Eight Ways to Make Healthy Eating Affordable.

They got the nickname for a reason.
By Kate Bartolotta
If eating healthy, organic food is important to you, the sky’s the limit in terms of cost.
Looking for a $25 pink Himalayan sea salt? You’ll find it. $10 hydroponic watercress? Check. But most of us are trying to balance healthy eating and silly things like…oh, paying our mortgages! Healthy eating has become synonymous with expensive food in our country. In fact, this is a frequent reason people site for not being able to eat healthy food.
I remember seeing an overweight homeless man as a child and wondering (innocently) to my mother, “If he doesn’t have much money, how come he’s fat?” I’m sure it embarrassed her, but I was baffled.
Now I get it.
The cheapest food in this country is usually highly-processed crap. You would think that it would make sense, given the shambles of our health care system, that we would make more of an effort to make healthy food accessible to people—but that’s another blog altogether.

If healthy food choices are important to you, here are eight ways to make them work on any budget:

1. Get to know the “dirty dozen” and the “clean 15.”

I would love to buy exclusively organic food, but financially, it’s unrealistic. As far as fruits and vegetables go, Environmental Working Group’s guides are a great starting point. If it’s on that dirty dozen list and I want it—I buy organic.
If it made the clean 15 list:

1. Onions
2. Sweet corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes
8. Eggplant
9. Cantaloupe (domestic)
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet potatoes
14. Grapefruit
15. Mushrooms

I’m a little more flexible, and would buy organic only if it was a good deal. Pesticides are the only consideration here, and certainly there are other concerns with some of these items, which brings me to number two.

2. Think local and seasonal.

I love my farmers’ market. It’s as much a social event as it is about shopping, but if you are smart and go for what you need (instead of just fun extras like local salsas or cookies) it can help budget-wise as well.
The bonus here is that your local farmer may not bother to go through all of the hoops necessary for organic certification, but you can often talk to him or her about the growing methods, any pesticides—and get great tips on how to use vegetables you may not have tried before. (Fiddlehead ferns. Wow. If you’ve never tried them, I highly recommend them!)

3. Say no to boxes as much as possible.

Besides the issue of excessive packaging, if it’s in a box, it’s going to cost you—financially and nutritionally. Okay, I have kids and I’m not a total meanie, so we do buy some eco and organic packaged snacks. I’m picky on this front. If the item in question contains more than two types of sweetener, it doesn’t really matter if they are agave, or honey or “organic cane sugar,” it’s probably something you don’t want to eat often. If you make it yourself you will be getting a higher quality product for less money.

4. Fall in love with the bulk foods aisle.

What’s cuter than a bunch of Mason jars full of quinoa, dried beans and homemade granola? I’m a huge fan of bulk foods.They have less packaging waste, they are less processed and more fun overall. Whole Foods and most local natural foods stores have a bulk section. Plan before you buy and know what you’re buying. Dried beans will last indefinitely, but some nuts and seeds go rancid quickly, especially in warm weather. It’s not a good deal if you end up throwing it away.

5. Do it yourself (or do it with a friend).

Love to cook? Batch cook on a Sunday afternoon instead of buying organic convenience foods. Throw beans in a slow cooker before you leave for work and then freeze them in smaller portions once they’re done. Make tomato sauce, salsa or jam and can it or swap it with a friend. Have a recipe that everyone loves when you bring it to parties? Make enough for two families and ask a friend to do the same and swap.

6. Go meatless whenever possible.

Okay, for many of us, it’s possible all the time. Even if you aren’t vegetarian or vegan, reducing your number of meat meals can have a big impact on your budget as well as your carbon footprint. I think it is wonderful that so many alternatives exist to factory-farmed meats and dairy products, but it is a huge expense. I would also add—don’t load up on meat substitutes. They are often just as expensive and not much healthier.

