Your Healthy Life

A Cascade of Wellness: Tropical Sangria

2010-02-19T10:06:00.000-08:00

How would you feel about a crowd-pleasing, festive, fun and scrumptuous party concoction that is also loaded with wellness-boosting antioxidants, polyphenols, flavonoids and other beneficial compounds?

“Tropical Sangria”

This is so delicious and so uplifting that you’ll need to place your sangria punch bowl where there is space to gather!

• 1 bottle of good-quality red wine
• 2 cups freshly-squeezed orange juice
• 2 cups pineapple juice
• 1-3 shots Bacardi
• 2 shots Grand Marnier, Cointreau or Triple-Sec
• 1 orange, 1 lemon and 1 lime, all sliced thin
• 1-2 cups sliced mango, kiwi and/or papaya (optional)

Prepare sangria in a large, enclosed jar or pitcher so it can rest for a few hours, or better yet overnight, allowing flavors to harmonize. First put in your sliced fruit, then add your fresh orange and pineapple juices, and then drop in your rum and orange liqueur shots. Serve in a festive punch bowl with ice cubes, ideally made from frozen citrus juice. You can also chill by adding frozen fruit just before presenting.

Health Bonus: You’ll not only get resveratrol, saponins, and other beneficial compounds from the wine, you’ll also get a boost of antioxidants and flavonoids from the fruit and juice in this ambrosial concoction. Cheers!

Wine and Metabolic Syndrome

2010-01-19T10:08:00.000-08:00

Though we’ve all heard of diabetes, many Americans are less familiar with a disorder that can develop long before diabetes is diagnosed: metabolic syndrome (MetS). According to the National Heart, Lung, and Blood Institute, MetS refers to a group of risk factors linked to extra body weight/obesity that increase your chance for heart disease, diabetes, and stroke.

This syndrome is surprisingly prevalent in our culture. In fact, some studies estimate that up to 25% of Americans are affected.1 How do you know if you have MetS─also referred to as Syndrome X? The National Cholesterol Education Programmmes Adult Treatment Panel III (NCEPATP III) clinical definition of the metabolic syndrome requires the presence of at least three risk factors from among these five:2

• Excess abdominal fat (apple shape)
• Low levels of HDL (“good”) cholesterol
• High plasma triacylglycerols
• High blood pressure
• High fasting glucose

If you think you’re courting MetS─or just want to ensure you keep it at bay─you should know that it's highly preventable with some basic, healthy lifestyle tactics. These include quitting smoking, moderate daily exercise, consuming a diet rich in fresh produce with minimal trans fat, saturated fat, cholesterol, and salt, and trimming excess body weight. You also need to monitor your blood pressure, cholesterol, and blood sugar. You may be surprised to learn that there’s something else that may help, which you might actually enjoy: a daily glass or two of red wine.

Recent studies have demonstrated many beneficial effects of moderate wine consumption in protecting you from developing MetS, and from its related medical complications. In fact, the association between wine and lower incidence of MetS and atherosclerotic heart disease has been repeatedly documented in numerous studies on diverse ethnic groups.3

Research suggests that resveratrol from red wine can protect against the metabolic changes associated with high calorie diets in mice with induced insulin resistance, hyperglycemia, and dyslipidemia, preventing the dangerous effects of overeating while minimizing the risk of cardiovascular events.4 Dyslipidemia refers to any of several lipid abnormalities, including high levels of LDL (“bad”) cholesterol, low levels of HDL (“good”) cholesterol, and high triglycerides (non-cholesterol fats). Both low HDL and high triglycerides increase your risk of developing MetS, while all three boost your risk of heart attack.

Moderate alcohol consumption in general is associated with a decreased incidence of MetS and beneficial effects on blood fat levels, waist circumference and fasting plasma glucose (blood sugar). Of all the components of MetS, alcohol is most helpful in boosting HDL (“good)” cholesterol levels. However, the benefits are more pronounced among red wine drinkers because red wine polyphenols increase the activity of endothelial nitric oxide synthase (eNOS), an enzyme that helps minmize insulin resistance, arterial hypertension and dyslipidemia.5

If you’re really health conscious, you may want to pay special attention to even one or two indicators of MetS. The good news is that this syndrome is largely preventable with small daily adjustments. Take today for instance. How about an afternoon walk, a big, veggie-laden salad with dinner, and a glass of Zinfandel? Some would call that the good life. Here’s to your health!

1 Syndrome JAMA 287(3):356-359. PMID 11790215
2 Cell Biochem Funct. 2006 Jul-Aug;24(4):291-8
3 Endocrine, Metabolic & Immune Disorders - Drug Targets(Formerly Current Dru, Volume 8, Number 2, June 2008 , pp. 89-98(10)
4 J Cardiometab Syndr. 2009 Spring;4(2):102-6
5 Pol Arch Med Wewn. 2007 Jul;117(7):306-11

Wine & Chronic Inflammation: What You Need to Know

2010-01-18T18:35:00.000-08:00

As we continue to learn more about the many health benefits of wine, it comes to light that red wine in particular may help minimize disease-promoting, chronic inflammation in your body. Inflammation is, by definition, the body's basic response to injury, enabling your white blood cells to protect you from infection and foreign invaders like bacteria and viruses. In fact, your body’s basic inflammatory response─acute inflammation─is necessary to your survival.

