We are on holidays at the moment and its a great time to decompress, reconnect and relax. Its only when i get away that i realise how hectic normal life is. Up early, rush to work, work the day , battle the traffic, pick up eva, get home and think about dinner before everyone gets too hungry and a low blood sugar row erupts… Familiar to most people?

This is an easy mid week meal, simple to prepare, the quinoa is a great source of protein, the prawns great too in addition to the Omega 3′s they provide and combined with the veggies and herbs is a delicious tasty dish which everyone in the house will love. The Harissa mayo can be left on the side if kids find it too hot. (And yes, I am on a prawns love fest if you are wondering!)

Griddled Prawns with Lemon Quinoa Salad and Harissa Mayonnaise
Serves 4

Lemon Quinoa Salad
1 cup quinoa cooked in 2 cups of stock until liquid is absorbed and quinoa is soft, fluffy and cooled
1/2 red onion finely diced
2 Roasted Rep peppers finely chopped (I cheat and use them from a jar!
1 aubergine, diced and roasted in oil and seasonings (optional)
4 tbsp of flat leaf parsley chopped
2 tbsp of mint chopped
1 tbsp preserved lemon syrup(optional but delicious!)

Stir the preserved lemon syrup into the cooled quinoa
Add the vegetables and herbs and season really well.
Tip onto a nice serving platter.
Set aside until needed.

Griddled Sweet Chilli Prawns
20 prawns washed and deveined
4 tbsp sweet chilli sauce

Toss the prawns in the sauce and set aside for about 20 minutes
Thread onto skewers and griddle on a hot pan or on the BarBQ if summer, for about 2 mins a side.
Pile the skewers onto the quinoa salad
Top with dollops of the harissa mayonnaise and serve.

Harissa Mayonnaise
6 tbsp Mayonnaise combined with 1 tbsp Harissa

• Calcium: Calcium is necessary for essential bone growth and maintaining bone strength, as well as preventing osteoporosis. Calcium can help aid and maintain heart rhythm as well as muscle function. Calcium can be found in figs, tofu, soy yogurt, tempeh cinnamon, fortified soy milk, beans, sesame tahini, almonds, and green vegetables such as kale, collard greens, spinach and broccoli, etc.
• Omega-3′s: The Omega-3 fatty acids are essential for heart, brain, skin, and joint health.  Omega-3′s have been found to reduce the risk of coronary heart disease as well as lower cholesterol. They can be found in walnuts, chia seeds, flax seeds, soybeans, algae, cauliflower, sesame seeds, brussel sprouts, etc.
  
• B12: B12 is crucial for maintaining a healthy nervous system as well as healthy blood cells.While it is recommended to take a vitamin supplement for Omega-3′s, it can be found in fortified nutritional yeast, kale, spinach, some supermarket cereals,  fortified soy and rice milks as well as in some substitute meats, etc.
• Iron: Iron is necessary to make hemoglobin, which helps to transport oxygen from your lungs to the rest of your body, which is why iron deficiencies often cause fatigue. Iron can be found in spirulina, soybeans, pumpkin seeds, quinoa, spinach, lentils, pistachios, cashews, chick peas, etc.

Why? They are incredibly easy on the digestive tract because they are liquid and readily absorbable. I love that you can take smoothies with you on the go if you’re someone who doesn’t have time to sit down and eat or is in a rush. Most people struggle getting their recommended intake of fruit and vegetable servings so adding a smoothie or two each day really helps.

Best part about smoothies is you can get as creative as you’d like! Adding in powerhouse ingredients is simple such as flaxseed or hemp oil, nuts/seeds, protein powder, Spirulina, raw honey, raw cacao, etc.

I love making green smoothies each day to ensure I’m getting my leafy green veggies in. They are very subtle in smoothies especially behind all the fruit (it’s a great way to get kids to eat their greens)!

I’m sharing this recipe because it is really simple but has HUGE health benefits! Not to mention it’s crazy yummy!

1-2 Cups of pure, clean filtered water (adjust for desired consistency)

1 apple

1 pear

1 banana

A huge handful of spinach (use spinach if you’re new to smoothies – it’s very mild but you can easily add in kale or any other leafy green!)

1 lemon (skin removed)

1 tbsp flaxseed oil

3-4 ice cubes,blend & enjoy!

Optional: protein powder, 1-2tsp Spirulina powder, handful of raw nuts

It’s not too late to sign up for Smoothies 101 this Saturday February 16th at 2pm at Foster Family Chiropractic! Investment is $40 (includes all workshop materials, smoothie tasting and your copy of The Smoothies Bible by Pat Crocker). For more information please visit www.fosterchiropractic.com or call 905.898.8098

Due to popular demand I’ll be running this workshop again  the first Saturday in April! Contact me if you’re interested. Spaces are limited. To reserve your spot it’s $40 prepaid.

