Inflammation and your Diet

Inflammation is a set of symptoms that includes pain, swelling, heat and redness of an affected organ or tissue. It's the way the body's immune system responds to attack, infection or injury. The immune system response to an unsatisfactory diet can lead to chronic inflammation of various body systems, leading to conditions such as arthritis and various auto-immune diseases like lupus. A typical anti-inflammatory diet focuses on creating anti-inflammatory prostaglandins instead of pro-inflammatory prostaglandins. Prostaglandins are hormones produced by the body whose function is to regulate the body's inflammatory response.

Anti-inflammatory Foods
Alaska Salmon- (wild)
Fresh whole fruits, vegetables
Bright multi-colored vegetables
Green tea
Water
Olive oil, canola, grape seed, walnut oil
Lean poultry
Nuts, legumes and seeds
Dark green leafy vegetables
Old fashioned oatmeal
Spices, especially Turmeric and Ginger
Flax Seed
Soybean, tofu, soy milk
High fiber whole grains

Inflammatory Foods
Sugar, from any source
Processed foods
French Fries
Fast Foods
White bread
Pasta
Ice Cream and Whole milk & 2% Cheeses
Snack Foods
Vegetable & corn oil
Soda, caffeine and alcohol
Nitrates found in lunchmeat
Nightshade Vegetables- potato, eggplant, tomato
Red Meat
Trans-Fats: partially hydrogenated oils

Mercury in Fish

The news and media recently have generated much controversy and confusion about mercury in seafood. Though mainly targeted at pregnant and nursing women, many people are left to wonder if eating fish is still considered healthy.

While the research is still young, the following is the best information that we have to date:

• Oceans are becoming increasingly contaminated with metals, industrial chemicals, and pesticides; the most researched offenders include:
o Mercury
o Lead
o PCBs
o DDT
o Dieldrin

• The strongest concern lies in consumption of tainted fish by pregnant women, as unknown levels of ingestion may cause birth defects or cancer; small children also are a high-risk group

• Methylmercury binds to protein and is found throughout the fish muscle; so, both fish steaks and filets may contain mercury

• PCBs accumulate in fatty tissues of fish—high concentrations pose health risks to those who consume large amounts

• It can take 12-18 months to reduce levels of mercury in the body and up to 5 years to rid the body of mercury entirely; for this reason, it is important that women who expect to become pregnant decrease their intake to avoid consumption of tainted fish

• Always weigh the risk-to-benefit ratio of consuming fish for their omega-3 benefits against the potential harm from consuming fish that is possibly contaminated

• Fish that are high in omega-3s, low in environmental contaminants, and eco-friendly include:
o Wild salmon from Alaska (fresh, frozen, and canned)
o Arctic char
o Atlantic mackerel
o Sardines
o Sablefish
o Anchovies
o Farmed oysters
o Farmed rainbow trout
o Albacore tuna from the United States and Canada

• Fish oil is an alternative to consuming fish, but chemicals and metals can build up in the oil, as well; choose purified fish oil capsules as the best alternative



“It can take 12-18 months to reduce levels of mercury in the body and up to 5 years to rid the body of mercury entirely.”

Recipe | Homemade Yogurt

INGREDIENTS:
1/2 gallon of skim or 1% milk, may also use soy or goat milk
2 c dry milk powder (will make product thicker)
1 T vanilla
1 6-8 oz plain yogurt with live active cultures
1 c sugar or sugar substitute (optional)
Fresh fruit for toping

PREPARATION:
Place milk in pot and add dry milk powder. Stir well. Heat milk to 180 degrees, stirring now and then so bottom doesn't burn. Fill sink with ice cold water and place pot inside sink, add sugar if using, and stir well. Cool down to 110-115 degrees. Add vanilla. Add yogurt and stir well. Fill containers of your choice and seal. (may use jelly canning jars) Place on cookie sheet or heat proof tray. Heat oven to 110-115 and turn off. Turn on oven light.

Place yogurt in oven on upper rack and check oven periodically to make sure it stays between 110-115.
Yogurt will be "done" in 4-6 hours but you can let it incubate for up to 10 depending on how tart you like it and how much beneficial bacteria you wish it to have.

Serve plain or with any kind of fruit.

Suggestions: If wanting a Greek style yogurt or thicker yogurt to be used as sour cream, place a coffee filter in a colander over a bowl and spoon yogurt in filter. Allow to drain overnight.

Functional Food Focus: Pre & Probiotics

You may not realize that there are more than 400 types of micro-organisms in your GI track. Some of these microorganisms are healthy, and others are unhealthy. The healthy bacteria in your gut help to digest food, and synthesize some vitamins and essential fatty acids.

Probiotics are live microbes that allow healthy bacteria to thrive. They also:
-Synthesize vitamins, particularly the B vitamins
-Improve immunity
-Decrease allergies, particularly in regard to skin reactions, such as dermatitis or eczema
-May decrease the risk of developing dental caries
-May speed recovery from bacterial vaginosis
-May lessen the problems associated with IBD & IBS
-Seem to help people with lactose intolerance digest dairy products more easily
-May improve cholesterol levels
-May decrease the risk of colon cancer
-Are probably useful for people suffering from diarrhea, when associated with antibiotic usage or acute illness

Probiotics are found in yogurt, cottage cheese, buttermilk, keifr, soy sauce, miso, tempeh, and fresh sauerkraut.

