7 Natural Ingredients You Should Add to Your Dog's Diet
15 September 2016
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By Lucy Postins
Those of us who are dog obsessed may have a shelf in our pantry set aside to hold the ingredients for healthy meals and treats for our dogs. Or we may have cleared space in our closets for special shampoos, dog brushes and conditioners that will make our pup's fur oh, so soft.
But don't forget that some foods have wonderful medicinal properties and are worth keeping in your pantry or fridge at all times.
1. Honey
A terrific digestive aid that can help to combat appetite problems, especially in puppies. A small amount of honey (about 1 teaspoon for a medium-size dog) can also be added to his food once a week for general nutrition and health support. Use only raw honey because heat processing destroys its natural health-promoting properties, but be aware that raw honey does pose a very slight risk for botulism.
Photo credit: Shutterstock
2. Parsley
This herb can be tremendously helpful in combating episodes of gas. Add a small amount of fresh parsley directly to your dog's food. As a bonus, it will also freshen his breath.
Photo credit: Shutterstock
3. Apple Cider Vinegar
Apple cider vinegar can be used in a solution to clean the ears. It can also be added to dog food occasionally, as it has natural antibacterial properties and is purported by some to help support healthy digestions and improve energy levels. I'm such a fan that I often take a couple of tablespoons mixed with a glass of water. It tastes like the wine we sometimes drank in college, but unlike that stuff, I always feel a bit better for it.
Photo credit: Shutterstock
4. Chamomile Tea Bags
Peter Rabbit's mother gave him chamomile tea when he was feeling unwell after a mischievous day out, and for dogs, it can help with a variety of problems, from upset tummies to crusty, debris-filled eyes. To use, brew a cup of hot tea using a chamomile tea bag and boiling water. To soothe digestive upsets, pour some tea over some simple food, such as plain boiled rice with a little boiled chicken. For sore eyes, make the tea, cover, and let it stand for about 15 minutes. Ensure that the tea is cool enough to handle. Dip a cotton ball or gauze into the tea and squeeze until it's slightly damp. Holding your pup carefully, dribble a small amount of the tea into his eye.
Photo credit: Shutterstock
5. Sea Salt
I don't recommend that you add salt to meals—it can be dangerous for heart and kidney function—but using it in a sterile wash can clear up goopy eyes or skin wounds in no time. Add 1 teaspoon of sea salt to 1 cup of boiled water. After the salt dissolves, allow the solution to cool, and then apply it to the eye or wound by letting it drip from a cotton ball or sterile dropper.
Photo credit: Shutterstock
6. Pumpkin
Pumpkin is absolutely packed with antioxidants, beta-carotene, and soluble fiber. Add a tablespoon of canned pumpkin to your dog's regular meal during times of tummy upset; it's incredibly soothing to the whole GI tract, can help to firm up loose stools in a matter of hours, may stop diarrhea, and eases digestion.
Photo credit: Shutterstock
7. Ginger Tea Bags
Ginger is wonderful for nausea, and adding a little ginger tea to a light meal or some chicken broth and serving it before road trips could help save the upholstery in your car for those dogs who suffer from the dreaded travel sickness. You can also slice a few strips of fresh ginger and add them to lightly boiled water.
Photo credit: Shutterstock
Adapted from Dog Obsessed.
This article was reposted with permission from our media associate Rodale Wellness.
By Bill Gottlieb
More than 24 million American children and adults suffer from asthma, which is when the respiratory "pipes" (bronchi) that carry air in and out of the lungs are inflamed and spasm. And every year, the disease sends more than 1.8 million people to the hospital, killing nearly 4,000 with severe, choking asthma attacks.
Fifty percent of people with asthma have attacks triggered by allergens, such as molds, dust mites and animal dander. Of course, you can have allergies without asthma. You can have hay fever (seasonal allergic rhinitis), which is when your immune system mistakes pollen from grass, trees or weeds for a foreign invader and revs up its defenses, triggering sneezing, red and itchy eyes, a stuffed and runny nose, and fatigue.
But whether you have asthma or asthma and allergies or just allergies, you may have noticed your condition is getting worse. The rates of asthma have increased over the past 25 years—the number of people with asthma has increased fourfold and the number of deaths from asthma attacks has doubled. And people with hay fever are noticing that every allergy season seems like the worst ever.
What's happening? Many studies show the increase in allergies could be due to changes in the environment. This slideshow shows six reasons why more people might be feeling the affects of allergies:
Climate Change
Hay fever season and the ragweed allergies it brings may be getting more intense and lasting longer, according to a 2011 study from the U.S. Department of Agriculture (USDA) published in the Proceedings of the National Academy of Sciences of the United States of America. "The main takeaway from the study is that we are seeing a significant increase in the season length of ragweed and this increase is associated with a greater warming at northern latitudes, consistent with projections regarding climate change," said Lewis Ziska, PhD, the lead author of the study and plant physiologist with USDA's Crop Systems and Global Change Lab. (The study found that the length of the ragweed season increased by as much as 27 days between 1995 and 2009 in various areas of the U.S.).
