Eat By Color

I have never forgotten the memory of my mother when I was younger how she always insisted we have 2 different color vegetables with our protein for dinner each night. I never understood why until my nutrition classes in college. I have also had  many talks with cancer patients, who are in recovery, that followed a healing plan with eating by color. It helped them tremendously through chemo treatment and into remission. What is contained in the plants, fruits and vegetables (especially in the skin) is the most important ingredient. More than the taste and the flavor in these foods is the chemicals they contain, all the nourishment that your body needs and craves. By incorporating more of these into your diet, it will not only give you a wide variety to choose from, but you will rely less on supplements because you are eating your nutrients.  The term “phytochemicals” refers to a variety of compounds produced by plants. They are found in fruits, vegetables, beans, grains, and other plants. Scientists have identified thousands of phytochemicals, although only a small fraction have been studied closely. Some of the more commonly known phytochemicals include beta carotene, ascorbic acid (vitamin C), folic acid, and vitamin E. Some phytochemicals have either antioxidant or hormone-like actions. There is some evidence that a diet rich in fruits, vegetables, and whole grains reduces the risk of certain types of cancer and other diseases, and researchers are looking for specific compounds in these foods that may account for the beneficial effects in humans. Available scientific evidence does not support claims that taking phytochemical supplements is as helpful as consuming the fruits, vegetables, beans, and grains from which they are taken. Phytochemicals are promoted for the prevention and treatment of many health conditions, including cancer, heart disease, diabetes, and high blood pressure. There is some evidence that certain phytochemicals may help prevent the formation of potential carcinogens (substances that cause cancer), block the action of carcinogens on their target organs or tissue, or act on cells to suppress cancer development. Many experts suggest that people can cut their risk of cancer significantly by eating more fruits, vegetables, and other foods from plants that contain phytochemicals. To get a variety of phytochemicals, include one serving from each group daily. ( 1 serving = 1 medium fruit, 1-2 cups raw or 1/2-1 cup cooked vegetables)

RED/ PURPLE: all are high in anthocyanins, which may inhibit clot formation and lower your risk of stroke and heart disease.

• blackberries
• blueberries
• cherries
• cranberries
• eggplant
• grapes (red or purple)
• plum
• prunes
• raspberries
• red apples
• red cabbage
• red pear
• red pepper
• strawberries

RED: are all high in lycopene- a cancer- fighting antioxidant.

• any tomato based food
• guava
• pink grapefruit
• watermelon

ORANGE: are all high in beta carotene- which helps eye and skin heath, may also lower one’s risks for some cancers.

• winter squash ( acorn, butternut, etc.)
• apricots
• cantaloupe
• carrots
• mango
• pumpkin
• sweet potato

ORANGE/ YELLOW: are all high in beta cryptoxanthin, another antioxidant.

• nectarines
• oranges
• papaya
• peaches
• pineapple
• tangerines
• yellow grapefruit

YELLOW/ GREEN: are all high in lutein and zeaxanthin, which may be protective against cataracts and macular degeneration.

• avocado
• corn
• cucumbers with skin
• green beans
• green peas
• green or yellow pepper
• greens (collard, mustard, or turnip)
• honeydew
• kiwi
• romaine or leaf lettuce
• spinach
• zucchini with skin

GREEN: are all high in isothiocyanates which help in fighting cancer.

• broccoli
• brussels sprouts
• cabbage
• cauliflower
• chinese cabbage
• kale
• swiss chard

WHITE/ GREEN: are all high in allicin or other phytochemicals which may help fight cancer or other diseases

• garlic
• onions
• mushrooms
• artichokes
• asparagus
• celery
• chives
• endive
• leeks

Solve Your Digestive Distress Naturally

We all have digestive problems from time to time. What we don’t understand is how important it is to keep our digestive track in check. Everything slows down as we get older including how we digest food. Less pepsin, less enzymes= more time to digest. We have medicine cabinets full of Pepto, Tums, antacids, and laxatives. What if I could tell you that you could throw out all of those and replace them with natural remedies? Not only will these remedies save money in your wallet but also save your kidneys, and liver from having to process all the over the counter drugs that are overworking your organs. Remember there was a time before OTC drugs were available, and it wasn’t that digestive problems didn’t exist. People used old medicine man healing methods that actually work!! If you are suffering from gas, bloating, constipation, or other digestive pain, there are several herbal and homeopathic remedies that can soothe your cranky gut and relieve your discomfort fast. Here are some remedies to try in your household. Any of them can be found at a health food store such as Whole Foods, Sunflower Market, or Vitamin Cottage. Please check with your doctor before combining natural remedies with western medications.

Betaine Hydrochloride: This beet based source of hydrochloric acid increases stomach acid and is one of the most effective supplements for indigestion caused by hypochlorhydria (low stomach acid). Most common in those over the age of 50, low stomach acid causes poor nutrient digestion and absorption leads to fatigue.

Carbo Vegetabilis: This popular homeopathic remedy relieves bloating, flatulence, and indigestion, and helps soothe a cranky digestive system.

