<![CDATA[PHM Life: Latest News]]> https://www.phmlife.com Fri, 17 Apr 2026 09:57:33 +0000 <![CDATA[Garbanzos Rock!]]> https://www.phmlife.com/blog/garbanzos-rock/ Thu, 03 Oct 2019 15:49:36 +0000 https://www.phmlife.com/blog/garbanzos-rock/

Garbanzos Rock!

Add a little variety and nutrition to you diet with garbanzo beans. Check out this great video recipe from Shelley Young and enjoy the informative article that follows on the many benefits of chickpeas.

What are the Benefits of Chickpeas?

By Megan Ware, RDN, LD Reviewed by Natalie Butler, RD, LD

If you buy something through a link on this page, we may earn a small commission. How this works.
Originally cultivated in the Mediterranean and the Middle East, chickpeas, also known as garbanzo beans, have spread their culinary influence across the world. They also come with a range of potential health benefits.

Though the most common type of chickpea appears round and beige, other varieties can be black, green, and red.

Like other legumes, such as beans, peas, and lentils, chickpeas are high in fiber and protein, and contain several key vitamins and minerals.

In this article, we will give a nutritional breakdown of chickpeas and explain their potential health benefits.
 

Fast facts on chickpeas:

Here are some key points about chickpeas. More detail and supporting information is in the main article.

  • Chickpeas are sometimes known as garbanzo beans.
  • They are featured extensively in the Mediterranean diet and Middle-Eastern food.
  • They are a good source of protein, carbohydrates, and fiber.
  • Soak them in water for 8 to 10 hours before cooking for the best results.

Benefits

Though the most common type of chickpea appears round and beige, other varieties include colors such as black, green, and red.


Chickpeas have been associated with a number of possible health benefits.
 
1) Diabetes
 
Chickpeas are particularly high in fiber. Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels.
For people with type 2 diabetes, higher fiber intake may improve blood sugar, lipid, and insulin levels.
The Dietary Guidelines for Americans recommends a minimum of 21 to 25 grams (g) of fiber per day for women and 30 to 38 g per day for men.
 
2) Bone health

The iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K in chickpeas all contribute to building and maintaining bone structure and strength.

Though phosphate and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization - consumption of too much phosphorus with too little calcium intake can result in bone loss.

Bone matrix formation requires the mineral manganese, and iron and zinc play crucial roles in the production and maturation of collagen.

Adequate vitamin K consumption is important for good bone health because it improves calcium absorption and may reduce urinary excretion of calcium, making sure that enough calcium is available for building and repairing bone. Low intake of vitamin K is associated with a higher risk for bone fracture.
 
3) Blood pressure
 
Maintaining a low-sodium (low-salt) intake is essential for maintaining a low blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of United States adults meet the daily 4,700-milligram recommendation.
 
4) Heart health
 
The high fiber, potassium, vitamin C, and vitamin B-6 content all support heart health. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

In one study, those who consumed 4,069 milligrams of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1,000 mg per day).
 
5) Cancer
 
Although the mineral selenium is not present in most fruits and vegetables, it can be found in chickpeas. It helps the enzymes of the liver to function properly and detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and decreases tumor growth rates.

Chickpeas also contain folate, which plays a role in DNA synthesis and repair, and so helps prevent the formation of cancer cells from mutations in the DNA. Saponins, phytochemicals present in chickpeas, prevent cancer cells from multiplying and spreading throughout the body.

High-fiber intakes from chickpeas and other legumes, whole grains, fruits, and vegetables are associated with a lowered risk of colorectal cancer.

Vitamin C functions as a powerful antioxidant and helps protect cells against free radical damage.
 
6) Cholesterol
 
Research shows that including chickpeas in the diet lowers the amount of low-density lipoprotein, or bad cholesterol, in the blood.
 
7) Inflammation
 
The choline in chickpeas helps with sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
 
8) Digestion and regularity
 
Because of their high fiber content, chickpeas help to prevent constipation and promote regularity for a healthful digestive tract.
 
9) Weight management and satiety
 
Dietary fibers function as "bulking agents" in the digestive system. These compounds increase satiety (a feeling of fullness) and reduce appetite, making people feel fuller for longer and thereby lowering overall calorie intake.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like chickpeas decreases the risk of obesity, overall mortality, diabetes, heart disease, promotes a healthful complexion, healthful hair, increased energy, and overall lower weight.
 
10) Irritable bowel syndrome
 
Although chickpeas do not ease the symptoms of irritable bowel syndrome, they can be helpful to people affected by the condition.

Patsy Catsos, a registered dietitian and author of "IBS - Free at Last!" suggests that increasing fiber consumption in individuals who have irritable bowel syndrome (IBS) can be a challenge. However, chickpeas offer a source of fiber that is well-tolerated by some IBS patients.
Unfortunately, people with IBS who are following a low-FODMAP diet do have to restrict chickpeas.
 

Nutrition

One cup of cooked chickpeas contains:

  • 269 calories
  • 45 g of carbohydrate
  • 15 g of protein
  • 13 g of dietary fiber
  • 4 g of fat
  • 0 g of cholesterol

Note: it is not recommended to eat raw chickpeas, or any other pulses due to the content of toxins and anti-nutrients. These components are reduced with sprouting and cooking.

Additionally, chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium.

Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6, and magnesium.
 

Diet and recipes

 
Chickpeas are available all year and are often found in grocery stores either dried and packaged or canned. They have a nutty flavor and buttery texture that allows them to be easily incorporated into any meal.
 
When preparing dried chickpeas:
 
Sort them: It is important to pick out any small rocks or other debris that may have wound up in the package.

Wash and soak them: Soak chickpeas in water for 8 to 10 hours before cooking in order to achieve optimum flavor and texture. It's possible to tell they are finished soaking when they can be split easily between the fingers. Soaking dried legumes reduces the amount of time needed to cook them, and also helps remove some of the oligosaccharides that cause gastrointestinal distress as well as harmful substances found in raw legumes.

Cook: Once they are finished soaking, chickpeas are best cooked by simmering for a few hours until tender.

Quick tips on incorporating chickpeas into a diet:

  • Hummus is a quick and tasty dip that is made using chickpeas.
  • Toss chickpeas and a variety of other legumes with any vinaigrette for an easy protein-packed bean salad. Add some rice to make it a complete protein.
  • Sprinkle some canned or packaged roasted chickpeas over a salad to add a nutty flavor and to broaden the variety of textures.
  • Chickpea flour can add fiber, protein, and an assortment of vitamins and minerals to gluten-free baking.
  • Purée chickpeas with olive oil, garlic, lemon juice, and tahini to make a quick and tasty hummus, which can be used as a dip or spread.
  • Add chickpeas to vegetable soup to increase its nutritional content.
  • Mix chickpeas with any favorite spices for a delicious side or snack.
  • Mash chickpeas with cumin, garlic, chili, and coriander, then separate the mixture into several small balls. Fry the balls until they are crisp and then serve them inside pita bread to create a traditional Middle Eastern falafel.

Risks

Legumes contain oligosaccharides known as galactans, or complex sugars that the body cannot digest because it lacks the enzyme alpha-galactosidase. This enzyme is needed to break these sugars down. As a result, the consumption of legumes such as chickpeas has been known to cause some people intestinal gas and discomfort.

Anyone who experiences symptoms when eating legumes should introduce them into their diet slowly. Another option is to drain the water used to soak dried legumes. This removes two oligosaccharides, raffinose and stachyose, and eliminates some of the digestive issues.
 

Chickpeas and Potassium

Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High-potassium foods such as chickpeas should be consumed in moderation when taking beta-blockers.

High levels of potassium in the body can pose a serious risk to those with kidney damage or kidneys that are not fully functional. Damaged kidneys may be unable to filter excess potassium from the blood, which could be fatal.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.

If you want to buy chickpeas, then there is an excellent selection online with thousands of customer reviews.

Read original article here: https://www.medicalnewstoday.com/articles/280244.php

]]>

Garbanzos Rock!

Add a little variety and nutrition to you diet with garbanzo beans. Check out this great video recipe from Shelley Young and enjoy the informative article that follows on the many benefits of chickpeas.

What are the Benefits of Chickpeas?

By Megan Ware, RDN, LD Reviewed by Natalie Butler, RD, LD

If you buy something through a link on this page, we may earn a small commission. How this works.
Originally cultivated in the Mediterranean and the Middle East, chickpeas, also known as garbanzo beans, have spread their culinary influence across the world. They also come with a range of potential health benefits.

Though the most common type of chickpea appears round and beige, other varieties can be black, green, and red.

Like other legumes, such as beans, peas, and lentils, chickpeas are high in fiber and protein, and contain several key vitamins and minerals.

In this article, we will give a nutritional breakdown of chickpeas and explain their potential health benefits.
 

Fast facts on chickpeas:

Here are some key points about chickpeas. More detail and supporting information is in the main article.

  • Chickpeas are sometimes known as garbanzo beans.
  • They are featured extensively in the Mediterranean diet and Middle-Eastern food.
  • They are a good source of protein, carbohydrates, and fiber.
  • Soak them in water for 8 to 10 hours before cooking for the best results.

Benefits

Though the most common type of chickpea appears round and beige, other varieties include colors such as black, green, and red.


Chickpeas have been associated with a number of possible health benefits.
 
1) Diabetes
 
Chickpeas are particularly high in fiber. Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels.
For people with type 2 diabetes, higher fiber intake may improve blood sugar, lipid, and insulin levels.
The Dietary Guidelines for Americans recommends a minimum of 21 to 25 grams (g) of fiber per day for women and 30 to 38 g per day for men.
 
2) Bone health

The iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K in chickpeas all contribute to building and maintaining bone structure and strength.

Though phosphate and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization - consumption of too much phosphorus with too little calcium intake can result in bone loss.

Bone matrix formation requires the mineral manganese, and iron and zinc play crucial roles in the production and maturation of collagen.

Adequate vitamin K consumption is important for good bone health because it improves calcium absorption and may reduce urinary excretion of calcium, making sure that enough calcium is available for building and repairing bone. Low intake of vitamin K is associated with a higher risk for bone fracture.
 
3) Blood pressure
 
Maintaining a low-sodium (low-salt) intake is essential for maintaining a low blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of United States adults meet the daily 4,700-milligram recommendation.
 
4) Heart health
 
The high fiber, potassium, vitamin C, and vitamin B-6 content all support heart health. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

In one study, those who consumed 4,069 milligrams of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1,000 mg per day).
 
5) Cancer
 
Although the mineral selenium is not present in most fruits and vegetables, it can be found in chickpeas. It helps the enzymes of the liver to function properly and detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and decreases tumor growth rates.

Chickpeas also contain folate, which plays a role in DNA synthesis and repair, and so helps prevent the formation of cancer cells from mutations in the DNA. Saponins, phytochemicals present in chickpeas, prevent cancer cells from multiplying and spreading throughout the body.

High-fiber intakes from chickpeas and other legumes, whole grains, fruits, and vegetables are associated with a lowered risk of colorectal cancer.

Vitamin C functions as a powerful antioxidant and helps protect cells against free radical damage.
 
6) Cholesterol
 
Research shows that including chickpeas in the diet lowers the amount of low-density lipoprotein, or bad cholesterol, in the blood.
 
7) Inflammation
 
The choline in chickpeas helps with sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
 
8) Digestion and regularity
 
Because of their high fiber content, chickpeas help to prevent constipation and promote regularity for a healthful digestive tract.
 
9) Weight management and satiety
 
Dietary fibers function as "bulking agents" in the digestive system. These compounds increase satiety (a feeling of fullness) and reduce appetite, making people feel fuller for longer and thereby lowering overall calorie intake.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like chickpeas decreases the risk of obesity, overall mortality, diabetes, heart disease, promotes a healthful complexion, healthful hair, increased energy, and overall lower weight.
 
10) Irritable bowel syndrome
 
Although chickpeas do not ease the symptoms of irritable bowel syndrome, they can be helpful to people affected by the condition.

Patsy Catsos, a registered dietitian and author of "IBS - Free at Last!" suggests that increasing fiber consumption in individuals who have irritable bowel syndrome (IBS) can be a challenge. However, chickpeas offer a source of fiber that is well-tolerated by some IBS patients.
Unfortunately, people with IBS who are following a low-FODMAP diet do have to restrict chickpeas.
 

Nutrition

One cup of cooked chickpeas contains:

  • 269 calories
  • 45 g of carbohydrate
  • 15 g of protein
  • 13 g of dietary fiber
  • 4 g of fat
  • 0 g of cholesterol

Note: it is not recommended to eat raw chickpeas, or any other pulses due to the content of toxins and anti-nutrients. These components are reduced with sprouting and cooking.

Additionally, chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium.

Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6, and magnesium.
 

Diet and recipes

 
Chickpeas are available all year and are often found in grocery stores either dried and packaged or canned. They have a nutty flavor and buttery texture that allows them to be easily incorporated into any meal.
 
When preparing dried chickpeas:
 
Sort them: It is important to pick out any small rocks or other debris that may have wound up in the package.