Chronic inflammation however, which occurs when your pro-inflammatory immune cells are stimulated unnecessarily, is a different story. It appears that chronic, low-level inflammation─in response to stresses like smoking, high cholesterol and obesity─promotes the buildup of fatty deposits in the inner lining of the arteries called arterial plaques. These plaques can rupture, creating blood clots, leading to heart attack or stroke. Excessive inflammation is considered a critical factor in many diseases, including cancer, obesity, type II diabetes, cardiovascular disease, and neurodegenerative diseases. Inflammation levels in the body may be elevated years before one actually experiences a heart attack or stroke.

How do you know if you have dangerously elevated, chronic inflammation? The most widely used means of measuring inflammation levels in your body is the high-sensitivity C-reactive protein test (hsCRP). High levels of inflammation, as indicated by elevated C-reactive protein, have been associated with a greater risk of stroke as well as an increased rate of atherosclerosis progression. High C-reactive protein is also highly predictive of recurrent heart attacks, strokes, diabetes, and cardiovascular death.1

So what's the good news? Well, if you’re interested in optimal health, it’s nice to know that you have some control over your own inflammation levels. You can minimize your risk of chronic inflammation by regular exercise, maintaining a healthy body weight, and increasing your intake of inflammation-fighting substances like red wine. Due to the complex mixture of bioactive compounds wine contains, including flavonols, anthocyanins, phenolic acids, and resveratrol, this unique beverage may help prevent age-related disorders like neurodegenerative diseases, inflammation, diabetes, and cardiovascular disease.2

Other clinical studies have suggested that red wine polyphenols can delay the development of atherosclerosis through their antioxidant and anti-inflammatory properties.3 Phenolic compounds like resveratrol in red wine have shown anti-inflammatory activity in vitro and in vivo, protecting you by modifying pro-inflammatory gene expression.4 Other research shows that red wine helps to reduce plasma fibrinogen─the soluble protein that forms dangerous blood clots─while also decreasing C-reactive protein.5

In one study, Spanish researchers found that after four weeks of drinking two glasses of wine per day, women showed reduced blood levels of C-reactive protein, while their “good” (HDL) cholesterol increased measurably. Red wine had a more pronounced effect than white wine due to its higher concentration of antioxidant polyphenols like resveratrol. According to Dr. Sacanella who led the study, people who drink moderate amounts of wine─about a glass or two per day─may lower their risk of dying from heart disease by nearly one-third compared with non-drinkers. He advises that “a person who usually drinks up to this quantity of alcohol should maintain this healthy habit."6

There's no magic bullet to longevity, but rather a series of ingredients in a recipe for great health. And clearly, wine is one that you can feel good about including in moderation. Cheers!

Understanding the French Paradox

2010-01-18T18:27:00.000-08:00

Many Americans are familiar with this phrase, especially those who appreciate wine. The paradox─which generally means something that is the opposite of what it should be─is the irony that the French have a lower incidence of heart disease than Americans, despite having a diet far higher in saturated fats. In fact, data from the Food and Agriculture Organization of the United Nations (FAO) indicates that the French actually eat four times as much butter, 60% more cheese, and nearly three times as much pork as Americans.

The term French Paradox was coined in 1992 by Dr. Serge Renaud─a scientist from Bordeaux University in France─after he completed his study of French men observing that their incidence of heart disease was only 40% of that experienced by American men. Dr. Renaud determined that moderate, daily wine consumption appeared to be the "key" to the Paradox, with his study finding that 2-3 glasses of wine per day wine reduced male death rates from all diseases by up to 30%.1 Many other studies have provided strong evidence linking moderate alcohol consumption with a reduced risk of heart disease, which is still the leading cause of death for Americans. 2-6 In fact, drinking alcohol in moderation appears to reduce mortality from all causes by 30-50%.8

When 60 Minutes broadcast the French Paradox hypotheses in 1991─explained by both Dr. Renaud and Dr. R. Curtis Ellison of Boston University School of Medicine─the concept became an international phenomenon. Perhaps it’s no surprise that American wine consumption increased by over 40% as a result, which surely caused chuckles around French dinner tables. What bears noting is that although these breakthroughs occurred nearly 20 years ago, evidence has been mounting ever since to support the hypotheses that wine promotes a healthy heart, among other benefits. Stay tuned to learn more about the many ways that wine can promote your wellness.

1 The Lancet, Volume 355, Issue 9197, Pages 48 - 48 B
2 Age Ageing. 2009 Mar;38(2):206-12. Epub 2009 Jan 7
3 BMJ. 1996 Mar 23;312(7033):731-6
4 BMJ. 1996 Aug 10;313(7053):365
5 ACP J Club. 1996 Sep-Oct;125(2):50-1
6 BMJ. 1996 Aug 10;313(7053):365-6
7 BMJ. 1996 Dec 14;313(7071):1555; author reply 1555-6.
8 BMJ Vol310May1995

Getting Fit─for Life

2009-04-27T11:05:00.000-07:00

What if you learned that you never had to diet again? That all you had to do was keep high-fat/junk foods and sweets within moderate bounds, and you would find yourself becoming more fit, energetic, happy and healthy every day by only doing one other thing? Well, you can. And that one little thing is exercise.

Experts say lack of physical activity contributes to some 300,000 deaths each year in the United States caused by heart disease, stroke, diabetes and other conditions. According to the National Center for Health Statistics, while 62% of Americans have some physical activity in their leisure time, only 3 in 10 exercise regularly, despite the proven health benefits. Paired with even a moderately healthy diet, consistent exercise is a proven key to wellness, vibrant energy, a positive outlook, healthy longevity, and disease prevention across the board.

