Make Time for Wellness

Cleansing food for the week! Cleansing before the change in the season (March 20th) is a great way to tune up your metabolism & immune system and make some positive change going into Spring.

Breast Cancer Prevention Tip #2: Did you know that beta-carotene improves function of the immune system’s natural killer cells—cells that seek and destroy cancer cells & bacteria—and has been shown to reduce the risk of breast cancer? Colorful fruits and veggies, such as carrots, cantaloupes, apricots & sweet potatoes are a great source of beta-carotene, along with leafy green veggies like romaine lettuce & kale.

Breast Cancer Prevention Tip...Are you getting your cancer-fighting carotenoids? Carotenoids are nature’s immune boosting compounds that give brightly colored fruits & veggies their color—such as carrots, mangos & red peppers. Studies suggest that carotenoid-rich diets can help prevent breast cancer.

Why California’s Proposition 37 Should Matter to Anyone Who Cares About Food

Do you think genetically modified foods should be labeled? here's an interesting article on Prop 37 and what's at stake in the upcoming vote. http://nyti.ms/T3Xjum

nytimes.com Is this the year that the food movement finally enters politics?

Harder Exercise, Not Longer, Best for Heart Health

Are your work outs really working you out?

This article makes a great point about the intensity of your workout to make sure you’re maximizing the physiological benefits of your exercise routine. We recommend sustained physical exertion of the heart and lungs for a minimum of 25 minutes a day. Make sure to break a sweat and build up a “huff and a puff” and you’ll know you’re getting the intensity you need.

http://www.medpagetoday.com/Cardiology/MetabolicSyndrome/35221

medpagetoday.com Exercise that focuses on intensity rather than duration of activity can significantly lower the risk for the constellation of cardiovascular risk factors known as the metabolic syndrome, researchers f

Apple face off...Fuji Apple vs. Granny Smith. What's your favorite?

With Autumn upon us apple season is in full effect!

PCRM | Recent Reports about Contaminants in Rice

Why is there Arsenic in our rice? Here’s a good explanation from Physicians Committee for Responsible Medicine, along with recommendations to minimize arsenic consumption.

http://www.pcrm.org/health/medNews/recent-reports-about-contaminants-in-rice

pcrm.org The November 2012 issue of Consumer Reports reported that traces of arsenic were found in a number of rice products. Here is what consumers should know.

Are you an internet addict? Psychologists are working to find out how much online time is too much

Can too much time online be bad for your health? This article recommends an honest look at your online time and assessing whether or not it’s interfering with your work or personal life. When your brain speed slows down to modem speed, that’s a pretty good sign too :)

http://news.yahoo.com/blogs/technology-blog/internet-addict-psychologists-working-much-online-time-too-205450661.html

news.yahoo.com It's official. After months of debate and study, the next edition of the Diagnostic and Statistical Manual for Mental Disorders (DSM) will include "internet use disorder" as an area "recommended for further study." The fifth edition of the DSM, the … Continue reading →

Pomegranate Pear smoothie...another refreshing pomegranate smoothie combo! 1 cup fresh squeezed pomegranate juice, 1 pear, 1 banana, 1 cup ice, 1 tbsp almond butter, and 1.5 tbsp brewer's yeast. Any other pomegranate suggestions while I still have some pomegranate juice left?

Pomegranate-raspberry-blueberry-banana smoothie. 1 cup fresh squeezed pomegranate juice, handful of raspberries and blueberries, 1 banana, 1 cup of ice, 1 tablespoon almond butter, 1.5 tablespoons brewer's yeast (optional...adds a bit more protein & B vitamins). Great for breakfast or a mid-day pick me up!

Enjoying some fresh squeezed pomegranate juice from Evolution Fresh this week. Refreshing combo of sweet & tart, and full of powerful antioxidants that help increase blood flow, decrease hardening of the arteries, and protect against certain cancers such as prostate cancer.

