Choose Raw Wisely

Raw vegetables can have great nutritional benefits when they are not picked too long before they are consumed, or have not been exposed to a lot of air or light. Having your own garden or buying local produce can boost the nutrient value found in your vegetables. Also consider how well you chew raw vegetables, as this can influence digestion and nutrient absorption.

Cooking Methods

The way you choose to eat your vegetables should depend on the type of food and cooking method. Cooking produce can either enhance or destroy nutrient value. To avoid losing important enzymes and get the most nutrients available from your food, know what type of food you are cooking. Vegetables that contain water-soluble vitamins should not be heated or boiled at high temperatures, as this destroys the nutrient value. In contrast, foods with fat-soluble vitamins can be boiled or heated at high temperatures without losing nutritional content.

The best way to cook vegetables is by steaming them for no more than 10 minutes, where they are still crisp. By steaming vegetables, they should only lose a minimal amount of nutrients. Or choose to parboil vegetables. Bring water to a boil, put raw vegetables in the water for one to five minutes (depending on the vegetable), then drain.

Mix Your Veggies

The best approach to getting the vitamins and enzymes from your vegetables is to mix the way they are prepared. Implementing a combination of raw, cooked, and fermented vegetables into your diet can provide a broad spectrum of benefits. To get a large variety of raw vegetables, eat a large salad with a mix of salad greens, radishes, broccoli, cucumbers, fresh herbs, green onions, etc. For cooked vegetables, you can steam asparagus, mushrooms, broccoli, sweet potatoes, and squash. Fermented vegetables, such as sauerkraut, miso, and kimchi can add more probiotics to your diet.

Mix in Good Fats

Healthy oils can help your body absorb the vitamins and minerals found in vegetables. Adding olive oil or avocado to your salad does more than just boost flavor, but helps with nutrient absorption.

Bottom Line

It is best to include both raw and cooked vegetables in your diet. Following proper cooking methods can ensure you get the best nutritional benefits from your vegetables. Remember that nutrient loss comes through long exposure to heat or cooking.

Cataracts tends to become a more apparent problem with age. It causes cloudiness in the eye’s natural lens that is behind the iris and pupil. When this occurs, it is hard to focus on objects or light.

Glaucoma is damage of the optic nerve that can permanently damage vision and lead to blindness. It is caused by an increase in fluid pressure in the eye.

Macular degeneration is the leading cause of blindness among individuals over 55 years old. This disease causes degeneration of the macula, which is a component of the retina.

Here are some nutritional suggestions that can help protect your eyes.

Vitamins A, C, & E – As strong antioxidants, vitamins A, C, and E have been suggested to inhibit the development of cataracts and age-related macular degeneration (AMD). Vitamin A is found in milk, cheese, fish, carrots, sweet potatoes, and dark green veggies (Swiss chard, kale, etc). Vitamin C is found in citrus, strawberries, greens, sweet peppers, mangos, and broccoli. Vitamin E is found in nuts, mainly almonds, soybeans, sunflower seeds, and hazelnuts.

Bilberry – With high levels of anthocyanins, bilberry is able to improve circulation throughout the body and reduce oxidative stress. Free radical proliferation can occur in the eyes to contribute to vision deterioration. Antioxidants, like bilberry, protect cells from oxidative damage.

Essential Fatty Acids – Essential fatty acids are needed for healthy cellular functions and individuals with EFA deficiencies are more likely to have retinal or macular damage. DHA, found in fish oil, is vital to eye health, as concentrated amounts are found in the retina. One study observed the effects of DHA supplementation in rats with low DHA levels in their retina, which was caused by prolonged light exposure. DHA diminished the formation of hydroxyl radicals and reduced pressure and inflammation in the retina to improve eye health.

Lutein & Zeaxanthin – As carotenoid antioxidants, lutein and zeaxanthin can be found in leafy green vegetables, spinach, and egg yolks. They can help thwart the progression of macular degeneration and cataracts. These antioxidants can filter out blue light that can damage the retina, while reducing inflammation.

Magnesium – As an important mineral, magnesium supports healthy blood flow in the eyes. A recommended dose of magnesium is 400 mg each day. Magnesium-rich foods include, black beans, nuts, lentils, spinach, broccoli, and chickpeas.

