Healthy Nutrition Hints and more….

Have you ever wondered if the mixing of your foods is healthy? Certain foods become healthier when they are mixed with other foods, but the opposite can also happen when pairing certain foods. I found it to be interesting so why not share it with my readers.

First the Do’s:

Do mix spinach and oranges. Spinach is loaded with iron but it is not absorbed well by the body, but when added with Vitamin C it makes it very potent. The Vitamin C converts the iron in the spinach into a form the body accepts. This concepts works well with other foods that are sources of iron such as broccoli and tofu. One medium sized orange will provide the needed Vitamin C.

Do mix grilled steak with brussels sprouts. The compounds found in vegetables such as brussels sprouts, broccoli and cauliflower help rid the body of carcinogens that may form on meats during high heat cooking. It is still best to cook your meats and fish at low temperatures until done and be sure not to char the meat during the cooking process.

Do mix tomatoes with avocados. Tomatoes are contain high levels of the antioxidant lycopene, so it is considered a super food. The fat in the avocado helps the body absorb the lycopene of the tomatoes when combined. For an added touch, drizzle extra virgin olive oil over your spinach, zucchini and green leafy vegetables to release the lutein, an antioxidant that may help protect against age related macular degeneration.

Now for the Don’ts:

Don’t mix alcohol and diet soda. Although you are trying to cut the calories with the diet soda, you will unfortunately get drunk faster. Studies show that it takes less time for diet cocktails to leave the stomach and reach the small intestines, where most alcohol is then absorbed into the bloodstream, where the same amount of a non-diet cocktail takes longer.

Don’t mix alcohol and energy drinks. The mixing of energy drinks with alcohol can cause heart palpitations and difficulty breathing. In severe cases it can contribute to a heart attack or a stroke. The reason this combination is dangerous because you are putting your body through enormous stress. Overloading the body with stimulants such as caffeine (found in energy drinks) and alcohol (a depressant and diuretic), will create stress on the central nervous system and your heart.

Don’t mix coffee and breakfast cereal. As strange as that sounds, most cereals sold in the US are fortified with iron. The antioxidants found in coffee can hamper the body’s ability to absorb the needed iron. Black tea and some herbal teas which contain these antioxidants called polyphenols may also reduce iron absorption. The best advice is to drink you coffee at least one hour before consuming your cereal.

Follow these simple rules and get the most our of your food choices.

Until next time,

Dr. Mommy

What makes olive oil healthy and wholesome? Olive oil is considered a monounsaturated fatty acid. When compared to the heart clogging saturated fatty acids found in butter and polyunsaturated fatty acids found in vegetable oil, monounsaturated fatty acids actually ward off heart disease. Olive oil also contains oleic acid which is perhaps the most healthful fatty acid for humans.

Researchers have found that people who consume a ‘Mediterranean diet’ have a lowered risk of heart attacks and strokes. This is due to the high amount of olive oil used in the meals. One study found that the blood of men who ate olive oil-based food for three weeks was less likely to clot following a fatty meal when compared with the blood of men who consumed mainly sunflower or canola oil based diets.

Populations that use olive oil as their primary fat source also enjoy lower levels of total cholesterol and LDL (bad) cholesterol. A Greek study published demonstrated that a diet rich in olive oil also reduced the incidents of rheumatoid arthritis. Researchers studied 188 control subjects without rheumatoid arthritis and 145 patients with rheumatoid arthritis. The study revealed that those who ate the least amount of olive oil were 2.5 times more likely to develop rheumatoid arthritis than those who ate the higher amounts of olive oil. (American Journal Clinical Nutrition)

Olive oil is also beneficial to your mind and skin. Olive oil may prevent dementia. A study found that a diet rich in monounsaturated fatty acids, which was primarily supplied by olive oil, prevented memory loss. The more the olive oil rich foods were consumed the greater was the protection from cognitive decline. It has also been proven to be an effective skin toner. Olive oil is a potent moisturizer. Olive oil is also loaded with antioxidant chemicals, which may also protect the skin from aging.