What if you don't feel like moving? Granted, it takes some effort, but once you get a little momentum, you really will feel better. You are well worth the energy for something that over time will benefit you physically, spiritually, mentally and emotionally. And it really is easy to fit it in, once you decide you want to. Let yourself be inspired by some great tips from the American Heart Association. You can put these simple ideas into motion whether you're at home, at work or at play:

What are the advantages of working out at home? It's convenient, comfortable and safe. It allows your children to see you being active, setting a good example for them. You can combine exercise with other activities, even watching TV. If you buy exercise equipment, it's a one-time expense and can be used by other members of the family. And it's easy to grab short bouts of activity several times a day. For example:

At Home:

Do housework yourself instead of hiring someone else to do it.
Work in the garden or mow the grass. Rake leaves, prune, dig and pick up trash.

Go out for a short walk before breakfast, after dinner or both. Start with 5-10 minutes and work up to 30 minutes.

Walk or bike to the corner store instead of driving.

When walking, pick a brisk pace. Choose a hilly route.

Spend a few minutes pedaling on your stationary bicycle while watching TV. Box up your video remote control.

Instead of asking someone to bring you a drink, get up off the couch and get it yourself.

Stroll while talking on the telephone.

Walk the dog.

Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.

Stretch to reach items in high places; squat or bend to pick things up.

Keep exercise equipment repaired and use it.

Many people have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the workday?

Brainstorm project ideas with a co-worker while taking a walk.
Stand or stroll while talking on the telephone.

Walk down the hall to speak with someone rather than calling.

Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.

Walk around while waiting for the plane at the airport.

Stay at hotels with fitness centers or swimming pools on business trips.

Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.

Participate in or start a recreation league at your company.

Form a sports team to raise money for charity events.

Join a fitness center or Y near your work. Work out before or after office hours to avoid rush-hour traffic, or drop by for a noon workout.

Schedule exercise time on your business calendar and treat it as any other important appointment.

Get off the bus early and walk the rest of the way to work or home.

Walk around your building for a break during the workday or during lunch.

What about play time? If you're open, you can find many opportunities to be active and have fun at the same time:

Plan family outings and vacations that include activities like hiking, backpacking, swimming, etc.

See the sights in new cities by walking, jogging or bicycling.
Make a regular date with a friend to enjoy your favorite physical activities.

Play your favorite music while exercising and get motivated.

Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.

Join a recreational or hiking club.

At the beach, get up and walk, run, splash, or fly a kite.

When golfing, walk instead of using a cart.

Play singles tennis or racquetball instead of doubles.

At a picnic, join in on badminton or volleyball.

You may not think such small things will make a difference, but they really add up for measurable results, especially when you keep increasing small efforts over time. Let this be the month you take action and get moving. Your health depends on it.

Avocado—For Life

2009-04-25T06:20:00.000-07:00

Although the avocado has a reputation as a high-fat luxury, this power food is one we should enjoy guilt-free more often. Avocados are not only rich in heart-healthy monounsaturated fat, this unique fruit also boasts a plethora of nutrients—all for only 153 calories in a generous half-avocado serving. And the benefits don’t stop there.

Research suggests that partial replacement of complex carbohydrates with avocado in the diet of patients with non-insulin-dependent diabetes favorably improved cholesterol profiles while maintaining good glycemic control.[1] Another study showed that avocado-enriched diets promoted a 16% decrease of total serum cholesterol, a 22% decrease in LDL (“bad”) cholesterol, and an 11% increase in HDL (“good”) cholesterol.[2]

How about some more good news? It turns out that diets rich in avocado and other sources of monounsaturated fatty acids have beneficial effects on the blood pressure, glucose metabolism, and lipid levels in Type II diabetes patients.[3]

According to the National High Blood Pressure Education Program, one of the best ways to reduce high blood pressure is to make sure to consume enough potassium. Avocado happens to be one of the best dietary sources of potassium, offering 548 mg. in just half an avocado, compared with 451 mg. in one large banana.[4] So, try this luscious condiment instead of saturated fats like butter and mayonnaise on sandwiches, salads, and even baked potatoes for a rich and healthy taste treat.

[1] Effect of a high-monounsaturated fat diet enriched with avocado in NIDDM patients. Diabetes Care 1994 Apr;17(4):311-5
[2] Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia. Arch Med Res 1996 Winter;27(4):519-23
[3] Comparison of the effects on the diurnal blood pressure, glucose, and lipid levels of a diet rich in monounsaturated fatty acids with a diet rich in polyunsaturated fatty acids in type 2 diabetic subjects. Diabet Med 1995 Jul;12(7):600-6
[4]Primary prevention of hypertension: clinical and public health advisory from The National High Blood Pressure Education Program. JAMA 2002 Oct 16;288(15):1882-8

Boost Your Longevity with a Plant-Based Diet

2009-04-23T06:53:00.000-07:00

Should you explore a more plant-centered diet, even if you don’t choose to become a full-time vegetarian? It may be a very good idea, especially as a growing body of scientific evidence indicates that balanced vegetarian diets offer distinct advantages over those that give meat center stage. The benefits arise from lower intakes of saturated fat, cholesterol and animal protein as well as higher intakes of complex carbohydrates, fiber, and nutrients.

The secret of wellness-boosting plant-based diets is an emphasis on fresh produce. Along with generous levels of nutrients and fiber, fresh fruits and vegetables contain unique compounds called phytochemicals. Many of these compounds protect against cancer by both detoxifying and helping the body get rid of carcinogens, as well as discouraging cancer cell formation at various stages of progression.[1]

In the past, vegetarian diets have been described as being deficient in some nutrients, but research over the years has shown that the apparent deficiencies are typically due to poor meal planning. Well-balanced vegetarian diets are appropriate for everyone, including children, adolescents, pregnant and lactating women, competitive athletes and the elderly.

