Healthy Heart Vitamins

What are the best brain foods and dietary supplements that can help sharpen your powers of concentration - even enhance your memory, attention span and brain function?

There’s increasing evidence to suggest you can maintain a healthy brain by adding ‘smart’ foods and beverages to your diet.

For instance, caffeine is a popular stimulant that energizes your brain and helps you to focus and concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you an unmistakable buzz - although its effects only last a short while. Not only that, overdoing caffeine can make you jittery and uncomfortable.

Glucose metabolized from sugars and carbs in your diet is your brain's preferred fuel source - which is why a glass of something sweet can stimulate memory, thought processes and mental ability. But go easy on the sugar so it doesn’t pack on the pounds.

Studies show that eating breakfast regularly instead of skipping it improves short-term memory and attention - especially if it contains high-fiber whole grains, dairy and fruits.

Fish is a great protein source that’s also rich in omega 3 fatty acids, essential for brain function and development. Higher levels of dietary omega 3 fatty acids are linked to lower dementia and stroke risks, a slower rate of mental decline and enhanced memory, especially with age. To boost both brain and heart health, consume two servings of fish weekly.

Nuts and seeds are great sources of the antioxidant vitamin E, believed to slow down age-related cognitive decline. Dark chocolate also has powerful antioxidant properties and contains natural stimulants like caffeine, which boost concentration. Up to an ounce a day of nuts and dark chocolate will easily give you all the mental benefits you need without excess calories, fat or sugar.

A diet high in whole grains and fruits like avocados can reduce the risk of heart disease, lower bad cholesterol and reduce risk of plaque buildup - while also enhancing blood flow to the brain. Whole grains also contribute dietary fiber and vitamin E. Not only that, the fat in avocados is the good monounsaturated fat that contributes to healthy blood flow.

Research in animals shows that blueberries protect the brain from damage caused by free radicals, reducing the risk of Alzheimer's disease and dementia. Diets rich in blueberries significantly improved both learning and muscle function of aging rats, making them mentally equivalent to much younger rats.

Lack of essential nutrients can decrease your ability to concentrate. Similarly, eating too much or too little can also interfere with your ability to focus. To fully benefit your brain, always consume a well-balanced diet full of a wide variety of healthy, wholesome foods.

While initial reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene and magnesium are promising, supplements are really only useful to people whose diet is lacking in specific nutrients. In this respect, health experts are cautiously optimistic about ginseng, ginkgo, and vitamin, mineral and herb combinations.

To boost your powers of concentration, start your day with a meal of 100% fruit juice, whole-grain bread or bagel with salmon and a cup of coffee.

Along with eating a well-balanced meal, experts also suggest the following brain-boosting tips:

• Getting a good night's sleep;
• Staying well hydrated;
• Exercising regularly to sharpen thinking processes;
• Meditation for clear thinking and relaxed productivity.

Source:

Energy drinks are very popular nowadays, especially with teens and athletes - perhaps you’re a fan as well.

A recent study looked at the benefits and risks that come with regular energy drink consumption. In 2003, 16% of teens reported consuming them regularly - however, consumption had risen sharply to 35% by 2008. In fact, one study found that 50% of students drank at least 1-4 of these drinks in a typical month.

A sharp increase in energy drink-related emergency room visits led to demands that the Food and Drug Administration (FDA) look into the effects of energy drinks on health.

Currently, the amount of caffeine added to energy drinks is not regulated by the FDA, so labeled amounts are often inaccurate. Also, the claims made by manufacturers on the ability of such drinks to maintain energy levels have not been verified.

The study authors examined the most common ingredients - caffeine, guarana, taurine, ginseng, sugars and B vitamins - and assessed their effects on health.

Levels of caffeine, the main ingredient, vary widely between brands. Energy drinks may contain higher levels of caffeine than indicated on the label.

A typical cup of coffee contains 80-120 milligrams of caffeine, while tea has 50 mg and a 12-ounce cola roughly 65 mg. On the other hand, a 16-ounce Red Bull contains 154 mg while a 24-ounce Wired X505 contains 505 mg. While there is no prescribed safety limit for caffeine, excessive consumption has been linked to high BP, premature birth and even possibly sudden death.

Guarana is a South American plant that contains a caffeine-like compound called guaranine. One gram of guarana is equal to 40 mg of caffeine. In spite of this, guarana is usually not included in the total caffeine tally. And since the FDA has not tested guarana for human consumption, its risks and benefits are almost completely unknown.

Sugar in the form of sucrose, glucose, or high fructose corn syrup ranges from 21 grams to 34 grams in every 8 ounces of a typical energy drink. Teens who consume 2 or 3 drinks daily could be taking in 120-180 mg of sugar - or 4-6 times the maximum recommended daily intake - placing them at risk for obesity and dental problems.

Taurine is a common amino acid that supports brain development and regulates mineral and water levels. The amount of taurine consumed from energy drinks is higher than from a normal diet - as yet there is no evidence that this is unhealthy. In fact, many energy drinks that claim to be healthy contain excess, unregulated amounts of vitamins or minerals you can normally get from your diet.

The problem is, you never really know how much of these ingredients you are consuming, because the quantities are masked behind the term 'proprietary blend' or 'energy blend.'

Ginseng is believed to boost athletic performance, strengthen the immune system and improve mood. According to the study authors, there is not much proof of this - and there isn't enough ginseng in energy drinks anyway.