XO Valerie, RHN

]]> http://agcorehealth.com/2013/02/14/have-a-happy-heart-this-valentines-day/ Thu, 14 Feb 2013 13:16:24 +0000 agcorehealth http://agcorehealth.com/2013/02/14/have-a-happy-heart-this-valentines-day/ http://ndfya.wordpress.com/2013/02/12/dr-bobs-vegan-challenge-day-2/ Tue, 12 Feb 2013 16:59:27 +0000 ndfya http://ndfya.wordpress.com/2013/02/12/dr-bobs-vegan-challenge-day-2/ Survived Day 1.

To begin our journey on the path to health and wellness, Dr. Bob encouraged us to watch the film “Forks Over Knives”. Last night a couple of us sat down and got some hard-hitting facts about what we eat and how it effects our health. After watching the film, the idea of eating a plant-based diet to maintain health didn’t just seem smart, it seemed imperative.

Click the Image to Watch the Film Online (Free)

After posting this blog online I found out that I’m not the only staff member trying to meet the challenge.

Natasha S. let me know that she is making an effort, but eggs in the morning are bringing her down.

Tim wants to try, but delicious (non-vegan) food is usually what’s on the menu at his house. He’s making the effort at work by packing his own veggie filled lunches.

Laura is doing well so far (no slip ups yet), but the memory of cheese is haunting her.

Me? I think I’ll miss fish the most ….

I always thought that you needed fish for omega-3′s  and other healthy nutrients… but then Dr. Bob blew my mind.

Fish get their omega-3′s from eating plankton. The omega-3′s aren’t produced by the fish. They are accumulated in their bloodstream from eating plankton day in and day out. You can get all the omega-3 your body needs (and in its most pure form) from eating these little ocean plants.

A mortified plankton ….

Also, have you seen the ocean lately? Read about the Great Pacific Garbage Patch , a swirling mass of garbage that floats about in the oceans. Tiny bits of plastic, oil spills, chemical waste, and other funky funk all float around in the water – creating a mass far greater in size than the state of Texas.

I’m realizing that the more I learn, the harder it is becoming to ignore these rather blatant scientific facts and the impact that they can have on my future health and wellness.

Day 2 Breakfast: 

• Smoothie (strawberry, frozen banana, frozen blueberries, blackberry, peach, soy milk, flax seeds, and coconut oil)
• Piece of whole wheat toast with almond butter and raw honey (I believe in the power of  local honey too much to give it up yet) 
• Cup of coffee with soy milk and raw sugar.

Day 2 Lunch: 

• Veggie Fajita leftovers (just the vegetables, no cheese or other fany fixins’)
• Brown rice
• Homemade kombucha tea 

Day 2 Dinner: Tuedays are always “family dinner night” . We’re going to try and keep it vegan. Updates to come. 

-studies show that the way you take care of your face in your 20′s and early thirties is a key factor in how it ages over time. Ladies make sure you take the time to implement a daily skin care regimen to maintain a glowing, youthful appearance in the long run nobody wants saggy,baggy skin if you don’t have too!

-eat more omega 3′s like walnuts, flaxseed,tofu or fish oil supplements for example or even leafy greens like kale or collards it helps the skin maintain a glow like no other. Real skin care starts from within !!

-make sure you get your beauty rest

-and always remember to take your vitamins!

If you think about it, that question has already been answered in a functional way. There are several mammalian cell lines that have been made “immortal” simply by turning on telomerase and expressing it at a higher level than normal.  Most surprising is the absence of increased cancer in many of these experiments.

If you look closely at the scientific literature, the question of whether telomerase causes cancer has already been answered many times over with a fairly resounding “No, telomerase does not cause cancer!” It has been almost 8 years since a scientific paper has raised that question. Understand this is different than commentary, different than blogging, different than social media and all the other places where people get their “information” these days.

Just like there are still people who are dedicated to the notion that telomerase might cause cancer, there are also people dedicated to the “Anti-Anti-Aging” agenda. This group ranges from the “We should all die to make room for the youth” to the “Well we might live forever but telomerase is NOT the answer” crowd.

To the first group, I say, “Put your name on a list and we’ll make sure you don’t get anything that would prolong your health span and life span – then you can die happy in the fact that you’ve made room for someone else”.

To the second group, I say, “Well then, show me what the answer is and please show me anything else that has immortalized cell lines or added life and health span to mammals.”

The recent issues surrounding the failure of calorie restriction to deliver the former should be noted. Increasing health span (how long you are healthy) with increasing life span is the bailiwick of telomerase expression alone.

And if you think about it, if you could be healthier while living longer, why not?

Now it’s time for a couple of concepts that have been really hard for me to get across.

1)      Aging has been partially reversed in living mammals (mice) by increasing telomerase expression. In at least two separate studies (Ron DePinho and Maria Blasco) the reversals were dramatic. Additionally, Dr Blasco later showed that mice are indeed a valid model for human aging, shutting down the argument that “mice don’t age by telomere loss”.  Yes, they do and I have detailed that study for you in other blogs and plan to discuss it directly with Dr Blasco in the next couple of weeks again.

2)      Telomere loss is the result of two main things: cellular replication and direct damage that can happen pretty much any time.