Wash and soak them: Soak chickpeas in water for 8 to 10 hours before cooking in order to achieve optimum flavor and texture. It's possible to tell they are finished soaking when they can be split easily between the fingers. Soaking dried legumes reduces the amount of time needed to cook them, and also helps remove some of the oligosaccharides that cause gastrointestinal distress as well as harmful substances found in raw legumes.

Cook: Once they are finished soaking, chickpeas are best cooked by simmering for a few hours until tender.

Quick tips on incorporating chickpeas into a diet:

  • Hummus is a quick and tasty dip that is made using chickpeas.
  • Toss chickpeas and a variety of other legumes with any vinaigrette for an easy protein-packed bean salad. Add some rice to make it a complete protein.
  • Sprinkle some canned or packaged roasted chickpeas over a salad to add a nutty flavor and to broaden the variety of textures.
  • Chickpea flour can add fiber, protein, and an assortment of vitamins and minerals to gluten-free baking.
  • Purée chickpeas with olive oil, garlic, lemon juice, and tahini to make a quick and tasty hummus, which can be used as a dip or spread.
  • Add chickpeas to vegetable soup to increase its nutritional content.
  • Mix chickpeas with any favorite spices for a delicious side or snack.
  • Mash chickpeas with cumin, garlic, chili, and coriander, then separate the mixture into several small balls. Fry the balls until they are crisp and then serve them inside pita bread to create a traditional Middle Eastern falafel.

Risks

Legumes contain oligosaccharides known as galactans, or complex sugars that the body cannot digest because it lacks the enzyme alpha-galactosidase. This enzyme is needed to break these sugars down. As a result, the consumption of legumes such as chickpeas has been known to cause some people intestinal gas and discomfort.

Anyone who experiences symptoms when eating legumes should introduce them into their diet slowly. Another option is to drain the water used to soak dried legumes. This removes two oligosaccharides, raffinose and stachyose, and eliminates some of the digestive issues.
 

Chickpeas and Potassium

Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High-potassium foods such as chickpeas should be consumed in moderation when taking beta-blockers.

High levels of potassium in the body can pose a serious risk to those with kidney damage or kidneys that are not fully functional. Damaged kidneys may be unable to filter excess potassium from the blood, which could be fatal.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.

If you want to buy chickpeas, then there is an excellent selection online with thousands of customer reviews.

Read original article here: https://www.medicalnewstoday.com/articles/280244.php

]]> <![CDATA[Kale Chips Recipe and 10 Health Benefits of Kale]]> https://www.phmlife.com/blog/kale-chips-recipe-and-10-health-benefits-of-kale/ Thu, 27 Jun 2019 18:34:31 +0000 https://www.phmlife.com/blog/kale-chips-recipe-and-10-health-benefits-of-kale/

10 Health Benefits of Kale

Of all the super healthy greens, kale is king.

It is definitely one of the healthiest and most nutritious plant foods in existence.

Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties.

Here are 10 health benefits of kale that are supported by science.

1. Kale Is Among The Most Nutrient-Dense Foods on The Planet

Kale is a popular vegetable and a member of the cabbage family.

It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.

There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape.

The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

A single cup of raw kale (about 67 grams or 2.4 ounces) contains ( 1):

  • Vitamin A: 206% of the DV (from beta-carotene)
  • Vitamin K: 684% of the DV
  • Vitamin C: 134% of the DV
  • Vitamin B6: 9% of the DV
  • Manganese: 26% of the DV
  • Calcium: 9% of the DV
  • Copper: 10% of the DV
  • Potassium: 9% of the DV
  • Magnesium: 6% of the DV
  • It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.

Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.

SUMMARYKale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.

2. Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol

Kale, like other leafy greens, is very high in antioxidants.

These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols ( 2Trusted Source).

Antioxidants are substances that help counteract oxidative damage by free radicals in the body ( 3Trusted Source).

Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer ( 4).

But many substances that happen to be antioxidants also have other important functions.

This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale ( 5Trusted Source).

These substances have been studied thoroughly in test tubes and animals.

They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few ( 6Trusted Source, 7Trusted Source, 8Trusted Source).

SUMMARYMany powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health.

3. It Is an Excellent Source of Vitamin C

Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body's cells.

For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body.

Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach ( 9).

The truth is, kale is actually one of the world's best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange ( 10).

SUMMARYKale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.

ADVERTISING

4. Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease

Cholesterol has many important functions in the body.

For instance, it is used to make bile acids, which is are substances that help the body digest fats.

The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a fatty meal.

When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.

Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. This reduces the total amount of cholesterol in the body.

Kale actually contains bile acid sequestrants, which can lower cholesterol levels. This might lead to a reduced risk of heart disease over time ( 11).

One study found that drinking kale juice every day for 12 weeks increased HDL (the "good") cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status ( 12).

According to one study, steaming kale dramatically increases the bile acid binding effect. Steamed kale is actually 43% as potent as cholestyramine, a cholesterol-lowering drug that functions in a similar way ( 13).

SUMMARYKale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective.

5. Kale Is One of The World's Best Sources of Vitamin K

Vitamin K is an important nutrient.

It is absolutely critical for blood clotting, and does this by "activating" certain proteins and giving them the ability to bind calcium.

The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin.

Kale is one of the world's best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount.

The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis ( 14).

SUMMARYVitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.

6. There Are Numerous Cancer-Fighting Substances in Kale

Cancer is a terrible disease characterized by the uncontrolled growth of cells.

Kale is actually loaded with compounds that are believed to have protective effects against cancer.

One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level ( 15, 16Trusted Source, 17Trusted Source, 18).

It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer ( 19Trusted Source).

Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers, although the evidence in humans is mixed ( 20Trusted Source, 21Trusted Source).

SUMMARYKale contains substances that have been shown to help fight cancer in test-tube and animal studies, but the human evidence is mixed.

7. Kale Is Very High in Beta-Carotene

Kale is often claimed to be high in vitamin A, but this is not entirely accurate.

It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A (22Trusted Source).

For this reason, kale can be an effective way to increase your body's levels of this very important vitamin ( 23Trusted Source).

SUMMARYKale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.

8. Kale Is a Good Source of Minerals That Most People Don't Get Enough Of

Kale is high in minerals, some of which many people are deficient in.

It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.

It is also a decent source of magnesium, an incredibly important mineral that most people don't get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease ( 24).

Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body's cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease ( 25Trusted Source).

One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed ( 26).

SUMMARYMany important minerals are found in kale, some of which are generally lacking in the modern diet. These include calcium, potassium and magnesium.

9. Kale Is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes

One of the most common consequences of aging is that eyesight gets worse.

Fortunately, there are several nutrients in the diet that can help prevent this from happening.

Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods.

Many studies have shown that people who eat enough lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders ( 27Trusted Source, 28Trusted Source).

SUMMARYKale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.

10. Kale Should Be Able to Help You Lose Weight

Kale has several properties that make it a weight loss friendly food.

It is very low in calories but still provides significant bulk that should help you feel full.

Because of the low calorie and high water content, kale has a low energy density. Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies ( 29Trusted Source, 30Trusted Source).

Kale also contains small amounts of protein and fiber. These are two of the most important nutrients when it comes to losing weight.

Although there is no study directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet.

SUMMARYAs a nutrient-dense, low-calorie food, kale makes an excellent addition to a weight loss diet.

The Bottom Line

Fortunately, adding kale to your diet is relatively simple. You can simply add it to your salads or use it in recipes.

A popular snack is kale chips, where you drizzle some extra virgin olive oil or avocado oil on your kale, add some salt and then bake in it an oven until dry.

It tastes absolutely delicious and makes a great crunchy, super healthy snack.

A lot of people also add kale to their smoothies in order to boost the nutritional value.

At the end of the day, kale is definitely one of the healthiest and most nutritious foods on the planet.

If you want to dramatically boost the amount of nutrients you take in, consider loading up on kale.

]]>

10 Health Benefits of Kale

Of all the super healthy greens, kale is king.

It is definitely one of the healthiest and most nutritious plant foods in existence.

Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties.

Here are 10 health benefits of kale that are supported by science.

1. Kale Is Among The Most Nutrient-Dense Foods on The Planet

Kale is a popular vegetable and a member of the cabbage family.

It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.

There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape.

The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

A single cup of raw kale (about 67 grams or 2.4 ounces) contains ( 1):

  • Vitamin A: 206% of the DV (from beta-carotene)
  • Vitamin K: 684% of the DV
  • Vitamin C: 134% of the DV
  • Vitamin B6: 9% of the DV
  • Manganese: 26% of the DV
  • Calcium: 9% of the DV
  • Copper: 10% of the DV
  • Potassium: 9% of the DV
  • Magnesium: 6% of the DV
  • It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.

Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.

SUMMARYKale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.

2. Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol

Kale, like other leafy greens, is very high in antioxidants.

These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols ( 2Trusted Source).

Antioxidants are substances that help counteract oxidative damage by free radicals in the body ( 3Trusted Source).

Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer ( 4).

But many substances that happen to be antioxidants also have other important functions.

This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale ( 5Trusted Source).

These substances have been studied thoroughly in test tubes and animals.

They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few ( 6Trusted Source, 7Trusted Source, 8Trusted Source).

SUMMARYMany powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health.

3. It Is an Excellent Source of Vitamin C

Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body's cells.

For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body.

Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach ( 9).

The truth is, kale is actually one of the world's best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange ( 10).

SUMMARYKale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.

ADVERTISING

4. Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease

Cholesterol has many important functions in the body.

For instance, it is used to make bile acids, which is are substances that help the body digest fats.

The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a fatty meal.

When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.

Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. This reduces the total amount of cholesterol in the body.

Kale actually contains bile acid sequestrants, which can lower cholesterol levels. This might lead to a reduced risk of heart disease over time ( 11).

One study found that drinking kale juice every day for 12 weeks increased HDL (the "good") cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status ( 12).

According to one study, steaming kale dramatically increases the bile acid binding effect. Steamed kale is actually 43% as potent as cholestyramine, a cholesterol-lowering drug that functions in a similar way ( 13).

SUMMARYKale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective.

5. Kale Is One of The World's Best Sources of Vitamin K

Vitamin K is an important nutrient.

It is absolutely critical for blood clotting, and does this by "activating" certain proteins and giving them the ability to bind calcium.

The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin.

Kale is one of the world's best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount.

The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis ( 14).

SUMMARYVitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.

6. There Are Numerous Cancer-Fighting Substances in Kale

Cancer is a terrible disease characterized by the uncontrolled growth of cells.

Kale is actually loaded with compounds that are believed to have protective effects against cancer.

One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level ( 15, 16Trusted Source, 17Trusted Source, 18).

It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer ( 19Trusted Source).

Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers, although the evidence in humans is mixed ( 20Trusted Source, 21Trusted Source).

SUMMARYKale contains substances that have been shown to help fight cancer in test-tube and animal studies, but the human evidence is mixed.

7. Kale Is Very High in Beta-Carotene

Kale is often claimed to be high in vitamin A, but this is not entirely accurate.

It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A (22Trusted Source).

For this reason, kale can be an effective way to increase your body's levels of this very important vitamin ( 23Trusted Source).

SUMMARYKale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.

8. Kale Is a Good Source of Minerals That Most People Don't Get Enough Of

Kale is high in minerals, some of which many people are deficient in.

It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.

It is also a decent source of magnesium, an incredibly important mineral that most people don't get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease ( 24).

Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body's cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease ( 25Trusted Source).

One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed ( 26).

SUMMARYMany important minerals are found in kale, some of which are generally lacking in the modern diet. These include calcium, potassium and magnesium.

9. Kale Is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes

One of the most common consequences of aging is that eyesight gets worse.

Fortunately, there are several nutrients in the diet that can help prevent this from happening.

Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods.

Many studies have shown that people who eat enough lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders ( 27Trusted Source, 28Trusted Source).

SUMMARYKale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.

10. Kale Should Be Able to Help You Lose Weight

Kale has several properties that make it a weight loss friendly food.

It is very low in calories but still provides significant bulk that should help you feel full.

Because of the low calorie and high water content, kale has a low energy density. Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies ( 29Trusted Source, 30Trusted Source).

Kale also contains small amounts of protein and fiber. These are two of the most important nutrients when it comes to losing weight.

Although there is no study directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet.

SUMMARYAs a nutrient-dense, low-calorie food, kale makes an excellent addition to a weight loss diet.

The Bottom Line

Fortunately, adding kale to your diet is relatively simple. You can simply add it to your salads or use it in recipes.

A popular snack is kale chips, where you drizzle some extra virgin olive oil or avocado oil on your kale, add some salt and then bake in it an oven until dry.

It tastes absolutely delicious and makes a great crunchy, super healthy snack.

A lot of people also add kale to their smoothies in order to boost the nutritional value.

At the end of the day, kale is definitely one of the healthiest and most nutritious foods on the planet.

If you want to dramatically boost the amount of nutrients you take in, consider loading up on kale.