B vitamins and other additives in energy drinks can improve mood and even fight heart disease and cancer, but again their amounts in energy drinks aren’t enough to have any meaningful effects.

Adolescent consumers have no idea what these ingredients do. They assume that because they can buy it off the shelf, it must be safe for them. In reality, very little is known about the risks and benefits of various additives in energy drinks and how they affect health when consumed over the long term. Not much is known either about how energy drinks and alcohol interact as well as how they affect medications and antidepressants.

Therefore, study authors have urged physicians to be aware of energy drink consumption and suggest educating both teens and their parents on the potential negative health consequences of consuming energy drinks regularly.

Are you looking for a natural energy drink - check out the best natural energy boosting supplement here?

Sources:

What’s in Your Energy Drink?

A new study from the University of Pennsylvania shows a definite association between the two, revealing for the first time the role nutrients play in sleep duration. Interestingly, people who eat a large variety of foods - which usually indicates a healthy diet - showed the healthiest sleep patterns.

Sleep is a critical indicator of health. In general, people who report between 7-8 hours of sleep every night are most likely to experience better overall health and wellbeing.

So the question is - are there dietary differences between those who report shorter, longer or standard sleep patterns?

To answer this question, the research team analyzed data from the 2007-2008 National Health and Nutrition Examination Survey (NHANES), sponsored by the Centers for Disease Control and Prevention.

First, they used the survey question about how much sleep each participant reported getting each night to separate the participants into groups of ‘very short'’ (<5 hours/night), 'short' (5-6 hours/night), 'standard' (7-8 hours/night), and 'long' (9 or more hours/night).

Next, NHANES participants sat down with specially trained staff who went over a typical full day's dietary intake, from the occasional glass of water to full details of every meal.

Finally, the Penn research team analyzed if and how each group differed from the 7-8 hour ‘standard’ group on nutrients and total caloric intake.

They found that total caloric intake varied across groups. Short sleepers consumed the most calories, followed by normal sleepers, followed by very short sleepers and finally followed by long sleepers.

Food variety was highest in normal sleepers and lowest in very short sleepers. Differences across groups were found for many nutrients, including proteins, carbohydrates, vitamins and minerals.

Very short sleep was associated with reduced intake of tap water, lycopene (found in red- and orange-colored foods) and total carbs. Short sleep was associated with less vitamin C, tap water, selenium (nuts, meat and shellfish) and more lutein/zeaxanthin (green, leafy vegetables). Finally, long sleep was associated with lower consumption of theobromine (chocolate and tea), the saturated fat dodecanoic acid, choline (eggs and fatty meats) and total carbs, but more alcohol.

Overall, people who sleep 7-8 hours each night differ in terms of their diet compared to people who sleep less or more. Short and long sleep are both associated with lower food variety.

Short sleep duration is known to be associated with weight gain, obesity, diabetes and increased incidence of heart disease. Similarly, people who sleep too long also experience negative health consequences.

At present it is unclear whether it is possible to change sleep patterns by changing a person’s diet. Health experts are looking for the ideal mix of nutrients and calories to promote healthy sleep, reducing obesity incidence along with all its consequences including diabetes, insulin resistance and heart disease.

Sources:

Dietary Nutrients are Associated with Specific Sleep Patterns.

A nutritional supplement that contains live bacteria - known as a probiotic - may help burn off some of that stubborn visceral belly fat, according to a new study published in the Journal of Functional Foods.

This study was funded by Micropharma, which makes probiotic supplements.

The results indicate that this probiotic could be an effective weight loss tool. Normally we digest most of the food and absorb most of the calories we consume. Because this probiotic supplement interfered with intestinal fat absorption, fewer calories become available to pack on the belly fat.

However, it’s worth noting that this study only looked at a small number of people who were only slightly overweight to begin with. The slimming effect was also modest.

In other words, people aren't going to be able to just eat probiotics to reduce weight and there’s no reason to believe that probiotics will eliminate the need to maintain proper lifestyle habits, such as a healthy diet and exercise.

The term probiotic means ‘for life’.

Probiotics are beneficial forms of gut bacteria - found mainly in cheese, yogurt, fermented and unfermented milks, and kefir - that form the basis for microbial populations in the small and large intestines of animals, including us humans, conferring health benefits. Other probiotic containing foods include juices, cereal, smoothies and nutrition bars.

According to health experts, probiotics help with proper digestion of micronutrients, vitamins and minerals, boost the immune system, relieve depression and even fight sinus infections.

Some evidence is emerging that probiotic bacteria may help burn fat and could play a role in the treatment and prevention of overweight and obesity.

In this study, 28 overweight volunteers were given a daily serving of yogurt. Half of them were given yogurt spiked with either the bacteria L. fermentum or L. amylovorus. After a month and a half, those who ate the L. fermentum probiotic supplements had lost 3 percent of their body fat, while those who ate L. amylovorus had lost 4 percent of their body fat relative to the study's start. Most of that loss was visceral belly fat.

Visceral belly fat - stored deep inside the body behind the abdominal muscles and surrounding the organs - is biologically active and releases hormones and chemicals called adipokines, which in turn cause more fat gain and muscle loss.

Men typically tend to have more visceral belly fat than women, placing them at a much higher risk for insulin resistance, type II diabetes and heart disease.