Moreover, plant-based diets have been shown to be highly beneficial in the prevention and treatment of diseases such as cardiovascular disease, hypertension, diabetes, cancer, osteoporosis, renal disease and dementia, as well as diverticular disease, gallstones and rheumatoid arthritis.[2] Specifically, a healthy vegetarian diet could decrease the incidence of breast, colon-rectal, and prostate cancers.[3]

Certainly, more Americans are making the switch to a vegetarian diet, full or part time, as evidence continues to mount on the positive health benefits of doing so. According to the National Academy of Sciences, National Institutes of Health, Senate Select Committee on Nutrition and Human Needs, American Heart Association, and the American Cancer Society, a low fat, high fiber diet rich in fresh produce offers the best disease prevention across the board.

Not only will consuming a nutritious plant-centered diet provide you with greater energy and well-being in the short term, it can help protect against the most serious health problems Americans face today, including heart disease, diabetes and cancer.

In fact, estimates from the International Agency for Research on Cancer suggest that as much as 50-90% of the cancer in this country could be eliminated if Americans adopted the diet and lifestyle of low-risk countries. Countries with some of the lowest overall cancer rates in the world include Japan, Greece, Spain, Italy, Portugal, Thailand, Panama, Venezuela, and Mexico, according to the National Institutes of Health. What can we learn from the eating habits of these global neighbors?

The American Dietetic Association states that a well-planned vegetarian diet is healthy, nutritionally adequate, and provides health benefits in the prevention and treatment of certain diseases. Additionally, some studies have shown beneficial results in obesity, cancer, Parkinson disease, hypertension, type 2 diabetes mellitus and urinary stones when comparing vegetarians with meat eaters.[4]

Clearly, a well planned plant-based diet is more likely to include the 6-12 daily servings of fresh fruits and vegetables recommended by the National Cancer Institute, as well as far greater levels of essential fatty acids, vitamins, minerals, carotenoids, fiber, flavonoids, and phytoestrogens than the typical American meat-based diet provides.

World wide, populations that consume plant-centered diets have considerably lower breast cancer rates than those with more Western-type diets. For example, death rates due to breast cancer in the United States are about five times greater than in China, four times greater than in Japan and three times greater than in Mexico, according to the American Cancer Society.

As Neil Barnard, M.D. has noted, populations consuming a plant-based diet not only have lower rates of prostate cancer, but also have a far lower rate of progression once cancer gains a foothold. Colon cancer has been directly linked to meat consumption in multiple studies. This is in part due to the fact that foods rich in saturated fats appear to increase cancer risk in organs related to digestion, like the colon and rectum.

Clearly, the best “cure” for cancer is simply to prevent it altogether, especially since, as the National Cancer Institute estimates, as much as 80% of cancer cases are indeed preventable. A varied, plant-centered diet is an important anti-aging, health-boosting strategy. Not only can it help in the prevention of cancer, but it can also offer powerful protection against cardiovascular disease, a major health threat for many Americans.

According to John McDougall, M.D., cardiovascular disease, which includes most illnesses of the heart and arteries, arises from an underlying disorder called atherosclerosis, in which cholesterol plaques block arteries throughout the body. Atherosclerosis is the cause of most heart attacks and a great number of strokes.

McDougall explains that the whole process of atherosclerosis begins with the consumption of foods rich in saturated fat and cholesterol which comprise the typical American diet, primarily animal products. He asserts that the best way to reduce our risk of cardiovascular disease is to decrease our dependence on the foods that promote it, targeting instead a low fat, plant-based diet. Again, even modest efforts can make a difference in your health. Consider just one meat-free meal a day to start, and increase from there. In the long run, you’ll be glad you did.

[1] Proc Nutr Soc. 2007 May;66(2):207-1
[2] Forum Nutr. 2005;(57):147-56
[3] Acta Biomed. 2006 Aug;77(2):118-23
[4] Rev Clin Esp. 2007 Mar;207(3):141-3

Boost Your Wellness with Blueberries

2009-04-22T19:50:00.000-07:00

Have you treated yourself to a big bowl of fresh, organic blueberries today? What you may at times regard as a luxury is in fact a strong health ally. Blueberries are not only delicious, they may actually extend your lifespan. For starters, antioxidant-dense blueberries may lower the risk of age-related neurodegenerative diseases like Parkinson's and Alzheimer's. In a study reviewing how nutrition might reduce brain-aging inflammation and oxidative stress, blueberries were singled out as being especially effective. In fact, "blueberry intervention" appears to exert powerful protection against many neurodegenerative diseases.[1]

Blueberries also appear to be one of the top cancer-fighting fruits. The anticancer potential of berries may be due in part to a range of antioxidant phytochemicals called polyphenols, which include flavonoids and proanthocyanidins. It seems that these plant chemicals help counteract, reduce, and repair damage resulting from oxidative stress and inflammation. In addition, blueberries help regulate cancer enzymes and growth factors, and can influence cancer pathways, discouraging cancer cell and tumor growth.[2]

If all that were not enough, did you know blueberries also promote a healthy heart? This can largely be attributed to their anthocyanins: water-soluble, brightly colored flavonoids. In recent years several studies have shown that anthocyanins display a wide range of biological activities including antioxidant, anti-inflammatory, antimicrobial and anti-carcinogenic activities. In addition anthocyanins display a variety of effects on blood vessels, platelets and lipoproteins which reduce the risk of coronary heart diseases.[3] So, now when you dig into that bowl of fresh blueberries, you can marvel that something that tastes so luscious can also promote a longer, healthier life.

