Raw Does A Body Good

**A Special Thank-You to Latara Ham-Ying for contributing this post to Dr. Mommy Health Tips.

Because raw foods have enzymes, which help our food to digest, they are important in the digestion process. The enzymes in raw foods break down particles so they can be utilized for energy.

Enzymes are proteins and they have a unique 3-dimensional structure. Once they are heated above 118 degrees, the unique structure begins to breakdown. Once they have been exposed to heat the enzymes no longer contribute to the process of digestion for which they were made.

Therefore eating a wide variety for raw foods is imperative for a thriving life. A daily diet should consist of at least 50% raw foods for a proper functioning body.

Just how does one get a good amount of raw foods in their system?

Here a few simple ways to add more raw foods to your daily diet:

• Eat a simple green salad with lunch and dinner. When you eat a salad before your main meal, it aids in proper digestion.

• Cut up raw vegetables like cucumbers, carrots, tomatoes, green onions, and celery to go with your dinner. You would be surprised how delicious a raw tomato is with beans and rice.

• Make a salad with just avocados, tomatoes, green and black olives. A good dressing for this salad is simply a little olive oil, garlic powder, and sea salt.

• Make a bruschetta spread with tomatoes, garlic, and green olives. Dice the vegetables; add olive oil, sea salt, and basil. Chill and eat over toast, crackers, on the side of any Italian dish, or by itself.

• Pop a piece of fruit in your mouth. Yes, they are raw foods too! And they are delicious

• Make a smoothie. All smoothies do not have to made with milk either. Just freeze the fruit, place in blender once it is frozen, add ice, sweetener of choice, some ground flax seeds, and blend.

• Juice it! Oh the benefits of having a juicer. Try a carrot, cucumber, and ginger blend for energy, focus, and clarity. Juicing is very beneficial to your over all health.

• Try sprouts. The most enzyme rich foods are sprouts. They are filled with some of the most potent sources of vitamin C, beta-carotene, and many B vitamins. Just about any vegetable or grain can be consumed from sprouts. Try alfalfa, broccoli, bean, or mung bean sprouts.

• Make a raw granola, trail mix, and raw fruit bars. My favorite homemade raw bar is made with oatmeal, cranberries, pecan, and honey with a little barley malt and flax. Now for those already prepared, try the Lara bars. It comes in a variety of flavors like pecan pie, apple pie, and banana bread and they are all natural with no preservatives.

• Eat raw nuts. No, not the salted ones you get in a can! Find raw nuts in health food stores and crunch away. You can even add them you your salads.

Unfortunately too many people neglect the importance of raw foods and cook everything to death…literally. By over cooking food you are risking serious health problems. Cooked foods are not always the healthiest. The body cannot properly digest foods that have been fried, pasteurized, barbecued, dried or other over-processed and over cooked foods. If you have to cook foods, the best way to do so is to lightly stem, stew, or use a crock pot.

Start out with one raw dish per day plus a few extra pieces of fruit. Your body will scream “Thank you” and you will feel the difference.

LaTara Ham-Ying and Rupert Ham-Ying are the owners of Vegan Family Living where they provide information on vegan living with a whole health approach. For more information on vegan and wholesome living visit them today at Vegan Family Living.

Brain Food for Kids

I was asked to please provide foods that would give our children energy and enhance their memory as well as improve their concentration. All those components led me to think of foods that would stimulate the brain. These foods are great for children and although they may not be too excited about them, implementing them in their diets will certainly improve their brain function, providing the boosts they will need throughout the day.

Remember that consistency is the key, so introducing new foods to your children may not be easy at first but don’t give up, they will get used to the new foods and start enjoying them, just be patient.