The liver secretes soapy chemicals called bile salts, which mix with fat in the intestines and help digest it. This particular probiotic supplement destroys bile salts, which is how it interferes with fat absorption - and unlike other weight-loss drugs that prevent intestinal fat absorption, they didn't cause unpleasant digestive side effects.

The researchers didn't follow the subjects for long, so we don’t know if they kept the pounds off.

Also, it’s worth remembering that not all probiotics burn fat. Each probiotic works in a different way, for totally different results. This particular probiotic supplement reduced belly fat, but other probiotics may do other things.

Sources:

Probiotic supplement prevents fat absorption.

The best vitamin supplement for a healthy heart are B vitamins.

The vitamin B complex is a group of 11 separate, water-soluble nutrients: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B12, biotin, folic acid, para-aminobenzoic acid (PABA), choline, and inositol.

Of these, vitamins B6 and B12, as well as folic acid and niacin are the most beneficial for heart health.

B6 helps block blood clotting, lowers blood pressure, and reduces blood cholesterol levels. It also works to reduce homocysteine levels, which is a good thing, as this toxic substance has been shown to increase your risk of heart attacks and strokes. 

B12 is necessary for the production of healthy red blood cells. Like B6, it too reduces homocysteine levels, as well as improving arterial function, maintaining healthy cholesterol levels, and promoting blood vessel dilation.

Folic acid is necessary for the production of healthy red blood cells. It also supports the adrenal glands to enhance energy and stamina, helps to maintain healthy homocysteine levels and arterial function, and supports normal cholesterol levels, blood vessel dilation, and decreased plasma viscosity. 

Niacin has been shown to raise HDL cholesterol and lower LDL cholesterol. It also helps dilate your blood vessels, which increases blood flow and helps lower blood pressure.

Aim for 10-12 mg of B6, 50-65 mcg B12, 400 mcg folic acid, and 10-25 mg of niacin daily. Just be sure to take B vitamins with breakfast or lunch rather than at night, as they can be too stimulating.

There are a variety of vitamin supplements that can be added to smoothies that have all sorts of healthy properties. These ingredients can all be purchased at your local whole foods store or through natural supplement websites.

Brewers Yeast: A great source of selenium, chromium, potassium, magnesium, sodium, copper, manganese, iron, and zinc.

Bee Pollen: Contains high concentrations of vitamin B-complex and vitamins A, C, D, and E.

Green Tea Powder: The potent antioxidants in green tea have been said to help reduce the risk of cancer, heart disease, stroke, and high cholesterol.

Spirulina: Contains over 60% all-digestible vegetable protein with a high concentration of beta carotene, vitamin B-12, iron and GLA, an essential fatty acid.

Wheat Germ Oil: A rich source of vitamin E and essential fatty acids.

Check out this smoothie recipe, which offers a healthy and tasty balance of protein and carbohydrates to keep your engine running throughout the day! Bananas, which are an excellent source of potassium, dietary fiber and Vitamin B6, provide a rich and creamy base, and soy milk is a great source of isoflavones which aid in the prevention of many cancers, heart disease and osteoporosis.

TROPICAL TREAT - Serves Two

• Place all ingredients in a blender:
• 6 ice cubes
• 2 medium bananas, sliced
• 2 scoops vanilla soy protein powder
• 1/2 cup chunked cantaloupe
• 1/2 cup chunked canned or fresh pineapple
• 1/2 cup orange juice
• 1 cup vanilla soy milk

Place lid on blender, and pulse until ingredients begin to mix. Set blender on "blend" for about 30 seconds and then move to "ice crush" or your highest blending button for 20 to 30 more seconds. Pour, and enjoy this quick and healthful smoothie – a taste of the tropics!

If you’re watching your weight (and overall health) you’ve probably ditched the white-flour pasta along with white bread as part of your everyday fare. And that’s a good thing. Still, once in awhile you may miss those steaming bowls of pasta from your childhood. Who doesn’t? Pasta is one of the ultimate comfort foods.

But most pastas are made with refined wheat flour which is stripped of its essential nutrients. It’s filling, but mostly empty calories. Here’s the good news: there are some delicious and healthy pasta options to explore. Try these with your favorite tomato sauce or just a drizzle of olive oil, salt, pepper, and freshly shaved parmesan cheese.

·         Spaghetti Squash – Slice in half and bake, then shred the inside with a fork into noodle-like strands. Ultra-low in calories, squash is high in vitamins A and C, as well as magnesium for heart health.

·         Zucchini – Shred with a peeler and steam for a quick spaghetti substitute.

·         Quinoa – This superfood from the Mayans is high in protein, vitamin B and delicious in salads as a pasta substitute.

·         Soba Noodles – These heart healthy Japanese noodles are made from buckwheat and are high in protein.

·         Black Bean Spaghetti – If you can get past the notion of eating black pasta, this stuff is wonderfully high in protein – more than 20 grams per serving! – and fiber.

·         Rice Pasta – Asian markets are the place to shop for these inexpensive noodles made from whole grains.

·         Whole Grain Wheat – If you really must have wheat pasta, choose this kind. It is rich in vitamin B and isn’t stripped of its fiber and minerals.

What’s your favorite pasta dish? Share with us!

When you’re a kid, the holidays are a time to anticipate Santa, toys and treats. But let’s face it: Most of us grownups are looking forward to the food! This is THE time of year when indulgence is permissible – even expected.