Cellular replication is unstoppable and a necessary part of being alive. The only way to slow down the loss of telomere segments during replication, which is always there and always chewing away at them, is with a Telomerase Activator such as TA-65.

The rest of the damage is environmental/lifestyle and can be slowed down by proper lifestyle choices including stress relief, exercise, nutrition and so on. But this is only going to slow the process, not reverse it.

Recently I saw yet another blog that said, “Fish oil leads to longer telomeres!”  By now you should know I am a huge champion of fish oil.  I would love nothing better than to see it “lengthen telomeres”. But it does not. It slows down the loss. This is huge and meaningful and wonderful, but it’s not TA-65!

The problem arises because, compared to the people who did not take fish oil, the ones that did have “longer telomeres”.  But no one looked at their telomere length to begin with, only after the fact in the two groups. If they had, they would see that concept #1- telomere loss due to cellular replication caused BOTH groups to have shorter telomeres than when they started, so NO ONE actually had longer telomeres than when they started.  The fish oil group had longer telomeres than the other group at the end of the study when they were measured but still lost telomere length overall due to cellular replication.

There is no easier way to explain it!

OK so what is the bottom line?

1)      Aging can and has been stopped by telomerase activation to lengthen critically short and eventually most telomere lengths.  In this way you can stop the #1 loss – replication.

2)      TA-65 is the only compound with solid human (or actually ANY human) data showing its effects on telomere length and causing health benefits in human beings that correlate with “anti-aging” effects. TA-65 increases telomerase expression.

3)      Live organisms have had their life spans extended past what is known to be the maximum in the wild and in the lab by increased telomerase expression with no increases in cancer.

4)      Health span and health parameters parallel each other from human cell lines to mammals to human beings – with similar systems being improved, including: immune, skin, brain, behavior, inflammation, sugar handling, fat handling.

5)      Fish oil, especially fish oil, has been shown to slow telomere loss in meaningful (clinical) fashion as well as some other antioxidants, but none have shown increased telomere length in humans. Slowing down loss is NOT THE SAME as adding length. But when you look at oxidative environments, antioxidants and Omega 3’s can reverse some of this damage and telomerase seems to take care of the rest.

What steps should you take to lengthen your telomeres or at least slow the loss?

Read our book The Immortality Edge if you are not already clear on what lifestyle modifications matter.

Next, get and take enough fish oil to reverse the omega3 deficit in your body. If you are not sure where you stand, then get our Ideal Omega test and find out.  Yes, you can also reduce your Omega 6 intake to a great extent and this will be included in both of my forthcoming books.

If you can afford TA-65, by all means do so. If not you might be interested in the new and improved Telomere Edge Packs.

If not, then focus on things like Vitamin D and CoQ 10 to boost your antioxidant defenses.

I firmly believe that aging can be stopped in humans. I also believe that it will take baby steps first to get there and yes, we are in the “baby step” age right here, right now. But if you don’t take those baby steps now you may not be able to walk or run when the time comes.

Doc

Curr Aging Sci. 2013 Jan 22. [Epub ahead of print]

Telomere Shortening Is a Sole Mechanism of Aging In Mammals.

Mikhelson VM, Gamaley IA.

Valentines Day is second only to Halloween when it comes to candy consumption. In fact, Americans will be buying about 58 million pounds of chocolate in these next few days leading up to Valentines Day. That’s a lot of chocolate! It’s a good thing research has proven that chocolate, particularly dark chocolate, can be part of a healthy diet.

But quality is everything and in most of the candy that will be purchased for sweethearts all over the country the main ingredient in those chocolatey confections is sugar. But that’s not all they contain – they also have high fructose corn syrup, artificial flavors and colors, hydrogenated oils, MSG and more! And none of those ingredients are good for you.

Besides causing cavities and weight gain, those ingredients have been implicated as potential cancer causing agents, causing mood swings, increasing LDL cholesterol and triglyceride levels, increasing inflammation and even damaging the tiny capillaries in the eyes! The pleasure is definitely not worth the serious health consequences. And I don’t know about you, but I certainly don’t want to give someone I love something that could harm their health.

There are some great alternatives I’d like to share with you. Beyond Organic certified organic dark chocolate contains toasted flax seeds that give it a delightful crunch as well as healthy omega 3 fats and it is infused with probiotics so it’s an absolutely guilt free pleasure! I chop it up and use it in my gluten free chocolate chunk cookies that everyone raves about!

Another unique, healthy and delicious snack that’s one of my daughter’s favorites is the new EA Live Chocolate Fudge cookies. They are crunchy, fudgy and Enzymatically Active Live foods! You can feel good about giving these to your children as a snack and they will love them.

They also have EA Live chocolate walnuts that are scrumptious! Those would be a great addition to the cookies! There’s even EA Live dark chocolate granola! Talk about a treat for breakfast or a snack!

So don’t avoid chocolate on Valentines Day or any day for that matter – it’s one of life’s pleasures, and now it can be a healthy, guilt-free pleasure!

Do you consider high quality dark chocolate a health food and make it part of your diet?