Climate change threatens human health in a number of ways, but allergies may be the most immediate, easy-to-recognize ailment, said Linda Marsa, investigative journalist and author of the book Fevered: Why a Hotter Planet Will Hurt Our Health—And How We Can Save Ourselves. And the problem isn't only longer allergy seasons.
Under normal circumstances, a single ragweed plant creates one million pollen grains. But in an environment with more carbon dioxide (CO2)—the main driver of climate change—plants produce three to four million pollen grains, explained Clifford Bassett, MD, medical director of Allergy & Asthma Care of New York and a member of the public-education committee at the American College of Allergy, Asthma & Immunology. But the problem doesn't stop there. CO2 in the atmosphere is like plant food for weeds, causing them to produce pollen that contains more allergenic proteins than normal, said Marsa.
Antibacterial Chemicals
A study in the journal Environmental Health Perspectives found that triclosan (an antibacterial chemical used in toothpastes and other personal care products) may play a role in worsening allergies. The study researchers looked at 3 years of health data from about 5,000 people and found that urinary levels of triclosan were linked to allergies and hay fever. This finding supports the "hygiene hypothesis"—sanitizing our homes and environments creates a weaker immune system that is less able to respond to bacterial and viral threats.
"Hygiene can protect us from infections," said Erin Rees-Clayton, PhD, a study author and a research investigator at the University of Michigan School of Public Health. "But some of the chemicals in hygiene and cleaning products may have more risks than benefits."
BPA
Researchers at the Columbia Center for Children's Environmental Health linked childhood exposure to BPA (bisphenol A, used in plastics, the lining of food cans and thermal receipts) to asthma.
"Asthma prevalence has increased dramatically over the past 30 years, which suggests that some as-yet-undiscovered environmental exposures may be implicated," said study leader Kathleen Donohue, MD, assistant professor of Medicine at Columbia University Medical Center. "Our study indicates that one such exposure may be BPA."
Donohue and her colleagues analyzed health data from 570 pregnant women and their children at ages 3, 5 and 7. They found that exposure to BPA in early childhood—even very low levels of it—increased the risk of asthma in the children.
Cleaning Products
What are the jobs most likely to give you asthma? That's the question posed by researchers at the Imperial College London, who studied nearly 10,000 people to see which careers were most likely to trigger asthma. Of the 18 asthma-producing occupations, seven of them involved regular use of cleaning products.
That's not too surprising when you consider that 53 percent of cleaning products damage the lungs, according to an analysis by the Environmental Working Group. (And "green" cleaning products are not necessarily free of lung-damaging compounds).
Vinyl Flooring
A 10-year study of 3,000 children found that those with vinyl flooring in their bedrooms were one and a half times more likely to have asthma than children with wood, linoleum or other flooring materials. (The vinyl is polyvinyl chloride or PVC, a type of plastic widely used in construction). If mothers had vinyl flooring in their bedrooms while pregnant, the children were twice as likely to have asthma. "Our results suggest that PVC flooring exposure during pregnancy could be a critical period in the development of asthma in children at a later time," concluded the Swedish researchers in the International Journal of Environment and Health.
The researchers speculate that it's the phthalates—chemicals used to soften plastic—that are doing the dirty work. Phthalates leach into household dust, creating constant exposure.
The Preservative in Pre-Moistened Wipes
You've probably never heard of it, but in 2013 the dermatologists of the American Contact Dermatitis Society dubbed it the "Allergen of the Year." The compound? (Take a deep breath). Methylisothiazolinone (MI)—the preservative in most premoistened toilet, feminine and baby wipes (and in various liquid soaps, hair products, sunscreens, cosmetics, laundry products and cleaners). MI replaced other toxic, irritating preservatives, such as formaldehyde and parabens. The only problem: MI is irritating, too!
"In the last 2 or 3 years, we've seen a big increase in people with allergy to MI," said Matthew Zirwas, MD, director of the Contact Dermatitis Center at the Wexner Medical Center of the Ohio State University. The allergy produces red, raised, itchy bumps similar to poison ivy. The three areas most affected by the rash include the fingers and hands (from handling wipes), the buttocks and genitals (from applying the wipes) and the face (from soaps and shampoos). Needless to say, most people (and their primary care doctors) never figure out the cause of the rash.
Adapted from Health-Defense.
This article was reposted with permission from our media associate Rodale Wellness.
By Jonathan Psenka
Food allergies result when your immune system mistakes a food you've eaten for an invader. Instead of digesting the food and using it as nourishment, your body launches an attack, which can lead to symptoms that range from mildly unpleasant to potentially fatal. In their most severe form, food allergies can cause life-threatening anaphylaxis.
When we talk about food allergies, it's important to distinguish them from food intolerances or sensitivities. A true food allergy is a hypersensitivity of the immune system to a food component, usually a protein. With a food sensitivity, on the other hand, the immune system is not usually involved. For example, lactose intolerance is a food sensitivity. People with the condition lack the enzyme necessary to break down milk sugar (lactose), so when they eat dairy products, lactose intolerant people may experience gas, bloating and diarrhea. Although they may be uncomfortable and embarrassed, these symptoms are not life-threatening, as some true food allergies can be.