]]> <![CDATA[​Ultra-processed foods linked to increased cancer risk]]> https://www.phmlife.com/blog/ultraprocessed-foods-linked-to-increased-cancer-risk/ Wed, 19 Jun 2019 14:01:29 +0000 https://www.phmlife.com/blog/ultraprocessed-foods-linked-to-increased-cancer-risk/ Ultra-processed foods linked to increased cancer risk

By Jen Christensen, CNN

(CNN)Ultra-processed foods are not known for their health qualities. We know this, yet it's hard to resist the doughnuts your kind colleague brought into the office. Now, research published Wednesday in the BMJ may give you at least a longer pause before you pick the pink one with sprinkles.

Researchers discovered that people who eat more ultra-processed foods have a higher risk of cancer. Such foods are the ones with unrecognizable and unpronounceable words on the list of ingredients -- anything from the candy that turns your tongue blue to healthier-sounding canned soups packed with artificial flavors, additives or emulsifiers. Most food is processed to some degree, but ultra-processed foods are typically much more calorie-, sodium- and sugar-packed.

Research has long showed that people who live on ultra-processed food tend to be more obese and overweight. They're also more likely to have heart and circulation problems or diabetes, studies have found. Eating a lot of processed meat like hot dogs has also been tied to an increased risk of colorectal cancer.

Researchers saw this new cancer link when they analyzed 24-hour dietary records of nearly 105,000 adults in the NutriNet-Sante cohort , a general population group in France. The individuals recorded what they ate from a list of 3,300 food items that were then categorized by how processed they were, using a system called NOVA.

What the scientists found was that a 10% increase in the proportion of ultra-processed foods in the diet was associated with a significant increase of greater than 10% in risks for overall cancer and breast cancer.

"Ultra-processed fats and sauces, sugary products and drinks were associated with an increased risk of overall cancer," the study says. "Ultra-processed sugary products were associated with an increased risk of breast cancer."

People who tended to eat more ultra-processed food also tended to smoke more and exercise less than the others, but the authors controlled for these issues and still found the elevated cancer risk.

"It was quite surprising, the strength of the results. They were really strongly associated, and we did many sensitive analysis and adjusted the findings for many co-factors, and still, the results here were quite concerning," study co-author Mathilde Touvier said.

"What people eat is an expression of their lifestyle in general and may not be causatively linked to the risk of cancer. So it is necessary to rule out what are called cofounding factors," said Tom Sanders, scientific governor of the British Nutrition Foundation and an emeritus professor at King's College London.

Sanders, who was not involved in the study, said the authors made statistical adjustments to accommodate for some of that, but he cautions that "the approach of categorizing dietary patterns that depend on industrially processed food in relation to disease risk is novel but probably needs refining before it can be translated into practical dietary advice."

The nonprofit trade group Association of Food Industries did not respond to requests for comment.

Marji McCullough, strategic director of nutritional epidemiology at the American Cancer Society, suggests caution about interpreting what is responsible for the cancer risk associatedwith ultra-processed food.

"This study doesn't mean that people should think 'if I eat this cracker, I'm going to get cancer,' " McCullough said. "The overriding message of this study was really to look at an overall diet pattern rather than a specific ingredient, and it supports a lot of what we already know."

For example, she said, people eating more highly processed foods are probably eating fewer healthy foods, which may help prevent cancer. Nutritionists recommend a diet rich in whole grains, whole fruits and vegetables instead of foods that have little nutritional value.

Touvier also noted that it's an observational study, meaning scientists don't know what exactly is causing the increased cancer risk, but her group at the Sorbonne Paris Cité Epidemiology and Statistics Research Center plans to look closer at what the connection may be. "The challenge now is to disentangle the different foods and understand this relationship to see what specifically is having this effect."

Animal studies have shown that some additives are "quite good candidates" for being carcinogenic, Touvier said, "but that would need to be seen if they are also carcinogenic in the human population."

If you are starting to worry about what you've brought for lunch, Touvier cautions not to be "too alarmist" about this research.

However, ultra-processed foods occupy a growing part of the world's diet. A 2016 study found that 60% of the calories in the average American diet come from this kind of food. A 2017 study found that they make up 50% of the Canadian diet, and they make up more than 50% of the UK diet. And more of the developing world is starting to eat this way.

A balanced and diversified diet should be considered one of the most important public health priorities, the authors advise. "Eat real food and try to limit ultra processed items," Touvier said. "At least until we know more."

See original here: https://www.cnn.com/2018/02/14/health/ultra-proce...

]]> Ultra-processed foods linked to increased cancer risk

By Jen Christensen, CNN

(CNN)Ultra-processed foods are not known for their health qualities. We know this, yet it's hard to resist the doughnuts your kind colleague brought into the office. Now, research published Wednesday in the BMJ may give you at least a longer pause before you pick the pink one with sprinkles.

Researchers discovered that people who eat more ultra-processed foods have a higher risk of cancer. Such foods are the ones with unrecognizable and unpronounceable words on the list of ingredients -- anything from the candy that turns your tongue blue to healthier-sounding canned soups packed with artificial flavors, additives or emulsifiers. Most food is processed to some degree, but ultra-processed foods are typically much more calorie-, sodium- and sugar-packed.

Research has long showed that people who live on ultra-processed food tend to be more obese and overweight. They're also more likely to have heart and circulation problems or diabetes, studies have found. Eating a lot of processed meat like hot dogs has also been tied to an increased risk of colorectal cancer.

Researchers saw this new cancer link when they analyzed 24-hour dietary records of nearly 105,000 adults in the NutriNet-Sante cohort , a general population group in France. The individuals recorded what they ate from a list of 3,300 food items that were then categorized by how processed they were, using a system called NOVA.

What the scientists found was that a 10% increase in the proportion of ultra-processed foods in the diet was associated with a significant increase of greater than 10% in risks for overall cancer and breast cancer.

"Ultra-processed fats and sauces, sugary products and drinks were associated with an increased risk of overall cancer," the study says. "Ultra-processed sugary products were associated with an increased risk of breast cancer."

People who tended to eat more ultra-processed food also tended to smoke more and exercise less than the others, but the authors controlled for these issues and still found the elevated cancer risk.

"It was quite surprising, the strength of the results. They were really strongly associated, and we did many sensitive analysis and adjusted the findings for many co-factors, and still, the results here were quite concerning," study co-author Mathilde Touvier said.

"What people eat is an expression of their lifestyle in general and may not be causatively linked to the risk of cancer. So it is necessary to rule out what are called cofounding factors," said Tom Sanders, scientific governor of the British Nutrition Foundation and an emeritus professor at King's College London.

Sanders, who was not involved in the study, said the authors made statistical adjustments to accommodate for some of that, but he cautions that "the approach of categorizing dietary patterns that depend on industrially processed food in relation to disease risk is novel but probably needs refining before it can be translated into practical dietary advice."

The nonprofit trade group Association of Food Industries did not respond to requests for comment.

Marji McCullough, strategic director of nutritional epidemiology at the American Cancer Society, suggests caution about interpreting what is responsible for the cancer risk associatedwith ultra-processed food.

"This study doesn't mean that people should think 'if I eat this cracker, I'm going to get cancer,' " McCullough said. "The overriding message of this study was really to look at an overall diet pattern rather than a specific ingredient, and it supports a lot of what we already know."

For example, she said, people eating more highly processed foods are probably eating fewer healthy foods, which may help prevent cancer. Nutritionists recommend a diet rich in whole grains, whole fruits and vegetables instead of foods that have little nutritional value.

Touvier also noted that it's an observational study, meaning scientists don't know what exactly is causing the increased cancer risk, but her group at the Sorbonne Paris Cité Epidemiology and Statistics Research Center plans to look closer at what the connection may be. "The challenge now is to disentangle the different foods and understand this relationship to see what specifically is having this effect."

Animal studies have shown that some additives are "quite good candidates" for being carcinogenic, Touvier said, "but that would need to be seen if they are also carcinogenic in the human population."

If you are starting to worry about what you've brought for lunch, Touvier cautions not to be "too alarmist" about this research.

However, ultra-processed foods occupy a growing part of the world's diet. A 2016 study found that 60% of the calories in the average American diet come from this kind of food. A 2017 study found that they make up 50% of the Canadian diet, and they make up more than 50% of the UK diet. And more of the developing world is starting to eat this way.

A balanced and diversified diet should be considered one of the most important public health priorities, the authors advise. "Eat real food and try to limit ultra processed items," Touvier said. "At least until we know more."

See original here: https://www.cnn.com/2018/02/14/health/ultra-proce...

]]> <![CDATA[The Important Difference Between Omega-3s, Omega-6s and Omega-9s]]> https://www.phmlife.com/blog/the-important-difference-between-omega3s-omega6s-and-omega9s/ Thu, 25 Apr 2019 14:16:04 +0000 https://www.phmlife.com/blog/the-important-difference-between-omega3s-omega6s-and-omega9s/ Opti Oils

Between all the acronyms and numbers used to classify healthy fats, it can be hard to keep straight what is really good for you, and especially what you really need. Along with Dr. Young, we have written on this topic in the past, but a refresher always seems to be in order. We thought this time you might enjoy an article from a popular source—Dr. Oz:
 

 

The Important Difference Between Omega-3s, Omega-6s and Omega-9s

We’re cutting through the confusion. Here’s how to get the right balance of essential fatty acids in your diet.

By Dr. Oz and Dr. Roizen

We talk often about the health and beauty benefits of omega-3 fatty acids. They’re great for your skin because they boost moisture levels and keep down inflammation that can lead to redness, breakouts and aging. That same anti-inflammatory power is also important for your long-term health, decreasing your risk of eye problems like macular degeneration, gum disease and brain rot. The types of omega-3s that you get from fish like salmon and ocean trout (the only two fish in North American with predictable omega-3s). . .help maintain brain health and cognitive function.
 
And then there’s omega-6 fatty acid, which you hear about slightly less often and which present a slightly (OK, more than slightly) more complicated picture.

Omega-6s are, like omega-3s, polyunsaturated fatty acids (PUFAs) and are found in many of the same sources. At the proper intakes, omega-6s play a really important role in supporting your immune system, providing material needed to produce hormones. But here’s the rub: Too much omega-6 is bad for you. That’s right, some is necessary, but too much is a hazard. Confusing, isn’t it?
 

A Question of Balance

It may all come down to ratios. The data aren't good enough to be 100 percent sure, but they're very persuasive. Both omega-3 and omega-6 fatty acids are considered “essential nutrients,” which means that our bodies require them, but cannot produce them and need to get them through food. Ideally, we should get about the same amount of omega-6s and omega-3s in our diets; a ratio of about 1-to-1 is what our ancestors ate, and thus is postulated to be best (and something in the neighborhood of 4:1 is still pretty good). The problem is that your average American doesn’t get equal amounts of each fatty acid. Not even close. In fact, most estimates say, and the National Nutrition surveys find, that typical Americans who eat a typical Western diet get 15 to 25 times more omega-6s than omega-3s. That may be bad news.
 

Omega-9 fatty acids are considered "non-essential nutrients," meaning that the body can produce them on its own, so we don't need to get them from foods or supplements. Omega-9s are found in olive oil.
 
Now, we’re not going to pretend that it’s easy to know exactly what ratio of fatty acids you’re getting in your diet, and the only way to know for sure what you’ve got in your system is to do a certain blood test. But the best way to manage your intake is to focus on eating as many omega-3-rich foods as you can, while limiting the foods that skew too far toward omega-6s.
 
Use this guide to make wise decisions and keep your omegas from getting mega out of whack.
 
Foods With a Healthy Balance of Omega-3s and Omega-6s

  • Walnuts
  • Chia
  • Wild Salmon
  • Herring
  • Ocean Trout
  • Fish Oil
  • Krill Oil
  • Flax seeds and flaxseed oil 

 
Foods With Too Many Omega-6s and Not Enough Omega-3s

  • Corn oil
  • Safflower oil
  • Most non-trans fat margarines
  • Packaged snack foods
  • Most fried foods

Sources: https://www.doctoroz.com/article/important-difference-between-omega-3s-omega-6s-and-omega-9s-and-why-you-should-care

]]> Opti Oils

Between all the acronyms and numbers used to classify healthy fats, it can be hard to keep straight what is really good for you, and especially what you really need. Along with Dr. Young, we have written on this topic in the past, but a refresher always seems to be in order. We thought this time you might enjoy an article from a popular source—Dr. Oz:
 

 

The Important Difference Between Omega-3s, Omega-6s and Omega-9s

We’re cutting through the confusion. Here’s how to get the right balance of essential fatty acids in your diet.

By Dr. Oz and Dr. Roizen

We talk often about the health and beauty benefits of omega-3 fatty acids. They’re great for your skin because they boost moisture levels and keep down inflammation that can lead to redness, breakouts and aging. That same anti-inflammatory power is also important for your long-term health, decreasing your risk of eye problems like macular degeneration, gum disease and brain rot. The types of omega-3s that you get from fish like salmon and ocean trout (the only two fish in North American with predictable omega-3s). . .help maintain brain health and cognitive function.
 
