nutrition information

What I Learned At School This Weekend

I remember sitting down to dinner when we were kids and my Mom asking each of us: “What did you learn in school today?”

And we’d say, “I don’t know.”

I’m not sure how this scene played out in your house. I imagine most experienced something similar. I can’t help but think back to those days now when I get back from a class weekend. Today my mom asks me how school was and 30 minutes later I’m still going… And she’s wondering where’s the middle?!

I won’t bore you with too many details here, but I thought I’d share a few of my favorite “fun facts” from the weekend. Classes were taught by Joy Bauer (Today Show nutritionist), Dr. Andrew Weil (MD, Harvard grad, Integrative Medicine pioneer), Dr. Barry Sears (creator of The Zone diet), and Annemarie Colbin, Ph.D. (founder of The Natural Gourmet Culinary Institute). They covered inflammation, food and mood, arthritis, heart health, cravings, headaches, and bone health.

Here’s my version of a Top Ten list….

  1. Every hour of walking increase your life span by 2 hours.
  2. Every pound that’s lost alleviates four pounds of stress on joints.
  3. More than 2 servings of fish per week reduces your risk of heart disease by 23 percent.
  4. A red bell pepper has 300 mg of vitamin C. That’s more than 3 times that’s in an orange.
  5. Adequate levels of vitamin D protect from colds and flu. We get less exposure to vitamin D in the winter so we are more susceptible to the flu.
  6. There is no toxicity risk for vitamin D from sun exposure and food because the body only makes as much as it needs.
  7. It’s the polyphenols in red wine that protect us from inflammation. Two glasses of red wine is equal to 10 servings of vegetables.
  8. Our bones are constantly being built up and broken down. It’s thought that they replace themselves every 10 years.
  9. Bones are made up of 65% calcium and 35% collagen (or protein). The calcium makes them hard. The collagen makes them flexible. You need both for strong, healthy bones.
  10. Other important nutrients for bones are vitamin D, A, C, K, phosphorous, magnesium, healthy fats and trace minerals.

And some good quotes from the weekend….

“It’s not about being healthy, it’s about what being healthy allows you to do.” – Annemarie Colbin, Ph.D.

“If you can control inflammation, you can control chronic disease.” – Dr. Barry Sears

“Food is powerful!” – Joy Bauer, nutritionist

“Health is an inner quality of bounciness. We are born with it but it’s up to us to protect it.” – Dr. Andrew Weil

eat your vitamins, nutrition information, vitamin/mineral

10 Foods That Make Your Skin Glow

There are bookoos of products out there to exfoliate, slough, moisturize, lift, revitalize, invigorate … your skin. You could spend a mortgage plus lots of precious time in pursuit of perfection from a bottle. They’ve got one thing right – we do have a lot of control over the way skin looks and feels. But there’s a simpler fix than a chemical peel. Before you go spend a fortune on products, evaluate your grocery list. Good skin starts with diet. Skin cells are constantly dying, shedding and making new ones. The foods you eat provide the building materials for healthy skin cells. So each day is sort of like a fresh start for better looking skin. Give your body what it needs and it will return the favor. With these good for your skin foods you’re on your way to glowing…

1. Green tea – antioxidents in green tea eliminate cancer-causing free radicals, it reduces inflammation which makes skin look puffy and red, and reactivates dying cells

2. Salmon – essential fatty acids in salmon make up our cell membranes and keep them strong and functioning properly to keep out harmful substances, allow nutrients in and move waste out of our cells. Omega-3 fatty acids reduce inflammation

3. Blueberries – antioxidents and phytochemicals eliminate inflammation and free radicals

4. Carrots – vitamin A is required for building new, healthy skin cells

5. Avocado – good fat, with essential oils that soothe red skin

6. Almonds – vitamin E moisturizes skin and protects against premature aging

7. Mango – vitamin A repairs damaged skin cells and helps build new ones

8. Spinach (or anything else green and leafy) – vitamins, minerals and phytochemicals to oxygenate skin cells and improve circulation

9. Walnuts – Omega-3 fatty acids counter act inflammation to keep skin from looking red and puffy

10. Water – keep cells hydrated and move out toxins

nutrition information

The Vanishing Youth Nutrient

In this article in Prevention magazine, Susan Allport looks at our typical diet in light of the seasonal eating habits of animals. Her conclusion: we’re storing up for a long, scarce winter.

But we don’t hibernate. And food is never really scarce. She explains… “The base of our food supply has shifted from leaves to seeds, and this simple change means our bodies are storing more fat, leading to obesity and all its associated diseases.”

Allport noticed that animals naturally went  for seed fats with Omega-6 when it was time to hiberate in the winter and plant fats (Omega-3s) for fuel when it was time to migrate or mate in the spring. The Omega-3s speeds up activity in cells, while Omega-6s get stored in the tissues for months when food is scarce.