1 Subcell Biochem. 2007;42:299-318
2 J Agric Food Chem. 2008 Feb 13;56(3):630-5. Epub 2008 Jan 23.
3 Ann Ist Super Sanita. 2007;43(4):369-74

Drink up for Energy and Weight Loss

2009-04-21T06:39:00.000-07:00

As the warmer months approach and you’re in a more active mode, staying well hydrated becomes especially important. You may know that water is an essential nutrient, but did you know it’s also a great energy booster? Drinking too little may lead to chronic dehydration, leaving you sluggish and fatigued. In her book Outsmarting Female Fatigue, Debra Waterhouse, R.D., explains that the lack of energy you experience today could be a result of not drinking enough water yesterday. This is because water facilitates all biochemical reactions, including the production of the vital ATP molecules that power our bodies.

Can consuming enough water each day also help you reach and maintain a healthy weight? Research suggests that thirst and hunger sensations are triggered together. When you become even slightly dehydrated, you may mistake thirst for hunger, eating when your body actually needs fluids. You can easily prevent overeating due to thirst by making a point to drink a glass of water before each meal or snack. This is not only healthier, since you’re sure to stay well hydrated, but it will also benefit your waistline, keeping you focused on eating appropriately, which is when you are addressing true body hunger.

You’ve heard of the importance of a healthy metabolism─the rate at which you burn calories─for weight loss. Did you know this function is affected by your daily water consumption? Metabolism is a chemical process requiring water, and insufficient water consumption can hinder this process. Staying well hydrated is also very important to ensure healthy digestion and to prevent constipation.

How much should you be drinking each day? You’re safe with the generally agreed upon 8 glasses. You can also zero in on what is best for you based on your body weight. A basic guideline is to drink one ounce of water for every two pounds of body weight. For example, a 200 lb. person would ideally consume 100 ounces─12.5 cups per day─while someone weighing in at 100 lbs. should drink at least 6.5 cups daily.

The best way to sip consistently is to keep water handy. Invest in a water delivery service if possible─preferably steam distilled water. This makes it convenient to fill up smaller eco-friendly bottles, keeping them readily available. Position water bottles on your bedside table, the bathroom, your desk at work, even by your TV remote control.

Think of your water bottle as a permanent accessory, so you don’t get caught in a major thirst on the road. This way, you can avoid public drinking fountains. Since most public water sources don’t use filtered water, you may be quenching your thirst with not only water, but lead and chlorine as well. Instead, keep it pure when you drink. Your body will thank you.

When you need a little zing, you can enliven your water with a squeeze of lemon, lime, or orange, dilute fruit juices with sparkling water, and take advantage of delicious, caffeine-free herbal teas, both hot and iced. Add a glass of water for every alcoholic drink and cup of coffee too, since they are both dehydrating fluids. Staying well hydrated benefits every cell in your body. Your skin will glow in gratitude, and you’ll feel better─with energy to spare.

Creating Healthy Change that Lasts

2009-04-21T05:27:00.000-07:00

As you may know, it can be challenging to jump into any new routine, even when you know it’s good for you. Whether you want to add more fresh produce to your diet, incorporate daily exercise, or scale back on sugar, how can you launch a new wellness habit successfully?

Once you decide what you want to do, listen carefully to the messages you give yourself. It’s important to start with a positive mindset. If you have failed at diets or exercise routines before, remind yourself that this time, you have a fresh shot at victory. Breaking through any initial mental blocks allows you to better launch your healthy new behavior.

It’s easier to stay motivated once you become clear on what you want and why you want it. For example, if you know that when you reach a healthy body weight, you will have much more energy and confidence, which can benefit you in every area of your life, then the desire to live that way may override the tendency towards extra desserts. Stay anchored with a daily journal to remind you of what you want your life to look like, and why.

Maintaining a positive attitude gives you the strong mental edge with any positive change. Remind yourself that you are worth the time, energy and effort required, and that you can live the life you envision. This will help keep you on track, even when dealing with unsupportive people, or situations that encourage poor choices. If you aren’t there 100% at first, celebrate any progress you do make. Be sure to reward yourself along the way.

If you get discouraged at any point, hold steady and remain self-nurturing. Treating yourself with compassion is empowering. Learning how to create healthy change is one of the most important lifestyle habits you can develop. Instead of settling for poor conditions in your life, you can address them one by one, gradually creating your optimal circumstances. Again, decide what you want and why, get the mental edge by cultivating your belief in the goal, track your progress, self-nurture through the ups and downs, and celebrate your successes every step of the way.

Chocolate & Your Health

2009-04-08T16:33:00.000-07:00

Chocolate. The very word can lift our spirits. What is it that gives chocolate such unique allure? Certainly, it has one of the richest and most distinctive flavors in the world, but chocolate also features an undeniable “feel good” factor that goes beyond mere sweet appeal. This is partially because chocolate stimulates the secretion of endorphins, producing a sensation of pleasure and well being similar to the "runner's high" a jogger feels after logging several miles.

Chocolate also contains tryptophan, an essential amino acid that reduces anxiety by producing serotonin, a neurotransmitter that acts as an anti-depressant. Other substances, such as theobromine and phenylethylamine, as well as modest caffeine levels, contribute to chocolate’s stimulating effect. Last, but not least, chocolate tends to trigger the brain's production of natural opiates, reducing sensitivity to pain.