7. Eat at home.

This one should be obvious. The most recent statistic I found said that Americans eat out and average of four to five times a week. That was entire meals, not just coffee or a snack. Add that in—and try to make healthy restaurant choices instead of fast food—and it’s no wonder we think we can’t afford to eat healthy.
In Righteous Porkchop, Nicolette Hahn Niman discussed how people often balk at the cost of a dozen organic local eggs (which would last for several meals) but spend the same amount—or more—on a coffee beverage that will be gone in a few minutes. Good restaurants are fun and can definitely be part of mindful eating, but homemade meals save you money, are a more appropriate portion-size and, best of all, you know exactly what’s in them. When you make an occasion of eating out, you will appreciate it much more.

8. Keep in simple, sweetie.

Some of the most enjoyable dinners are simple, seasonally-appropriate foods. A thick white bean and kale soup in the winter with homemade bread. A giant “little bit of everything” salad with local wine and cheese in the summer. My kids love dinners where we do a smorgasbord of veggies, fruits, nuts, cheese, hummus and pita bread and they can pick and choose what they want. Talk about fast food! Stir-fried veggies plus rice or quinoa are always a hit too, and usually take half an hour or less to make. Don’t get caught up in some cultural idea of what dinner is supposed to be. Simple is good.

Obesity in Teens Leads to Rise in Hypertension

Author: Kerri Whatley
The number of children and teens who are being admitted to hospitals with high blood pressure has experienced a sharp increase over the past decade, according to a new study that was recently published in the journal of Hypertension. This frightening trend is leading teens towards more severe health problems in their future.

In 1997 a documented 12,661 children and teens were admitted to hospitals with high blood pressure, In 2006 that number rose to 24,602–in other words, nearly doubling within a decade. The cost of hospitalization over that time span was a whopping 3.1 billion dollars.

Obesity in children, as in adults, has been on a rapid rise. Obesity is also a major contributor to high blood pressure, and as it increases the number of children who suffer from the disease will continue to increase also.

There are more than 12.5 million children in the U.S. between the ages of 2 and 19 that are obese, according to the Centers for Disease Control and Prevention, and the number of obese children has tripled since 1980. According to a study published in Obesity,the cost of health care related to childhood obesity totaled 3 billion dollars in 2009.

Dr. Suzanne Steinbaum, cardiologist and the director of women and heart disease of the Heart and Vascular Institute of Lenox Hill Hospital, told WebMD that the findings are alarming:

“This could be a huge wake-up call. When I read an article like this, I feel like standing on the buildings in New York City and screaming,” she said. “Children are getting sicker and sicker as they’re getting more obese. There’s going to be a huge increase in heart disease and health care costs because of this.”

Unfortunately, hypertension has few symptoms, but if left untreated, could cause a host of medical problems. High blood pressure can lead to stroke, blindness, memory problems and heart failure. Risk factors include family history, age, race, and poor diet.

Exercise and eating healthier are imperative to curb the trend, researchers said.

“Increasingly, these are children with essential hypertension–this is consequence of the epidemic of obesity and diabetes that is found increasingly in teenagers and younger children,” Dr. Ernesto Schiffrin, spokesman for the American Heart Association, told CNN. “If we are going to prevent adult hypertension, we have to start at this early age by avoiding obesity, cutting back on salt and exercising- otherwise this will increase further the prevalence of adult hypertension and the huge costs that will occur accordingly.”

More Than Iron: Supplement Necessities for Anemia

Anemia is a condition in which there are not enough red blood cells present in the body to adequately carry healthy levels of oxygen through the bloodstream. Anemia can impact someone for a short amount of time or it can be long-term, ranging in levels of severity.

Most noticeably, anemia causes you to be tired and sluggish- even if you’ve had adequate rest. It can cause tingling and numbness in your hands and feet and can also lead to poor concentration and forgetfulness. A telltale sign of anemia is a swollen, red tongue.

It is well-known that a boost of iron is essential for those with anemia, as it helps to increase the count of your red blood cells. An adult female (at a great risk for developing anemia) requires 18 mg/day. Adult males require 8 mg/day. If you have been diagnosed as anemic, when assessing your multivitamin it is important to consider one that includes iron.