Between spring and winter animals naturally get both fatty acids and they balance each other out. But for humans that’s hard to do these days. Our Western diet has more than doubled in Omega-6 and Omega-3s are MIA. Why? Corn, soy and vegetable oils (seed fats) are now in nearly everything, from the crackers made with partially hydrogenated vegetable oil, to the eggs of chickens on a soybean diet, to the steak from a cow that’s raised on corn. When our grandparents ate steak and eggs they naturally got at least a trace amount of the inflammation-blocking, blood-flowing benefits of Omega-3s passed along from an animal’s grass-fed diet and not nearly as much Omega-6, which promotes blood clotting and inflammation.

That’s why Allport calls Omega-3 the “vanishing youth nutrient” and links its absence in our modern diet to increased rates of heart disease, cancer, learning disabilities, bad moods and wrinkles.

The key is understanding how the opposing forces of Omega-3s and Omega-6s affect us and to pay attention to the balance in your own diet.

Here are Allport’s tips for achieving a better balance (excerpt from article):
Three ways to increasing Omega-3s in the diet:

  1. Eat More Greens
    Leafy greens, legumes, and potatoes have a better balance of omega-3s to omega- 6s than most seeds and grains. Omega-3s live in leaves as the omega-3 ALA (alpha-linolenic acid). Animals (like us) convert ALA into even more dynamic omega-3s: EPA and DHA. This conversion is somewhat inefficient, however, and that’s why the next steps are so important.
  2. Eat Healthier Meats
    Cows raised on grass produce meat, milk, and cheese with many more omega-3s than their corn-and soy-fed counterparts. Chickens fed a diet rich in flax and greens produce eggs that are as high in EPA and DHA as many species of fish. Some would argue that grass-fed meats are more expensive than grain-fed, but the former come without the very steep medical price tag of a diet high in omega-6s.
  3. Eat Fish
    Fish can also be a sustainable part of our new diet, as moderate fish consumption will be more effective when our diet has fewer omega-6s. Try to eat at least two meals of fish per week. Fish oil supplements can also help, as toddler Lisa’s mother found, though they’re not a long-term solution to this widespread nutritional deficiency.

10 Ways to Decrease Omega-6s:

  1. Replace processed cereal with cereal or oatmeal that contains flaxseed.
  2. Make your own salad dressing with a mix of canola and olive oil.
  3. Eat less fast food because it’s all very high in omega-6 seed oils.
  4. Look for potato chips that are fried in canola oil rather than cottonseed, soy, safflower, or sunflower oil.
  5. Substitute walnuts for other nuts when you can because they’re a seed that’s high in omega-3s.
  6. Make your own baked goods, replacing half the butter with canola oil.
  7. Check food labels to avoid hydrogenated and partially hydrogenated oils.
  8. Avoid omega supplements that contain both omega-3s and omega-6s. You’ll see these labeled with terms like Complete Omega.
  9. Choose grass-fed pork, chicken, beef, or bison whenever you can.
  10. Avoid farmed fish because they are often fed corn and soy.
nutrition information

Lessons From a Caveman: The Anti-Inflammatory Diet

Cavemen had it easy. They didn’t have the temptation of sweet potato fries, or Dairy Queen Blizzards, or margaritas. All they had to eat were nuts, berries and seeds; lean meat; fish and plant foods. Their primitive diet struck the perfect balance of anti-inflammatory Omega-3s and pro-inflammatory Omega-6s. What does today’s “caveman” diet look like? Steak. Potato. Bread. The scales are tipped in one clear direction. In a span of a few hundred-thousand years, from hunting and gathering to the fast food industry, our pro to anti-inflammation ratio has gone from 1:1 to a bloated 30:1. Say, “Do I look swollen?”

It might be another story if McDonald’s got its start selling salmon and spinach Happy Meals. But the reality is most of the foods and fast food we eat are processed and fatty. And the more we eat, the more inflammation builds up in the body. It’s what causes aches and pains and leads to allergies, asthma, autoimmune diseases, heart disease and Alzheimer’s. Of course inflammation speeds up the aging process in general too. Hello, wrinkles. So when you hear of the powerful antioxidents in blueberries, or the wonders of green tea, or the new superfood – acai, or whatever is touted as the next season’s fountain of youth …  it all comes down to the food’s ability to fight inflammation.

The trick is to eat less of the really pro-inflammatory stuff (processed foods, sugar, red meat…) and more of the anti-inflammatory stuff (veggies, nuts, fish, whole grains…). Go primitive. In your diet that is. No loin clothes.
I like to think that if I can strike a balance, I’m in good shape. The good cancels out the bad, right? Do the math: 1 Butterfinger Blizzard + 6 oz. salmon + 1 Spinach salad + 1/4 cup blueberries = 0. That’s a wash. 

Here’s a quick list of some inflammation fighters:
nuts (almonds, walnuts, cashews)
fish (wild-caught salmon)
olive oil
dark leafy greens (spinach, mixed greens)
whole grains (brown rice)
berries (blueberries, strawberries, raspberries)
tea (green)

And some inflammation instigators:
full-fat dairy
red meat
high-fructose corn syrup
vegetable oils (corn, cottonseed, safflower and sunflower oils)
wheat flour (white bread)
packaged snack foods

For a visual, check out Dr. Weil’s Anti-Inflammatory Food Pyramid.

Want more? Read: Jack Challem’s “The Inflammation Syndrome”