And then there’s omega-6 fatty acid, which you hear about slightly less often and which present a slightly (OK, more than slightly) more complicated picture.

Omega-6s are, like omega-3s, polyunsaturated fatty acids (PUFAs) and are found in many of the same sources. At the proper intakes, omega-6s play a really important role in supporting your immune system, providing material needed to produce hormones. But here’s the rub: Too much omega-6 is bad for you. That’s right, some is necessary, but too much is a hazard. Confusing, isn’t it?
 

A Question of Balance

It may all come down to ratios. The data aren't good enough to be 100 percent sure, but they're very persuasive. Both omega-3 and omega-6 fatty acids are considered “essential nutrients,” which means that our bodies require them, but cannot produce them and need to get them through food. Ideally, we should get about the same amount of omega-6s and omega-3s in our diets; a ratio of about 1-to-1 is what our ancestors ate, and thus is postulated to be best (and something in the neighborhood of 4:1 is still pretty good). The problem is that your average American doesn’t get equal amounts of each fatty acid. Not even close. In fact, most estimates say, and the National Nutrition surveys find, that typical Americans who eat a typical Western diet get 15 to 25 times more omega-6s than omega-3s. That may be bad news.
 

Omega-9 fatty acids are considered "non-essential nutrients," meaning that the body can produce them on its own, so we don't need to get them from foods or supplements. Omega-9s are found in olive oil.
 
Now, we’re not going to pretend that it’s easy to know exactly what ratio of fatty acids you’re getting in your diet, and the only way to know for sure what you’ve got in your system is to do a certain blood test. But the best way to manage your intake is to focus on eating as many omega-3-rich foods as you can, while limiting the foods that skew too far toward omega-6s.
 
Use this guide to make wise decisions and keep your omegas from getting mega out of whack.
 
Foods With a Healthy Balance of Omega-3s and Omega-6s

  • Walnuts
  • Chia
  • Wild Salmon
  • Herring
  • Ocean Trout
  • Fish Oil
  • Krill Oil
  • Flax seeds and flaxseed oil 

 
Foods With Too Many Omega-6s and Not Enough Omega-3s

  • Corn oil
  • Safflower oil
  • Most non-trans fat margarines
  • Packaged snack foods
  • Most fried foods

Sources: https://www.doctoroz.com/article/important-difference-between-omega-3s-omega-6s-and-omega-9s-and-why-you-should-care

]]> <![CDATA[Avocados: History of an unlikely but legitimate healthy food craze]]> https://www.phmlife.com/blog/avocados-history-of-an-unlikely-but-legitimate-healthy-food-craze/ Thu, 18 Apr 2019 12:58:29 +0000 https://www.phmlife.com/blog/avocados-history-of-an-unlikely-but-legitimate-healthy-food-craze/ Avocados: History of an unlikely but legitimate healthy food craze

By Jacqueline Howard, CNN

(CNN)From California to Manila, avocados are a common ingredient on restaurant menus around the world.

They can be found not only spread on toast and tacos but in ice cream, smoothies, hummus and even pasta sauce.

The consumption of avocados in the United States, has been climbing since 1989, when only about 1.1 pounds were consumed per capita, according to the Agriculture Marketing Resource Center, a research group that receives grants from the US Department of Agriculture.

By 2014, about 7 pounds were consumed per capita, and now avocados are a popular food item -- especially due to their health benefits. But what exactly makes them good for you?

"Avocados are a fruit and one of the few fruits that are high in fat and low in sugar," said Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program in Rochester, Minnesota, and a specialist in nutrition and preventive medicine.

"Along with nuts, olive oil and canola oil, the fat content in avocados are predominantly monounsaturated fat, which is responsible for many ... health benefits," he said. "Avocados also contain other nutrients including B vitamins, vitamin E, vitamin C, copper and fiber, which add to their health benefits. They have a higher potassium content than bananas."

Yet long before the green-hued fruit became a modern-day health food staple, the history of the avocado was preserved in the Americas some 10,000 years ago.

The avocado's name is thought to come from the Aztec word ahuacatl, which means testicle, according to Merriam-Webster dictionary. The name presumably is tied to the shape of avocados.

E-Commerce guide by Underscored: 17 items every avocado lover needs

When Spanish conquistadores arrived in the Americas, avocados attracted their attention, leading to the earliest-known written description of the fruit published in Sevilla in the early 1500s by explorer Martín Fernández de Enciso.

Yet before the avocado was distributed throughout Spanish colonies, Europe and the United States, the fruit was consumed for taste as well as for health, according to a 2007 article in the Harvard Papers in Botany.

In 1605, Spanish soldier and poet Garcilazo de la Vega described the avocado as "delicious and very healthy for sick people," according to the article. De la Vega could have been on to something, as avocados are now seen as a source of the healthy dietary monounsaturated fat.

Monounsaturated fats are good for your health in many ways, such as helping lower your "bad" LDL cholesterol levels and being high in vitamin E, which promotes healthy vision, a healthy immune system and other benefits, according to the US National Library of Medicine.

"In addition, the relatively high fat content in avocados is associated with a low glycemic response, which is the tendency of a food to raise blood glucose," Hensrud said. "Evidence from large populations studies suggests that consumption of monounsaturated fats such as contained in avocados decreases overall mortality."

How could you get those health benefits? Avocado toast has become a trendy way to consume the buttery fruit in the US, but Jenna Stangland, a registered dietitian at the physical therapy clinic Viverant in the Minneapolis area, said there are many other ways to include avocado in your daily diet.

"Avocado oil I think is getting to be easier to find in the grocery stores and more common as a type of oil to use in cooking or a marinade or as an ingredient in a homemade salad dressing, and then that oil contains the healthier fats rather than an oil that would have higher saturated fats," Stangland said. Avocado has a very high smoke point, the temperature at which oil starts to smoke, which makes it a good choice for cooking.

"It's common to do fruit and yogurt and ice cubes in smoothies, but ... adding that avocado adds a really nice creaminess plus a healthy fat that might not be in a smoothie otherwise," she said. "Another one that I've tried, I haven't made myself, are avocado pops. ... It's like a frozen treat that includes that healthy fat."

However, because avocados are high in calories, Stangland cautions to watch portion sizes. For instance, topping a salad with about a half-cup of avocado adds 117 calories to your meal.

"Just doing a layer of the avocado on the toast comes out to be about a serving," Stangland said. "At restaurants, or even preparing a dish at home, putting sliced avocado on top of a fish or on top of a salad, it can be really easy to just slice up the whole avocado to put it on top of the salad, and then that's going to be a lot more dense in calories."

Avocados: First ingredient in Doc Broc's SuperGreens

pH Miracle's Doc Broc’s SuperGreens are PACKED WITH AVOCADO and other nutrient-rich greens like broccoli sprouts, collard greens, okra, shave grass, couch grass, and more, there’s A LOT to love.

This nutrient-dense product is the #1 way to add quality variety and quantity to your daily intake of beneficial greens. You can enjoy them year-round.

Here are just 10 reasons to love Doc Broc’s SuperGreens:

1) Nutrition Boost – High nutrient value with vitamins, minerals, proteins and more.
2) Alkalizing Effect – Electron rich for alkalizing effect on the body.
3) Defend Against Cancer – Chlorophyll content linked to cancer prevention.
4) Resist Diabetes – Vitamin K content linked to insulin resistance.
5) Mental Sharpness – Improve focus and clarity.
6) Feel Full – Excellent Source of Fiber.
7) Cell Power – Energizes, oxygenates, and hydrates cells.
8) Defy Age – Healthier hair, skin and nails from vitamins like vitamin C.
9) Improve Digestion – Acts as a catalyst to support chemical chain reactions in the body.
10) Lose Weight – Combined effects of reasons 1-9, plus low in calories.

Original CNN article:  https://www.cnn.com/2017/12/08/health/avocados-hea...

]]> Avocados: History of an unlikely but legitimate healthy food craze

By Jacqueline Howard, CNN

(CNN)From California to Manila, avocados are a common ingredient on restaurant menus around the world.

They can be found not only spread on toast and tacos but in ice cream, smoothies, hummus and even pasta sauce.

The consumption of avocados in the United States, has been climbing since 1989, when only about 1.1 pounds were consumed per capita, according to the Agriculture Marketing Resource Center, a research group that receives grants from the US Department of Agriculture.

By 2014, about 7 pounds were consumed per capita, and now avocados are a popular food item -- especially due to their health benefits. But what exactly makes them good for you?

"Avocados are a fruit and one of the few fruits that are high in fat and low in sugar," said Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program in Rochester, Minnesota, and a specialist in nutrition and preventive medicine.

"Along with nuts, olive oil and canola oil, the fat content in avocados are predominantly monounsaturated fat, which is responsible for many ... health benefits," he said. "Avocados also contain other nutrients including B vitamins, vitamin E, vitamin C, copper and fiber, which add to their health benefits. They have a higher potassium content than bananas."

Yet long before the green-hued fruit became a modern-day health food staple, the history of the avocado was preserved in the Americas some 10,000 years ago.

The avocado's name is thought to come from the Aztec word ahuacatl, which means testicle, according to Merriam-Webster dictionary. The name presumably is tied to the shape of avocados.

E-Commerce guide by Underscored: 17 items every avocado lover needs

When Spanish conquistadores arrived in the Americas, avocados attracted their attention, leading to the earliest-known written description of the fruit published in Sevilla in the early 1500s by explorer Martín Fernández de Enciso.

Yet before the avocado was distributed throughout Spanish colonies, Europe and the United States, the fruit was consumed for taste as well as for health, according to a 2007 article in the Harvard Papers in Botany.

In 1605, Spanish soldier and poet Garcilazo de la Vega described the avocado as "delicious and very healthy for sick people," according to the article. De la Vega could have been on to something, as avocados are now seen as a source of the healthy dietary monounsaturated fat.

Monounsaturated fats are good for your health in many ways, such as helping lower your "bad" LDL cholesterol levels and being high in vitamin E, which promotes healthy vision, a healthy immune system and other benefits, according to the US National Library of Medicine.

"In addition, the relatively high fat content in avocados is associated with a low glycemic response, which is the tendency of a food to raise blood glucose," Hensrud said. "Evidence from large populations studies suggests that consumption of monounsaturated fats such as contained in avocados decreases overall mortality."

How could you get those health benefits? Avocado toast has become a trendy way to consume the buttery fruit in the US, but Jenna Stangland, a registered dietitian at the physical therapy clinic Viverant in the Minneapolis area, said there are many other ways to include avocado in your daily diet.

"Avocado oil I think is getting to be easier to find in the grocery stores and more common as a type of oil to use in cooking or a marinade or as an ingredient in a homemade salad dressing, and then that oil contains the healthier fats rather than an oil that would have higher saturated fats," Stangland said. Avocado has a very high smoke point, the temperature at which oil starts to smoke, which makes it a good choice for cooking.

"It's common to do fruit and yogurt and ice cubes in smoothies, but ... adding that avocado adds a really nice creaminess plus a healthy fat that might not be in a smoothie otherwise," she said. "Another one that I've tried, I haven't made myself, are avocado pops. ... It's like a frozen treat that includes that healthy fat."

However, because avocados are high in calories, Stangland cautions to watch portion sizes. For instance, topping a salad with about a half-cup of avocado adds 117 calories to your meal.

"Just doing a layer of the avocado on the toast comes out to be about a serving," Stangland said. "At restaurants, or even preparing a dish at home, putting sliced avocado on top of a fish or on top of a salad, it can be really easy to just slice up the whole avocado to put it on top of the salad, and then that's going to be a lot more dense in calories."

Avocados: First ingredient in Doc Broc's SuperGreens

pH Miracle's Doc Broc’s SuperGreens are PACKED WITH AVOCADO and other nutrient-rich greens like broccoli sprouts, collard greens, okra, shave grass, couch grass, and more, there’s A LOT to love.

This nutrient-dense product is the #1 way to add quality variety and quantity to your daily intake of beneficial greens. You can enjoy them year-round.

Here are just 10 reasons to love Doc Broc’s SuperGreens:

1) Nutrition Boost – High nutrient value with vitamins, minerals, proteins and more.
2) Alkalizing Effect – Electron rich for alkalizing effect on the body.
3) Defend Against Cancer – Chlorophyll content linked to cancer prevention.
4) Resist Diabetes – Vitamin K content linked to insulin resistance.
5) Mental Sharpness – Improve focus and clarity.
6) Feel Full – Excellent Source of Fiber.
7) Cell Power – Energizes, oxygenates, and hydrates cells.
8) Defy Age – Healthier hair, skin and nails from vitamins like vitamin C.
9) Improve Digestion – Acts as a catalyst to support chemical chain reactions in the body.
10) Lose Weight – Combined effects of reasons 1-9, plus low in calories.

Original CNN article:  https://www.cnn.com/2017/12/08/health/avocados-hea...