Anemia includes other vitamin and mineral deficiencies aside from iron. Decreased vitamin B12 and folic acid absorption can lead to anemia and factor in to other health problems, especially during pregnancy. In particular, folic acid is essential to ensure proper fetal development. Though meats, eggs, and other dairy products are high in B12, an activated supplement is a good choice to maximize rapid absorption.

Sickle Cell Anemia, the most severe form of anemia, pairs regular symptoms of fatigue with severe bone pain that is experienced through isolated episodes. Sickle Cell is a genetic form of anemia, typically identified at no earlier than 4 months of age and lasting for an entire lifetime. Research shows that taking supplemental Omega-3 fish oils can help to reduce the severity and frequency of episodes. Ask your health care provider what the suggested Omega-3 intake is for your age group.

Remember, if your body is unable to maintain sufficient levels of iron, it’s likely that you have other deficiencies as well. If you suspect you are suffering from anemia, have your blood tested and together with a physician, come up with a plan to maximize your health.

Men’s Health Week: Time For A Check-Up

This week is International Men’s Health Week. Fundamentally, it’s a week that celebrates empowerment; every man can take measures in reducing his risk for disease and illness. It’s also a week that many of us realize the very first step is simply to become better informed about where we stand. The following is a five-point list of health issues for men to think about and look into:

• Obesity: As most of us know by now, this is a problem that’s on the rise, and will definitely not go away by itself. This week may be the time to assess the situation, and this free BMI calculator eliminates any excuses.

• Cholesterol: Cholesterol should be checked regularly after age 45, and those with a family history of heart disease may want to begin earlier.

• Blood Sugar: This can be tested at the same time as cholesterol, and the two tests together form a strong first line of defense against both heart disease and diabetes: two of the top five in male mortality statistics.

• Prostate cancer: By the age of 80, prostate cancer is diagnosed in an estimated 80 percent of men. Check-ups are recommended starting at age 40, and all of us would do well with more information. Remember, knowledge is power.

• Depression: It’s also important to remember that not all diseases are physical, and this common ailment, while just as unpopular as the ones listed above, is also just as important to address. Feeling sad, hopeless and disinterested in normal activities on a routine basis means it may be time to talk to a doctor.

In addition to the above, simple lifestyle changes can also make a tremendous impact on men’s health, and with no need to wait for doctor’s orders. For men, regular exercise is arguably the most important factor in promoting healthy body function—solid nutrition runs a close second. Both a healthy diet and proper supplementation are great ways to get the vitamins and minerals needed for good health.

This week, men everywhere are encouraged to adopt a new attitude and to look at their own health as their next big project. It’s safe to say it’s one they won’t regret.

Vitamin C Shows Benefits For Exercise

As a result of the obesity epidemic in the United States, very few of us remain unaware of the benefits and the necessity of exercise, yet many of us have difficulty in maintaining a consistent program. A recent clinical study suggests that a classic nutrient may aid us in making our efforts seem like less of an effort. According to the results, daily supplementation with Vitamin C may decrease heart rate during exercise, as well as reduce the subjective perception of fatigue and exertion.

For the study, the research team recruited a total of 20 adults—four men, 16 women—with an average age of 35 and an average BMI of 34.3 (Grade One Obesity) to participate. All group members were assigned to a calorie-restricted diet for a period of four weeks, with or without daily supplementation with 500 mg of Vitamin C.

Results indicated that both groups experienced an equivalent weight loss of approximately four kilograms (or almost nine pounds) over the course of four weeks. At both the start and finish of the study, participants performed 60 minutes of cardiovascular exercise—in the form of a brisk walk—at an intensity level estimated to be 50 percent of their VO2 max.

While there were no significant differences in respiratory rates between the groups during exercise, it was discovered that the Vitamin C-supplemented group displayed consistently lower heart rates by comparison. The daily supplemental dose of 500 mg of Vitamin C was associated with an average of 11 fewer beats per minute during the exercise session, as compared to just three fewer beats per minute in the control group.

Moreover, according to the customary Rating of Perceived Exertion Scale (or RPE) the Vitamin C-supplemented group literally experienced their exercise session as an easier effort, despite objective measurements indicating that the physical demands were identical to those of the control group.