Breakfast is served! Steel-cut oatmeal with blueberries, strawberries, bananas, and a handful of almonds. Oatmeal is a great source of heart healthy soluble fiber, which helps lower cholesterol and decrease cardiovascular disease. Mix in some fruit and some almonds and you have a complete breakfast of fresh living food, long lasting carbohydrates, and alkaline protein!

The Optimal Diet

Does losing weight mean better health? Not always. Here's an interesting article highlighting the importance of the types of foods you eat to lose weight to make sure you're not risking your health in the process.

http://www.nytimes.com/2012/09/23/opinion/sunday/the-optimal-diet.html?_r=0

nytimes.com The best diet is low in unhealthful carbs and low in fat as well as in red meat and processed foods.

Blueberries or strawberries…what’s your favorite? Enjoying some end of summer berries this week...strawberries & blueberries brighten up fruit salads, add a burst of flavor to fruit smoothies, and are a great source of flavonoids and other antioxidants that protect against free-radical damage & inflammation.

Here are some interesting facts / trends related to today’s obesity epidemic…

20% of children aged 6-11 are obese, compared to 6.5% in 1980

Americans consume 600 calories more per day than in 1970

Portion sizes continue to increase (bagels & cheeseburgers are twice the size that they were a couple decades ago)

Learn more here…
http://news.yahoo.com/factbox-trends-behind-americas-obesity-epidemic-181018263.html

Do you think fast food restaurants posting the calories in their food items will encourage healthier eating habits? Here's an interesting article looking at some initiatives in place to increase consumer awareness of nutritional info at restaurants
http://online.wsj.com/article/SB10000872396390443884104577647400959492314.html#project%3Dmcdonalds20120912%26articleTabs%3Darticle

When adding dandelion greens to your salad, try balancing it out with some sweeter veggies, like carrots or bell pepper, to balance out the sharper taste of the greens. It makes for a great combo!

Enjoying some Dandelion Greens in my salad this week...here's a few reasons you can too! Dandelion Greens are:
(i) Rich in blood boosting iron (and vitamin C which increases iron absorption)
(ii) A great source of calcium, and
(iii) A concentrated source of antioxidants such as beta-carotene, vitamin C (as noted), and vitamin E
Try adding some to your salads to super-charge your lunch or dinner...a little goes a long way!

ESC: Heart at Risk from 'Love Handles'

Are your “Love Handles” putting your heart at risk? Here’s a quick look at central obesity and how it affects your risk for heart disease.
http://www.medpagetoday.com/MeetingCoverage/ESCCongress/34456

medpagetoday.com MUNICH -- Central obesity, even in normal-weight individuals, is associated with a higher cardiovascular mortality, researchers reported here.

Carrot-cucumber-celery-ginger-beet juice...a great addition to a raw food / juice cleanse. 10 carrots + 1 cucumber + 5 celery stalks + 2 beets + 2 inches of ginger root + a splash of lemon or lime!

Raw food cleanse this week...here's what's on the menu! Cleansing at the change of the season is a great way to boost your immune system, rejuvenate your metabolism, and keep your mind and body fresh and alive!

Did you know that tomatoes are a rich source of lycopene, a blood pressure reducing, cholesterol lowering, cancer fighting phytonutrient that gives tomatoes their red pigment? Benefit from the hearth-healthy, anti-cancer qualities of tomatoes by adding some to your salad, spicing up your meal with some fresh salsa, cutting up a couple slices with a little basil to top off a sandwich, or however you enjoy them most!

Homemade salsa for the week! 5 tomatoes (3 chopped, 2 blended), 1 small red onion finely chopped, a generous handful of fresh cilantro, juice from 1 lemon, 1 tablespoon red wine vinegar, 1-2 jalepenos, dash of salt (or go without, it still tastes great!). Make sure to chill for a few hours before serving!