]]> <![CDATA[​Sugary drinks linked to higher risk of premature death, especially for women, study says]]> https://www.phmlife.com/blog/sugary-drinks-linked-to-higher-risk-of-premature-death-especially-for-women-study-says/ Wed, 20 Mar 2019 15:20:01 +0000 https://www.phmlife.com/blog/sugary-drinks-linked-to-higher-risk-of-premature-death-especially-for-women-study-says/ Sugary drinks linked to higher risk of premature death, especially for women, study says

By Dr. Edith Bracho-Sanchez, CNN


(CNN)Frequent consumption of sugary drinks such as sodas, sports drinks and juice is linked to an increased risk of premature death from cardiovascular disease and, to a lesser extent, from cancer, according to new research.

Compared with women who had sugary beverages less than once per month, those who had more than two servings a day -- defined as a standard glass, bottle or can -- had a 63% increased risk of premature death, according to a study published Monday in the journal Circulation. Men who did the same had a 29% increase in risk.

Those who consumed more than one sugary beverage per month but fewer than two per day seemed to experience a dose effect: the more they drank, the greater the risk. The association weakened but remained true when researchers adjusted for lifestyle factors including dietary factors and physical activity, demographics and family history of Type 2 diabetes.

Drink Greens

"There's been previous studies that have shown strong and consistent links between the consumption of sweetened beverages and weight gain, Type 2 diabetes, as well as other cardiometabolic conditions such as heart disease and stroke," said lead study author Vasanti Malik, a research scientist and adjunct lecturer in the Department of Nutrition in the Harvard T.H. Chan School of Public Health. The next step, Malik explains, was to examine how sugary beverages relate to the risk of premature death.

The researchers used data from 37,716 American men in the Health Professionals follow-up study -- which started in 1986 -- and 80,647 American women in the Nurses' Health Study -- which started in 1976. The results are a snapshot of the halfway point of the studies in 1994.

The main cause of premature death in the new research was cardiovascular disease, followed by cancer, primarily of the colon and breast, according to the study.

Overall, the consumption of sugary beverages was found to increase the risk of premature death from cardiovascular disease by 31% and from cancer by 18% when the group who drank more than two per day was compared with those who had fewer than one per month.

The researchers also examined the effects of artificially sweetened beverages, considered by many to be a safer alternative to sugary drinks.

Substituting one sugary beverage per day with an artificially sweetened one was found to lower the risk of premature death, but drinking four or more artificially sweetened beverages increased the risk of premature death from cardiovascular disease in women. The same effect was not seen for men, and it was not seen for the risk of dying from cancer.

A similar study published last month based on the Women's Health Initiative, a long-term national study, found an association between drinking two or more artificially sweetened beverages per day and an increase in the risk of strokes, heart attacks and premature deaths in women over 50.

Both studies indicate a link between artificially sweetened beverages and women's risk of death, said Yasmin Mossavar-Rahmani, associate professor in the Department of Epidemiology and Population Health at Albert Einstein College of Medicine, who was author of last month's study.

Exactly what is different about women that increases the association between consuming artificially sweetened beverages and the risk of dying prematurely, requires more research, Mossavar-Rahmani said.

Because it is observational, the new study cannot establish cause and effect, Malik said.

Robert Rankin, president of the Calorie Control Council, an organization representing the low- and reduced-calorie food and beverage industry, cautions against drawing conclusions from this and other observational studies.

"It is likely study subjects were already at a greater risk for these conditions and chose low-calorie sweetened beverages to manage their calorie and sugar intake, as these products are proven safe and beneficial for those managing their weight and blood glucose levels," he said in a statement.

William Dermody Jr., a spokesman for the American Beverage Association, said in a statement that "Soft drinks, like all the beverages made by our industry, are safe to consume as part of a balanced diet.

"The sugar used in our beverages is the same as sugar used in other food products. We don't think anyone should overconsume sugar, that's why we're working to reduce the sugar people consume from beverages across the country. ... [L&91;ow- and no-calorie sweeteners have been repeatedly confirmed as safe by regulatory bodies around the world," he added.

Given prior research on the effects of sugary drinks on weight gain, Type 2 diabetes, heart disease and stroke, Malik said her team's new findings provide further evidence that consumers should strive to cut back on their consumption.

CNN's Sandee LaMotte contributed to this report.

https://www.cnn.com/2019/03/18/health/sugary-drink...

]]> Sugary drinks linked to higher risk of premature death, especially for women, study says

By Dr. Edith Bracho-Sanchez, CNN


(CNN)Frequent consumption of sugary drinks such as sodas, sports drinks and juice is linked to an increased risk of premature death from cardiovascular disease and, to a lesser extent, from cancer, according to new research.

Compared with women who had sugary beverages less than once per month, those who had more than two servings a day -- defined as a standard glass, bottle or can -- had a 63% increased risk of premature death, according to a study published Monday in the journal Circulation. Men who did the same had a 29% increase in risk.

Those who consumed more than one sugary beverage per month but fewer than two per day seemed to experience a dose effect: the more they drank, the greater the risk. The association weakened but remained true when researchers adjusted for lifestyle factors including dietary factors and physical activity, demographics and family history of Type 2 diabetes.

Drink Greens

"There's been previous studies that have shown strong and consistent links between the consumption of sweetened beverages and weight gain, Type 2 diabetes, as well as other cardiometabolic conditions such as heart disease and stroke," said lead study author Vasanti Malik, a research scientist and adjunct lecturer in the Department of Nutrition in the Harvard T.H. Chan School of Public Health. The next step, Malik explains, was to examine how sugary beverages relate to the risk of premature death.

The researchers used data from 37,716 American men in the Health Professionals follow-up study -- which started in 1986 -- and 80,647 American women in the Nurses' Health Study -- which started in 1976. The results are a snapshot of the halfway point of the studies in 1994.

The main cause of premature death in the new research was cardiovascular disease, followed by cancer, primarily of the colon and breast, according to the study.

Overall, the consumption of sugary beverages was found to increase the risk of premature death from cardiovascular disease by 31% and from cancer by 18% when the group who drank more than two per day was compared with those who had fewer than one per month.

The researchers also examined the effects of artificially sweetened beverages, considered by many to be a safer alternative to sugary drinks.

Substituting one sugary beverage per day with an artificially sweetened one was found to lower the risk of premature death, but drinking four or more artificially sweetened beverages increased the risk of premature death from cardiovascular disease in women. The same effect was not seen for men, and it was not seen for the risk of dying from cancer.

A similar study published last month based on the Women's Health Initiative, a long-term national study, found an association between drinking two or more artificially sweetened beverages per day and an increase in the risk of strokes, heart attacks and premature deaths in women over 50.

Both studies indicate a link between artificially sweetened beverages and women's risk of death, said Yasmin Mossavar-Rahmani, associate professor in the Department of Epidemiology and Population Health at Albert Einstein College of Medicine, who was author of last month's study.

Exactly what is different about women that increases the association between consuming artificially sweetened beverages and the risk of dying prematurely, requires more research, Mossavar-Rahmani said.

Because it is observational, the new study cannot establish cause and effect, Malik said.

Robert Rankin, president of the Calorie Control Council, an organization representing the low- and reduced-calorie food and beverage industry, cautions against drawing conclusions from this and other observational studies.

"It is likely study subjects were already at a greater risk for these conditions and chose low-calorie sweetened beverages to manage their calorie and sugar intake, as these products are proven safe and beneficial for those managing their weight and blood glucose levels," he said in a statement.

William Dermody Jr., a spokesman for the American Beverage Association, said in a statement that "Soft drinks, like all the beverages made by our industry, are safe to consume as part of a balanced diet.

"The sugar used in our beverages is the same as sugar used in other food products. We don't think anyone should overconsume sugar, that's why we're working to reduce the sugar people consume from beverages across the country. ... [L&91;ow- and no-calorie sweeteners have been repeatedly confirmed as safe by regulatory bodies around the world," he added.

Given prior research on the effects of sugary drinks on weight gain, Type 2 diabetes, heart disease and stroke, Malik said her team's new findings provide further evidence that consumers should strive to cut back on their consumption.

CNN's Sandee LaMotte contributed to this report.

https://www.cnn.com/2019/03/18/health/sugary-drink...

]]> <![CDATA[5 ANTI-ACID JUICE RECIPES TO FIGHT HEART DISEASE AND CANCER!]]> https://www.phmlife.com/blog/5-antiacid-juice-recipes-to-fight-heart-disease-and-cancer/ Thu, 07 Mar 2019 14:28:10 +0000 https://www.phmlife.com/blog/5-antiacid-juice-recipes-to-fight-heart-disease-and-cancer/ Heart disease and cancer are currently categorized as the top two health conditions that have claimed most lives in the world. 95% of heart disease and cancer is a result of what one eats, drinks and thinks. Only 5% of all heart attacks, strokes or cancers are genetic. In fact, that 5% is triggered by what one is eating, drinking and thinking.

Therefore, 100% of all sickness and disease is a consequence of what you eat, what you drink and what you think. You decide your own health, energy and vitality or your sickness and disease with your thoughts, your words and your deeds.

The presence of unhealthy or cancerous cells in your body is NOT permanent because it depends on you, your lifestyle and dietary habits that determines whether or not a healthy cell becomes inflamed, degenerative and cancerous. The health of your body cells that make up all your tissues, organs and glands is determined by the environment they reside. Therefore the human body cell is only as healthy as its alkaline environment.

Bottomline, you are alkaline by design and acidic by function.

Breathing, thinking, eating, drinking and moving all produce acidic waste products if NOT eliminated via the four channels of elimination will buildup and damage healthy body cells causing them to become unhealthy or cancerous body cells. You see, inflammation is caused by acidity and inflammation is the spark that ignites all sickness and disease, including a heart or cancerous condition.

It is important to recognize that preventing and reversing a heart or cancerous condition can only happen when you are willing to embrace an alkaline lifestyle and diet.

To help you on your journey for extraordinary health and vitality free from all sickness and disease, including heart disease and cancer, I want to share with you a list 5 alkalizing juices that will support you on this journey!

Cucumber, parsley, kale and spinach

To prevent the onset of an acidic condition juicing and/or eating sliced cucumbers with sea salt, parsley, kale and spinach is recommended. These ingredients perform various inputs of nutrients to the body, such as vitamin A, B and E and various minerals such as magnesium, potassium and calcium.

0

Ingredients for Juicing

1) The Juice of Cucumber

Cucumber ½ pound (225 g), 2 glasses of alkaline water (400 ml), a bunch of Parsley, and a handful of Spinach. Juice half or a lime or lemon for for taste.

Preparation

Juice in a Green Star Juicer or blend in a Vitamix blender to achieve a liquid or pureed state.

2) The Juice of Cabbage

Cabbage is an alkalizing vegetable that provides many alkalizing nutrients, including magnesium, potassium and vitamin C. It is therefore highly recommended as a key ingredient to the prevention and/or reversing a cancerous condition and its effects on human health.

Ingredients


3 or 4 leaves of cabbage
½ liter of alkaline water
Cucumber juice (optional)
Broccoli (optional)

Preparation

Liquefy green, yellow and red cabbage with alkaline water. If you want to minimize the bitter taste you can be add lemon, lime and/or cucumber juice. You can also add broccoli for increased antioxidants in buffering dietary and/or metabolic acids.

3) The Juice of Green Vegetables

As mentioned above, cabbage is a beneficial food in the prevention and/or reversal of a cancerous condition. Add other ingredients that will provide the body with alkaline nutritional properties that will buffer the acids that cause cells to become cancerous.

Ingredients

2 or 3 leaves of green cabbage, 1 handful of spinach. 1 cucumber, broccoli to taste, lemon and/or lime to taste

Preparation

You can blend with the green ingredients juice with 1 avocado. Unprocessed natural sea salt can be added to taste.

Note: Juice fasting, to make better use of their properties is recommended.

4) The Juice of Tomato

Tomato juice is also recognized as an effective way to prevent inflammation, heart disease or a cancerous condition. Tomato has a broad antioxidant or anti-acid phytonutrient called lycopene, which has been shown through various studies to be a substance that prevents cellular transformation or spoiling and rotting of body cells.

Ingredients

5 chopped tomatoes
1 stalk celery
1 cucumber
Cayenne pepper and sea salt (in small amounts)
Basil (optional)

Preparation

Blend all ingredients in a Vitamix blender and add basil for flavor.

5) The Juice of Cucumber, Turmeric, Ginger, Lemon and Salt

Finally, a juice made from cucumber, tumeric, ginger and lemon that contributes to minimizing the presence of metabolic and/or dietary acid that causes inflammation leading to a heart or cancerous condition. Ginger is listed as one of the most anti-acidicfoods that exist, so I highly recommend its use. Moreover, this is a drink that provides energy to the body, while having anti-inflammatory, antioxidant and soothing/calming properties. Why? Because it is a powerful anti-acid of dietary, respiratory, environmental and metabolic acids.

Ingredients

1 to 2 cucumber, liberal amounts of turmeric, some ginger and lemon or lime with sea salt to taste.

Preparation

Juice the cucumber first, then add turmeric, several roots of ginger, 10 leaves of mint with lemon and/or lime to taste.