Add it all up, and it’s no surprise that so many of us find chocolate to be one of life’s greatest pleasures, and something that we simply can’t live without. Nor should we have to, given the surprising health benefits of this treasured substance. So, just how does chocolate promote your wellness?

It turns out that cocoa and chocolate are rich plant-derived sources of flavonoids, natural compounds with potent antioxidant properties. Along with cocoa beans, large quantities of flavonoids are found in red wine, tea, and many fruits and vegetables.1 The flavonoids in chocolate are called flavonols, and the darker the chocolate, the richer the flavonol content. In fact, unsweetened powdered cocoa starts out with almost twice as many flavonols as dark chocolate, but when diluted with water, milk or sugar to make hot chocolate, the flavonol total per serving plummets to less than half that in milk chocolate.2

So, why are flavonoids such health heroes? First and foremost are their powerful antioxidant benefits. Antioxidants are our bodies’ frontline defense against the free radicals that constantly and adversely affect our cells. Many of the processes of aging─as well as many disease states─are initiated by free-radical damage to our cells. These harmful, unstable molecules are impossible to avoid as we create them through normal body processes, and they are virtually everywhere in our environment, generated from sunlight, cigarette smoke, fried foods, x-rays, pollution, pesticides, medications, stress, and exercise, among numerous other sources.

Research has shown that antioxidants have the unique ability to neutralize free radicals in our bodies, which may minimize your risk of chronic, degenerative diseases such as cancer, heart disease, and Alzheimer’s, among other health issues. According to a study by Holland's National Institute of Public Health and Environment, chocolate contains up to four times the antioxidants found in tea. In other research, dark chocolate was found to contain 53.5 mg. of catechins—especially powerful antioxidants—per 100 grams. By contrast, 100 ml. of black tea contains a mere 13.9 mg. of catechins.

Flavonoids and flavanols have great potential to protect us from vascular disease, which can cause heart attacks, strokes, diabetes, dementia and hypertension. Moreover, antioxidants can minimize the free radical damage that might otherwise lead to LDL-cholesterol oxidation and plaque formation on arterial walls. In fact, flavonoids in chocolate may be even more powerful than vitamin C in protecting circulating lipids from oxidation.3

How else can chocolate promote a healthy heart? It appears that flavonol-dense cocoa works to reduce blood pressure and improve blood flow, preventing fatty substances in the bloodstream from oxidizing and clogging the arteries, while making blood platelets less likely to form dangerous clots. This reduces risk of both stroke and heart attacks. The American Journal of Clinical Nutrition further confirms the health benefits of flavonoids, especially in reducing chronic inflammation—a key biomarker for cardiovascular disease.4

To maximize your health benefits, emphasize dark chocolate, which contains the highest levels of flavonols. What dessert could be more elegant than fresh strawberries dipped in dark chocolate? You can also incorporate unsweetened cocoa powder in desserts, baked goods, hot chocolate and more. Clearly, a healthy, balanced diet could─and perhaps should─include chocolate in moderation. In fact, you may find that treating yourself to high-quality chocolate will not only nurture your spirit, it may also extend your lifespan. Now that’s a delicious prospect.

1 Nutrition Review (2006 Mar; 64(3):109-180)
2 Nutrition Notes May 2001
3 J Agric Food Chem. 1999 Dec;47(12):4821-4).
4 The American Journal of Clinical Nutrition (2003 Jun;77(6):1466-73)

Green Holiday Thoughts for 2008—and Beyond

2008-12-13T07:22:00.000-08:00

What better time than “the season of giving” to give some real thought to creating a festive, meaningful holiday that also nurtures our planet? Taking some healthy action—however small—will make your feel great and also sets an important example for your children. And in these challenging economic times, if you can save money too, why not? For example:

Buy a Real Tree
A live tree creates a special energy in your home, and planting it after the holiday can be a new tradition. Artificial trees are best avoided, not only because they’re difficult to recycle, but also because they off-gas potentially carcinogenic chemicals. And they certainly lack that luscious evergreen scent. If you must cut down a tree, seek out eco-friendly tree farmers near you. Visit LocalHarvest or GreenPromise. The Coalition of Environmentally Conscious Growers (CECG) ensures that growers are utilizing sustainable farming practices in the production of Christmas trees. After the holiday, please don’t throw it on the street! Visit Earth911.com for a tree-recycling center near you.

Skip the Mall Frenzy
A new way to look at the “season of giving” is that less really is more. Many families simply pick a name, so each person has just one primary gift to buy. Setting a cost limit is a great idea too. Other families focus on the children, minimizing items adults may not even want or need. Gifts from the heart are much appreciated, especially anything handmade. If you can knit, assemble gift baskets, crochet, sew, scrapbook, arrange photo albums, draw or paint, sculpt, quilt, cook or bake, can or preserve foods, work with wood, or have a way with plants and flowers, the options for unique, inexpensive gifts abound. Plan ahead for 100% hand crafted gifts next year!