When choosing olive oil, which is best? The extra-virgin variety is the best to choose. Extra-virgin olive oil is made from the crop’s first pressing and maintains acid levels below 1%. It is much tastier than the other varieties and is the most heart-healthy type. You should also select the ‘cold pressed’ varieties. Oils that are manufactured without heat retain more nutrients than those exposed to heat. Finally be sure to look for oils made from organically grown olives. Pesticides used in many of the olive crops may be carcinogenic.

It is wise to store olive oil in colored-glass containers and in a dark cabinet. Storing olive oil in open or warm areas, like above the stove, will trigger a chemical reaction that can spoil the oil and produce disease-causing free radicals. If you do not plan to use olive oil often it is best to purchase small bottles to prevent spoiling.

To maximize the benefits of olive oil in your diet it is best to use it in place of butter or lard. Use one-third less olive oil than the amount of hard lipids or fats called for by the recipes. Watch your health improve along with your mind and skin.

Until next time,

Dr. Mommy

Imagine this, you are walking into your kitchen and you trip over another toy left on the floor, that you’ve told your child a dozen times to put away. As you proceed to pick yourself up off the floor, you notice your arm is beginning to swell and turn red and an imprint of the notorious toy is pressed into your skin….sound familiar?

Your arm in the meantime is getting redder and feels warm. The chemicals responsible for this instant reaction are called eicosanoids. There are actually two sets of eicosanoids, prostaglandins and leukotrienes which both trigger inflammation.

Many believe that inflammation is a bad thing, but actually it is a sign that the body is healing itself. However, severe inflammation can prolong rehabilitation and increase discomfort. The key is to prevent excessive inflammation and this can be accomplished through nutrition. Below you will learn about 5 of the top inflammation busting foods on the market and you may already have some in your kitchen.

1. Grapefruit - this citrus fruit is loaded with bioflavonoids which are extremely effective in alleviating inflammation. These fruits hinder the release of chemicals associate with inflammation, stabilize cell membranes and decrease the contraction of smooth muscle. The Vitamin C also found in citrus fruits speeds healing of collagen and connective tissue.
2. Rice Bran - although this is not very exotic, it does possess several of the nutrients that are needed to inhibit inflammation.
3. Pineapples and Papayas - these exotic fruits contain enzymes called proteolytic enzymes. These enzymes break down protein and inhibit inflammation by averting tissue damage. This in turn results in up to 50% faster healing time.
4. Cold Water Fish - mackerel, salmon, trout and sardines are some examples of cold water fish that combat inflammation. Arachidonic acid, an essential fatty acid which is found in dairy products, peanut oil, beef, eggs and animal fats is the major nutritional promoter of inflammation. The gamma linolenic acid which is found in evening primrose oil, black currant seed oil and omega-3 fatty acids (flaxseed oil and fish oils) displaces the arachidonic acid from the cell membrane, and reduces the production of pro-inflammatory chemicals.
5. Indian food - if you suffer from inflammatory pain, stir up a pot of curry. Many of the spices found in Indian food inhibit the chemical process associated with inflammation called cyclooxygenase. Curcumin, (the major component of turmeric), ginger and cayenne are just three of the many tasty options.

Until next time,

Dr. Mommy

We’ve read and heard about it from the FDA about fish being dangerous for pregnant women, women of childbearing age who may become pregnant and nursing mothers. But how true is this?

Nutritionists have professed for many years that fish consumption is good. They rave about the reduction of risk of disease, assisting in weight loss, preventing obesity, and that ultimately consuming fish would extend our lives. So who do we believe, the FDA or nutritionists? It seems that both the FDA and nutritionists are correct and I have outlined some of the information below to make it easier to understand.