Here's are the most common food allergies.
1. Peanut Allergy
One of the most common food allergies, peanut allergy is also one of the most potentially dangerous. Peanuts are among the foods most likely to cause anaphylaxis and peanut allergies are on the rise. According to the Food Allergy Research and Education study, peanut allergies more than tripled in the U.S. between 1997 and 2008.
Unlike most other food allergies, which kids typically outgrow, peanut allergies are a lifelong condition—only about 20 percent of people with allergies to peanuts ever get rid of them. These allergies tend to run in families, with younger siblings of kids with peanut allergies at an increased risk of developing them, as well.
Peanuts are a member of the legume family; other members include peas, lentils and soy. Legumes differ from their cousins, the tree nuts (walnuts, cashews and almonds), in that they grow in the ground. Although people with peanut allergies are no more likely to be allergic to other legumes, they are more likely to be allergic to tree nuts. Recent research shows that between 24 and 40 percent of people with peanut allergies also have tree nut allergies.
Symptoms of a peanut allergy may include hives; eczema; stomach cramps; diarrhea; vomiting; runny nose; sneezing; itchy, watery eyes; and asthma symptoms, such as coughing, wheezing and difficulty breathing. In its most severe form, peanut allergy can cause—within minutes—the sudden allergic reaction anaphylaxis.
Another reason peanut allergies are such a concern is that just a tiny amount of a nut can trigger a big reaction in sensitive people. If someone with a peanut allergy touches a surface where a peanut or some peanut butter sat and then touches his or her eyes, for example, it can be enough to set off a serious allergic reaction.
Because trace amounts of peanuts can spark a severe response and because peanuts can lurk in many unsuspecting foods, people with a peanut allergy—or any true food allergy—simply can't be too careful. If you have a severe food allergy, you should carry an EpiPen at all times and make sure you and those around you know how to administer it and are prepared to use it at any time.
As a peanut allergy sufferer, you must also be vigilant about reading food labels. The Food Allergen Labeling and Consumer Protection Act (FALCPA) requires all foods containing peanuts that are sold in the U.S. to list the word "peanut" clearly on the label. However, keep in mind that the use of the phrase "may contain peanuts" is voluntary, so you still need to know what you're eating.
It's also important to be aware of foods and ingredients that may contain peanuts. These include the following:
- Artificial nuts
- Baked goods
- Candy
- Chili
- Egg rolls
- Glazes and marinades
- Mandelonas (peanuts soaked in almond flavoring)
- Marzipan
- Nougat
- Pancakes
- Pet food
- Specialty pizzas
2. Tree Nut Allergy
Tree nuts are, as their name suggests, nuts that grow on trees. They include almonds, walnuts, hazelnuts, pistachios, Brazil nuts and cashews.
- Tree nut allergies are similar to peanut allergies in that they tend to cause severe reactions and usually last a lifetime. Even fewer kids with tree nut allergies than with peanut allergies ever outgrow them. Tree nut allergies also tend to run in families, with younger siblings of children with tree nut allergies at an increased risk of developing them, too.
People with tree nut allergies are frequently allergic to more than one kind of tree nut, so they're advised to avoid all nuts and to check all ingredients. The FALCPA now requires food companies to list specific tree nuts on all labels of foods sold in the U.S. Even so, those with allergies to tree nuts should be aware that these nuts can pop up in the most unusual places, such as barbecue sauces, flavored coffees and alcoholic beverages. (Note that alcoholic beverages are not required by the FALCPA to list potential allergens on their labels).
If you have a severe tree nut allergy, you should also look out for the following substances:
- Gianduja (chocolate with hazelnut paste as an ingredient)
- Litchi
- Marzipan
- Pesto
3. Milk Allergy
Cow's milk is the most common allergy in infants and young kids. About 2.5 percent of children younger than age three are allergic to milk. Those with an allergy to cow's milk can also react to the milk of other animals, such as goats and sheep.
Milk allergy symptoms are variable and can range from mild to severe. Some individuals react after ingesting only a tiny bit of milk, while others can drink a moderate amount and react only slightly. Mild reactions tend to take the form of hives and severe reactions can include anaphylaxis.
The good news is that most kids with milk allergies outgrow them. There are also a number of healthy dairy-free baby formulas available, so mothers of milk-allergic kids who choose not to breastfeed have other options.
Luckily, the FALCPA now requires that all milk-containing products sold in the U.S. actually list the word "milk" on the label. Even so, it's helpful for parents of kids who are allergic to milk—and for the kids themselves—to be as educated as possible on hidden cow's milk sources. It's also important to realize that milk can show up in the most unexpected places, such as in deli meat (when meat slicers are used to cut both meat and cheese), meats that use casein as a binder and medications that contain milk protein.
Here are some milk-containing ingredients to look out for:
- Casein
- Caseinates
- Curd
- Diacetyl
- Ghee
- Lactalbumin
- Lactoferrin
- Lactose
- Lactulose
- Recaldent
- Rennet casein
- Tagatose
- Whey
4. Egg Allergy
Egg allergies are also common in kids, second only to milk. Luckily, most children outgrow their egg allergy by age five. Those who are sensitive react to the proteins in the white of the egg. People with chicken egg allergies should also avoid eggs from ducks, geese, turkeys and other birds, because they may contain some of the same allergenic proteins. Symptoms of an egg allergy range from mild skin reactions to severe anaphylaxis.