Try introducing the following foods to see the changes in your children:

• Eggs - contain a vitamin-like substance called choline. This particular substance is needed for the creation of memory formed deep within our brains. The more cells we have the better our memories will be. If your child does not like eggs, be creative try making French toast using eggs and whole wheat toast.
• Strawberries and Blueberries - these wonderful berries are loaded with antioxidants. Antioxidants are found in berries, spinach and tomatoes, and have shown to boost cognitive functioning. Antioxidants have also shown to ward off Alzheimer’s disease. Kids enjoy berries and now we as parents can rest assure that they will boost their brain power.
• Oatmeal - another breakfast favorite has been found to help with spatial memory. Oatmeal which is a whole grain high in fiber, digest slowly which will give the children the energy needed as well as providing them with protein. Try adding berries, raisins or dried fruit to oatmeal for an added crunch and surprise.
• Milk - fat free milk is a great source of Vitamin D, protein and phosphorus. The calcium will also regulate energy. Unless a child is lactose intolerant, milk should always be part of their diet. Calcium plays an important role in the body’s production of insulin. To make milk appealing try adding chocolate or strawberry syrup, or for a fun treat try making milkshakes which are always a crowd pleaser.
• Whole Wheat - for your child to maintain their energy throughout the day, make sandwiches using whole wheat bread. Whole wheat breads are rich in fiber, and the enriched flour used by most commercial bakers is also rich in folate vitamin. Folate is used to manufacture memory cells in the brain. Add peanut butter and jelly or low fat cheese to make the sandwiches more enticing. Another choice for the child who does not like whole wheat bread is to make mini-sandwiches using whole wheat crackers or whole wheat tortillas. And let’s not forget cereal which is also a great source of energy and contains a large amount of fiber. Don’t be afraid to experiment.
• Water - this source is usually overlooked and so very important. It is amazing how little children will intake while in school. Because of this lack of water intake the chances of dehydration increase. The brain will drain and the water will enhance it again. It is important to keep lots of water on hand and offer it at every meal, especially after active days.
• Beef - because of the increase of iron-deficiency seen in children and the affect that iron deficiency has on their performance, beef is suggested. Lean beef is one of the best absorbed sources of iron there is. Beef also contains zinc which is needed for memory. Try making a stir fry with lean beef strips and vegetables for a tasty and nutritious meal.
• Vegetables - not just any vegetables, but the green leafy vegetables are also very high in iron and other vitamins along with antioxidants. As stated above these vitamins are vital for brain function and memory. If you child is not a meat eater, adding the essential green leafy vegetables will be very important.

It is important to remember that variety will promote optimal nutrition in children. Be creative and add the above foods to your daily diet and include other favorites such as fruits, nuts and legumes.

Giving your child a variety to choose from will not only enhance their brain function but will keep them lean and active. Involve them in the grocery shopping and making of meals and they will be more likely to try new foods as well.

Until next time,

SuperFoods Rx Book Review

There’s nothing better than a good book, unless it’s free! Last spring my mother-in-law received the book SuperFoods Rx, by Dr. Steven G. Pratt and Kathy Matthews, from my brother-in-law who’s an athletic trainer. She liked its premise so much, that she sent a copy to her other three children, including our family. I was thrilled to read it because I’ve really been striving to eat healthier, whole foods in the last couple of years. Well, Dr. Pratt’s bestseller did not disappoint.

SuperFoods Rx is not a dieting book, it’s about changing your eating lifestyle to include foods that “will give you more energy, greater protection against disease, and a healthy overall lifestyle now and for the future,” as the book jacket states. The way to do this according to Dr. Pratt is to incorporate 14 “super foods” into your daily/weekly diet. I was surprised to find that these fourteen foods are not obscure at all, but that most of them are foods I already enjoy.

These 14 super foods are chosen for being “nutritional powerhouses,” full of antioxidants and other micronutrients (i.e. vitamins & minerals). The good news is that it’s not only these fourteen foods that are super, but Dr. Pratt also gives several “super sidekicks” that correspond to each of the main 14 foods and provide similar health benefits.

