3 Cheers for Broccoli

Broccoli is a nutrient dense cruciferous vegetable that has
found it's way into many soups, veggie platters, and is often found as a side dish.
Hopefully you like the taste of broccoli but,
did you know how valuable it can be for your health?
check this out...

Broccoli:

Promotes a Healthy Nervous System
It has a high level of vitamin B2 (riboflavin), which can help calm the nervous system and nourish nerve fibers.

Supports Bone Health
It is a good source of vitamin k and calcium which will nourish your bones to keep them strong
thus preventing osteoporosis.

Can Improve Energy
It has high levels of vitamin C that will boost your immune system and energy levels!

The Nutrients in Broccoli may help protect that body against disease as it is loaded with antioxidants. The best way to reap the nutritional benefits from broccoli is to steam it, unlike boiling which can destroy the nutrients your body is craving!

Include broccoli in your diet.
Steam a cup or two on a Sunday and
add it to your meals throughout the week.

New Study on Blood Pressure

I just read an interesting article by Dr Andrew Weil on a new study for Blood Pressure reduction.
It is insightful and thought provoking.
Here it is...

Lower Carbs and Blood Pressure

A low-carbohydrate diet may be more effective to lower blood pressure than the weight-loss drug orlistat combined with a low-fat diet. In a year-long study, investigators at Duke University Medical Center and the Veterans Affairs Medical Center in Durham, N.C. compared the effects of the two weight loss strategies in 146 overweight men and women who had obesity-related health problems such as diabetes, high cholesterol and arthritis as well as high blood pressure. One group of participants followed a low-carb diet and the other combined orlistat with a low-fat diet. Over the course of the study, participants in both groups lost an average of 10 percent of their body weight, but 47 percent of those on the low-carb diet were able to reduce or discontinue medication they took for high blood pressure; only 21 percent of those in the other group were able to do the same. Exactly how the low-carb diet achieved those results isn't known yet. The study was published in the Jan. 25, 2010 issue of the Archives of Internal Medicine.

My take? These findings are very interesting. If confirmed, we need to learn what it is about a low-carb diet that helps lower blood pressure so much more effectively than losing the same amount of weight with another strategy, or consider why a high-carb diet might raise blood pressure. In addition to weight loss, you may be able to lower high blood pressure by quitting smoking if that's an issue, limiting caffeine and alcohol intake, cutting back on salt (processed foods are the biggest sources of sodium in today's western diet) and practicing relaxation methods. -Andrew Weil

Ginger Tea

Fresh Ginger is a wonderful treat!
It has so many valuable and tasty uses.
Most people have tried it in a stir fry dish, a Thai dish, or maybe you have tried the pickled ginger often served with Sushi.

Apart from having such a strong and original flavor, Ginger also has medicinal qualities. It contains large amounts of something called gingerols which have powerful anti- inflammatory qualities. This is exciting news for anyone with inflammatory issues including sinus allergies. You will be amazed how much a cup of warm fresh brewed ginger tea can bring down sinus congestion! Tis the season for allergies so that cup of ginger might just be your best friend right about now!...except for your netti pot! Check out my earlier posts for information on using netti pots. They work wonders for
your sinuses and allergies.

You can brew ginger tea easily by simply chopping sliver of fresh ginger and placing it in a cup of hot water. I have found that finely grating the ginger or juicing the ginger with a juice extractor has a way of producing more profound levels of ginger for your tea. In the photo, you will see my most recent pot ginger tea. It is nice and green because I used my juice extractor to juice my ginger, after I had juiced my daily dose of veggie juice. It did not change the flavor of my ginger tea in the slightest, it simply made it green. Which I liked so much that I had to take a picture!

You can heat the ginger tea or drink it cold. I find that either version is great for an upset stomach. However, a hot ginger drink is best for those stuffed up sinuses. Add a little Agave or Honey for an interesting twist on the flavor.

Enjoy, and post your opinions!

CRAVINGS

We all have the occasional craving for some food that we love.
Most of the time we are not craving healthy options...
we are craving something with maybe a bit of sweetness, saltiness, cheesiness, or something crunchy.

Here are a few options to grab in lieu of your original craving....

If you are craving:

chocolate, ice cream, or soft drinks

Try:

Dark chocolate melted over strawberries, or raspberries... YUM!

Real fruit sorbets
Seltzer water with a tiny bit of natural fruit juice for taste

If you are craving:

Chips, pretzels, potato chips (translation: salt and crunch)

Try:

Almonds, walnuts, baked veggie chips, crisp pickles, hummus with carrot sticks

If you are craving:

Mac 'N' Cheese, mashed potatoes, or bagels (don't we all crave this??)