Buy Fair Trade gifts
If you do buy gifts, selecting Fair Trade Certified items guarantees a high quality, environmentally friendly product, produced with an emphasis on sustainable planet-saving methods. Everyone wins! And there are countless Fair Trade gift options—coffee, tea, chocolate and other foods, jewelry, crafts, clothing and more. Easy on-line resources to get you started include:
http://www.thehungersite.com/ https://shop.therainforestsite.com/store http://www.globalexchangestore.org http://www.greenmountaincoffee.com/shop/OurCoffees/FairTradeOrganic
http://www.divinechocolateusa.com

Nix the Wrapping Paper
Did you know that every week between Thanksgiving and Christmas, Americans produce an additional 2 billion pounds of garbage? Much of it is accumulated gift paper, bags, and boxes, holiday cards and catalogs. A green approach to gift wrap is eco-chic and cost cutting. Brown bags are an easy solution for small to medium sized gifts. After wrapping, tie boxes with raffia (available at craft stores) and insert a sprig of lavender or a fern leaf. Or decorate packages with children’s art, snippets of poetry or quotes, or images cut from holiday cards. Let kids help!

Other wrapping paper ideas include newspaper, colorful used clothing swatches, old blueprints or maps, packing paper, or magazine pages. These creative options make an interesting presentation and fun conversation topic. Offering gifts in re-usable bags is a lovely touch—especially when you choose snazzy ones. For fun, gorgeous eco-bags at a very down to earth price go to www.envbags.com

Celebrate by Candlelight
Conserve electricity and add elegance with candles. Just be sure you’re “burning green.” Old candles may have lead wicks—banned in this country in 2003—and typically consist of paraffin wax, which releases harmful chemicals in your home. Natural, renewable, biodegradable options include soy, beeswax and vegetable wax based candles. For outstanding quality at refreshingly low prices, go to: http://www.candlebay.com/ Look for Therepe Soy Jar Candles for $3.99, Reed Diffusers 4.0 oz for $4.29, Asian Tealights 4-Pc Gift Set for $12.50 or the luxurious Therepe Spa Candle Gift Set for $19.99. Unscented tapers for the table are only $1 each, so try different colors. Create gift baskets by pairing them with cloth napkins, interesting napkin rings, and a bottle of wine.

Give Kids Learning Gifts
There are many fun, educational gifts for kids of all ages. Not only will your children find them more interesting in the long run than yet another plastic toy, the earth will applaud you. In fact, if every child under the age of 6 received an alternative gift, up to 17 million tons of plastic landfill would be avoided for every year the toy was used! Think games, puzzles, school supplies, or cooking, knitting, sewing, craft or ceramics supplies with “lessons” included.

Children with their naturally creative spirits can almost never have too many art supplies: paper, paints, markers, stickers, scissors, crayons, paste, etc. Create a mini “art studio” for them—even a corner of a room is fine—and engage them in creative projects instead of TV. Adults can benefit from learning gifts too, like a 1-yr. gift subscription to Yes! Magazine—all about sustainable living, social justice and creating a peaceful world—for just $20 that includes a great tote bag and the book “Making Peace.” Would we not all benefit from a gift like this? www.yesmagazine.org

Plan for Next Year
There are so many other ways to have a more eco-friendly holiday; I’ve touched on just a few. You may not be able to incorporate everything you want this year, and it may take time to modify long held beliefs and traditions “for the greener.” The key is to start thinking in these terms and planning ahead for a more sustainable way of enjoying the winter holidays ongoing. Buy fewer gifts, decorate with nature, savor slightly smaller meals, consume and discard less in general. The smallest reductions make a vast difference when we all participate. The result? A healthier planet, healthier people, and a healthier bottom line for all. Happy Holidays!

Are You Green with Your Personal Care?

2008-12-09T07:32:00.000-08:00

You may not think too much about your bath soap, or even your face cream or hair gel, but the realm of personal care products is an important area to think green—for your health as much as for the planet. Did you know that under the Federal Food, Drug, and Cosmetic (FD&C) Act, personal care products are not required to undergo approval before they are sold to the public? And while the European Union has made a list of 1,100 ingredients determined to be too hazardous for use in these kinds of products, the U.S. Food and Drug Administration (FDA) has banned only 11 ingredients! The trick is knowing what to watch out for:

Avoid Synthetic Fragrances
The National Academy of Sciences reports that 95% of the chemicals used in fragrances today are petroleum-based synthetic compounds, including known toxins capable of causing cancer, birth defects, central nervous system disorders and allergic reactions. Avoid the soaps with the word “fragrance” listed, period.

Lose the Sodium Lauryl Sulfate
Another compound to avoid is Sodium Lauryl Sulfate (SLS), which is used in many soaps, shampoos, and even toothpaste. SLS, a known skin irritant, is also regulated as a pesticide, and may also cause reproductive problems, according to the National Toxicology Program.

Avoid Antibacterial Soaps
The main ingredient used in antibacterial soaps is triclosan—a chlorophenol compound suspected of causing cancer in humans. Triclosan has a similar structure to poisonous chemicals like dioxins and PCBs, and may depress the central nervous system. In fact, the Environmental Protection Agency claims that triclosan—also registered as a pesticide—poses a risk to both human health and the environment. The World Health Organization advises against antibacterial soaps as well, since their overuse can lead to the development of stronger strains of antibiotic-resistant bacteria.

The good news is your local health food store has many natural soaps, shampoos, and other personal care products available. Better yet, buy 30% below retail at www.vitaminlife.com for thousands of natural products and reasonable shipping. You can also visit the Campaign for Safe Cosmetics for a list of companies that have signed a compact pledging not to use hazardous chemicals in their products or test on animals. Be an alert consumer, you and your health deserve it.