Children who are most allergic to eggs can react after just smelling egg fumes or getting a tiny bit of egg white on their skin. Because eggs have the potential to cause anaphylaxis, those who are at risk should carry an EpiPen to use in the event of accidental exposure.
The FALCPA requires all egg or egg product-containing packaged foods meant for distribution in the U.S. to say "contains eggs" on their labels. But eggs can still show up in unexpected places, such as in surimi, the foam toppings of coffee drinks and on pretzels. (They're in the egg wash used before the pretzels are dipped in salt). Therefore, you can't be too educated about eggs' many whereabouts. Some of the less obvious names for egg-containing ingredients include albumin (or albumen), meringue and ovalbumin.
5. Soy Allergy
Soy is another common food allergen, especially in infants and children. About 0.4 percent of children have a soy allergy. Some kids outgrow it by age three and the majority outgrow it by age 10.
Soybeans are legumes (plants that have seeds in pods; other legumes include peas, lentils and peanuts). Having a soy allergy does not make someone more likely to have an allergy to another legume, such as peanuts, however. And in most cases, soy allergies tend to be much milder than peanut allergies.
Symptoms of a soy allergy may include hives, itching, eczema, canker sores, abdominal pain, diarrhea, nausea, vomiting or dizziness. More severe anaphylactic reactions to soy can also occur, but these are rare. Those who are at risk for an anaphylactic reaction from soy should carry an EpiPen. (You can learn if you're at risk through specialized testing).
The FALCPA requires all packaged foods that contain soy and that are sold in the U.S. to say "soy" on the label. However, it's still helpful to recognize foods and ingredients that may contain soy. These include the following:
- Edamame
- Miso
- Natto
- Shoyu
- Soya
- Tamari
- Tempeh
- Textured vegetable protein (TVP)
Beyond the obvious soy milk and soy products like tofu, soy can also be found in unexpected foods, including canned meats and fish, cereal, crackers, energy bars,and infant formula.
6. Fish and Shellfish Allergy
Like peanut allergies, fish and shellfish allergies often stick with people for their entire lives. In fact, seafood allergy is one of the top food allergies among adults. It also sends more people age six and older to the emergency room than any other food allergy because like nut allergies, an allergy to fish and shellfish can bring on a severe anaphylactic reaction.
When it comes to seafood, those with fins are the most allergenic, with salmon, tuna and halibut being the worst offenders. People who are allergic to one type of fish are frequently also allergic to another. However, fish and shellfish come from different families, so having an allergy to shellfish doesn't necessarily mean that you'll also be allergic to finned fish or vice versa.
In terms of shellfish, crustaceans within the shellfish family are most likely to cause allergic reactions. These include shrimp, lobsters and crabs. Unfortunately, these are also some of the most popular shellfish for people to eat.
If you are allergic to fish or shellfish and are at risk for anaphylaxis, you will want to avoid these foods at all costs. On a positive note, fish and shellfish hardly ever hide behind strange ingredient names or in surprising foods. And if a packaged food contains shellfish, the label must list it.
However, it's important to keep in mind that deep fryers in restaurants are often used to fry multiple kinds of foods, so your plate of innocent French fries may have been dipped in the same oil as someone else's fried seafood sampler Hibachi restaurants are another danger zone for people with seafood allergies, because chefs use the same open grill to cook everyone's meals. If you have a shellfish allergy, your safest bet is to avoid seafood restaurants altogether and especially any foods that have been deep-fried.
In addition, because fish and shellfish allergies can cause anaphylaxis, carrying an EpiPen is a good idea for those who have these allergies.
7. Wheat Allergy
Wheat allergies most commonly show up in kids, who usually outgrow them by age three. And just as a milk allergy should not be confused with lactose intolerance, a wheat allergy should not be confused with celiac disease or gluten intolerance, which is a sensitivity to the sticky protein (called gluten) that's found in wheat. Wheat allergies in their true form are reactions to the proteins in wheat and are mediated by the immune system; IgE antibodies are secreted within minutes to hours after a person eats a wheat-containing food. Symptoms of a wheat allergy can range from mild hives, rash, digestion problems, itching and swelling to severe, life-threatening anaphylactic reactions that involve wheezing, trouble breathing and loss of consciousness.
In someone with celiac disease or with wheat gluten intolerance, there is an abnormal immune system reaction to gluten (but not a hypersensitivity, which occurs with allergy). Left untreated, celiac disease can lead to malnutrition and serious damage to the intestines, so it's important for people who suffer from it to avoid wheat.