Nearly 10% of employers to drop health benefits, survey finds

More employers are dropping health care coverage as medical costs continue to rise. What do you think...should it be up to:
(a) employers to provide health care coverage,
(b) the government to provide health care coverage, or
(c) individuals to seek out coverage most appropriate for themselves?
http://www.latimes.com/business/money/la-fi-mo-employers-healthcare-20120724,0,5878835.story

latimes.com Nearly 10% of employers anticipate dropping health coverage for their workers in the next three years as medical costs keep rising, according to a new survey by consulting firm Deloitte .

Listening to Complainers Is Bad for Your Brain

Listening to complainers is bad for your brain? Here's a few ways to defend yourself if you find your work or social environment overwhelmed with too much negativity.

http://www.inc.com/minda-zetlin/listening-to-complainers-is-bad-for-your-brain.html

inc.com Exposure to nonstop negativity actually impairs brain function. Here's how to defend yourself.

Watermelon-cucumber-lemon mocktail anyone? 8oz watermelon juice (strained), 4 oz sparkling water, squeeze 1/2 a lemon, add a couple slices of cucumber. Light, refreshing, not too sweet, and looks kinda fancy.

Watermelon Juicing Tip…Don’t be afraid to juice a little bit of the rind (the white part, not the green part)! It’s full of nutrients, such as citrulline, that have antioxidant benefits and improve circulation!

Beat the heat, boost your immune system, and quench your thirst...on the cheap...with fresh squeezed watermelon juice! A medium watermelon makes about a gallon of juice, all for about $5. Cut off the rind, dice into cubes, blend in blender, and you'll have fresh squeezed juice for the week!

When Elmo Like Apples, Kids Want Them Too

A new way to get kids to eat healthier? Branding certainly works for sugary breakfast cereals & fast foods…this study shows that it works for healthier foods too!
http://www.medpagetoday.com/PrimaryCare/DietNutrition/34297

medpagetoday.com Apples became substantially more popular at lunch time among grade school children when the fruits carried pictures of the Sesame Street puppet Elmo, researchers said.

Free Yoga, Live Music & Free Food from our friends at Black Sheep Yoga Studio this Saturday. Everyone in the San Diego area should check it out...see you there!

Let's try this again...

Pinto beans are good for the blood! They’re rich in cholesterol lowering fiber, blood boosting iron, blood pressure reducing magnesium and potassium, and they also help stabilize blood sugar. My personal favorite (and dinner tonight) is soft tacos with pinto beans and guacamole, and a cabbage salad on the side!

High-Fiber, Low-Fat, Nutrient-Rich, Heart-Healthy, Organic Nutrition on a Budget!

4 cups of organic dried pinto beans ($2 dollars worth), rinse, soak overnight (with bay leaves), simmer for an hour, and you have pinto beans for the week. They’re great with all kinds of Mexican food…burritos, soft tacos, enchiladas. A small budget goes a long way with dried pinto beans!

More Americans Are Walking (But It Still May Not Be Enough)

Are you getting your walk on? Looks like more Americans are walking but getting less than half of the CDC’s recommended daily amount (20-25 minutes / day, 150 minutes / week). How does your exercise routine measure up?

http://www.huffingtonpost.com/2012/08/07/americans-walking-exercise-levels_n_1752937.html

huffingtonpost.com By David Beasley ATLANTA, Aug 7 (Reuters) - More American adults are walking regularly but less than half of them exercise enough to improve their health, according to a federal study released on Tuesday. The Centers for Disease Control and Prevention study, based on...

Quick and light cabbage salad dressing! 2 parts lemon juice, 1 part red wine vinegar, 1 part safflower oil, a little black pepper, and a little cilantro. Works well with or without a touch of salt, but doesn’t need very much because of the vinegar and lemon juice!

Cabbage salad for the week! 2 parts green cabbage, 1 part red cabbage, carrots, green onion, and a healthy dose of cilantro. Cabbage salad goes great with Mexican food, and is full of anti-cancer & immune boosting veggies!