Fish Facts

According to the FDA, the fish they are targeting as dangerous are shark, swordfish, king mackerel and tilefish. All of these fish contain dangerous levels of an extremely destructive form of mercury called methyl mercury. This heavy metal attacks the nervous system of a growing fetus, resulting in brain damage and learning disabilities. This metal is also linked with seizure disorders, cerebral palsy, deafness and blindness.

The FDA suggests that at-risk women avoid eating large quantities of these predatory fish which may contain high levels of methyl mercury instead choose ocean species or farm raised varieties. The FDA also released a report indicating that pregnant and nursing women may safely eat 12 ounces of cooked fish per week. Sorry, sushi is not an option.

Connection between mother and child

A mother’s prenatal diet is extremely important to the health of your unborn child. A study was performed in New Zealand on 237 six and seven year children, which focused on the mother’s prenatal diets which included large amounts of contaminated fish. The study revealed all children scored low on cognitive function tests.

Should women who are not pregnant and men watch their fish intake?

Although the warnings were directed to women who were pregnant or within child bearing years, many experts believe that contaminated fish may affect people of all ages.

Mercury occurs naturally in the the environment, however pollution is the blame for the contamination. Government studies show that fossil fuel power plants generate large levels of mercury emissions. Mercury in its natural, relatively safe form enters the air and falls into the ocean, lakes and streams. In some instances, mercury in polluted soil is washed into waterways. Once in the water, mercury interacts with microscopic sea life and undergoes biological reactions that change in into the deadly methyl variety.

Should we avoid fish altogether?

Of course not! The best health choice is not to avoid fish but to choose wisely.

Try to avoid fish that are caught in polluted waters. Avoid bottom-feeders which are at a greater risk of heavy metal contamination. Bottom-feeders include tuna, catfish (unfarmed variety), shark, whale, swordfish, king mackerel, tilefish and monkfish. Avoid large consumption of raw seafood. Sushi and other raw seafood are generally safe and healthy but there still is a greater health concern when compared to cooked fish. Stay away from unfresh fish. The longer fish sits out, after it is caught, the greater its chances of being contaminated with bacteria, which can provoke food poisoning. Always ask a salesperson to hold out the fish before purchasing it. Fresh fish has a slight salty odor, a contaminated fish will have a distinct odor that will actually make you turn your head away. Avoid those fish and ask for a fresher catch.

Health Benefits

The health benefits can be placed in two categories:

1. fish is a lower-fat, lower-calorie source of protein than meat
2. Seafood has an abundance of omega-3 fatty acids, which have been shown to reduce diseases and reduce inflammation

It is wise to either consume fish that is cooked or has not been contaminated. Seafood is a great source of vitamins, but avoid the types discussed if pregnant, of child-bearing years or nursing. It is best to be safe and not have to worry about the consequences at a later date.

Until next time,

Dr.  Mommy

Garlic has an intriguing history as well as a wonderful flavor. In the past, this pungent herb was used to treat numerous ailments from hangovers to typhoid; and of course let’s not forget the occasional vampire. Garlic however, attracted much attention in the early 1980’s when it was linked to the ‘French Paradox’. The ‘French Paradox’ includes the consumption of garlic, olive oil and wine - a more relaxed approach to eating. It seems that many Europeans who consume diets high in fat and animal protein also enjoy low levels of heart disease.

Studies have shown that the consumption of garlic may lower high blood pressure. It appears that garlic may ‘thin’ the blood for a short time, which will reduce the risk of clotting. Blood thinning is not always good, but with many individuals’ blood, due to diet and lifestyle factors, prone toward clotting, may lead to cardiovascular conditions such as atherosclerosis, thrombosis and stroke.

Many studies have shown that garlic may:

• reduce cholesterol levels
• decrease LDL (bad cholesterol), yet improve HDL (good cholesterol) levels
• retard the body’s cholesterol making process and excrete fat
• prevent atherosclerosis ( plaque that builds up on the walls of the arteries that cause cardiovascular disease)
• be effective in fighting colds, infections - because garlic is a natural antibiotic
• help prevent high metal toxicity such as lead poisoning

Although garlic contains low amounts of antioxidants such as Vitamin A and Vitamin C, selenium and carotene, many researchers believe that the component allicin is responsible for most of garlic’s health boosting properties. It apparently is also responsible for the herb’s distinctive smell and profound taste.