Whether you have a wheat allergy or an intolerance, avoiding this ingredient can be challenging because wheat is America's most commonly used grain. It's also used as a filler in many foods that you wouldn't suspect, such as salad dressing, soy sauce, lunch meat and ice cream. Good alternatives to wheat flour itself include corn, oats, quinoa, rice, barley and amaranth. To best avoid wheat, you should also become educated on all of its imposters. These foods and ingredients contain wheat:
- Bulgur
- Couscous
- Cracker meal
- Durum
- Einkorn
- Emmer
- Farina
- Kamut
- Matzoh
- Seitan
- Semolina
- Spelt
- Triticale
8. Corn Allergy
The most profitable crop in the country, corn is used in almost everything these days, including as a filler in processed meats and as a sweetener in candies, cereals and jams. It's not yet considered a common food allergen in the U.S., but based on the patients I've seen in my practice, I think corn is on its way to this list. In one study, two percent of people self-reported an allergy to corn.
One reason I think corn allergies are under recognized is because they can be so difficult to diagnose. When you use a standard skin or blood test, there can be cross-reactions between corn and other common allergens, such as grass pollens, grains and seeds; therefore, a corn allergy can be difficult to tease out.
When they do show up, corn allergies may cause symptoms such as hives, rash, runny nose, nausea, vomiting, cramps, diarrhea, headaches, sneezing and asthma. Some people also experience severe anaphylactic reactions to corn and corn products, including the cornstarch used on surgical gloves. If you are severely allergic to corn, you should avoid both raw and cooked corn and carry an EpiPen in case of a reaction.
Adapted from Dr. Psenka's Seasonal Allergy Solution.
This article was reposted with permission from our media associate Rodale Wellness.
By Lauren Kessler
True, food isn't everything, but much of the hope (and hype) surrounding the anti-aging movement is focused on food and in particular on what are being called "superfoods." This is not a scientific term. It is not a term used by dietitians or nutritional scientists.
A superfood is a food particularly rich in vitamins, minerals, antioxidants, amino acids, enzymes and other essential nutrients with proven health benefits. It has more of the good stuff per calorie than other foods and fewer (or none) of the properties considered to be negative.
And when it comes to your skin, these are the top 10 foods you should always eat:
Broccoli
Broccoli—the "eat it, it's good for you" food that George Bush (the elder) proclaimed his distaste for—is one of the most nutrient-dense foods on Earth. It has protein; bone-building calcium; fiber; vitamins A, C and K; a phytoestrogen shown to benefit cognitive skills; and a chemical that, at least in animal studies, reversed age-related damage to body tissues and organs. Done.
Blueberries
Blueberries are one of the U.S. Department of Agriculture's (USDA) top ORAC foods. That stands for "oxygen radical absorbance capacity," which means these foods are antioxidant powerhouses that, as the USDA says, "attack aging at its roots" and can "help slow down the effects of aging in humans" by protecting the body against cellular damage. (Remember the pollution caused by those cellular engines, mitochondria?) Or that's what the USDA used to say.
Recently, the agency has recanted, removing the ORAC list from its Web site because "metabolic pathways are not completely understood and non-antioxidant mechanisms [are] still undefined."
In other words: More research is needed. But studies at Tufts support the "powerhouse food" approach, finding that several compounds in blueberries help to mitigate inflammation. (Inflammation has been linked to just about every disease of aging).
Salmon
It's one of the richest sources of omega-3 fatty acids, which help to lower cholesterol, prevent blood platelets from sticking to artery walls, decrease inflammation, decrease the risk of strokes and prevent heart attacks. Salmon has lots of protein, is a good source of iron and is low in mercury—a concern for fish lovers. In 2009, Madonna went on a well-publicized salmon binge to "knock 12 years off her appearance," as the Boston Globe reported. Hard to separate the effects of salmon, a 24-7 personal trainer and possible skilled plastic surgery, but the woman looks amazing.
Almonds
Almonds (walnuts too and pistachios) are proven reducers of bad cholesterol. Like broccoli, they are rich in a type of antioxidant thought to be instrumental in battling free radical damage. They're high in fiber, in phytochemicals that may protect against cancer and in arginine, a precursor to human growth hormone. They are also high in calories, so limit the amount you consume.
Spinach
Spinach won't make your biceps bulge like Popeye's, but it's an extraordinary source of immune-boosting, cancer-fighting compounds with a high (albeit recently rescinded) ORAC score.
Beans
Beans also make the short list because they are very high in soluble fiber, which has been linked to lower risks of heart disease, diabetes and certain cancers; reduced cholesterol and blood glucose levels; lower blood pressure; and less inflammation.
Sweet Potatoes
Sweet potatoes, with their prodigious vitamin A content (good for the skin and eyes), their host of powerful antioxidants and their potassium, which helps blunt the effects of sodium on blood pressure and bone loss, are nutritional powerhouses. If you grew up thinking sweet potatoes appeared on the dinner table only once a year, topped with brown sugar and mini marshmallows, that's no way to treat a top 10 superfood.
Greek Yogurt
The Greek-style kind (thicker and creamier) has triple or more the protein of regular yogurt. Yogurt is calcium rich, like milk (and can be tolerated by many of the lactose intolerant), and is full of what is euphemistically called "active cultures"—better than saying it's good for you because it's loaded with bacteria. But it's the good kind, the gut-enhancing kind.