I am looking for a few serious Business Builders to join my team who share my vision to change their diets, change their lives and change their world! I would love to have you on my team. Visit this website to learn more about this exceptional opportunity and these amazing products. Feel free to share this blog post with everyone you know!  You will be helping them and their families to better health as well!

Visit this link for more info and I will be happy to contact you!

Summary:

Since February is the national month for cardiovascular health I will post a lot of recipes with heart healthy ingredients. Even if you do not have hearth disease, these recipes are great prevention tools. I mean did you know we will all develop atherosclerosis eventually? It usually begins to form since we are 13-15 years old. Smoking, having a high fat diet and being overweight increase your chances of developing a more severe form of the disease.

But back to the recipe….These pancakes taste like mini banana breads. Prep this for the week ahead and take on the go. What makes these pancakes a healthy breakfast alternative? Well regular pancakes are usually made with butter and white flour. These ingredients make them high in fat and processed sugars. This will traditionally create a high sugar spike in the body, and consequently an insulin surge. In return you will feel excessively full and sometimes even groggy. To avoid sugar spikes and maintain a steady glycemic index it is essential to incorporate more fiber and whole grains into your diet. Why? These are processed more slowly, giving your body time to fully digest the food which in return will help keep you feeling fuller longer without feeling terrible afterwards. It will also help regulate your bowel movements and help lower your bad cholesterol.

Heart healthy ingredient breakdown:

- WALNUTS: are packed with healthy monounsaturated fats, omega-3s and fiber. A small handful a day can provide anti-inflammatory properties plus help lower bad cholesterol.

- OATS: all forms of oat will also help you lower bad cholesterol. Additionally it is one of the best breakfast foods for people with diabetes or other glucose abnormalities since it helps maintain a steady glycemic index for hours. It won’t cause an insulin spike and can help curve hunger surges. This is why some experts recommend swapping oats for 1/3 of the flour in most baking recipes (muffins, pancakes, breads, etc.)

- GROUND FLAXSEED: most people know that flaxseed is good for the heart. It contains fiber and powerful omega-3s called EPA and DHA. This magical powder is an easy food to incorporate into any diet. I mean it’s tasteless and you can sprinkle it on cereal, oatmeal, baked goods, yogurt, smoothies, mustard, pastas, casseroles…you name it. So if you know someone who has a high fat, high red meat diet – recommend this product! You can help protect their heart health with as little as 2 tbsp of this powder daily.

Ingredients:

PANCAKES:
1/2 cup Instant oats
1 cup Whole wheat buttermilk pancake mix, *I use the Hogson Mill brand
1 cup non fat milk or non-dairy milk, *add more if you like thinner pancakes
1 banana, sliced
1 egg
1 tbsp flaxseed meal (ground), *optional – to boost fiber
1/4 tsp cinnamon
2 tbsp sunflower or vegetable oil
TOPPINGS & EXTRAS:, (optional)
1/4 cup chopped walnuts
pure maple syrup
cool whip or greek yogurt
extra banana slices

Directions:
1. Preheat oven to 250º F. Place the walnuts in a cookie sheet and bake for 10-15 minutes or until they become aromatic. Remove walnuts from the oven and set aside. As you cook the pancakes, transfer them onto the cookie sheet to keep warm in the preheated oven.

2. Whisk the egg and milk in a large mixing bowl. Incorporate the dry ingredients into the mixture. Whisk until well combined. NOTE – Due to all the fiber and whole grains, these pancakes tend to be thicker and muffin like in consistency. If you desire a more traditional consistency, incorporate more milk into the mixture.

3. Cook the pancakes in batches, preferably 1-2 at a time. Use a nonstick pan and add vegetable oil spray if needed to grease the pan slightly. Never cook at high heat!! For best results cook at medium low heat.

Yield: 9-10 palm-size pancakes

—–

Loaded version: banana slices, cool whip, maple syrup & walnuts…(Keep in mind the more toppings you add, the more calories this breakfast contains. However the original recipe is low in fat, sugar and cholesterol so the toppings balance it out by adding a bit of sugar and good fats).

Watch how the dollop of cool whip melts away…

Simple version…just maple syrup and walnuts

and just as delicious….

Biotin (a b-vitamin)- Lack of biotin leads to hair loss split ends and causes nails to become brittle and break. Biotin makes hair and skin healthy.

• Lentils (beans), carrots, nuts, berries, avocado, eggs, soybeans

Vitamin A- Aids in the production of sebum. Sebum is produced by hair follicles and makes hair healthy. It also aids in the reproduction of cells for healthy skin.

• carrots, fish oil, spinach, broccoli

Vitamin C- Healthy for hair and skin, prevents cellular damage, and boosts the immune system. It helps scalp circulation which helps the blood vessels that feed the hair follicules (thus creating healthy hair follicles).

• oranges, lemons, grapefruit, strawberries, tomatoes, broccoli, blueberries, kale, swiss chard

Vitamin E- Makes hair healthy and shinny. Is also key in producing healthy skin cells.

• sweet potatoes, nuts, avocados, broccoli, leafy green vegetables

Bs- Good for scalp circulation. It keeps hair strong and full. It also creates the skins youthful elasticity.