Selenium – As a micro-mineral, selenium is related to inhibiting the development of cataract. Selenium is found in nuts, bread, eggs, and fish. A recommended dose is 70 mcg each day.

Zinc – The highest concentration of zinc is found in the retina. Zinc is found to inhibit the deterioration of the macula and release vitamin A from the liver to be utilized in the eyes. Zinc is found in meat, grains, fish, nuts, whole grains, seeds, ginger, and brewer’s yeast. A recommended dose is between 15 to 30 mg per day.

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References

Alves-Rodrigues A, Shao A. The science behind Lutein. Toxicol Lett. 2004 Apr 15; 150(1):57-83.

Head KA. Natural therapies for ocular disorders, part two: cataracts and glaucoma. Altern Med Rev. 2001 Apr; 6(2):141-166.

Izumi-Nagai K, Nagai N, Ohgami K, et al. Inhibition of choroidal neovascularization with an anti-inflammatory carotenoid astaxanthin. Invest Ophthalmol Vis Sci. 2008 Apr;49(4):1679-1685.

Mozaffarieh M, Flammer J. Is there more to glaucoma treatment than lowering IOP? Surv Ophtalmol. 2007 Nov; 52(2):S174-179.

Murayama, K, Yoneya, S, et al. Fish oil (polyunsaturated fatty acid) prevents ischemic-induced injury in the mammalian retina. Exp Eye Res. 2002 Jun; 74(6):671-676.

Parisi V, Tedeschi M, Gallinaro G, et al. Carotenoids and antioxidants in age-related maculopathy italian study: multifocal electroretinogram modifications after 1 year. Ophthalmology. 2008 Feb;115(2):324-333.

Research has found that taking a break every 20 minutes during prolong periods of sitting can help reduce the body’s levels of glucose and insulin after eating. Overweight or obese adults between 45 and 65 years old were recruited to determine if taking two-minute walks every 20 minutes could reduce cardiovascular risk factors. Researchers found that glucose levels were reduced 24 percent on average with light-intensity activity every 20 minutes and 30 percent with moderate-intensity activity.

Insulin and glucose spikes that can occur after a meal are related to a higher risk of heart disease and diabetes. After you eat, glucose levels rise in the blood, followed by insulin, which helps cells use the blood sugar for energy. Individuals with type 2 diabetes have a different process occur after eating. Their glucose and insulin levels rise and stay elevated.

The same researchers that conducted this study also found that people who sit for more than four hours watching TV each day are more likely to have a shorter lifespan. This study helps to explain one of the reasons why greater health risks may occur with prolonged sitting. Researchers recommend getting up every 15 to 20 minutes to walk around the room or do some stretching.

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References

Dunstan DW, Kingwell BA, Larsen R, Healy GN, et al. Breaking up prolonged sitting reduces postprandial glucose and insulin responses. Diabetes Care. 2012 Feb 28.

Thorp AA, Healy GN, Owen N, Salmon J, et al. Deleterious associations of sitting time and television viewing time with cardiometabolic risk biomarkers: Australian Diabetes, Obesity and Lifestyle (AusDiab) study 2004-2005. Diabetes Care. 2010 Feb; 33(2):327-334.

Are there better ways to avoid allergy attacks?

You can get a head start on allergies by preventing them now with diet, supplements, and environmental precautions. Here are a few suggested tips to keep sneezes away.

Diet – Eat plenty of fresh fruits and vegetables to ward off allergies. Fresh foods contain antioxidants and bioflavonoids that can reduce inflammation and block histamine release. Apples, red onions, leafy greens, berries, and citrus are good sources of bioflavonoids.

Food Allergies – A large portion of your immune system is in your GI tract (80%). This is why food intolerances can trigger allergies. Food intolerances are different from food allergies, as a reaction may not be immediate. Instead, allergic reactions can surface in a few hours or days. Digestive changes, bloating, coughing, congestion, skin rash, or wheezing can all be caused by food intolerances. The most common reactions come from dairy, wheat, corn, nuts, yeast, and soy.

Nutrients – Specific nutrients can help alleviate allergy symptoms, including vitamin A, C, bioflavonoids, essential fatty acids, stinging nettle, bee pollen, bromelain, and quercetin. These nutrients can help strengthen the adrenal glands or have anti-histamine activity.