Prebiotics are non-digestible substances that feed the probiotics, so that they thrive in the GI tract. Not all probiotics consumed will survive, so it’s important that prebiotics are consumed with them. Prebiotics release short-chain fatty acids, which decrease the pH of the colon and thereby enhance mineral absorption, particularly calcium, iron, and magnesium, possibly decreasing the risk of osteoporosis development. This decrease in pH also leads to the decreased survival of some “bad” bacteria. Prebiotics may decrease cholesterol levels and reduce the risk of colon cancer, as well.

Prebiotics are found in chicory root, Jerusalem artichoke, wheat, barley, rye, flax, oatmeal, onion, garlic, leeks, legumes, asparagus, leafy greens, berries, bananas, and honey.

Organic Foods and Facts

Organic foods are one of the fastest growing sectors in the food industry with sales increasing from $23 billion in 2002 to $40 billion in 2006. Organic foods don’t come without a hefty price tag, often costing 10-40% compared to their conventional counterparts. Is it really that much healthier to buy organic products? Well, it just depends on what you are most concerned about; pesticides, hormones, green farming, bioengineering, may be some reasons people pay the extra buck for organic foods.

Certified organic animal foods are produced from animals that have not received any hormones or antibiotics. Organic plant foods are grown without chemical pesticides, fertilizers made with manufactured components, bioengineering, or ionizing radiation. Currently no national standards exist for organic seafood. The content of organic and nonorganic foods are the same. The only differences are in the production and processing methods utilized. The American Dietetic Association states that the vitamin, mineral, and antioxidant levels in organic foods are no different from the nutritional qualities of conventional foods. A cookie is still a cookie nutritionally, whether it’s an organic cookie or not, and individuals should use moderation when eating either kind of cookie.

The US Dept of Agriculture (USDA) organic food label is a green and white circle. This label guarantees that the food is at least 95% organic. Foods labeled “made with organic ingredients” must consist of at least 70% organic ingredients.

Snack ATTACK!!!!

Snacks can be a healthy additive to a nutritious diet when added at the right time and right amounts. Snacks can provide additional fuel to the body when needed, preventing hunger from occurring and overindulging at mealtime. Snacks are also a great time to consume healthy and nutritious foods such as fruits and vegetables. The best times to balance snacks into the diet is usually around 2-3 hours after a meal and no later than 2 hours before going to bed.

Below is a list of healthy snacks all measured out to be around 100 calories:

Apples (1 medium)
Applesauce (unsweetened 1c)
Apricots dried (8)
Banana (1 small)
Bell peppers (1 whole)
Blackberries (1 ½ c)
Blueberries (1 ½ c )
Broccoli (2 c raw)
Cantaloupe (2 c cubed)
Carrots (2 c raw)
Carrots (15) & Light ranch (1 T)
Cauliflower (2 c raw)
Celery (3) & peanut butter (1/2 T)
Cherries (24 large)
Clementine (2)
Craisins (3T)
Light Fruit cocktail (1c)
Grapefruit (1)
Grapes (24)
Guava (3 small)
Honeydew melon (2c cubed)
Kiwifruit (2 large)
Mandarin orange (1 c)
Mango (1 med)
Nectarines (2 med)
Orange (1 med)
Papaya (2 c cubed)
Pea pods (1 ½ c)
Peach (1 med)
Pear (1 med)
Pineapple (1 c fresh cubed)
Pomegranate (1 med)
Prunes (3)
Radishes (2 c)
Raisins (3T)
Raspberries (1 ½ c)
Strawberries (2 c)
Tangerine (4 small)
V8, low sodium (2 c)
Watermelon (2 c)

Cleaning Out the Clutter

How to Spring Clean the Diet

Trans Fats, Saturated Fats, Sodium oh my! What is lurking in your pantry??? Spring is on its way, the flowers are in bloom, the grass is becoming greener, and Mother Nature is creating beauty all around us. What better time to clean out the clutter in your pantry and refrigerator, removing unhealthy products in lieu of healthier ones.

Processed foods make up a large part of the grocery stores, and unfortunately a lot of the unhealthy choices make their way into our homes. I often tell my clients “you pass the food product only once in the grocery store, you pass it every day at home.” Why tempt yourself with foods that offer very little nutritional value, and if it’s there you are more then likely going to eventually eat it. That is how the pantry “cleanout” is going to help you and your quest for healthier eating.

Below is a 5 step guide to cleaning out the clutter

Step 1- Remove any food product that contains the word “Partially Hydrogenated or Fully Hydrogenated oil” in the ingredient list. These foods will contain “trans” fats, even though the label claims “0 g of trans fat”.
Step 2- Remove any food product that has a calorie content of over 200 calories / serving
Step 3- Remove any food product that has over 8 g fat / serving
Step 4- Remove any food product that has more then 12 g sugar
Step 5- Remove canned goods or frozen goods with more than 500 mg sodium

Below are 5 tips to use when buying products:

Tip 1- Look for products that have 200 calories/ serving or less
Tip 2- Look for products that have less than 5 g total fat and no Partially Hydrogenated or Fully Hydrogenated oils in the ingredient list
Tip 3- Look for processed products that have less than 300mg sodium
Tip 4- Look for cereals, granola bars, and snack goods that have less than 8 g sugar and yogurts with no more than 12 g sugar
Tip 5- Look for grain products that have more than 3 g fiber and “whole grain or 100% whole grain” listed in the ingredient list