• Avocado,

B5- prevents hair loss and gray hair.

Omega 3s- Stops and prevents inflammation (which leads to cellular damage and cancer). Helps the body make new healthy cells.

• salmon, sardines, flax seed oil or ground flax seed, walnuts, sunflower seeds, almonds

Selenium- Prevents free-radical damage or cellular damage (preventing cancer).

• Wheat germ, salmon, tuna, garlic, Brazil nuts, eggs, brown rice

Iron- carries oxygen to the skin and hair follicles.

• lentils (beans), red meat, eggs, dark green vegetables, chicken, turkey, artichokes

Protein- Keeps hair strong. Hair is mostly protein. Protects and makes the skin healthy.

• lentils (beans), red meat, turkey, chicken, eggs

Omega 3s- Good for the scalp and keeps the scalp and hair hydrated. This prevents breakage and makes hair both shinny and healthy. Helps prevent inflammation(which leads to cancer) and makes skin healthy. It promotes cellular turnover or reproduction of cells.

• ground flax seed, fish oil, nuts, salmon

Selinium- contains cancer fighting antioxidants and prevents free radicals (cancer producing agents) from further cellular damage.

• garlic, Brazil nuts, eggs, brown rice

Protein- Hair is made of protein and needs protein to grow and stay healthy. Skin needs protein to make new healthy cells.

• meat, lentils, poultry

Beta Carotene- Your body turns this into vitamin A. Cells and hair need vitamin A to function properly.

• sweet potatoes, kale, carrots, turnip greens, butternut squash, collard greens

Vitamin D- Dairy (milk and yogurt) aid in hair strength and hair skin and nails growth. The good enzymes found in yogurt are good for digestive health.

• milk, yogurt, cottage cheese, dairy products

Lycopene- An antioxidant which is great for cellular damage prevention.

• tomatoes

Healthy Advise

• Use an SPF of 30 or higher in the sun. Protect yourself from those harmful UV rays. They cause skin aging and wrinkles.
• Use retinoids on your skin as a regular regiment. Retinoids help produce collagen, clear up acne, unplug pores, and reduce lines and wrinkles
• Exercise increases blood circulation, boosts endorphins, and helps reduce stress and depression. This reduces wrinkles, and boosts the immune system for over-all good health.
• Get at least 8-9 hours of sleep. A well rested body can function better and improved the functioning of the immune system. It prevents rapid aging. Good sleep produces hormones that help in the production of collegian and helps the functioning of your cells.
• Enjoy life with a hobby or something that makes you happy. This promotes good health, healthy hair skin and nails by lessening acne, eczema, rosacea, and wrinkles. It aids in the good hormonal reproduction your body needs. Eat healthy, relax, and enjoy life.

Have you ever SEEN a fresh egg? The yolk is honest to goodness orange (think mac n cheese orange). None of these pale yellow yolks of commercial eggs. No, these yolks scream that the hens have been out in the grass and weeds getting more beta carotene than their commercial counter parts.

So the hens are happy, but what about me? Well true free range eggs also have health benefits for those who eat them. Eggs from farm hens typically have higher levels of vitamins A and E, beta carotene, and Omega 3s. They also have lower levels of cholesterol, Omega 6s and saturated fat. Plus I think they taste better. (C’mon an egg out of a blue shell HAS to taste better!)

Be wary of these labels on mass produced eggs:
- Vegetarian fed eggs: if hens are outside they will eat bugs. These hens obviously don’t go outside or they would not be considered vegetarians.
- Cage-free eggs: this just means that the hens were not kept in cages. They may still be in very close quarters and may never go outside.
- Organic eggs: ok, so they got organic grain instead of regular grain. Big deal. BUT this label also means they do not get antibiotics.
- Free-range eggs: this is not the same thing as ‘pasture fed’ so while they may have had access to grass they could also have been fed commercial food.

These labels are very ambiguous; some farms may be better than others. When in doubt do the best you can. I do have to get them at the grocery store too sometimes 

Note…if you are getting eggs from a farm there is likely to be variation in size, color, etc. This is normal. Some eggs may also have been fertilized; this is not so normal. Discard any egg that doesn’t look quite right.

I was asked to give a conference on Metabolic Syndrome and the keys to preventing or reducing its potential health risks. For those who are not familiar with this condition I would like you to take some time and read this post since Metabolic syndrome affects nearly 50 million Americans — almost 1 in 4 American adults.

Metabolic Syndrome is a cluster of medical conditions that when occurring simultaneously in one person can increase their risks dramatically of developing Type II Diabetes, stroke and heart disease. So what are these risks?