The effectiveness of these juices lies in the concentrations of anti-acids or antioxidants that buffer acids and alkalizes the blood and then interstitial fluids that surround the cells preventing and/or reversing inflammation that leads to a heart or cancerous condition. Several studies have been conducted on the issue of heart and cancer dis-ease and how to prevent or treat these conditions, and have yielded positive results that an alkaline pH in interstitial fluids preclude the development of acidic or unhealthy body cells.

Therefore, if you want to prevent and/or reverse a health challenge start focusing on the fluids of the body and the cells that make up your tissues, organs and glands will adapt to that healthy alkaline environment!

]]> Heart disease and cancer are currently categorized as the top two health conditions that have claimed most lives in the world. 95% of heart disease and cancer is a result of what one eats, drinks and thinks. Only 5% of all heart attacks, strokes or cancers are genetic. In fact, that 5% is triggered by what one is eating, drinking and thinking.

Therefore, 100% of all sickness and disease is a consequence of what you eat, what you drink and what you think. You decide your own health, energy and vitality or your sickness and disease with your thoughts, your words and your deeds.

The presence of unhealthy or cancerous cells in your body is NOT permanent because it depends on you, your lifestyle and dietary habits that determines whether or not a healthy cell becomes inflamed, degenerative and cancerous. The health of your body cells that make up all your tissues, organs and glands is determined by the environment they reside. Therefore the human body cell is only as healthy as its alkaline environment.

Bottomline, you are alkaline by design and acidic by function.

Breathing, thinking, eating, drinking and moving all produce acidic waste products if NOT eliminated via the four channels of elimination will buildup and damage healthy body cells causing them to become unhealthy or cancerous body cells. You see, inflammation is caused by acidity and inflammation is the spark that ignites all sickness and disease, including a heart or cancerous condition.

It is important to recognize that preventing and reversing a heart or cancerous condition can only happen when you are willing to embrace an alkaline lifestyle and diet.

To help you on your journey for extraordinary health and vitality free from all sickness and disease, including heart disease and cancer, I want to share with you a list 5 alkalizing juices that will support you on this journey!

Cucumber, parsley, kale and spinach

To prevent the onset of an acidic condition juicing and/or eating sliced cucumbers with sea salt, parsley, kale and spinach is recommended. These ingredients perform various inputs of nutrients to the body, such as vitamin A, B and E and various minerals such as magnesium, potassium and calcium.

0

Ingredients for Juicing

1) The Juice of Cucumber

Cucumber ½ pound (225 g), 2 glasses of alkaline water (400 ml), a bunch of Parsley, and a handful of Spinach. Juice half or a lime or lemon for for taste.

Preparation

Juice in a Green Star Juicer or blend in a Vitamix blender to achieve a liquid or pureed state.

2) The Juice of Cabbage

Cabbage is an alkalizing vegetable that provides many alkalizing nutrients, including magnesium, potassium and vitamin C. It is therefore highly recommended as a key ingredient to the prevention and/or reversing a cancerous condition and its effects on human health.

Ingredients


3 or 4 leaves of cabbage
½ liter of alkaline water
Cucumber juice (optional)
Broccoli (optional)

Preparation

Liquefy green, yellow and red cabbage with alkaline water. If you want to minimize the bitter taste you can be add lemon, lime and/or cucumber juice. You can also add broccoli for increased antioxidants in buffering dietary and/or metabolic acids.

3) The Juice of Green Vegetables

As mentioned above, cabbage is a beneficial food in the prevention and/or reversal of a cancerous condition. Add other ingredients that will provide the body with alkaline nutritional properties that will buffer the acids that cause cells to become cancerous.

Ingredients

2 or 3 leaves of green cabbage, 1 handful of spinach. 1 cucumber, broccoli to taste, lemon and/or lime to taste

Preparation

You can blend with the green ingredients juice with 1 avocado. Unprocessed natural sea salt can be added to taste.

Note: Juice fasting, to make better use of their properties is recommended.

4) The Juice of Tomato

Tomato juice is also recognized as an effective way to prevent inflammation, heart disease or a cancerous condition. Tomato has a broad antioxidant or anti-acid phytonutrient called lycopene, which has been shown through various studies to be a substance that prevents cellular transformation or spoiling and rotting of body cells.

Ingredients

5 chopped tomatoes
1 stalk celery
1 cucumber
Cayenne pepper and sea salt (in small amounts)
Basil (optional)

Preparation

Blend all ingredients in a Vitamix blender and add basil for flavor.

5) The Juice of Cucumber, Turmeric, Ginger, Lemon and Salt

Finally, a juice made from cucumber, tumeric, ginger and lemon that contributes to minimizing the presence of metabolic and/or dietary acid that causes inflammation leading to a heart or cancerous condition. Ginger is listed as one of the most anti-acidicfoods that exist, so I highly recommend its use. Moreover, this is a drink that provides energy to the body, while having anti-inflammatory, antioxidant and soothing/calming properties. Why? Because it is a powerful anti-acid of dietary, respiratory, environmental and metabolic acids.

Ingredients

1 to 2 cucumber, liberal amounts of turmeric, some ginger and lemon or lime with sea salt to taste.

Preparation

Juice the cucumber first, then add turmeric, several roots of ginger, 10 leaves of mint with lemon and/or lime to taste.

The effectiveness of these juices lies in the concentrations of anti-acids or antioxidants that buffer acids and alkalizes the blood and then interstitial fluids that surround the cells preventing and/or reversing inflammation that leads to a heart or cancerous condition. Several studies have been conducted on the issue of heart and cancer dis-ease and how to prevent or treat these conditions, and have yielded positive results that an alkaline pH in interstitial fluids preclude the development of acidic or unhealthy body cells.

Therefore, if you want to prevent and/or reverse a health challenge start focusing on the fluids of the body and the cells that make up your tissues, organs and glands will adapt to that healthy alkaline environment!

]]> <![CDATA[You can cut your cancer risk by eating organic, a new study says]]> https://www.phmlife.com/blog/you-can-cut-your-cancer-risk-by-eating-organic-a-new-study-says/ Thu, 21 Feb 2019 15:55:10 +0000 https://www.phmlife.com/blog/you-can-cut-your-cancer-risk-by-eating-organic-a-new-study-says/ You can cut your cancer risk by eating organic, a new study says

By Susan Scutti, CNN

(CNN)You can protect yourself from cancer by eating organic, a new study suggests. Those who frequently eat organic foods lowered their overall risk of developing cancer, a study published December 2018 in JAMA Internal Medicine finds. Specifically, those who primarily eat organic foods were more likely to ward off non-Hodgkin lymphoma and postmenopausal breast cancer compared to those who rarely or never ate organic foods.


Led by Julia Baudry, an epidemiologist at Institut National de la Sante et de la Recherche Medicale in France, a team of researchers looked at the diets of 68,946 French adults. More than three-quarters of the volunteers were women, in their mid-40s on average. These volunteers were categorized into four groups depending on how often they reported eating 16 organic products, including fruits and vegetables, meat and fish, ready-to-eat meals, vegetable oils and condiments, dietary supplements and other products.

Follow-up time varied for each participant but lasted slightly more than four and a half years on average, and during that time, the study volunteers developed a total of 1,340 cancers. The most prevalent was breast cancer (459) followed by prostate cancer (180), skin cancer (135), colorectal cancer (99), and non-Hodgkin lymphomas (47).


The authors calculated cancer risk


Comparing the participants' organic food scores with cancer cases, the researchers calculated a negative relationship between high scores (eating the most organic food) and overall cancer risk. Those who ate the most organic food were 25% less likely to develop cancer. Specifically, they were 73% less likely to develop non-Hodgkin lymphoma and 21% less likely to develop post-menopausal breast cancer.

Even participants who ate low-to-medium quality diets yet stuck with organic food experienced a reduced risk of cancer, the authors found.

The authors theorize a "possible explanation" for the negative relationship between organic food and cancer risk stems from the "significant" reduction of contamination that occurs when conventional foods are replaced by organic foods.

"If the findings are confirmed, promoting organic food consumption in the general population could be a promising preventive strategy against cancer," Baudry and her colleagues concluded.

Dr. Jorge E. Chavarro, an associate professor in the Department of Nutrition at Harvard T.H. Chan School of Public Health, said in a podcast that the new study is "incredibly important." He co-authored a commentary published with the study.

Most people who are not employed in agriculture are exposed to pesticide residues through food, said Chavarro, who was not involved in the study.

The new findings are consistent with those of the International Agency for Research in Cancer, which found pesticides are cancer causing in humans, noted Chavarro. They also align with those of another study that showed a negative relationship between eating organic food and non-Hodgkin lymphoma, he said.

However, Chavarro added that researchers designing future studies should be mindful of certain limitations in this new study.


Drawbacks of the study


"Assessing intake of diet is difficult, assessing intake of organic foods is notoriously difficult," said Chavarro. "That is because deciding to eat organic foods or not is a decision that has very strong social and economic determinants. Even though the authors had access to information of why people are choosing not to eat organic foods, they consider all non-consumers of organic foods the same."

For example, people who choose not to eat organic despite being able to afford to do so might have a poor attitude toward their health in general and that would likely influence the results.
Chavarro also said it is unclear that quantifying organic food consumption is really calculating what the study authors want to measure -- reduced exposure to pesticide residues through diet.

It's true that previous research, including one of Chavarro's own studies, have shown a correlation between organic food consumption and pesticide levels in urine, so the assumption is not incorrect. Still the authors need to show this, he said in the podcast about the study. And, different conventional foods are more "dirty" (contaminated with pesticides) than others, he said,so eating certain organic foods does a better job of protecting us against ingesting pesticides than others. Yet the study does not do a good job of sorting and evaluating these differences, he noted.

"At the current stage of research, the relationship between organic food consumption and cancer risk is still unclear," Chavarro and his co-authors wrote in the commentary.
In the end, the study's takeaway, according to Chavarro, is that we should all probably be paying more attention to how much organic food we eat and "we should probably be studying this more."

Read original article by clikcing this link:  https://www.cnn.com/2018/10/22/health/organic-food-cancer-study/index.html

]]> You can cut your cancer risk by eating organic, a new study says

By Susan Scutti, CNN

(CNN)You can protect yourself from cancer by eating organic, a new study suggests. Those who frequently eat organic foods lowered their overall risk of developing cancer, a study published December 2018 in JAMA Internal Medicine finds. Specifically, those who primarily eat organic foods were more likely to ward off non-Hodgkin lymphoma and postmenopausal breast cancer compared to those who rarely or never ate organic foods.


Led by Julia Baudry, an epidemiologist at Institut National de la Sante et de la Recherche Medicale in France, a team of researchers looked at the diets of 68,946 French adults. More than three-quarters of the volunteers were women, in their mid-40s on average. These volunteers were categorized into four groups depending on how often they reported eating 16 organic products, including fruits and vegetables, meat and fish, ready-to-eat meals, vegetable oils and condiments, dietary supplements and other products.

Follow-up time varied for each participant but lasted slightly more than four and a half years on average, and during that time, the study volunteers developed a total of 1,340 cancers. The most prevalent was breast cancer (459) followed by prostate cancer (180), skin cancer (135), colorectal cancer (99), and non-Hodgkin lymphomas (47).


The authors calculated cancer risk


Comparing the participants' organic food scores with cancer cases, the researchers calculated a negative relationship between high scores (eating the most organic food) and overall cancer risk. Those who ate the most organic food were 25% less likely to develop cancer. Specifically, they were 73% less likely to develop non-Hodgkin lymphoma and 21% less likely to develop post-menopausal breast cancer.

Even participants who ate low-to-medium quality diets yet stuck with organic food experienced a reduced risk of cancer, the authors found.

The authors theorize a "possible explanation" for the negative relationship between organic food and cancer risk stems from the "significant" reduction of contamination that occurs when conventional foods are replaced by organic foods.

"If the findings are confirmed, promoting organic food consumption in the general population could be a promising preventive strategy against cancer," Baudry and her colleagues concluded.

Dr. Jorge E. Chavarro, an associate professor in the Department of Nutrition at Harvard T.H. Chan School of Public Health, said in a podcast that the new study is "incredibly important." He co-authored a commentary published with the study.

Most people who are not employed in agriculture are exposed to pesticide residues through food, said Chavarro, who was not involved in the study.

The new findings are consistent with those of the International Agency for Research in Cancer, which found pesticides are cancer causing in humans, noted Chavarro. They also align with those of another study that showed a negative relationship between eating organic food and non-Hodgkin lymphoma, he said.

However, Chavarro added that researchers designing future studies should be mindful of certain limitations in this new study.


Drawbacks of the study


"Assessing intake of diet is difficult, assessing intake of organic foods is notoriously difficult," said Chavarro. "That is because deciding to eat organic foods or not is a decision that has very strong social and economic determinants. Even though the authors had access to information of why people are choosing not to eat organic foods, they consider all non-consumers of organic foods the same."

For example, people who choose not to eat organic despite being able to afford to do so might have a poor attitude toward their health in general and that would likely influence the results.
Chavarro also said it is unclear that quantifying organic food consumption is really calculating what the study authors want to measure -- reduced exposure to pesticide residues through diet.

