Juicing

Chances are you have heard of juicing with its growing popularity. Juicing is the process of extracting juice from plant tissues such as fruits and vegetables. Currently, there is debate about whether there is a benefit to juicing over eating fruits and vegetables.

Fruits and vegetables offer a variety of nutrients, from vitamins A & C, which help with eye and immune health, to antioxidants, which help lower the risks of diseases such as cancer. Those who choose juicing say it is better than eating fruits and vegetables because you can drink more vegetables than you can eat, and that juicing allows your body to more easily absorb the vitamins and antioxidants extracted from fresh fruits and vegetables. While there are undoubtedly benefits to including fruits and vegetables to your diet; the research shows they are not necessarily better in the form of juice.

While a pure juicing diet may not be a completely balanced diet, any form of fruits and vegetables is better than not including them in your diet. Whether you choose to juice, eat canned, fresh, or frozen fruits and vegetables, you will still get some of the nutrients you need as part of a healthy diet.

Energy Boosting Foods

I often get questions about energy boosting foods and what can help battle against fatigue and chronic low energy. A balanced diet can do wonders in these situations but also focusing on certain foods can be beneficial.

Eating nutrient dense foods is one simple way to increase energy throughout your day. Regularly getting servings of vegetables, fruits, and nuts can go a long way. These foods act as more effective fuel sources than desserts, sodas, or fried foods. Using these foods as your main snacks will help provide you with energy rather than feeding your fatigue.

Antioxidants are in another great source of energy boosting foods. Antioxidants are in a variety of foods, such as berries, dark chocolate, nuts, and beans. Increasing water intake, getting regularly physical activity and eating every 4-5 hours are other examples of energy boosting tips. 

Chronic fatigue is often easily treatable. Take a look at your eating habits and activity level. We can always make improvements so make a positive change today, whether it be eat another serving of fruit a day or spend 15 minutes each morning exercising. Everything counts.

Dragon Fruit

Dragon fruit is a fruit that is mentioned occasionally but loved by many. Dragon fruit is primarily grown in South East Asia, Mexico, Central and South Americas, and Israel. It is actually a type of cactus with a sweet and crunchy taste. Many describe it as a cross between a kiwi and a pear.

Dragon fruit, like any fruit, is full of beneficial nutrients. It is low in calories and high in vitamin C, phosphorus, calcium, fiber and antioxidants.

The high amount of vitamin C in dragon fruit helps heal bruises and cuts and also enhances the immune system. It is a good source of phosphorus and calcium which reinforce bones and help form healthy teeth. Dragon fruit contains antioxidants, which help protect against cancer. The fiber keeps your digestive system regular.

If dragon fruit is a fruit you have not tried, I recommend trying it in the summer or autumn months when it is in season.

Dark Chocolate

Dark chocolate has been linked to many health benefits.  It is thought to have positive effects on cardiovascular disease, cognitive function, and helps decrease the risks of inflammatory diseases and cancers. 

Dark chocolate contains antioxidants, which are known to help fix free radical damage to the cells in your body and therefore, decreases inflammation and helps prevent cancers. 

Dark chocolate was found to have anti-clotting properties and prevents plaque build-up associated with atherosclerosis.  It is also seen to reduce blood pressure in some clinical trials. 

Dark chocolate contains a variety of minerals that are needed for good health, including copper, magnesium, potassium, calcium, and iron.  Each mineral is an essential component to keeping our bodies running efficiently.

Dark chocolate has 3 compounds in it that affect the brain- theobromine, caffeine, and phenylethylamine (PEA).  Theobromine is a natural stimulant, similar to caffeine.  PEA releases endorphins in the brain, which are those feel-good chemicals that also cause people to fall in love.

Although research shows many positive health benefits from eating dark chocolate, it is important to eat chocolate in small amounts because it does contain calories and fat.  A little dark chocolate each day can be beneficial, but always watch your portions.

Green Tea

"Better to be deprived of food for three days, than tea for one," Ancient Chinese Proverb.

Green tea is rich in catechins, especially epigallocatechin gallate (EGCG), which is a powerful antioxidant.  Green tea also contains carotenoids, tocopherols, vitamin C, and minerals, such as chromium, manganese, selenium, or zinc.  

Potential health benefits of green tea include decreased risk of cancer, rheumatoid arthritis, high cholesterol, cardiovascular disease, infection, and impaired immune function. 

Most of the research showing the health benefits of green tea is based on the amount of green tea typically consumed in Asian countries- about 3 cups daily, which would provide 240-320 mg of polyphenols. One cup of green tea contains 20-35 mg of EGCG, which has the highest antioxidant activity of all the green tea catechins.

Although many human studies on green tea are inconsistent, it is clear that green tea users have lower risks of many health conditions.  If you like tea, go green.

Reference
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=146

Antioxidants

What is an antioxidant?

Antioxidants are substances that may protect cells from damage caused by unstable molecules known as free radicals.  Free radical damage may lead to cancer.  Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals might otherwise cause.

Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances.

Can antioxidants prevent cancer?

Considerable laboratory evidence from chemical, cell culture, and animal studies indicates that antioxidants may slow or possibly prevent the development of cancer.

From the Centers from Disease Control and Prevention came the 5-A-Day programs, which encouraged 5 portions of fruits and vegetables daily to prevent cancer and other diseases.  This program has become Fruits and Veggies- More Matters.  The reason for the emphasis on fruits and vegetables is due to the antioxidants found in these particular foods, among others. 

Good Sources of Antioxidants
Small red bean (dried)
Wild blueberry
Red kidney bean (dried)
Pinto bean
Blueberry (cultivated)
Cranberry
Artichoke (cooked hearts)
Blackberry
Prune
Raspberry
Strawberry
Red delicious apple
Granny Smith apple
Pecan
Sweet cherry
Black plum
Russet potato
Black bean (dried)
Plum
Gala apples

I encourage you to incorporate the fruits and vegetables you like into each meal.  By making half your plate fruits and vegetables, you fill up faster with the fiber in them with fewer calories than most foods.  Plus, remember the benefits of those antioxidants!