- Central obesity [Waistline greater that 40" in men and 35" in women]

- Having glucose intolerance [Fasting Blood Sugar ≥ 100mg/dL]

- Having arterial hypertension  [Blood pressure ≥ 130/85 mmHg]

- Having low LDL or “good” cholesterol [men < 40 mg/dL and women <50 mg/dL]

- Having Triglycerides ≥ 150mg/dL

If you meet 3 of these criteria you have Metabolic Syndrome and should talk about this with your doctor. This condition has a greater prevalence in people over 60 years old, who are overweight or obese, have a sedentary lifestyle and are from a low socioeconomic group. The excess cholesterol coupled with a poor diet leads to cholesterol build up and plaque formation in your arteries. These are known as atheromas, which over time can lead to hardening of the arteries also known as atherosclerosis. This can eventually lead to poor oxygenation and ischemia which translates into having a heart attack or stroke. I’ve told you before that cardiovascular disease is the #1 cause of death in the EU followed by cancer. Smoking increases both risks greatly.

So what can be done? LIFESTYLE MODIFICATIONS. This is the first step. There is no magic pill that can make all of these health problems go away. Imagine smoking plus having Metabolic Syndrome (which is present in most obese Americans)….It’s a recipe for disaster.

Did you know that smoking decreases your life expectancy by a DECADE when compared to non-smokers? Needless to say kicking this nasty habit is an important step. If cancer or heart disease doesn’t scare you just think about adding years to your life. If you quit when you are in your mid-30s and 40s, you can gain up to 9 years. If you quit between mid-40s and 50s you can gain up to 6 years. And if you quit between the ages of 55-65 you can still gain up to 4 more years.

But enough about smoking cessation. Let’s talk about nutrition and exercise. People with Metabolic Syndrome are recommended to lose 5-7% of their weight or start by cutting 500 to 1000 calories daily. Did you know that you could cut 500 calories by skipping 3 sodas per day? Imagine this- losing weight by eliminating only sodas from your diet. It can be done. I had an 18 yr old patient who weighed 260 lbs and lost 50 lbs in one year by doing this. About being active – start by taking the stairs instead of the elevator, walking your pet everyday…baby steps…there are many little household chores that can be done that burn calories. Look it up! It will amaze you. However these group of individuals should get at least 5 thirty min. sessions of exercise or “activity” per week. Exercise promotes cardiovascular health and helps lower insulin resistance.

On nutrition there are several changes that can be done. You can start small by replacing butter with extra virgin olive oil. Other things you can do include limiting the amount of red meat and incorporating more nuts, fish and beans into your diet as a lean protein source. Replacing white flour with whole grain or whole wheat flour, rice, breads and pastas. For more heart healthy foods check out this amazing slide show below from webmd. It not only provides the food list, but it explains the benefits and it even gives you a couple of cooking tips…

Heart Foods Slideshow: Resveratrol, Salmon, Flaxseed, and More.

Picture source: http://www.preventiekompas.nl and http://www.slideshare.net/

Credit: Getty Images

Flaxseed

Why it’s super:
Not only does flaxseed lower blood cholesterol and reduce the risk of heart attack, but it is also a rich source of lignan, a powerful antioxidant that may be a powerful ally against disease and certain cancers, especially breast cancer. Just 2 tablespoons of ground seeds (which are digested more efficiently than whole seeds) contain about 20% of the recommended daily fiber* intake and more than 100% of the recommended intake for inflammation-fighting omega-3 fatty acids.

How to enjoy it:
Add ground flaxseed to baked goods for a nutty flavor or sprinkle it on top of your favorite cereal. It’s also delicious when blended with yogurt and fresh fruit for a tasty smoothie.

I am absolutely in love with this nutrional powerhouse! Chia seeds are full of omega 3 and omega 6 fatty acids, fiber, protein, anti-oxidants and minerals. The seeds absorb a great deal of water and expand which make you feel fuller longer and reduces hunger. 

These little seeds are completely versatile and can be used in soups, smoothies, baking, dressings, desserts…the list goes on. I put some in my green smoothie this morning along with a frozen banana, orange, kiwi, spinach,cilantro and coconut milk…mmmm! Try incorporating this superfood into your diet today and reap the crazy amount of benefits! 

Cheers, Amma

Amaretti: full of almond antioxidant and omega-3 goodness!

This easiest of cookie recipes is from  Baking With Julia, my ultimate baking source.  A light Italian cookie that should be crisp outside and have a soft chewy interior. Amaretti means “little bitter things,” from the practice, common in Italy, of using both sweet and bitter almonds in the dough. Bitter almonds cannot be imported into the United States.

Only 3 ingredients are needed and a pastry bag for piping the dough.  If you don’t have a pastry bag, use a Ziploc bag with a 1/2 inch hole cut in a corner.

It is essential to use ALMOND PASTE not almond filling. Almond paste is thicker and has less sugar.

Almond Paste, Sugar and Egg White is all you need!