While a certain amount of gastronomic revelry is OK, remember to indulge in small portions or you will pay the price after the New Year. And sampling foods that would be off-limits any other time of year is fine, too, within limits.

Still, there’s no reason to skip smart, healthy food choices when they can be part of your seasonally scrumptious menus. Here are the nutritional superfoods that deserve a place of honor at your holiday table.

1.       Sweet Potatoes – These contain Vitamin A as beta-carotene, more than any other fruit or vegetable ... plus, a unique combination of heart healthy nutrients: potassium, fiber, and Vitamin C.

2.       Cranberries – High in overall antioxidant capacity per gram. One cup contains up to 18% of the recommended Daily Value of fiber, 20% manganese and 18% Vitamin C.

3.       Pumpkin  – Your favorite squash pie packs a healthy dose of Vitamin A as beta-carotene, as well as the eye-healthy phytochemicals lutein and zeaxanthin.

4.       Tangerines and Apples – Add some to your salad! They contain pectin, a soluble fiber that helps you feel fuller and may protect your heart by supporting healthy blood cholesterol levels.

5.       Nuts – Make your green beans almondine! Sprinkle walnuts over your salad or dessert! Walnuts, almonds and other nuts contain heart-healthy omega-3 fatty acids: They help lower your cholesterol when eaten as part of a balanced diet. Add them to recipes, and leave a bowl of whole nuts (along with a festive nutcracker) on display for holiday guests.

6.       Wild Rice, Quinoa – If you are feeling adventurous, substitute these protein-rich whole grains for bread in stuffing. Here’s a great recipe from the Mayo Clinic staff.

7.       Carrots – With a simple yogurt dip, these will be a hit with all ages. Rich in beta-carotene, a sweet/savory side dish featuring carrots (add a little lemon juice, salt, butter and sugar substitute) will add color and nutrition to your holiday table.

8.       Acorn Squash – A good source of Vitamins A and C, potassium, and fiber. Cut in half, bake add a dash of maple syrup and sprinkle with crushed nuts.

9.       Cauliflower and broccoli – High in Vitamin C, low in calories, these cruciferous vegetables also contain compounds known as isothiocyanates, which inhibit the growth of cancer cells. Broccoli is also high in beta-carotene and calcium.

10.   Red Wine – Polyphenols, specifically the antioxidant resveratrol, support heart health. If you drink alcohol, health experts recommend limiting yourself to moderate levels (a glass or two a day). 

Wholesome, tasty apples are truly one of fall’s most amazing gifts. We all know that they pack a powerful lot of nutrients in that tidy little round package – and now there’s even more good news: In a study of healthy, middle-aged adults, consumption of one apple a day for four weeks lowered by 40 percent blood levels of a substance linked to hardening of the arteries.

The study, funded by an apple industry group, found that the apples lowered blood levels of oxidized LDL -- low-density lipoprotein, the "bad" cholesterol. When LDL cholesterol interacts with free radicals to become oxidized, the cholesterol is more likely to promote inflammation and can cause tissue damage.

The study is published online in the Journal of Functional Foods and will appear in a future print edition.

Aside from the cardiovascular health benefits, there are numerous reasons to enjoy an apple a day:

• Apples are rich in antioxidants and phytonutrients essential to normal cellular growth and development. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. These compounds help the body protect from deleterious effects of free radicals.
• Apples are the ideal diet and convenience food; they travel well in a purse or lunchbox and a 100 gram serving contains only 50 calories. They’re high in dietary fiber, too, making them an excellent aid to digestion.
• Apples are high in beta carotene and Vitamin C, and a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6).
• Apples also contain essential minerals including potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids and helps control heart rate and blood pressure; thus, it counters the bad influences of sodium.

What is your favorite way to enjoy the health benefits of apples?

Sources:
Ohio State University Research
Nutrition and You

A new report from scientists at the University of Michigan calls for an increase in the recommended daily allowance of Vitamin C in our diets.

The scientists say they have found compelling evidence that the U.S. RDA of Vitamin C should be increased to 200 milligrams per day for adults, up from current levels of 75 milligrams for women and 90 for men.

They cite a slew of research, including a recent analysis of 29 human studies that indicate that healthy levels of Vitamin C can support immune function, reduce inflammation which can lead to conditions such as atherosclerosis, and significantly lower blood pressure. One recent analysis of 29 human studies showed that daily supplements of 500 milligrams of Vitamin C significantly reduced blood pressure. High blood pressure is a major risk factor for heart disease.

The Michigan scientists noted that an optimum diet with the recommended 5 to 9 daily servings of fruits and vegetables, along with a 6-ounce glass of orange juice, could provide 200 milligrams of Vitamin C a day. But most Americans miss the mark when it comes to this optimum diet.

Most of us know that orange juice is a great source of Vitamin C, but many fruits and veggies also serve as excellent sources of this vital antioxidant nutrient. One that many Americans are unfamiliar with is jicama, a root vegetable enjoyed in Mexican and Central American cuisine with a delightfully crunchy texture and flavor similar to a water chestnut.

Jicama is very low in calories – only 35 per 100g serving – and an excellent source of oligofructose inulin, a soluble dietary fiber which does not metabolize in the human body (this makes it an excellent snack food for diabetics and dieters). Jicama is rich in Vitamin C, providing about 20.2 mg (34 percent of the current RDA) per serving. It also is a great source of the micronutrients magnesium, copper, iron, and manganese.