Quinoa
Quinoa (KEEN-wah) is the only grain on the list. It's high in protein, fiber and iron. Besides, the National Aeronautics and Space Administration scientists tasked with feeding astronauts in space chose it because it supplied the most "essential life-sustaining nutrients" of any single food. What they meant was that it contained all the essential amino acids and was thus a complete protein—not that it contained every nutrient needed to sustain life.
Apples
Rounding out the list is the keeps-the-doctor-away apple, with its heart-healthy, cholesterol-lowering fiber (eat the skin and buy organic) and free radical-fighting antioxidants.
Adapted from Counterclockwise.
This article was reposted with permission from our media associate Rodale Wellness.
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By Nicole Centeno
Sooner than you think, you'll probably start experimenting with your own soup recipes and this soup trine can be your key.
Here are the three elements I consider with every soup I make:
Chewing
Your digestive process starts in your mouth and chewing is what gets things going. Moving your jaw and breaking down bits and pieces of food releases digestive enzymes in your mouth and sends signals to your stomach that something is coming. This part of the souping routine is important because it helps your body acknowledge that it is eating and if you take your time chewing, you will feel full sooner because your stomach will be in sync with how much food you're taking in. If you gulp down your food quickly, not only will you miss out on the digestive enzymes in your mouth, but you also might swallow more air, which will contribute to gas. It will also take you a little longer to really perceive how full you are because food is rushing into your stomach before your stomach knows it's coming.
I keep lots of vegetable chunks in my broths and I puree until smooth but rarely to a truly liquefied form. It would be tough, for example, to suck down all these soups with a straw. And that's the point: Bits of un-pureed carrot and a little mushroom piece in your broth will remind you to chew. Chewing will help you slow down. It's all part of the soup helping you establish better habits.
Brightness
The body of a soup might be green or earthy or rich and they all benefit from brightness. Brightness often comes from an acid like vinegar or lemon juice that has just a prick of tart or sharp to offset the denser flavors of a soup. You can also add brightness with a fresh leafy herb like basil, mint, cilantro or parsley. It is what separates a blah soup from a la-la-la-lovely soup. And if you ever end up with a blah soup, try saving it with a squeeze of lime or lemon or a sprinkle of mint or cilantro.
This is a Little Harder to Explain...
The muse is the ingredient that inspires the rest of the recipe. It's usually the ingredient that is highest in volume after broth or water and it's the one that you notice most in texture and taste. A lot of times the muse comes from a starchier ingredient, like a squash or a potato. Other times, it's a little more behind the scenes like a tomato, which delivers a deep, sweet-tart taste to the dish.
The muse is like the host of a party. It's her smile that you notice first when you arrive and she makes sure every newcomer is acknowledged, introduced and comfortable. As soon as she leaves the room, something is missing. The muse is the main attraction that sparkles when combined with the sweetness of the onions and garlic, reflects bright citrus back onto your palate and sets the tone for the overall mouthfeel of your soup. The soup would fall apart without the muse. Like the host of a party, she is there to help her guests open up and shine, but it's her personality that sets the tone.
Adapted from Soup Cleanse Cookbook.
This article was reposted with permission from our media associate Rodale Wellness.
By Sharon Moalem
Mice do it, cats do it, dogs do it and even elephants do it. For some unknown reason humans and our primate cousins (and, yes, guinea pigs, too) are the only mammals that cannot make their own vitamin C. While the rest of the mammalian world happily and effortlessly takes glucose and turns it into vitamin C, we have been condemned to get ours from food alone.
We actually still have the same gene used by other animals to make vitamin C from glucose (in humans it's called GULOP)—it's just that our version looks genetically like someone cut out parts of it to make a paper napkin snowflake. This means that no matter how hard our DNA and body try, we're not going to be making vitamin C anytime soon. It's also one of the major limitations on our species' ability to travel long distances without a fresh supply from food.
We haven't figured out a way to fix the GULOP gene yet and so until then you are completely dependent on consuming this key vitamin to shelter you from the damage caused by oxidative stress to your body. Thanks to advanced research studies, we now know that certain genes some people inherited also make them require more vitamin C because these genes don't work as well to prevent oxidative damage that can then harm their tissue and DNA.
So to get your necessary daily dosage of vitamin C daily—90 milligrams for men, 75 milligrams for women—reach for these surprising foods:
Chili Peppers
Just one half cup of chili peppers will give you 107.8 mg of vitamin C and the extra hot spice is also one of the best spices to help you lose weight, so you'll see the benefits on and off the scale.
Kale
One cup of chopped kale will load you up with 80.4 mg of vitamin C, so toss it in your green detox smoothie or turn it into kale chips for a saltier snack.
Papaya
With 95.6 mg of vitamin C in a small-sized papaya (one of the cleanest fruits in your supermarket), feel free to turn it into your boost melon salad and reap the immune system benefits.
Strawberries
Strawberries are not only some of the best foods that tame inflammation, but one cup of the sweet summer fruit will give you just about 84.7 mg of vitamin C.
Green Bell Pepper
The green bell pepper (hint: it's one of the foods you don't need to refrigerate) will also give you a whopping 95.7 mg of vitamin C.
Cauliflower
Cauliflower, a shockingly low-calorie food, will deliver 127.7 mg of vitamin C but won't cost you many calories. Win, win!