One 8-ounce can ALMOND PASTE (I use Solo brand)

3/4 cup sugar

2 large egg whites, beaten with a fork lightly

• Place a rack in the center of your oven and preheat to 325 degrees
• Line two baking sheets with parchment
• Cut almond paste into 1/2-inch cubes and place in bowl of a mixer with a paddle attachment
• Add 1/2 of the sugar and mix on low speed until paste is in small crumbs
• Add the remaining sugar and mix until crumbs are very fine, about 2 minutes
• Add the egg whites in 3-4 additions, scraping the sides and bottom of the bowl and beating until batter is free of lumps. Don’t overbeat

Mix Almond Paste and Sugar to Crumbs

Pastry Bag Filled With Dough

Pastry Bag Technique

• Fit a pastry bag with a 1/2 inch plain tip or use a Ziploc-type bag with a 1/2 inch hole cut in the corner
• You can also use a small scoop to form the amaretti, using about a teaspoon of batter for each cookie
• Make the cookies tiny, one bite size.
• Place them 1 1/2 inches apart
• Just before baking each tray, wet a cotton or linen kitchen towel (terry won’t work). Keep it wet, but not soaking wet
• Fold the wet towel and use it to drap over the cookies, a few at a time, and use an up-and-down motion to pat the cookies with the towel several times, until their tops are smooth, slightly flattened and glistening. This helps produce the crinkly top that is typical of these cookies

• Bake the amaretti until they are well risen, lightly colored and covered with fine cracks; 10-15 minutes. If you make larger cookies, bake them longer.
• Transfer the cookies, parchment and all, to cooling racks. Cool completely.
• Gently peel the amaretti off the paper. If any cookies stick, use a thin spatula to scrap them off, or brush the underside of paper with a little hot water. Give it a few seconds to seep in, then peel off the cookie.
• Amaretti will be moist and chewy for a few days and then become dry and crisp. Both are delish!

A delicious salmon salad I had at a restaurant along the beach in Malaga, Spain.

So now that you’re convinced you should be eating salmon, what should you buy? There are lot’s of options, from fresh to canned, farm-raised vs. wild and Atlantic vs. Alaskan. Are they really all that different?

Environmentally, wild Alaskan salmon is your best choice. Alaskan salmon fishing is regulated to continue to ensure a healthy salmon population. Wild salmon populations in the Pacific Northwest (Oregon, California, and Washington) are also moderately healthy according to Monterey Bay Aquarium’s Seafood Watch report. Avoid buying wild Atlantic salmon, as the population has been severely depleted. If you’re still not sure, look for the consumer eco-label certified by the Marine Stewardship Council.

That being said, most of the fish we consume in the US, whether from restaurants or grocery stores, is farm-raised. Fish farming practices are questionable in some areas of the world, where the waters could be polluted with antibiotics and waste, creating conditions that are conducive to contagious disease and parasites. Most farm-raised salmon are kept in pens or cages near costal areas where wild salmon migrate, which poses a threat to the wild salmon population. However, efforts have been made in the US to alleviate this problem by raising fish in closed system inland tanks. Still, the amount of food and resources it takes to grow farm-raised salmon is triple the amount of wild. This is a growing concern as global production of farm-raised salmon continues to rise.

To combat this problem, there is a new salmon being developed called AquaBounty salmon, a genetically modified salmon which has not been approved by the FDA as of yet. This farm-raised salmon is genetically modified to grow twice as fast and consume fewer resources. I say skip the mutant fish and stick with what nature gave us.

Let’s not forget canned salmon, which is a great way to get your omega-3′s when you can’t find fresh, environmentally friendly salmon or you just want to save a few bucks. Most canned varieties are Alaskan wild.

Now that you’re better informed on what to buy, how about a recipe?

Salmon-Veggie Bake

Salmon Veggie bake served with cous-cous

The foil packets create a space for steam to build and trap all the flavors inside.

Ingredients:
1lb salmon
4 carrots, thinly sliced diagonally
2 cups sliced mushrooms
4 green onions, diced (white and green part)
2 teaspoons shredded orange peel
1/2 teaspoon dried oregano
5 garlic cloves, cut into fourths
1/4 teaspoon black pepper
4 teaspoons olive oil
2 oranges, thinly sliced

1. Preheat oven to 350 degrees. Steam carrots for about 5 minutes. In a large bowl, combine carrots, mushrooms, green onions, orange peel, oregano, garlic and pepper. Stir.
2. Tear off four 2x2ft pieces of aluminum foil. Fold each in half and divide the vegetables evenly in the center of each piece. Divide fish into four pieces and place on top of veggies. Drizzle one tsp olive oil over each piece and top with orange slices. Fold the ends of the foil inward and roll down, creating an enclosed packet.
3. Place foil packets on a baking pan and bake for about 30 minutes or until fish flakes with a fork and carrots are tender. Enjoy!

F is for fun, fall, and fish oil??
Fish oil has many surprising benefits besides providing an adequate amount of Omega-3s to your diet. This well packed supplement contains special fats that help in reducing inflammation, redness, blemishes, and work to improve the overall appearance of skin.
Omega-3 fatty acids (also known as essential fatty acids) are polyunsaturated fats found naturally in fish, seeds, nuts, and leafy green vegetables. Many studies have been done that support Omega-3 fatty acids protecting against inflammation, heart disease, diabetes, and certain types of cancer. They are termed “essential” because they are said to be necessary in maintaining good health, and since our body does not produce the acids naturally, it is recommended to take supplements.