Try:

Whole-wheat or rice pasta with protein rich soy cheese,
mashed potatoes with skins,
a whole wheat bagel with lox or
almond butter for added protein and healthy fats

Post your Favorite options!

Valentines DAY and your Heart

I love Valentines Day!
Anyone close to me knows this fact. I love finding simple and extravagant ways to express love to my family and friends for Valentines day.
My nephew is 15, and he still gets a Valentine from his Aunt Juju....
Valentines Day makes me think of our heart and there is no better way to care about someone than to help them with their health.

This month more specifically brings a focus on the heart.
I came across this article today that I believe is worth sharing.
It is from Dr Andrew Weil.
He lists foods that are best to avoid for a Healthy Heart.
More importantly he explains "why" they aren't good for you...excellent!

Read up!



Minimize these inflammatory aggravators in your diet to help promote optimal cardiovascular functioning.

1. Saturated fats. They can contribute to high cholesterol; avoid whole-fat dairy foods such as cheese, cream and milk, as well as red meat.
2. Trans-fats. Found in most margarines, snack foods, heavily processed foods and some cooking oils, these fats (often listed on food labels as "hydrogenated" or "partially hydrogenated" oil) can reduce HDL ("good") cholesterol levels and raise LDL ("bad") cholesterol levels.
3. Animal protein. Excessive animal protein has been shown to raise levels of homocysteine, a toxic amino acid. Instead of animal protein, try whole soy protein - aim for two servings of whole soy, such as tofu or edamame, per day.
4. Refined carbohydrates. A diet full of cookies, cakes, crackers, fluffy breads, chips and sodas can increase triglyceride levels and lower HDL.
5. Sodium. Excessive sodium has been linked to high blood pressure and heart disease. Avoid processed and canned foods, taste foods before you salt them and do not add salt while cooking, avoid foods that are visibly salted and read labels (aim for no more than 1,500 mg sodium per day).

Meditation

It has been raining for the past few days in Los Angeles.

I LOVE the rain.
It makes me feel like snuggling up near a fireplace with a wonderful book to read,
or a movie to watch....
spending time with people I care about rates highly on my rainy day list as well!
The rain for me also brings a sense of self reflection.
There is something about sitting still to listen to the sound
of the rain that slows my mind and my heart rate.
This feeling inspired me to take some time today to meditate.
I learned to meditate years ago, yet I often place that task on the back burner of my to do list.
I am finding recently that it needs to move to the front of my list.

Meditation is an interesting tool that we can use to stop or at least slow down the chatter in our minds. I read recently that during Meditation, our brain actually stops utilizing the area it relies on daily for communication as well as thought processing, then it actually begins to use other areas that we rarely tap into. Fascinating!

Meditation does not have to be a spiritual practice.
It can simply be a tool to help your mind slow down.
With regular practice it can help you navigate your days with more ease.
It works!

If you don't know how to Meditate you can try a simple practice of watching your breath for 5- 15 minutes. It will feel difficult, especially if your are someone who stays busy to avoid your feelings. If you can just push past the thoughts and feelings that bombard your mind for at least 5 minutes, you will see that your meditation will become easier and easier. Know that your mind will fill with many thoughts while you are trying to meditate. Just allow them to come in and go away with ease. Fighting them will create a struggle and not the sense of ease you are looking for.

I am certainly not an expert in the meditation world,
so here are a few links to more information.

http://www.oprah.com/health/Dr-Ozs-Anti-Aging-Checklist/14

http://health.discovery.com/centers/stress/articles/meditation/meditation.html

A New Year

The New Year brings us opportunities to make healthy adjustments in our lives.
One of the best places to start is with our health.

Last year I came up with a simple plan to amp up my daily water intake.
Fill a beautiful glass pitcher daily with water and
maybe some sliced lemons and, yum...cucumbers.
I find that adding the lemons or cucumbers makes the water seem like a special treat that I can't wait to drink.
Keep this pitcher either on your desk at work,
or in the middle of your kitchen if you work from home.
If you are in your car all day...buy a beautiful
water canteen and keep it front and center!

Make it a goal each day to drink all of the water from the pitcher/canteen.
You will be amazed at how much better your body will feel when you fulfill it's daily water requirements. Our bodies need water to function properly.

Try this and see how much better you will feel.

Let me know how this works for you!