As the researchers reported, “These data provide preliminary evidence that Vitamin C supplementation decreases feelings of fatigue and perceptions of exertion during moderate exercise in obese individuals. Because strategies to improve adherence to exercise protocols are needed, further investigations of the impact of Vitamin C status on perceptions of effort during exercise are warranted.”

For a nation that is currently experiencing unwanted weight gain at unprecedented levels , these results are very promising. As one of the major obstacles to successful weight management is adherence to a consistent exercise program, the fact that a nutrient as readily available as Vitamin C may help to tip the balance in favor of this means it may help us enjoy greater success in tipping the scales in favor of our health as well.

Vitamin C and Skin Health

By Hannah Leinbach Callaway
What more can be said about vitamin C? This already-famous vitamin is well known to be essential for our health and nutrition. For those of you who might need a refresher on this superstar vitamin, here are some quick facts, courtesy of the National Institute of Health:

• As an antioxidant, vitamin C protects our cells from being damaged.
• Vitamin C helps the body to make collagen, a protein that is essential for healing wounds.
• Vitamin C improves iron absorption.
• To maintain a strong immune system, take the suggested dose of vitamin C.
• Adult males require 90 mg of vitamin C per day and adult females require 75mg.
• Vitamin C can be found primarily in citrus fruits, as well as in other fruits and vegetables (such as strawberries, tomatoes, and broccoli).
• Research shows that an adequate intake of vitamin C helps to reduce the risk of cardiovascular diseases, cataracts, and many other medical conditions.

Did you know that vitamin C is also good for your skin? Other antioxidants usually steal the spotlight when it comes to skincare, but recent research shows that vitamin C can lead to improved skin protection and regeneration. In a study conducted at the Institute for Molecular and Cellular Biology, subjects who took the recommended amount of vitamin C experienced less skin damage from UV rays and enjoyed overall healthier skin. Vitamin C also assists in anti-aging efforts, helping to ease wrinkles and other signs of aging. This vitamin increases the synthesis of collagen in the body and leads to prolonged vitality.

Vitamin C can be absorbed through certain foods (see above) and supplements, but can also be applied topically. With a high enough vitamin C concentration, some products can immediately affect your skin after gently rubbing a small amount on the surface. Lip treatments and moisturizers are particularly popular.

Minerals 101

By Will Llamas
Most of us have been learning about vitamins from an early age. By now, we can name them all, tell their functions, and even rattle off which foods are the best sources. With so much attention towards vitamins, the benefits of minerals often become overlooked. In reality, minerals are just as important for a healthy diet as vitamins. For all those who need a quick brush-up on their mineral knowledge, here’s a cheat sheet listing the ones most often required for a healthy lifestyle.

1) Calcium

When it comes to bone health, calcium is the single most important mineral. It is essential in bone strength and growth, and also responsible for healthy teeth. Calcium rich foods include: dairy products, canned fish with bones, nuts, and leafy green vegetables.

2) Potassium

Potassium regulates fluids and keeps muscles and nervous system working properly. It also promotes the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Potassium can be naturally found in bananas, legumes, tomatoes, dry beans, and whole grains among others.

3) Iron

Iron is responsible for storing and transporting oxygen that enters the bloodstream. Iron also helps form hemoglobin which is an integral part in red blood cells. Iron-rich foods include: red meats, leafy greens, fish, eggs and beans.

4) Zinc

Your immune system relies on zinc to stay healthy. It protects and repairs damaged cells while fighting off illnesses and infections. Zinc can be found in meats, oysters, legumes, milk, eggs, and whole grains.

5) Magnesium

Magnesium is needed to convert blood sugar to energy. It also helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium can be found in whole grains, green leafy vegetables, shellfish, nuts and bananas.

This list hopefully will help guide everyone towards the proper minerals essential for healthy living. Those readers who find this list seems more complete than their daily menu allows for will find that supplements are often a welcome addition to any balanced diet. From this point forward, make sure to keep mineral consumption a priority.