Okay
so why Omega-3 for acne? The important acne fighters, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are anti-inflammatory and work their magic within your body’s cells. Since acne is partially inflammation, increasing your Omega-3 intake is part of the battle… oh and EPA and DHA are important for heart health and a cart load of other things so increasing your intake makes for an overall good decision.

The recommended dose is 3 to 4 grams a day to see effects. Of course over time and outcomes vary among everyone. I have become a big supporter of fish oil, taking 3 a day ,which comes to 3000mg . Since beginning, I have seen a noticeable improvement in my skin and breakouts.

Because there are many brands out there to choose from, here are some tips for responsible purchasing.

1. Remember to choose fish oil pills that are virtually free of Mercury and other metals including Arsenic, Lead and PCBs (polychlorinated biphenyl ).
2. Natural fish oil is better absorbed than purfied fish oil.
3. Many fish oils are made from endangered species. Choose a product that is certified by organizations such as the Marine Stewardship Council
4. Since many pills are prone to rancidity, make sure your fish oil pill is fresh. To check, break open the pill and take a whiff. It should smell like ocean, it should not have a funky fish smell. It should not have a lime or lemon scent, which could be the manufacturer masking the rancid pill.

All in all, do your research. After researching for this blog, I have, in turn, began a mission to find a new fish oil brand.

AND of course…

Don’t slack on the water and fresh vegetables and fruit intake either!! <<<< very crucial in maintaining healthy skin.

Happy Day

Flaxseed may also have antioxidant properties, which may contribute to protection against cancer and heart disease.

Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:

• Omega-3 essential fatty acids
• Lignans
• Fiber

Flax seed is high in most of the B vitamins, magnesium, and manganese.

Omega-3 fatty acids are a key force against inflammation in our bodies.

Your Food’s Immediate Danger to Your Health, By Kristin Kirkpatrick, R.D. for YouBeauty.com

It’s pretty doubtful that a person would sit in the drive-thru line of a fast-food chain and order a well-balanced meal, full of fiber and nutrients. People in the drive-thru line are there because they are willing to compromise healthfulness for convenience and taste, which at the time seems worth the trade.

For a long time, it appeared that the price that you pay for eating fast food occurred not at the cash register, but down the road, when the health ramifications associated with meals high in saturated fat and sodium took effect. But what if I told you that the consequences of eating your combo meal begin almost immediately after you crumble the wrapper of your burger? What if every time you enter a fast food restaurant, you exit a little unhealthier and a little less attractive? Would the juicy double bacon cheeseburger be worth it?

Researchers and health professionals have long been aware of the consequences associated with eating fast food, but until now, no one realized how quickly the damage begins. A new study, published in the Canadian Journal of Cardiology, indicates that damage to the arteries occurs almost immediately after just one — that’s right, one – junk food-type meal. Based on the science, moderation with junk fooddoesn’t really exist.

The study compared the effects of a junk food meal and a Mediterranean based meal on the inner lining of the blood vessels. They tested this impact on 28 healthy, non-smoking men between 18 and 50 years old. The men were fed a Mediterranean-based meal — with eight grams of saturated fat and two grams of omega-3 fatty acids — which consisted of salmon, almonds and vegetables baked in olive oil. One week later, the subjects consumed 15 grams of saturated fat and zero grams of omega-3s from a fast food sausage, egg and cheese muffin sandwich and three hash browns.

The researchers collected their data by measuring the men’s endothelial function — the ability of the blood vessels to dilate — after a 12-hour fast and again two and four hours after finishing each meal. The results were not pretty! Almost immediately after eating one fast food sausage, egg and cheese sandwich, the men’s arteries dilated 24 percent less than when the subjects were in a fasted state. Poor endothelial function is a significant precursor of atherosclerosis, a hardening of the arteries that can block blood flow.

This study provides evidence that endothelial function declines after consuming only one junk food meal. With that in mind, can you imagine the arterial damage from consistently consuming one fast food egg muffin every day? Isn’t it time we assess the true “value” of that value meal?

Not only is it important for you to eat pretty, but the same also holds true for children. A new study published in the Archives of Pediatrics & Adolescent Medicine found that children and adolescents both consume more calories and fewer nutrients the rest of the day after eating at fast food or full-service restaurants. On days that kids ate fast food, compared to days that they ate at home, adolescents and young children consumed an additional 309 and 126 calories, respectively. The study also found that eating at full-service restaurants increased children’s average intake of sugar, total fat, saturated fat and sodium. Based on the current evidence, there is a strong correlation that exists between eating out, consuming more calories and fewer nutrients and an increased risk of childhood obesity and chronic disease.

Want to improve your health and beauty and the wellbeing of your family? Steer clear of fast food restaurants and start redefining your family’s idea of fast food. Make your own version of “fast food” by preparing quick snacks and meals that you can grab on the go. Give your food pantry a beauty makeover by simply making healthy foods — such as fruits, vegetable, nuts and whole grain snacks — more convenient and readily accessible. Enhancing the convenience of healthy food reduces your desire to reach for the bad stuff, while allowing your family to continue living vivaciously and of course, beautifully.

Brigid Titgemeier, B.A., contributed to this article.