Pineapple
Prepare yourself for 78.9 mg of vitamin C with just one cup of pineapple, so go ahead, throw the fruit on the grill and enjoy the health benefits.
Kiwi
Put it in a skin and nails-boosting smoothie and 166.9 mg from just one cup of kiwi.
Guava
Not only with guavas help to fight sunburn, but 125.6 mg of vitamin C surely do not hurt either.
Adapted from The DNA Restart.
This article was reposted with permission from our media associate Rodale Wellness.
By Editors of Prevention
Nutrient-rich whole foods are basically edible Prozac. After a few weeks of eating clean, you may find yourself feeling happier and healthier and having fewer dips in energy. Why? The vitamins, minerals and phytochemicals in fruits, veggies and other whole foods help cells do their job, so your body can operate more efficiently—in fact, a recent study found that people who eat seven or more servings of produce a day are happier and have better mental health.
And eating complex carbohydrates and whole grains—as well as lean proteins and healthy fats—keeps your blood sugar leveled and keeps you satisfied for longer periods of time, so you can avoid getting "hangry" and resist the temptation for a midafternoon cookie or coffee pick-me-up.
The joy you get from eating isn't simply a result of good flavor and mouthfeel—nutrients in certain foods can actually trigger the release of feel-good brain chemicals like dopamine.
Luckily, plenty of clean foods fit the bill. Here are 12 foods blessed with compounds that lift your spirits:
Clams
A great source of vitamin B12, clams have been proven to help fight depression and some bipolar disorders.
Walnuts
Walnuts contain alpha-linolenic acid—an omega-3 fatty acid that reduces inflammation and is associated with a reduced risk of heart disease and diabetes, and helps to fight depression.
Flaxseed
Also high in omega-3s, flaxseeds can help to boost your brain health, and can help to enhance your mood throughout the day.
Coffee
The smell, the taste, the fact that it's pretty much undisputedly awesome for you: In fact, coffee has been linked to improved memory and a reduced risk of type 2 diabetes, heart disease, depression and skin cancer. So keep tipping back that mug, just make sure it contains a quality brew.
Radishes
Not only is it a top food for your liver, radishes also increase dopamine, which is directly tied to your overall mental health and mood.
Oysters
Oysters will not only boost your mood, but it'll actually help you get in the mood. The libido-boosting food is a natural aphrodisiac that'll help you get frisky.
Pomegranates
A heart-healthy superstar, the pomegranate helps to improve blood circulation and increases mood and testosterone in men.
Yogurt
Plain yogurt will provide a healthy dose of protein and calcium without any added sugar, and organic will ensure that no hormones, antibiotics, or GMO ingredients are present, and it's the calcium that'll help to improve your happiness.
Kefir
Probiotics have been proven to boost athletic performance, and fermented foods can even help to lower your anxiety, naturally helping to boost mood.
Shiitake mushrooms
Because they're high in vitamin D, shiitake mushrooms improve mood and energy, and also offer immune-boosting benefits.
Chocolate
There is a right and wrong way to eat chocolate, and a bite or two of dark chocolate can work to help you control stress and anxiety.
Apricots
Apricots can not only give your skin a warmer glow, but they help your body develop serotonin, which helps to keep your mood levels at a happy high.
Adapted from Eat Clean. Stay Lean.
This article was reposted with permission from our media associate Rodale Wellness.
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By Sharon Moalem, MD, PHD
Although fats have been vilified for years, if you know the right ones to eat, you can lose abdominal or belly fat, decrease joint pain, lower your triglycerides and even decrease your risk for breast cancer.
What's important to remember is that all fats are also very energy dense at 9 kilocalories per gram, whereas both carbohydrates and proteins are less so at 4 kilocalories per gram. Proteins require more energy for your body to break down, so they are actually the least energy dense as well as being very good at keeping you feeling full for longer. It's important for you to understand why you need to remove certain fats from your diet, because it's going to be one of the most crucial components to reversing and preventing processes involved in genetic aging.
Because not all fats are created equal, it's important to understand their differences so that you'll make the best dietary choices.
Here's what you need to know:
Monounsaturated fatty acids (MUFAs)
Monounsaturated fatty acids or MUFAs, are a prime reason why olives are revered for their health benefits. Olive oil is an example of a plant-derived source of fat that's very rich in MUFAs, at around 75 percent. It's a good source of omega-9s, particularly oleic acid (also found in macadamia nuts), which helps lower LDL cholesterol.
Technically speaking, olives are a fruit. And the amount of MUFAs doesn't vary much among the three main grades of olive oil: extra-virgin olive oil, virgin olive oil and olive oil. But there are very significant differences among them. Extra-virgin olive oil is considered the highest grade and the lowest grade is simply called olive oil, which is in principle a seed oil, since it's derived from the olive pit.
Only extra-virgin olive oil is derived purely from the flesh of the olive without using any chemicals or heat. Because of that, when a bottle is labeled "virgin" or "olive oil," you are to avoid it. Another thing that differs significantly among the grades of olive oil is the amount of phytonutrients from the 230 different compounds that have been identified. These include phenolic compounds, triterpenes and phytosterols. These phytonutrients are actually found in much higher concentrations within higher grades of olive oil and can lower elevated inflammatory markers that I mentioned earlier (IL-1B and IL-6), which is obviously very good for your genes and overall health.
