnuts, soy, and canola oil. Aim for 1 to 2 grams per day. (The body can manufacture EPA and DHA from vegetarian ALA sources, although you'll need a lot more.)
Algae supplements provide some DHA, and so do eggs from hens fed an omega-3-rich diet. Udo's Oil DHA 3-6-9 Blend provides a balance of vegetarian omega-3 and omega-6 oils, with DHA from farmed red-brown algae. The good news is that while vegetarians who don't eat fish may miss out on the heart-healthy benefits of EPA, their cardiovascular health is on average superior to that of meat eaters.
Supplements: Dietician-Approved
By Justin Wiggins
Supplements, by definition, are something that completes or enhances something else when added to it. Dietary supplements are no different; they are supplementing a healthy diet, which some might believe is already nutritious enough. So how do dieticians feel about the use of supplements, especially those who specialize in dietary recommendations?
According to a new survey from the Council for Responsible Nutrition, dietitians are regularly using dietary supplements and the majority of them have recommended supplements to their clients at some time.
300 dieticians participated in the survey and 74% reported that they regularly used dietary supplements in their own nutritional plans. The top two reasons for their supplement use were bone health and overall health, respectively. When asked if they had ever recommended dietary supplements to their clients, 97% of the dieticians said they had done so.
Of the supplements used by dieticians themselves, the most popular was a multivitamin, followed by calcium, omega-3/fish oil, vitamin D, vitamin C, probiotics, B vitamins, and fiber supplements.
The survey was conducted to be a part of the “Life…supplemented” campaign by HCP Impact Studies. According to Judy Blatman, who is the Senior Vice President of communications for the CRN, “Our industry needs a program like this—a forward-thinking communications platform that educates consumers about dietary supplements as one component of healthy living.”
This survey shows strong support by dieticians in favor of dietary supplements. Almost three-quarters of the respondents stated that they themselves used supplements regularly and almost all of them have recommended them to their clients. These days, living a “supplemented” life is more than just a smart option–it’s starting to look like doctors orders!
Supplements, by definition, are something that completes or enhances something else when added to it. Dietary supplements are no different; they are supplementing a healthy diet, which some might believe is already nutritious enough. So how do dieticians feel about the use of supplements, especially those who specialize in dietary recommendations?
According to a new survey from the Council for Responsible Nutrition, dietitians are regularly using dietary supplements and the majority of them have recommended supplements to their clients at some time.
300 dieticians participated in the survey and 74% reported that they regularly used dietary supplements in their own nutritional plans. The top two reasons for their supplement use were bone health and overall health, respectively. When asked if they had ever recommended dietary supplements to their clients, 97% of the dieticians said they had done so.
Of the supplements used by dieticians themselves, the most popular was a multivitamin, followed by calcium, omega-3/fish oil, vitamin D, vitamin C, probiotics, B vitamins, and fiber supplements.
The survey was conducted to be a part of the “Life…supplemented” campaign by HCP Impact Studies. According to Judy Blatman, who is the Senior Vice President of communications for the CRN, “Our industry needs a program like this—a forward-thinking communications platform that educates consumers about dietary supplements as one component of healthy living.”
This survey shows strong support by dieticians in favor of dietary supplements. Almost three-quarters of the respondents stated that they themselves used supplements regularly and almost all of them have recommended them to their clients. These days, living a “supplemented” life is more than just a smart option–it’s starting to look like doctors orders!
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