Look for jicama in your grocery store, Asian or Mexican food market. At home, store them as you would potatoes, keeping them in a cool, dark place for up to 3-4 weeks – but be careful not to keep them too cold or the starch will convert to sugar

This recipe for Tangy Jicama Slaw is quick, convenient and packs a mighty Vitamin C punch with the main ingredient plus the addition of lemon and lime – potent Vitamin C partners.  Make ahead and pack it for lunch, or take it to your next summer picnic.

Tangy Jicama Slaw

Ingredients

• 1 jicama, peeled and chopped
• 1/4 cup fresh cilantro leaves, minced
• 1 large lime, juiced
• 1 lemon, juiced
• 1 (11 ounce) can mandarin orange segments, drained, liquid reserved
• salt to taste

Directions

Combine the jicama, cilantro, lime juice, lemon juice, and mandarin orange segments with a small amount of the syrup from the can in a bowl; mix to evenly coat. Allow mixture to sit 10 minutes. Season with salt and stir just before serving.

Nutrition Analysis

Amount per serving: Calories 67, Total Fat 0.2g, Cholesterol 0mg

What is your preferred source of Vitamin C?

Sources:
Science Daily
Allrecipes.com
Nutrition-and-you.com
 

There are so many great things about this recipe, it’s hard to know where to begin!

The basics are lean, high-protein chicken breast and one of our favorite nutritional superfoods, spinach. The fats, which you can adjust to your taste and dietary preference, consist of just enough oil to sauté the chicken and a little mayo or yogurt for the dressing. Strawberries bring additional antioxidant-rich nutrients, as well as color and flavor. Toss in some almonds for essential vitamins, minerals, fiber and heart-healthy phytochemicals. And, the lime juice, garlic, ginger and black pepper not only contribute unbeatable flavors to this wonderful salad, they provide an extra antioxidant boost as well!

This is a tasty summertime treat your whole family will love. And not even the kids will suspect your real motive for serving this is to offer them a healthy alternative to fat and sugar laden, overprocessed meals. 

Ingredients:

• 2 teaspoons olive or canola oil
• 1 skinless, boneless chicken breast half - cut into bite-size pieces
• 1/2 teaspoon garlic powder
• 1 1/2 tablespoons mayonnaise (or yogurt)
• 1/2 lime, juiced
• 1/2 teaspoon ground ginger
• 2 teaspoons milk
• 2 cups fresh spinach, stems removed
• 4 fresh strawberries, sliced
• 1 1/2 tablespoons slivered almonds
• freshly ground black pepper to taste

Directions

1. Heat oil in a skillet over medium heat. Place chicken in skillet, season with garlic powder and cook 10 minutes on each side or until juices run clear. Set aside.

2. In a bowl, mix mayonnaise, lime juice, ginger and milk.

3. Arrange spinach on serving dishes. Top with chicken and strawberries, sprinkle with almonds and drizzle with dressing. Season with pepper to serve.

Yield: 2 servings

Nutritional Information (amount per serving):

Calories: 242
Total Fat: 17.3g
Cholesterol: 40mg
Sodium: 117mg
Total Carbs: 7.5g
Dietary Fiber: 2.4g
Protein: 15.8 grams

I’m sure you don’t need to be told again how much your body needs fruits and vegetables to fend off heart disease and live a long, healthy life. But a recent study* conducted by Aedin Cassidy at the University of East Anglia in England and colleagues at Harvard School of Medicine demonstrates something very specific: oranges may reduce the risk of stroke.

Dr. Cassidy and his team analyzed data on the risk of stroke for almost 70,000 nurses in the U.S. They looked at what the nurses ate, with special attention to the flavonoids found in plants.

"Citrus flavonoids, called flavanones, seemed to be associated with a reduction in risk," Cassidy said in a statement. "Our data suggest that if you eat more citrus fruit, it may modestly reduce your risk of stroke."

Cassidy says that more research needs to be done and that it’s important to check with your health care professional about incorporating oranges and other citrus fruits into your diet if you’re taking any medications. The Harvard Medical School Health Guide warned grapefruit and grapefruit juice are healthful, providing vitamin C, potassium, dietary fiber and other nutrients, but can also interact with dozens of medications.

"Doctors are not sure which of the hundreds of chemicals in grapefruit are responsible, but the leading candidate is furanocoumarin. It is also found in Seville (sour) oranges and tangelos; although these fruits have not been studied in detail, the guidelines for grapefruit should apply to them as well," the guide said. "Grapefruit's culprit chemical does not interact directly with medications. It binds to an enzyme in the intestinal tract known as CYP3A4, which reduces the absorption of certain medications."

*http://stroke.ahajournals.org/content/43/4/946.abstract?sid=a386d101-c3da-48d2-9bf5-86cc0c9179ae

 

What a lovely, light dish to celebrate the season’s early vegetables and herbs! Put it on your menu this month, and plan to serve on a bed of fluffy rice with a salad of spring greens. Yum!