Here are the 14 super foods and a highlighted function (although they generally each have many more benefits):

1. Beans –help reduce obesity
2. Blueberries –lower the risk for cardiovascular disease
3. Broccoli –lowers the incidence of cataracts and fights birth defects
4. Oats –reduce the risk of type II diabetes
5. Oranges –help prevent strokes
6. Pumpkin –lowers the risk of various cancers
7. Wild Salmon –lessens the risk of heart diseas
8. Soy –lowers cholestorol
9. Spinach –decreases the chance of cardiovascular disease and age-related macular degeneration
10. Tea –helps to prevent osteoporosis
11. Tomatoes –raise the skin’s sun protection factor
12. Turkey –helps build a strong immune system
13. Walnuts –reduce the risk of developing coronary heart disease, diabetes, and cancer
14. Yogurt –promotes strong bones and a healthy heart

The book itself is organized very simply in three parts: Part 1: SuperFoods Rx: The Basics {where the science is briefly discussed as are the dangers of our current diet, etc.}; Part 2: The SuperFoods {with a chaper for each food, mentioning its sidekicks and its specific benefits}; and Part 3: The SuperFoods Rx Menus and Nutritional Information {including recipes by renowned chef of The Golden Door, Michael Stroot, and an awesome suggested shopping list with recommended brands/items and where to find them}.

Overall, this book is educational and full of information but not overwhelming to someone like me, who’s not very scientifically-minded. We’ve been trying to incorporate these foods into our diet and it’s easy and delicious. I love knowing that I’m serving my family food that is boosting their health in so many ways. Check this book out and be sure to comment if you’ve already read it.

Nicole (otherwise known as Gidget, in the blogosphere) is a wife & stay-at-home mom currently living Colorado. When she’s not trying out new “super” recipes, you’ll find her blogging at Gidget Goes Home.

A special thank you to Nicole (aka Gidget) for contributing this article.

Until next time,

Dr. Mommy

Are There Benefits to Purchasing Organic Foods?

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

Don’t pass the Salt or Soda

It can be near impossible to wean your children off of soft drinks. At times it’s just easier to give in to their demands. But believe it or not, it may be easier to reduce their intake of sugar-laden soft drinks by reducing their salt intake.

A study performed in the United Kingdom showed the reduction of salt intake in children reduced their demand for soft drinks. The study consisted on a group of 1,686 children between the ages of 4 and 18. These children were asked to keep food and drink diaries for one week to track both their salt and fluid intake. The researchers found that by reducing 1 gram of salt per day (about 2 teaspoons), the reduction in sugar-sweetened soft drink consumption was about 27 grams (about 1 fluid ounce). The researchers speculated that a decrease of 3 grams per day of salt could lead to an average reduction of 2.3 soft drinks per child per week.

6 Ways to Reduce Family’s Salt Intake:

1. Choose low-salt varieties of snacks and canned goods
2. Purchase more fresh fruits and vegetables (if not possible choose frozen)
3. Remove the salt shaker from the table to reduce temptation
4. Use lemon juice, herbs and spices to add flavor to food
5. Don’t add salt or reduce the addition when making foods
6. Shop wisely and read labels carefully

Until next time,

Dr. Mommy

Would you like a glass of red wine??

Did you know that a glass of red wine is good for you??

A recent French study published in ‘The Journal of the Federation of American Societies for Experimental Biology’ (FASEB), found that very high doses of antioxidant polyphenols (equivalent to one bottle of red wine per day) can shut down and prevent cancerous tumors.

Well, I am not suggesting you drink a bottle of red wine a day, but a diet rich in fresh produce, combined with a good supplement is the better choice to obtain the anti-cancer effect. You can also add other antioxidant rich foods to your diet to get the same effects, such as healthy chocolate made from unprocessed cacao with the acai berry, blue berries, rich dark green leafy vegetables, etc…

Studies have shown that low doses of polyphenols, play a beneficial role for those with ailments of the heart and circulatory system, because they facilitate blood vessel growth. The researchers claim that polyphenols are micro nutrients, often found in whole, unprocessed foods such as red wine, fruits, vegetables and green tea.

Imagine, finding the treatment for complex diseases can be easily found there waiting to be discovered in unexpected places, like the produce aisle.

**Veggie Fact**

The asparagus, a close relative of onions, garlic and leeks, long has been considered an aristocrat among vegetables. This harbinger of spring not only boasts fine taste, it’s rich in vitamins A and C, as well as potassium and folate .

Until next time,

Dr. Mommy