Keep Immunity Up – Allergic reactions can occur more easily when your immune system is compromised. Participating in stress-relieving activities, exercise, and adequate sleep can help keep immunity in check.

Clean the Environment – Keep your house and office clean to lessen allergies caused by pet dander, dust mites, and chemicals with regular dusting, vacuuming, and pet-grooming. Change your air filter on a regular basis in your home and consider a HEPA filter for your bedroom to help prevent waking up to a sneezing attack.

Avoid Artificial Fresheners – Artificial fragrances for your car and house may smell good, but they can also trigger immune responses in your body.

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Testosterone is an essential hormone for men, as it regulates, mood, energy, cardiovascular health, sex drive, and total well being. As men age, testosterone levels decline at a rate of 1-2% each year. This can lead to a greater risk of depression, anxiety, and fatigue.

Researchers have found that men who are taking antidepressants and not seeing results in mood improvements should have their testosterone levels measured instead. If testosterone levels are low, they can be restored with testosterone replacement therapy. Studies have shown mood can be improved in men with low testosterone levels that start a hormone replacement treatment. This suggests testosterone can be a beneficial treatment for men with depression.

Symptoms of depression include:

General sadness and/or anxiety
Fatigue, lack of energy
Chronic aches and pains
Changes in appetite and weight
Insomnia and/or oversleeping
Changes in weight and appetite Negative feelings, hopelessness
Irritability

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References

Kanayama G, Amiaz R, Seidman S, Pope HG. Testosterone supplementation for depressed men: current research and suggested treatment guidelines. Exp Clin Psychopharmacol. 2007 Dec;15(6):529-538.

Pope HG, Cohane GH, Kanayama G, Siegel AJ, Hudson JI. Testosterone gel supplementation for men with refractory depression: a randomized, placebo-controlled trial. Am J Psychiatry. 2003 Jan;160(1):105-111.

Fortunately, green veggies do not only consist of green peas or lima beans, but a wide variety of green vegetables can provide nutrients and fiber that are essential to your health. Plus, there are a variety of ways to “eat your veggies” that you can find more delicious than overcooked lima beans.

Asparagus

Rich in B vitamins and folate, as well as a natural diuretic, asparagus is at the top of its season in the spring. It can be added to pasta, omelets, stir fries, and rice or simply sautéed or grilled.

Avocado

With more than 20 essential nutrients, including vitamin E, vitamin K, B vitamins, folic acid, potassium, and fiber, avocados also contain monounsaturated fat to help balance cholesterol levels. By eating avocado with other foods, it can boost the absorption of fat-soluble nutrients found in those foods. Avocado is an excellent addition to sandwiches, salsa, salads, or a variety of entrees.

Broccoli

What may be considered the least popular vegetable, broccoli is an excellent source of calcium, folate, iron, potassium, vitamins A, K, and C, and fiber. Broccoli is rich in phytonutrients that help to detoxify the body. This green veggie can be steamed or eaten raw with salad dressing. It also blends well into soups or stir fries.

Kale

As a cruciferous vegetable, kale is loaded with a variety of nutrients – vitamins A, K, and C, B vitamins, magnesium, calcium, and fiber. It’s a green, leafy vegetable that can be steamed or sautéed. It can be added to a salad, soups, or pasta.

Kiwi

Loaded with vitamin C, this New Zealand native fruit is also rich in potassium, folate, vitamin E, and fiber. Its antioxidant value helps support cardiovascular health. Kiwi can be added to salads, yogurt, fruit salads, smoothies, or a variety of desserts.

Mix it up

Green salads are an excellent way to combine these nutrient-rich greens and get an excellent mixture of flavors. Use dark green or romaine lettuce to increase your consumption of healthy greens. Add in celery, avocado, broccoli, or cilantro with other vegetables to boost phytonutrients, calcium, folate, beta-carotene, vitamin C, and several other vitamins and minerals.

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A traumatic brain injury (TBI) can influence a variety of body systems, as mechanisms in the brain that send messages throughout the body can be altered. Studies are examining different treatments to improve the structure and function of the brain, including progesterone as a protective neurosteroid that can treat brain injuries. TBI patients were given progesterone for six months finding it improved neurologic outcomes. Progesterone is shown to have an antioxidant effect that modifies the accumulation of oxidative stress in the brain.