It's true that previous research, including one of Chavarro's own studies, have shown a correlation between organic food consumption and pesticide levels in urine, so the assumption is not incorrect. Still the authors need to show this, he said in the podcast about the study. And, different conventional foods are more "dirty" (contaminated with pesticides) than others, he said,so eating certain organic foods does a better job of protecting us against ingesting pesticides than others. Yet the study does not do a good job of sorting and evaluating these differences, he noted.

"At the current stage of research, the relationship between organic food consumption and cancer risk is still unclear," Chavarro and his co-authors wrote in the commentary.
In the end, the study's takeaway, according to Chavarro, is that we should all probably be paying more attention to how much organic food we eat and "we should probably be studying this more."

Read original article by clikcing this link:  https://www.cnn.com/2018/10/22/health/organic-food-cancer-study/index.html

]]> <![CDATA[Does Taking Aspirin Help to Prevent Heart Attacks or Stokes?]]> https://www.phmlife.com/blog/does-taking-aspirin-help-to-prevent-heart-attacks-or-stokes/ Wed, 06 Feb 2019 19:33:46 +0000 https://www.phmlife.com/blog/does-taking-aspirin-help-to-prevent-heart-attacks-or-stokes/ Does Taking Aspirin Help to Prevent Heart Attacks or Stokes?

By Dr. Robert O. Young

While most health experts may agree that taking a low-dose of aspirin daily may help prevent heart attacks by thinning or breaking down the blood keeping clots from forming, the latest research shows a very serious negative effect -- increased risk of internal bleeding from its acidic effects -- which negates any benefits.

A review of 13 studies on nearly 165,000 adults without heart disease and a mean age of 62, showed that five years of taking aspirin/acetaminophen every day increased a higher percentage of major bleeding episodes as it reduced the incidence of heart attacks. The results were published in last month’s Journal of American Medical Association (JAMA).

“This means that the number of lives that were saved by aspirin decreasing clotting to cause heart attacks was not better than the number of lives that we lost by aspirin causing bleeding to trigger strokes and stomach bleeds,” Dr. Gabe Mirkin, author of “The Healthy Heart Miracle,” says.

“The absolute risk reduction of fatal and non-fatal heart attacks and strokes was 0.38 percent, compared to the increased risk of 0.47 percent for a major bleeding into the brain or gastrointestinal tract.”

Another blockbuster study backs up this research. It showed that the number of diabetic lives saved from heart attacks and clotting strokes by taking daily aspirin/acetaminophen was also offset by an increased number of diabetics who died from major bleeding into the brain, eyes and stomach from its acidic effects, according to the New England Journal of Medicine.

According to Robert O. Young, DSc, PhD, "aspirin or acetaminophen is highly acidic and will damage the cover cells of the stomach that produce sodium bicarbonate, destroy the intestinal villi which produce stem cells, suppress the white blood cells that maintain cleanliness of the internal fluids and crenate the red blood cells which become the new body cells."

"The most effective way to protect against heart attack and stroke is to maintain the alkaline design of the body fluids with an alkaline lifestyle and diet. This lifestyle would include managing stress, getting 6 to 8 hours of sleep daily, exercising at least 1 hour a day and eating liberal amounts of green fruit and vegetables," according to Dr. Young.

In the words of Hippocrates, "Let YOUR food be YOUR medicine and YOUR medicine be YOUR food!

Taking chemical acids is not a healthy way to prevent sickness and disease. To stay healthy and fit it starts with what you eat, what your drink, what you breathe, what you think and what you believe!

]]> Does Taking Aspirin Help to Prevent Heart Attacks or Stokes?

By Dr. Robert O. Young

While most health experts may agree that taking a low-dose of aspirin daily may help prevent heart attacks by thinning or breaking down the blood keeping clots from forming, the latest research shows a very serious negative effect -- increased risk of internal bleeding from its acidic effects -- which negates any benefits.

A review of 13 studies on nearly 165,000 adults without heart disease and a mean age of 62, showed that five years of taking aspirin/acetaminophen every day increased a higher percentage of major bleeding episodes as it reduced the incidence of heart attacks. The results were published in last month’s Journal of American Medical Association (JAMA).

“This means that the number of lives that were saved by aspirin decreasing clotting to cause heart attacks was not better than the number of lives that we lost by aspirin causing bleeding to trigger strokes and stomach bleeds,” Dr. Gabe Mirkin, author of “The Healthy Heart Miracle,” says.

“The absolute risk reduction of fatal and non-fatal heart attacks and strokes was 0.38 percent, compared to the increased risk of 0.47 percent for a major bleeding into the brain or gastrointestinal tract.”

Another blockbuster study backs up this research. It showed that the number of diabetic lives saved from heart attacks and clotting strokes by taking daily aspirin/acetaminophen was also offset by an increased number of diabetics who died from major bleeding into the brain, eyes and stomach from its acidic effects, according to the New England Journal of Medicine.

According to Robert O. Young, DSc, PhD, "aspirin or acetaminophen is highly acidic and will damage the cover cells of the stomach that produce sodium bicarbonate, destroy the intestinal villi which produce stem cells, suppress the white blood cells that maintain cleanliness of the internal fluids and crenate the red blood cells which become the new body cells."

"The most effective way to protect against heart attack and stroke is to maintain the alkaline design of the body fluids with an alkaline lifestyle and diet. This lifestyle would include managing stress, getting 6 to 8 hours of sleep daily, exercising at least 1 hour a day and eating liberal amounts of green fruit and vegetables," according to Dr. Young.

In the words of Hippocrates, "Let YOUR food be YOUR medicine and YOUR medicine be YOUR food!

Taking chemical acids is not a healthy way to prevent sickness and disease. To stay healthy and fit it starts with what you eat, what your drink, what you breathe, what you think and what you believe!

]]> <![CDATA[2018 Thanksgiving Weekend Sale]]> https://www.phmlife.com/blog/2018-thanksgiving-weekend-sale/ Tue, 20 Nov 2018 14:33:52 +0000 https://www.phmlife.com/blog/2018-thanksgiving-weekend-sale/

It's Thanksgiving time and we've put together sale unlike anything we've ever done before. Here's a quick sneak peek of this week's Thanksgiving and Cyber Monday sale which includes a FREE GIFT with every purchase!

WHEN: 12:00am Thanksgiving (11/22) until 11:59pm Cyber Monday (11/26)

WHAT: Free gifts and savings up to 60% off top alkaline and nutritional products. SHOP HERE NOW.

FREE GIFTS: During the sale, EVERY ORDER will receive the new c.o.w.s. magnet (acronym for Dr. Young's four alkaline food groups). It's a free gift from us with every order (while supplies last).

But wait, we aren't done giving yet. Every order over $175 will also receive a bottle of the legendary Doc Broc's SuperGreens (capsules) absolutely FREE!


BIG SAVINGS: This Thanksgiving sale just keeps giving and giving. Here's a peek at just a few of the many savings you'll enjoy this weekend:

This is going to be a big one, so be sure to watch your email for additional sale details and prepare to stock up. Get big discounts on health products this Thanksgiving, Black Friday, and Cyber Monday.

It all starts Thanksgiving morning, and runs through Cyber Monday!

Have a wonderful week!

]]>

It's Thanksgiving time and we've put together sale unlike anything we've ever done before. Here's a quick sneak peek of this week's Thanksgiving and Cyber Monday sale which includes a FREE GIFT with every purchase!

WHEN: 12:00am Thanksgiving (11/22) until 11:59pm Cyber Monday (11/26)

WHAT: Free gifts and savings up to 60% off top alkaline and nutritional products. SHOP HERE NOW.

FREE GIFTS: During the sale, EVERY ORDER will receive the new c.o.w.s. magnet (acronym for Dr. Young's four alkaline food groups). It's a free gift from us with every order (while supplies last).

But wait, we aren't done giving yet. Every order over $175 will also receive a bottle of the legendary Doc Broc's SuperGreens (capsules) absolutely FREE!


BIG SAVINGS: This Thanksgiving sale just keeps giving and giving. Here's a peek at just a few of the many savings you'll enjoy this weekend:

This is going to be a big one, so be sure to watch your email for additional sale details and prepare to stock up. Get big discounts on health products this Thanksgiving, Black Friday, and Cyber Monday.

It all starts Thanksgiving morning, and runs through Cyber Monday!

Have a wonderful week!

]]> <![CDATA[Alkaline Recipes and Tips for the Holidays]]> https://www.phmlife.com/blog/alkaline-recipes-and-tips-for-the-holidays/ Thu, 15 Nov 2018 16:46:38 +0000 https://www.phmlife.com/blog/alkaline-recipes-and-tips-for-the-holidays/

Approaching the holidays when you’re following an alkaline diet and lifestyle can be difficult—especially if you don’t have friends and family who share your same views. But just because that turkey centerpiece and those sugary sides get all the attention doesn’t mean that you and your loved ones can’t enjoy some really delicious plant-based, alkaline dishes together. Here are some tips and recipes for a more alkaline approach to Thanksgiving dinner and the entire holiday season.

TIPS

Elizabeth Jarrard, RD, who contributes to the blog, “Don’t (White) Sugar Coat It”, takes a positive spin on holiday eats: "Focus on abundance. Don't think about what you can't eat. Embrace the bounty of plant-based foods this season and use it as a chance to try out new grains, seeds and veggies."

Leslie Riding, RD, Boston-area dietitian recommends bringing a dish you know you'll be able to enjoy: "Bring an appetizer, entree, and dessert that you like to eat, and enough to share with others. Then you are guaranteed a meal, even if there are no other appropriate options."

RECIPES


APPETIZER

Roasted Spiced Chickpeas

One 15-ounce can chickpeas, drained and rinsed
1 tablespoon vegetable oil
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. ground ginger
1/4 tsp. ground hot paprika
1/2 tsp. kosher salt

Preheat oven to 425 degrees. Toss chickpeas with oil and spices until evenly coated. Spread on a rimmed baking sheet. Roast, shaking pan occasionally, until chickpeas are golden and crunchy, about 30 minutes. Let cool completely. Store in an airtight container up to 2 weeks.

(Source: Whole Living, January/February 2011)


SIDES

Spiced Green Beans (serves 6)

1lb. green beans
½ tsp. Real Salt
½ cup boiling water
1cup thinly sliced onion
¼ tsp. black pepper
¼ tsp. nutmeg
1 Tbs. flax seed oil
1 Tbs. parsley

Wash the green beans, break off the ends, then cut them lengthwise into fine strips. Carefully place the beans and salt into a saucepan of boiling water. Cook, loosely covered, until tender-crisp. Meanwhile, steam-fry the onions in a skillet. Drain the beans and add to the skillet with a mixture of salt, pepper, and nutmeg. Sauté for 5 minutes. Add the flax seed oil and parsley. Toss well and serve.

(source: The pH Miracle, July 2010, p. 367)


Mashed Cauliflower (serves 4)

1 medium head cauliflower, trimmed and cut into small florets (about 6-7 cups)
1 tablespoon extra-virgin olive oil
1/2 tsp. fine sea salt
1/4 tsp. ground black pepper
Bring a large pot of salted water to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and purée until smooth. (Or, mash cauliflower with a potato masher). Season with salt and pepper and serve.
(source: Whole Foods Market)

MAIN DISH

Blackened Herbed Fillets (serves 4-6)



This is a somewhat spicy coating that can be used for red snapper, trout, salmon, or even extra firm tofu that has been sliced thin (1/4 to 1/3 inch). A heavy coating is typically preferred.

3 Tbs. paprika
2 ½ tsp. dried onions
½ tsp. Zip (Spice Hunter)
1 ½ tsp. dried thyme
1 ½ tsp. dried basil
¾ tsp. ground cumin
1 tsp. Real Salt
½ cut grape seed oil
4-6 fresh fish or tofu fillets (4-6 oz.)
¼ cup mint leaves (fresh), minced for garnish
Lemon and lime wedges

Combine all dry seasonings except the mint in a shallow bowl and mix well. Put the oil into another shallow bowl. Set the bowls side by side. Heat an electric fry pan or large skillet-type pan on a burner over high heat. Dip the fillets in the oil and coat well, then dip into the herb mixture and coat both sides. Cook in the hot pan on one side until the herbs turn dark but not burned (1-3 minutes), then flip over and cook on the other side. Sprinkle minced mint on top of the fillets and garnish with lemon and lime wedges before serving.

Note: To cook fish more thoroughly, you can fry the fish first then dip in the oil and coat and fry on the outside for a crisper finish.


DESSERT

Raw Pumpkin Pie (serves 4-8)

INGREDIENTS: PIE CRUST
1 cup of raw almonds
1 cup unsweetened coconut flakes
1 cup of dates/Turkish apricots
1 tsp. cinnamon

INGREDIENTS: PIE FILLING
1 cup pecans (ideally soaked overnight)
1 1/4 cup of organic pumpkin puree (12 oz.)
6 dates
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. sea salt (Celtic Grey Sea Salt, Himalayan, or Redmond Real Salt)
1 tsp. of vanilla (or 4 drops vanilla Medicine Flower Vanilla)
Optional: 1 tsp. of gluten-free Tamari

DIRECTIONS: PIE CRUST
Blend pie crust ingredients in a food processor until you can see the oils coming out of the mixture and it is sticking together (food process for over a minute or so). Then place mixture in a 9” tart mold or pie pan, and mold against the sides first, then floor of the mold so that it REALLY sticks.