Ingredients

• 1 cup reduced-sodium chicken broth
• 1 tsp Dijon mustard
• 1/2 tsp salt
• Freshly ground pepper to taste
• 2 tsp plus 1 tbsp flour, divided
• 1 lb thin-sliced chicken breast cutlets
• 1 tbsp extra-virgin olive oil
• 8 oz sugar snap peas or snow peas, cut in half (2 cups)
• 1 14-oz can quartered artichoke hearts, rinsed
• 3 tbsp minced fresh herbs, such as chives, tarragon or dill
• 2 tsp champagne vinegar, or white-wine vinegar

 Preparation

1. Whisk broth, mustard, salt, pepper and 2 teaspoons flour in a small bowl until smooth.
2. Sprinkle both sides of the chicken with the remaining 1 tbsp flour. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting heat as necessary to prevent burning, until golden, about 2 minutes per side. Transfer to a plate and keep warm.
3. Stir the broth mixture and add to the pan along with snap peas, artichoke hearts and sprouted beans (if using). Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, 3 to 5 minutes.
4. Return the chicken to the pan with the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from heat; stir in herbs and vinegar.

Note:  Sugar snap peas and snow peas are very low in saturated fat, cholesterol and sodium. They are also a good source of riboflavin, Vitamin B6, Pantothenic Acid, magnesium, phosphorus and potassium, and a very good source of dietary fiber, Vitamin A, Vitamin C, Vitamin K, thiamin, folate, iron and manganese.

What’s your favorite recipe featuring spring vegetables and/or herbs?

When it comes to natural heart health, there are things you can control and things you can’t. Probably the biggest thing you can’t control is heredity. Over the past few decades, medical science has found many genetic factors that contribute to heart disease. While you may not have control over your genetics, you can tip the scales in your favor with your lifestyle. Want to know one simple change you can make that could make a big difference? Take natural dietary supplments B-Vitamins.

In a study* conducted in 2010 at Osaka University, Japan and published in the journal Stroke: Journal of the American Heart Association, researchers found that the B-Vitamins B-6 and Folate may reduce the risk of stroke and heart disease for women and the risk of heart failure in men. Vitamin B-12 did not appear to have this protective effect.

While a direct causal relationship between B-6, Folate and lowered risk of heart disease cannot be unequivocally established, there are very compelling reasons to believe that these results are not from mere chance. The scientists who conducted this study believe that B-6 and Folate may protect against cardiovascular disease by reducing levels of an amino acid called homocysteine. Homocysteine, is believed to be a significant cause of artery clogging that leads to atherosclerosis. Vitamin B-6 and Folate help break down homocysteine in the body and prevent its damaging effects.

Talk to your health care provider about incorporating these important vitamins into your supplement regimen.

What supplments do you take to keep your heart healthy?

*http://www.sciencedaily.com/releases/2010/04/100415161933.htm

When it comes to heart health, most of us understand the importance of maintaining a healthy weight, eating a balanced diet rich in high-fiber vegetables and whole grains, and getting regular aerobic exercise.  But did you know that your heart, arguably the hardest working organ in your body, needs a steady supply of certain vital vitamin health supplements in proper balance? Here is a list of some of those minerals, and why the getting proper balance of them is essential for optimal heart health.

Calcium.
More than any other muscle in your body, you rely on your heart to contract regularly—and that’s a huge understatement. Calcium is vital for muscle contractions. Calcium is stored in the bones, where it is released regularly to maintain a consistent level in the bloodstream. If you don’t consume enough calcium, you can get a condition called hypocalcemia, whose symptoms include muscle spasms and irregular heartbeat. Foods rich in calcium include dairy products, leafy greens and broccoli. Many foods are now fortified with calcium, such as bread, juice and cereals.

Iron.
This mineral is essential for heart health because it delivers its supply of oxygen through the hemoglobin in red blood cells. Without oxygen, your heart cannot function. If you don’t have enough iron in your body, you can get a condition called anemia. Severe anemia can actually lead to heart failure. Sources of iron include animal meat, seafood, molasses, tofu, spinach, peas, raisins and beans. Iron-fortified products include breads and cereals.

Magnesium.
Magnesium is essential for maintaining heart rhythm. But with magnesium, balance is extremely important. Magnesium deficiency can cause muscle spasms and weakness. Too much magnesium can cause the heart to stop beating! Consume green vegetables, nuts, seeds, beans, peas and whole grains for a healthy supply of magnesium.

Talk to your health care practitioner about how much of these essential vitamin mineral supplements you need to keep your heart in top form.

What do you do to keep your heart healthy?

It’s 2:00 in the afternoon. Lunch was delicious and satisfying, but now you can hardly keep your eyes open. Before you reach for the usual, nutritionally-hollow caffeinated beverage that will just leave you tired later, consider one of these healthy, pick-me-up snacks to help pull you out of that afternoon slump and power you through the rest of the day:

Bananas. A banana is a delicious, sweet treat that is high in potassium—a mineral that helps maintain normal blood pressure and heart function. Bananas are satisfying and will help propel you out of that afternoon lull.

Pumpkin seeds. Pumpkin seeds are loaded with minerals such as calcium, magnesium and iron. They also contain a fair amount of protein, but because they are lighter than many nuts, they won’t slow you down.

Organic Dark Chocolate. This non-guilty pleasure not only satisfies your sweet tooth, but it won’t deplete you of energizing B-vitamins the way many starchy dessert snacks will. For best results, get non-dairy, organic dark chocolate because it contains the highest levels of powerful antioxidants. There is some sugar in it, so limit portion size to 1-2 ounces a day.