Many ask how much garlic is enough? Generally recommended preventative doses for garlic are a half to two cloves, 4 to 7 days per week for men and post menopausal women. You can swallow the whole cloves or use theem in cooking. The usual dose for garlic capsules is 300 to 900 milligrams per day. Capsules are just as effective as the ‘real’ garlic. But they are only effective if they contain alliin, allicin or allicin’s active daughter compounds. Garlic tends to ’stay’ with people for varying amounts of time. They dissolve in your intestines and garlic capsules usually don’t produce the side effects that the herb intself may produce. One of the advantages of taking the capsules is the elimination of the ’smell’ that lingers when eating or consuming the natural herb.

Although many health-care professionals proclaim garlic free of any side effects, due to its anti-clotting properties, it is wise to take caution if you have an increased tendency toward bleeding or any other medical conditions. If you have a bleeding disorder, which include hemophilia, avoid large doses of garlic. If you suffer from migraines, you may limit your intake of garlic as well. Garlic may have a vasodilatory effect that some believe could prompt a migraine attack.

Enjoy your garlic it is a wonderful herb, but take caution with the intake amount if you suffer from any of the conditons mentioned.

Heart-Smart Salad Dressing

2/3 parts cold-pressed olive oil, walnut oil or flaxseed oil

1/6 part red wine or balsamic vinegar

1/6 part organic lemon or lime juice

dash of black pepper

dash powdered mustard

3 slightly crushed garlic cloves

Mix and let stand for at least 2 hours. Remove the cloves or eat them and enjoy. May be also used as a marinade. This is very potent, so a little will go a long way.

Until next time,

Dr.  Mommy

This a question that is always brought up when deciding between organic and regular store bought produce and food in general. The questions are based around the unnatural ingredients and the way our food is produced. The use of pesticides, antibiotics and growth hormones makes people leary and start to question and with good reason. Many of the pesticides and hormones used have been linked to illnesses and unfortunate reactions. Because of the pesticides more people are purchasing organic products.

Organic products are generally produced without the use of pesticides.

Many of the usual pesticides used are:

• synthetic fertilizers
• sewage sludge fertilizers
• radiation
• bioengineering
• growth hormones injected into animals

Organic products such as meats, poultry, and dairy products are not injected with the growth hormones and the produce is not laden with pesticides. But because of this, these products tend to be more costly too.

Unfortunately, the cost factor is one to deter many. Organic food costs 50 to 100 percent more than similar brands in the market today. Organic foods are certified and inspected and will have the USDA seal on them. This is a way to distinguish true organic foods in the local markets or supermarkets.

There are ways to purchase produce from your local farmers as well. But be sure to ask the type of pesticides they use if any. Some may complain of the cost but it is worth it when it comes to your health.

So is it worth purchasing organic products? If you are concerned about your health and what your foods may or may not be injected with or what your produce may be laced with, it is wise to look into purchasing organic or from your local farmers.

Until next time,

Dr. Mommy

Hemp - although kin to marijuana has been cleared for use of in American food production. So what exactly makes this tiny seed so worthy?

This seed contains all of the essential amino acids in a balanced ratio, making hemp a high-quality protein source. A one ounce serving of the shelled seeds provides up to 50% of the daily value of several nutrients, including magnesium, iron and B vitamins.

Hemp also contains omega-6 and omega-3 essential fatty acids in a beneficial ratio of about 3 to 1. Hemp also contains gamma-linolenic acid (GLA) and steridonic acid (SDA). The Internal Medicine News claims that GLA is able to relieve menstrual breast pain and that SDA is a highly effective omega-3 essential fatty acid that is rarely found in plant oils. Hemp oil is the only plant oil that contains both these super omega fatty acids in relevant quantities, making it a very attractive food oil.