The pituitary gland, a master gland that signals the production of adrenal, thyroid, and sex hormones can be greatly affected from a traumatic brain injury. This can generate hormonal deficiencies and imbalances, which leads to several physiological symptoms, including learning difficulties, depression, mood swings, anxiety, memory loss, inability to concentrate, insomnia, menstrual irregularities, high blood pressure, obesity, and diabetes.

A blood test can measure hormone levels to determine hormone deficiencies. Bioidentical progesterone hormone therapy can be administered to safely and effectively restore hormone balance.

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References

Shahrokhi N, Haddad MK, Joukar S, Shabani M, et al. Neuroprotective antioxidant effect of sex steroid hormones in traumatic brain injury. Pak J Pharm Sci. 2012 Jan;25(1):219-225.

Stein DG. Is progesterone a worthy candidate as a novel therapy for traumatic brain injury? Dialogues Clin Neurosci. 2011;13(3):352-359.

Xiao G, Wei J, Yan W, Wang W, Lu Z. Improved outcomes from the administration of progesterone for patients with acute severe traumatic brain injury: a randomized controlled trial. Crit Care. 2008;12(2):R61.

Cacao – Cacao is a great source of fiber, magnesium, zinc, and fatty acids. It’s crunchy, bitter flavor may be closely related to a chocolate or coffee-like flavor that can be added to trail mix, smoothies, oatmeal, or chocolate drinks.

Chia Seeds – As a beneficial source of fiber, antioxidants and omega-3 fatty acids, chia is also rich in calcium, magnesium, manganese, phosphorus, copper, iron, niacin, and zinc. With a nutty flavor, you can sprinkle chia seeds on yogurt, salads, or soups. You can also add them to smoothies or make “chia fresca” a drink common to Central America (chia seeds, water, lime or lemon juice, and sugar).

Hemp Seeds – Hemp is a significant source of omega-3 fatty acids, fiber, protein, magnesium, manganese, iron, and zinc. Two tablespoons of hemp contains 6.5 grams of protein (as much as one egg) and 2 grams of fiber. It can be added to cereal, salads, oatmeal, and smoothies.

Nori Seaweed – Nori is the seaweed you’ll find wrapped around sushi rolls, but can also be chopped in strips and added to salads, soups, or noodles. As a rich source of vitamins A and C, nori also contains calcium, iron, and iodine for healthy thyroid function.

Nutritional Yeast – A good source of protein, fiber, and lots of B vitamins, nutritional or brewer’s yeast is an excellent addition to popcorn, yogurt, and vegetable dips. Its parmesan-like flavor can be added to anything that seems to need something slightly cheesy and nutritionally rich.

Oat Bran – As the outermost layer of the oat kernel, oat bran contains B vitamins, protein, minerals, and beta-glucan – a soluble fiber that supports healthy cholesterol levels. Oat bran is a great addition to baked goods, hot cereals, or smoothies.

Pomegranate Seeds – High in antioxidants and vitamins C, E, and A, pomegranate is considered a superfruit that can support cellular health and cardiovascular function. Pomegranate seeds are an excellent addition to green or fruit salads, yogurt, or just consumed alone.

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Here are some tips to keep in mind when reviewing food ingredient labels.

Fruit Juice Concentrate

While fruit is healthy and sweet, the best form of fruit is in its original state. Fruit concentrate or products that are made with real fruit are missing out on nutritional value of fiber, vitamins, and antioxidants. Once the fruit is processed and cooked, these nutrients disappear. The natural sugar found in fruit is the only part that is still present.

Organic Evaporated Cane Juice

With a fancy name, it’s got to be better than refined sugar, right? No. It’s really just the same thing. Refined sugar comes from sugar cane and while evaporated cane juice is less processed and has a few minerals, it still counts as sugar.

Reduced Sodium

While a cup of canned reduced sodium soup may have 30% less sodium than a regular cup of soup, sometimes the reduction is still not low enough. The recommended dietary intake of salt is only 1,500 mg each day. If a cup of soup contains 650 mg of sodium, it can add up fast. Choose products that have no added salt, then add your own seasoning.

Smart Foods

A variety of food products, like cereal, bread, and pasta, claim to be enriched with omega-3s, vitamin D, fiber, or other nutrients, but these foods can also be high in sugar, salt, and fat. It is always best to check the ingredients and nutrition facts to judge for yourself just how healthy the product may be.

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