Celery. Celery is satisfying because it’s crunchy and flavorful. It’s also loaded with energizing B-vitamins. It is a gentle, natural diuretic that helps balance electrolyte levels and flushes excess water from the body. Celery is perfect to pair with hummus, another healthy snack!

Lemon water. It might not sound like much of a snack, but if you’re tired, it could be just the medicine you need. Dehydration is one of the most common causes of fatigue, and lemons are a potent source of vitamins and enzymes. Furthermore, the smell of lemons is believed to increase energy and promote productivity!

I’ll bet you’re reading this because you have a man you dearly love; and you want nothing more than to help this man achieve optimum health. Or maybe you are a man and you’re keen on your own good health and everything it takes to be healthy and to stay healthy—for life. Either way, you can probably relate when I say, a healthy man is a sexy man. That’s right. No matter what the man may look like on the outside, no matter how old he may be, if he’s unhealthy on the inside, his attraction level drops waaaay down. Way down. Right?   You know it’s true. In the converse, if this man is healthy, if he feels really good on the inside, it’s going to show—from the inside out! 

When a man is healthy and feels really good, he emits a certain energy: the allure of attraction... and THAT is what makes him desirable.   Like a magnet, good health pulls people toward him—it can even help attract and set the stage for good luck and positive happenings. When a man feels good and is healthy, it’s much easier for him to feel balanced, mentally, physically, and emotionally. Just like a woman with child is said to radiate “that glow,” when a man feels great, it shows. His color is true, his eyes are clear, his hair (or scalp!) has a shine, and he emits an aura of confidence. He has a positive energy that feels relaxed and centered. His inner chemistry thrives and everyone wants to be around him. 

So how does this man get there? How does he become healthy and sexy? The shortest path to optimum health is no surprise—it’s by making positive, intelligent, common sense health care choices. 

Profile of a healthy, sexy man:

• He gets at least 7-9 hours of sleep a night, knowing that if he doesn’t, he’ll pay for it the next day. His bed is comfortable, and his bedroom is inviting. 
• He drinks at least 8 eight-ounce glasses of pure water every day, knowing it’s hydrating his cells at their very core.
• He doesn’t smoke and he limits his alcohol consumption to a reasonable minimum because it’s the smart way to go.
• He eats lots of fresh fruits and vegetables, whole grains, and proteins. Whether he cooks or not, he knows the best restaurants in town.
• He knows exactly which natural supplements he needs to strengthen his immune system, his organs, his heart, his mental agility and his libido.
• He takes good care of his teeth by brushing and flossing every day—thus creating a very kissable mouth.
• He works out at least three or more times a week, and has numerous activities because he’s so interesting.
• He takes pride in his health, his life, his family, and his community, because he senses a profound connection that he know begins with him.

This healthy, sexy man has a vital voltage about his energy, and he has a personal strength that is simply delicious! If you took a peek into this fine gentleman’s personal “medicine cabinet” you’d probably see the following natural supplements—chosen by him because he knows what makes him feel his personal best.

This healthy, sexy man’s daily regimen consists of the following:

An antioxidant—chock full of powerful vitamins such as A, C and E. This healthy, sexy man is also smart, and he keeps up on the latest health information. He knows that recent research points to the encouraging role that antioxidants may play to help reduce the progression of Alzheimer’s—an age-related disease that he simply cannot risk. 

Vitamin D—to help him maintain not only his weight, muscle mass, athletic performance and strength, but his hair and his virility as well… You may see him on a treadmill in the gym, but he’s not watching TV…he’s reading recent research that helps him to understand that Vitamin D is vital to men’s health, and he won’t be without it.

L-Arginine—to help him avoid the dreaded erectile dysfunction that affects so many of his buddies. He’s told them that L-Arginine is an essential amino acid and one of the building blocks of proteins in a man’s body. He’s told them that this natural supplement has become known as a safe and effective pro-sexual nutrient for men (and women.) L-Arginine is a precursor of nitric oxide (NO) in the human body, and has been shown to be vital for blood circulation and normal sexual function. This healthy, sexy man knows that insufficient blood flow is a major cause of incomplete erection in men. He knows that L-Arginine has been shown to improve blood flow to the genital area by dilating blood vessels and helping to….well, let’s just say size, hardness, and frequency is something he doesn’t worry about.

And Fish Oil—Finally, this smart guy is in the know, and he knows that fish oil is loaded with the essential omega-3 fatty acids EPA and DHA. He knows that fish oil can reduce triglycerides, boost HDL cholesterol, and lower blood pressure.  He also knows that healthy fats may also reduce inflammation and improve cognitive performance, and may lower his risk of colon and prostate cancers. He relies on fish oil to protect his overall great health to help him keep up with his busy lifestyle.

As an aside, we switched family doctors recently. My smart, healthy, sexy man and I were relieved to find a doctor with whom we would be compatible with in terms of health and wellness. I knew I liked this doctor right away when she asked my husband if he took supplements. She asked what dosages he takes, and she said that a quality fish oil supplement was tops on her list of essential natural supplements for her patients. 

So for the man who wants to make the most of his life, he needs to make the most of his health—he can’t have one without the other. A healthy man is a sexy man. He’s strong and smart and proactive, and makes the best choices for himself. The élan of this man’s energy is vibrant. He’s like a magnet for the best things in life. A healthy, sexy man can easily be “himself,” because there’s no one else he’d rather be!

What supplements does your Sexy Man take? 