Hemp oil is very versatile making it easy to add to your foods. You can add hemp oil to anything you would normally add nuts to, except when roasting or frying. Hemp oil is very delicate and can oxidize quickly when heated. It is sensitive to heat above 300 degrees, so it is best to add after the food is cooked.

Hemp oil can be used in warm or cold dishes, in spreads, soups and dressings. With one tablespoon of hemp oil or one ounce of hemp seed daily, you will get a significant and beneficial dose of omega-3, minerals and vitamins.

Hemp is normally sold as oil, but can also be found as a shelled seed, ground flour, nut butter or protein powder. It can also be found in some waffles, tortilla chips and protein bars. Hemp products need to be refrigerated after they are opened and used within 8 weeks.

So, decide for yourself is hemp worthy?

Until next time,

Dr. Mommy

Did you know that you could purchase a month’s supply of this mighty seed for only 99 cents?

What seed? It is called flaxseed, one of the planet’s most powerful foods.

This seed is a potent food source of plant-based omega 3 essential fatty acids. These fatty acids apparently help with numerous ailments.

Some ailments include and are not limited to:

• auto immune disorders
• atherosclerosis
• inflammatory disorders
• some cancers

Some studies that were published in the Journal of Clinical Endocrinology & Metabolism and Nutrition Reviews state that flax seed’s omega-3 may reduce cardiovascular disease. It reduces the disease by lowering the possibilities of blood clots, cardiac arrhythmias, strokes. It also reduces the total and LDL cholesterol, triglycerides and blood pressure.

By adding a tablespoon of flax seed to your daily diet will help regulate bowels and prevent constipation and boost your health as a whole.

As with any other herb, please use caution when adding flax seed to your daily diet. If you are breast feeding or trying to conceive or pregnant, please avoid using flax seed.

Flax seed can be purchased in bulk at your local health food store. Seeds can keep in a dark, dry cabinet for up to one year.

Flax seed must be well ground before ingesting. You can purchase pre-ground flax seed as an alternative. If using the pre-ground flax seed it will keep up to 2 months in the refrigerator in an air tight container.

If you haven’t tried flax seed, try some today. You can add to your cereal, yogurt or add to bread dough for a healthy and nutritional treat.

Until next time,

Dr. Mommy

We love shakes and smoothies in our household and what better time to enjoy them then on a hot, summer day.

We enjoy shakes with fresh fruit and for added protein we add tofu. Yes, you read correctly, tofu.

Now stop wrinkling your nose and give it a chance. My family made the same face you are making at this very moment and their minds were quickly changed once they tasted the delicious shakes I made. I also make popsicles with this same recipe and are wonderful for teething tots or young and old children on hot, humid days.

So, now that I have sparked your interest, I will share my recipe with you.

I will normally use strawberries, bananas, blueberries, raspberries, mangoes, pineapples and kiwi. We like to freeze the fruit to make wonderful and delicious cold smoothies. It is a great way to use over riped fruit too. We simply freeze all over ripen fruit and save for our shakes. I suggest peeling your bananas before freezing to make it easier than dealing with peeling a frozen banana with skin.

I use tofu as mentioned for the added protein. The type I use is the type found in cartons and keep well in your pantry. I use soft and sometimes firm. You will also need a blender, honey and your favorite juice or water.

Frozen Strawberry Banana Tofu Shake (our favorite)

1-2 pints of frozen strawberries

1-2 bananas

1 package of tofu (drained of liquid)

2 teaspoons of honey

8oz of water or fruit juice

Take all the fruits and tofu and place in a blender. Mix well adding water or juice to blend well. Add honey to taste.

Serve in cups and drink as is or pour into popsicle molds for delicious treats.

Try this wonderful treat with your family. One suggestion though, don’t tell them it contains tofu, until they are fully enjoying the shake. You will be amazed at their faces as I was with my family.

Enjoy.

Until next time,

Dr.  Mommy