But the level of phytonutrients can also vary among varieties of olives, where they're grown and even between seasons from the exact same farm. As olive oil is increasingly processed, the quality of the oil itself decreases along with degrading the important phytonutrients it once contained.
To increase the amount of phytonutrients that reverse genetic aging for the same amount of energy or calories, go for only the best-quality extra-virgin olive oil. It's important to always store all of your oils away from extraneous light and air, so opt for opaque bottles that seal well to make sure your oil doesn't oxidize or become rancid, losing many of its health properties. And remember, paying more for a genetically healthful product is an investment in your genetic health for decades to come. It's so worth it.
MUFAs are also found in other foods such as certain nuts, as well as avocados and certain seed oils.
Polyunsaturated fatty acids (PUFAs)
Polyunsaturated fatty acids or PUFAs, such as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have a much better track record for improving your potential for genetic health, while other PUFAs, such as arachidonic acid (AA), promote genetic aging largely by increasing inflammation.
Your body cannot produce some PUFAs on its own and these are called essential fatty acids. PUFAs play a very important role in both disease prevention and progression. Diets that are rich in certain omega-3 PUFAs such as ALA, DHA and EPA have all been connected with lower incidences of cancer and cardiovascular disease.
Omega-3s and omega-6s are not fixed end products, as your body has the genetics to use complex biochemistry to convert different PUFAs within the same family group because they all have somewhat different functions. An example of this would be linoleic acid (an omega-6 PUFA), which can be turned into arachidonic acid (another omega-6 PUFA) by the body. Linoleic acid was initially thought to be a cause of inflammation that's associated with cardiovascular disease, but that's now being questioned because many of the studies used linoleic acid sourced from trans fat margarine.
Even though your body can make DHA and EPA, it doesn't seem to be so great at it, which is why you should get as much as you can from your diet. The best source of DHA and EPA is often fish, which is why they're often called marine omega-3s.
But it's important to remember that both omega-3s and omega-6s are needed for your body to function optimally. Unfortunately, because so many of the farmed fish and animals people are consuming today are being fed diets that are high in omega-6s, when we eat them, we end up with an extra dose. That's too much omega-6.
An easy way to move the balance in the omega-3 direction is to use some ground flaxseed or its oil, since it's a great source of ALA as well.
Adapted from The DNA Restart. This article was reposted with permission from our media associate Rodale Wellness.
By Stacy T. Sims
To put it simply: Bacteria follow the food you eat. The easiest way to manipulate your gut flora is by enriching your diet with a variety of probiotics and prebiotics. Probiotics are the actual bacteria that live in your gut. Prebiotics are the substances that the bacteria eat. Food sources are the best way to get both of these, since the diversity of the bacteria in supplements is not as smart as nature; your second choice could be a high-quality, specific-flora supplement.
Once you've established a healthy colony, you have to care for it. Just as you wouldn't plant a garden and not feed or water it, you can't just pour some kefir on top of a bad diet and expect those beneficial microorganisms to grow and flourish. You need to feed them. Fiber from a balanced diet is one way to nourish your gut microbiome.
Every day scientists are discovering more benefits of having teeming, diverse gut colonies. Some probiotic health and performance benefits we know for certain include:
1. Improved Energy
Probiotics and a healthy gut flora facilitate good and healthy digestion, allowing you to optimally absorb all the vitamins and minerals you need to perform and recover.
2. Increased Immunity
Research shows that probiotics is one of the most surprising ways to improve immunity and can help fight bad bacteria and fend off and reduce the duration of upper respiratory infections (such as the common cold) and gastrointestinal woes such as diarrhea. One particularly interesting study found that highly trained distance runners (who are prone to falling ill from overtaxed immune systems) had less than half the number of sick days when they pumped up their diet with probiotics.
3. Heat Tolerance
Though more research is needed, it appears that having a healthy level of probiotics also improves exercise performance in the heat. In one study, runners were tasked to run to exhaustion in a series of tests pre- and postprobiotic supplementation (specifically 45 billion CFU of lactobacillus, bifidobacterium and streptococcus strains). After supplementation, the runners improved their performance by a whopping 14 percent in hot conditions. It is likely that the gut lining is protected from damage, which allows digestion and the cooling system to function optimally.
4. Lower Inflammation
Research shows that probiotics can lower levels of inflammation in the body. This helps prevent numerous diseases and illnesses, including chronic diseases such as cancer, heart disease and diabetes, as well as inflammation-based conditions such as rheumatoid arthritis, psoriasis and irritable bowel syndrome.
5. Improved Well-Being
Probiotics have been linked to general health benefits of all kinds, including lower cholesterol; lower blood pressure; healthier blood sugar, body weight and body composition; and even better oral health. Healthy probiotic levels may also improve mood and some research finds that they may even help treat depression.
Adapted from Roar.
This article was reposted with permission from our media associate Rodale Wellness.