Barley is a cereal grain belonging to the botanical family Poacea, which is part of the Triticae tribe and the Hordeum genus. Because of its natural adaptability, barley can grow in many different climates. In the United States, it’s grown in several states including North Dakota, Idaho, Montana, Washington, Colorado, Wyoming, Virginia, Minnesota, Maryland, South Dakota, Oregon and Utah. Worldwide, it is grown in Australia, Russia, Germany, Canada and the Ukraine.

But why should you be eating more of it? There are many compelling reasons! Here are a few of them:

It is high in fiber and has a low glycemic index. This means that if you eat barley you can be sure you’re getting a good dose of fiber without significantly elevating your blood glucose levels. This is good news for diabetics and anyone trying to manage their blood sugar levels.

Studies suggest barley combats diabetes. Barley contains beta glucan soluble fiber, and research shows that this fiber promotes healthy blood sugar by slowing glucose absorption. Findings from a clinical trial published in the December 2006 edition of Nutrition Research showed that mildly insulin-resistant men who ate muffins containing barley beta-glucan soluble fiber experienced significant reductions in glucose and insulin responses, compared to responses after eating muffins made with corn starch.

Another study published in the August 2006 edition of the Journal of the American College of Nutrition showed that subjects who ate cookies and crackers made with barley flour enriched with beta-glucan soluble fiber also experienced significant reductions in glucose and insulin responses compared to those who ate the same products made with whole wheat flour.

Barley is rich in vitamins, phytochemicals and antioxidants. Barley contains several vitamins and minerals including niacin (Vitamin B3), thiamine (Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper. The phytochemicals in barley may decrease your risk of cancer and heart disease, and the antioxidants barley provides are essential for preventing the damage to cells caused by free radicals.

Are you looking for a natural barley supplement? Try IVL's Beautiful Barley.

Savory turkey, sweet pumpkin, tart cranberries…These are the flavors of the fall/winter season. But according to some nutritional experts, we should be eating more of these types of foods all year round because they are so full of natural antioxidants and fiber.

“Several foods we consume this time of year are actually good for you when prepared with minimal added fat, sugar and salt, and consumed in moderation," says Stacey Snelling, a registered dietitian and associate dean at American University's School of Education, Teaching and Health.

Here are some examples:

• White turkey meat is low in fat, high in protein, high in B vitamins, and low in calories compared with dark turkey meat.
• Cranberries are low-calorie, fat-free, cholesterol-free, and high in fiber and vitamins A and C.
• Sweet potatoes, pumpkin and carrots are fat-free, cholesterol-free, and high in vitamins A and C, and fiber.
•  Red wine is fat-free and high in heart-healthy antioxidants, but only one alcoholic beverage per day for women and two per day for men is recommended.
• Dark chocolate is high in antioxidants and a healthy indulgence when eaten in moderation.
• Broccoli is the food that can do no wrong. It is low in calories, fat-free, and high in vitamins A and C.
• Do you normally say “no” to the green bean casserole? You might want to reconsider it! Green beans are low in calories, fat-free, high in vitamins C and K, and high in fiber.
• Green peas are fat-free, high in vitamin K and high in fiber.

The spices we use in these dishes might also provide health benefits, according to Snelling.

"Some research has found that cinnamon may lower blood sugar, improve diabetes and aid in bacterial infections," she says.

Is there a link between one's level of magnesium and diabetes? Medical science has long known of magnesium's importance for overall health. One of magnesium's key roles comes in the form of increasing bone strength. The simple fact is that magnesium is used throughout your body. Without enough magnesium, you can suffer severe medical problems. Osteoporosis is one of the most common problems that stems from lack of magnesium, but to be sure there are others as well, such as high blood pressure, heart problems and even diabetes.

The link between magnesium deficiency and diabetes is one that must be taken seriously. Recently, studies have pointed to the idea that when people get more magnesium in their diets it could actually help avoid diabetes in the first place. This is big news and warrants a good deal of attention. Diabetes rates globally continue to rise and rise dramatically. This increase is due, in part, to an aging population. However, at the core of the problem are poor diets based around high fat, high sodium and chemical laden processed foods. Additionally, the average person is not exercising enough to maintain proper weight. Due to these factors diabetes levels are most certainly on the rise.

The fact that magnesium can play a role in helping avoid diabetes is encouraging. Given the fact that magnesium is a vital player in overall human health, magnesium supplementation is a good idea. After all, these supplements might just help avoid diabetes as well!

There are many good food sources that provide magnesium. Leafy green vegetables should be a major part of your diet, as they are vitamin and mineral rich. One the minerals that can be found in leafy greens is the all important magnesium. Other sources of magnesium include nuts, such as cashews, seeds as well as other sources such as whole wheat breads.

Some sources of magnesium may be quite surprising, as magnesium can be found in some fish and even milk and oats. However, it is important to remember that even very health conscious people can miss the mark when it comes to getting all the vitamins and minerals that they need. The fact that magnesium can help prevent diabetes serves to effectively underscore the great value of proper supplementation.

Those looking to protect themselves against diabetes should not depend strictly upon magnesium supplementation or even magnesium rich foods. Diabetes is a complex issue that has a great deal to do with one's diet and level of physical activity. A healthy diet that looks to avoid processed food and fast food should be the cornerstone of your efforts to avoid diabetes. These steps in conjunction with communication with your doctor can help you stay healthy and avoid diabetes in the process.