5 Reasons to Buy Fair Trade

2008-12-09T07:13:00.000-08:00

It’s Fair
Fair trade is defined as a market-based approach to reducing global poverty and promoting sustainability across the globe. How does this work? For one, there is an emphasis on equal employment opportunities, with a chance for buyers and producers to trade directly and build long term relationships. It also allows producers, many of whom may have little start-up capital, to access financial and technical assistance. Another benefit is that all aspects of trade and production are open to public accountability.

It’s Good for the Planet—and You Too
Buying an item that is Fair Trade Certified guarantees a high quality, environmentally friendly product, produced with an emphasis on sustainable planet-saving methods. Buying Fair Trade allows you to enjoy things you would be purchasing anyway—coffee, tea, chocolate, fruit, nuts, other foods, crafts, gifts and clothing—while also helping to support the standard of living of people in less developed countries. Start with your daily cup of coffee, making sure your dollar speaks in support of fair trade.

It’s Humane
Fair Trade offers a very humane system, especially compared with many working conditions around the globe. Perhaps most importantly if you are a parent, neither forced labor and exploitative child labor are allowed, and labor conditions for all must be healthy and safe. Fair Trade gives ‘the little guy’ in many countries a fair shake at last, ensuring a fair price for producers, and for commodities, farmers receive a stable, minimum price. In fact, according to the Global Exchange, the Fair Trade system benefits over 800,000 farmers organized into cooperatives and unions in 48 countries.

It’s Easy to Support
Buying Fair Trade is easy, especially if you like on-line shopping. And although costs may be slightly higher on some items, the high quality you can expect will more than make up for it. Here are just a few resources to start:

A great site for conscious consumers, with a marketplace link to purchase in many categories: http://www.newdream.org

Full of Fair Trade gifts, food, clothing and crafts and every purchase helps a cause: rainforests, children’s health, animal rescue, breast cancer, etc. You pick! http://www.thehungersite.com/

Great coffee array at reasonable prices: http://www.greenmountaincoffee.com/shop/OurCoffees/FairTradeOrganic\

Supreme chocolates:
http://www.divinechocolateusa.com
/

Organic body care goes Fair Trade:
http://www.drbronner.com/usda_organic_body_care.html

Fair Trade Gifts and Crafts:
https://shop.therainforestsite.com/store

http://www.globalexchangestore.org

http://eco-friendly.novica.com/cellid

http://www.fairtradequilts.com/child.htm

It’s the Future
The future of Fair Trade is bright, given yet another gift from this election, a net increase in Congress of at least 30 seats by "fair trade" supporters. Lori Wallach—director of Public Citizen's Global Trade Watch division—called the 2008 election “a veritable tipping point for fair-trade issues” reinforcing what polls have increasingly shown: The public is concerned about the current race-to-the-bottom trade and globalization model, heavily voting against those who support it and for those who say they will replace it.

Your Personal Green Initiative

2008-12-09T07:09:00.000-08:00

You may feel like you have to much on your plate right now for anything else, but setting your personal green initiative can flow right into your normal activities, because it is as much a decision as an activity.

In other words, if you decide that you truly want to be part of the solution, rather than continuing to add to the problem, you're half way there. The small changes you can make in your daily life that support a sustainable life for all living things are far less difficult once you make living green one of your core values.

What we value, we make a priority with a full heart, and a healthy planet for your future generations could not be a more important reason. Live simply, so others may simply live.

5 Easy Green Steps for Life by Kiki Powers, M.S., C.N.C.

2008-12-09T07:06:00.000-08:00

1) Be a Local
Buying locally helps the planet and you too. Locally produced food requires less packaging and creates far less waste. And locally produced foods are healthier for you. They tend to be most fresh, are usually grown on smaller farms with more natural methods than factory farms, and are more likely to be organically grown. Since you are buying directly from local growers, you can always ask about their methods. Track down your local Farmer’s Market and enjoy.

2) Actively Reuse
Reusing items helps the environment while saving you cash. For example, donate old books to libraries rather than throwing them out, then pick up some used “new” reads yourself. Or bring books to used bookstores and browse the shelves. In the kitchen, use sponges and dish towels in place of paper towels, and cloth napkins instead of paper. Also, try rechargeable batteries. Before you throw something away, remember, it may be valuable to someone else. Start a Goodwill bin or have a garage sale, ensuring your goods continue to be reused.

3) Buy Fair Trade Where Possible
Fair trade is defined as a market-based approach to reducing global poverty and promoting sustainability across the globe. Buying an item that is Fair Trade Certified guarantees a high quality, more environmentally friendly product, while you are also helping to support the standard of living of people in less developed countries that produce items like coffee, tea, cocoa, fruits, nuts, other foods, crafts and clothing. Start with your daily cup of coffee, making sure your dollar speaks in support of fair trade.

4) Don’t Just Recycle, Precycle
Most earth-friendly households are recycling their glass, paper and plastic in special garbage bins. If you have more than one child of the same gender, you probably also recycle clothing. If not, do share clothes in good condition that your child has outgrown, either with people you know, or by donating them. Along with recycling, learn to precycle, which means planning ahead so there is less to recycle later, like using washable picnicware rather than disposables, buying in bulk, and taking your own cloth bags when grocery shopping.

5) Think Green for Gifts
Between the holidays, birthdays, other occasions, you may give gifts often. This is a great time to think green. Firstly, be sure someone actually needs the gift you’re buying; practical items are appreciated. Share your green spirit with others by treating them to fair trade coffee, tea and chocolate, hemp or bamboo dish or hand towels, or a gift certificate to an organic produce delivery. When wrapping, swap the decorative paper for canvas bags that can be used again for a bonus gift, or use the funny paper section of the news for a fun, whimsical wrap.