DIRECTIONS: FILLING
In a blender, blend the ingredients. Then add mixture to fill in the pie crust. Sprinkle cinnamon on top, and place in refrigerator to cool and mold.

Optional: You can use 12 oz. of real pumpkin if you choose (that's what I did, but puree is MUCH easier and faster).
(source: Alkamind)


We hope you’ll enjoy these alkaline recipes this holiday season. And remember: Don’t be too hard on yourself. If you decide to indulge a little, just try to stay in your 80% alkaline food and 20% acidic food range.

We wish you a safe holiday season filled with joy, energy, and optimal health.]]>

Approaching the holidays when you’re following an alkaline diet and lifestyle can be difficult—especially if you don’t have friends and family who share your same views. But just because that turkey centerpiece and those sugary sides get all the attention doesn’t mean that you and your loved ones can’t enjoy some really delicious plant-based, alkaline dishes together. Here are some tips and recipes for a more alkaline approach to Thanksgiving dinner and the entire holiday season.

TIPS

Elizabeth Jarrard, RD, who contributes to the blog, “Don’t (White) Sugar Coat It”, takes a positive spin on holiday eats: "Focus on abundance. Don't think about what you can't eat. Embrace the bounty of plant-based foods this season and use it as a chance to try out new grains, seeds and veggies."

Leslie Riding, RD, Boston-area dietitian recommends bringing a dish you know you'll be able to enjoy: "Bring an appetizer, entree, and dessert that you like to eat, and enough to share with others. Then you are guaranteed a meal, even if there are no other appropriate options."

RECIPES


APPETIZER

Roasted Spiced Chickpeas

One 15-ounce can chickpeas, drained and rinsed
1 tablespoon vegetable oil
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. ground ginger
1/4 tsp. ground hot paprika
1/2 tsp. kosher salt

Preheat oven to 425 degrees. Toss chickpeas with oil and spices until evenly coated. Spread on a rimmed baking sheet. Roast, shaking pan occasionally, until chickpeas are golden and crunchy, about 30 minutes. Let cool completely. Store in an airtight container up to 2 weeks.

(Source: Whole Living, January/February 2011)


SIDES

Spiced Green Beans (serves 6)

1lb. green beans
½ tsp. Real Salt
½ cup boiling water
1cup thinly sliced onion
¼ tsp. black pepper
¼ tsp. nutmeg
1 Tbs. flax seed oil
1 Tbs. parsley

Wash the green beans, break off the ends, then cut them lengthwise into fine strips. Carefully place the beans and salt into a saucepan of boiling water. Cook, loosely covered, until tender-crisp. Meanwhile, steam-fry the onions in a skillet. Drain the beans and add to the skillet with a mixture of salt, pepper, and nutmeg. Sauté for 5 minutes. Add the flax seed oil and parsley. Toss well and serve.

(source: The pH Miracle, July 2010, p. 367)


Mashed Cauliflower (serves 4)

1 medium head cauliflower, trimmed and cut into small florets (about 6-7 cups)
1 tablespoon extra-virgin olive oil
1/2 tsp. fine sea salt
1/4 tsp. ground black pepper
Bring a large pot of salted water to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and purée until smooth. (Or, mash cauliflower with a potato masher). Season with salt and pepper and serve.
(source: Whole Foods Market)

MAIN DISH

Blackened Herbed Fillets (serves 4-6)



This is a somewhat spicy coating that can be used for red snapper, trout, salmon, or even extra firm tofu that has been sliced thin (1/4 to 1/3 inch). A heavy coating is typically preferred.

3 Tbs. paprika
2 ½ tsp. dried onions
½ tsp. Zip (Spice Hunter)
1 ½ tsp. dried thyme
1 ½ tsp. dried basil
¾ tsp. ground cumin
1 tsp. Real Salt
½ cut grape seed oil
4-6 fresh fish or tofu fillets (4-6 oz.)
¼ cup mint leaves (fresh), minced for garnish
Lemon and lime wedges

Combine all dry seasonings except the mint in a shallow bowl and mix well. Put the oil into another shallow bowl. Set the bowls side by side. Heat an electric fry pan or large skillet-type pan on a burner over high heat. Dip the fillets in the oil and coat well, then dip into the herb mixture and coat both sides. Cook in the hot pan on one side until the herbs turn dark but not burned (1-3 minutes), then flip over and cook on the other side. Sprinkle minced mint on top of the fillets and garnish with lemon and lime wedges before serving.

Note: To cook fish more thoroughly, you can fry the fish first then dip in the oil and coat and fry on the outside for a crisper finish.


DESSERT

Raw Pumpkin Pie (serves 4-8)

INGREDIENTS: PIE CRUST
1 cup of raw almonds
1 cup unsweetened coconut flakes
1 cup of dates/Turkish apricots
1 tsp. cinnamon

INGREDIENTS: PIE FILLING
1 cup pecans (ideally soaked overnight)
1 1/4 cup of organic pumpkin puree (12 oz.)
6 dates
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. sea salt (Celtic Grey Sea Salt, Himalayan, or Redmond Real Salt)
1 tsp. of vanilla (or 4 drops vanilla Medicine Flower Vanilla)
Optional: 1 tsp. of gluten-free Tamari

DIRECTIONS: PIE CRUST
Blend pie crust ingredients in a food processor until you can see the oils coming out of the mixture and it is sticking together (food process for over a minute or so). Then place mixture in a 9” tart mold or pie pan, and mold against the sides first, then floor of the mold so that it REALLY sticks.

DIRECTIONS: FILLING
In a blender, blend the ingredients. Then add mixture to fill in the pie crust. Sprinkle cinnamon on top, and place in refrigerator to cool and mold.

Optional: You can use 12 oz. of real pumpkin if you choose (that's what I did, but puree is MUCH easier and faster).
(source: Alkamind)


We hope you’ll enjoy these alkaline recipes this holiday season. And remember: Don’t be too hard on yourself. If you decide to indulge a little, just try to stay in your 80% alkaline food and 20% acidic food range.

We wish you a safe holiday season filled with joy, energy, and optimal health.]]> <![CDATA[It's All About Sugar]]> https://www.phmlife.com/blog/its-all-about-sugar/ Fri, 02 Nov 2018 12:25:54 +0000 https://www.phmlife.com/blog/its-all-about-sugar/

Although consumers have become more “health-savvy” in recent years—driving down sugary soda drink sales for the past 12 years—candy sales in the U.S. are strong and continue to grow. In fact, sales of candy during this week’s Halloween holiday was expected to exceed 600 million pounds in the U.S.—nearly 2 pounds of candy per American!


These statistics fly in the face of more and more research which links sugar consumption to diabetes, heart disease and a slew of other chronic diseases. So what’s going on?

SUGAR IS ADDICTIVE


You’ve likely heard about the brain scan research which shows how sugar and sweets activate the reward center of the brain in the same way that cocaine does. (1). If we give up one type of sugar—sugary soda drinks for example—we're likely to pick up the sugar in other areas if we're not careful. We almost can't help it—an addiction.

Plus, quitting sugar abruptly can produce a lot of discomfort like nausea, pain, and flu-like symptoms. (2)

OVERCONSUMPTION OF SUGAR HAS BEEN LINKED TO LOWER COGNITIVE ABILITIES


So far, scientists have only studied these effects of sugar consumption on rats, but they believe that the cognitive decline observed can be extended to humans. (3)

Maybe that's why candy consumption is growing. An addictive substance that lowers cognitive abilities is bound to produce increasing sales year-over-year, right? It’s big business.

SUGAR IS ACID


All of Dr. Young’s research points to acid as the root cause of all disease. The acid created by sugar consumption has been linked with a laundry list of health problems which Dr. Young spells out in his book (The pH Miracle For Cancer).

These problems include:

  1. Cavities
  2. Insatiable Hunger
  3. Weight Gain
  4. Insulin Resistance
  5. Diabetes
  6. Obesity
  7. Liver Failure
  8. Pancreatic Cancer
  9. Breast Cancer
  10. Kidney Disease
  11. High Blood Pressure
  12. Heart Disease
  13. Addiction
  14. Cognitive Decline
  15. Nutritional Deficiencies
  16. Gout

(Read more details in the book The pH Miracle For Cancer)

The same sugar that was once revered as a preservative and a medicine in the 9th through 18th centuries has now proved itself to be a literal killer with prolonged high consumption being tied to many chronic diseases which account for millions of deaths worldwide each year. It's all about sugar.

KICK THE CRAVING


Because sugar is so addictive, kicking it out of your diet is much easier said than done. To help you kick the sugar cravings—especially as we go into the 3rd biggest candy season of the year (Christmas)—here are our top 3 product recommendations which have helped others kick sugar cravings with great results:


pH Miracle L-Carnitine effectively promotes weight loss, increased energy, lower cholesterol, decreased cravings, and balanced blood sugar and blood pressure.

pH Miracle L-Glutaime is a popular amino acid is also used for improving immune system health, athletic performance, mood, sleep, and to curb cravings.

pH Miracle pHlavor Salts is a handy way to quickly curb those sugar cravings. Dr. Young suggest that when you have sugar cravings, it is not the body’s need for sugar but it’s need for salt. Eat some salt and your sugar cravings will go away with renewed energy and sustainable energy. Just a couple sprays in the mouth is bound to do the trick.

SAVE 25% ON THESE CRAVING BUSTERS WHEN YOU USE CODE "CraveCut"AT CHECKOUT (Ends 11/9. While supplies last. Not valid with other offers.)

]]>

Although consumers have become more “health-savvy” in recent years—driving down sugary soda drink sales for the past 12 years—candy sales in the U.S. are strong and continue to grow. In fact, sales of candy during this week’s Halloween holiday was expected to exceed 600 million pounds in the U.S.—nearly 2 pounds of candy per American!


These statistics fly in the face of more and more research which links sugar consumption to diabetes, heart disease and a slew of other chronic diseases. So what’s going on?

SUGAR IS ADDICTIVE


You’ve likely heard about the brain scan research which shows how sugar and sweets activate the reward center of the brain in the same way that cocaine does. (1). If we give up one type of sugar—sugary soda drinks for example—we're likely to pick up the sugar in other areas if we're not careful. We almost can't help it—an addiction.

Plus, quitting sugar abruptly can produce a lot of discomfort like nausea, pain, and flu-like symptoms. (2)

OVERCONSUMPTION OF SUGAR HAS BEEN LINKED TO LOWER COGNITIVE ABILITIES


So far, scientists have only studied these effects of sugar consumption on rats, but they believe that the cognitive decline observed can be extended to humans. (3)

Maybe that's why candy consumption is growing. An addictive substance that lowers cognitive abilities is bound to produce increasing sales year-over-year, right? It’s big business.

SUGAR IS ACID


All of Dr. Young’s research points to acid as the root cause of all disease. The acid created by sugar consumption has been linked with a laundry list of health problems which Dr. Young spells out in his book (The pH Miracle For Cancer).

These problems include:

  1. Cavities
  2. Insatiable Hunger
  3. Weight Gain
  4. Insulin Resistance
  5. Diabetes
  6. Obesity
  7. Liver Failure
  8. Pancreatic Cancer
  9. Breast Cancer
  10. Kidney Disease
  11. High Blood Pressure
  12. Heart Disease
  13. Addiction
  14. Cognitive Decline
  15. Nutritional Deficiencies
  16. Gout

(Read more details in the book The pH Miracle For Cancer)

The same sugar that was once revered as a preservative and a medicine in the 9th through 18th centuries has now proved itself to be a literal killer with prolonged high consumption being tied to many chronic diseases which account for millions of deaths worldwide each year. It's all about sugar.

KICK THE CRAVING


Because sugar is so addictive, kicking it out of your diet is much easier said than done. To help you kick the sugar cravings—especially as we go into the 3rd biggest candy season of the year (Christmas)—here are our top 3 product recommendations which have helped others kick sugar cravings with great results:


pH Miracle L-Carnitine effectively promotes weight loss, increased energy, lower cholesterol, decreased cravings, and balanced blood sugar and blood pressure.

pH Miracle L-Glutaime is a popular amino acid is also used for improving immune system health, athletic performance, mood, sleep, and to curb cravings.

pH Miracle pHlavor Salts is a handy way to quickly curb those sugar cravings. Dr. Young suggest that when you have sugar cravings, it is not the body’s need for sugar but it’s need for salt. Eat some salt and your sugar cravings will go away with renewed energy and sustainable energy. Just a couple sprays in the mouth is bound to do the trick.

SAVE 25% ON THESE CRAVING BUSTERS WHEN YOU USE CODE "CraveCut"AT CHECKOUT (Ends 11/9. While supplies last. Not valid with other offers.)

]]>