Chamomile: Used as a tea, chamomile is an excellent home remedy for heartburn, indigestion, colic, nausea, and general stress. It also has a mild relaxant and sedative properties. (not recommended if pregnant)

Dandelion: The dried roots and fresh greens are both used traditionally as an overall digestive and liver tonic. This remedy works best in a simple tea with honey and lemon.

Deglycyrrhizinated Licorice (DGL): This herbal extract soothes the digestive tract by increasing the mucosal lining (which provides mechanical and immunological protection) The best form to use is a chewable tablet that can give quick relief.

Fennel:  This culinary herb is also known as a carminative, which means it helps  expel gas from the intestinal tract. It helps relieve abdominal cramps, gas, and bloating. Fennel seeds can be used in cooking or made into a tasty licorice tea.

Ginger: This wonderful digestive aid alleviates nausea, strengthens the lining of the upper gastrointestinal tract, and protects against ulcers and parasites.

Nux Vomica: This homeopathic remedy is often given to people who suffer stress related digestive problems. It helps relieve indigestion, heartburn, abdominal cramps, nausea, and diarrhea.

Peppermint  (and Spearmint): Like fennel, peppermint is also a carminative that helps ease gas, bloating, IBS and nausea according to some studies. It’s an overall digestive aid that’s soothing, refreshing, and quick acting. You can steep peppermint leaves for tea. Peppermint oil is also available in capsule form.

The Gluten Monster

It is the latest diet trend hitting the nation. Although for some it is not a trend it is a threat, a disease in the body. I found out I had celiac about 2 years ago. I didn’t really understand what gluten did to my body until I stopped eating it all together. The only way to cure celiac, is by consuming a gluten-free diet. By day 3, I could see miraculous changes in symptoms that I used to discount as normal. I had more energy rather than my usual nap- inducing fatigue. Then as the weeks passed I had better concentration and mental focus. I had fewer sick days, better overall health, and skyrocketing energy. I had a greater sense of happiness, well being, and emotional stability. I had decreased allergy symptoms and less nasal and chest congestion. I even used to be a severe insomniac and going gluten-free improved my sleep, because my body wasn’t working overtime digesting food. I would be lying if I said it was easy changing my diet, because it wasn’t. Food was more expensive and harder to find a variety of, going out was nearly impossible because everything contains gluten in some way or form.  As far as socially I was a nightmare of a guest to feed. I took to eating before going anywhere to avoid the situation of what in the world could I eat.  As the time has passed it has gotten easier, I know how to plan ahead and friends are very supportive of my allergy. The problem with celiac, is that no one is educated on the subject, most don’t even know what gluten is. Most think that gluten is a choice rather than a disease. There is all different levels of sensitivity to gluten as well. It is a hidden monster in almost all processed food and today millions of people suffer poor health and don’t even know that a gluten sensitivity is at the root of their problem. You could be eating your way to sickness even with the healthiest of diets. Experts estimate that as much as 30% of the world’s population is gluten sensitive, but so many cases are misdiagnosed that it is almost impossible to tell.

Gluten 101

What is gluten?? Gluten is a natural food protein found mostly in wheat, but also in other grains to lesser degrees.

Why is gluten sensitivity on the rise?? Simple: our exposure to gluten has grown exponentially in recent decades thanks to our increasingly grain based diet and gluten’s widespread use in processed foods. More and more people’s bodies just can’t tolerate it anymore.

How does gluten cause harm?? Undigested gluten molecules can have a sandpaper effect on the intestinal lining and trigger inflammation. This can produce chronic intestinal symptoms and can also lead to dangerous leaky gut syndrome.

What is celiac disease?? Celiac disease is an autoimmune condition which is triggered by gluten and affects about 1 in 200 people. It damages the small intestine villi that are critical for nutrient absorption, leading to serious health complications. Celiac disease is a subset of the broader condition of gluten intolerance, which experts estimate may affect 1 in 3 people.

Are there medications for gluten sensitivity?? There are no pharmaceutical drugs that erase gluten intolerance. The solution is avoiding or sharply restricting gluten intake and that’s complicated by the fact that today so many foods contain gluten. It’s in thousands of processed foods as a taste enhancer as well as to add texture.

Is it difficult to live gluten-free?? Until recently it has been. Most gluten-free foods in stores have been nasty, rotten tasting stuff. Also the dozens of gluten-free recipe books I have tested are filled with the same bad tasting junk! All of a sudden now everything has changed. Stores are offering more varieties of gluten-free foods and food companies are taking the time to label their food whether or not it contains gluten.

Gluten is a protein found mostly in wheat, but it is also present in grains like rye, barley, and oats. The processed food industry has discovered gluten’s value as a thickener, filler, binding agent, and even taste enhancer. It is now used in almost every type of packaged food imaginable, from cold cuts to salad dressings to gravies, to chips. There is no escaping it! Gluten is an unusually large food molecule that is difficult to break down, therein lies the problem. The undigested molecules irritate the sensitive villi that line the small intestine wall. This can lead to intestinal inflammation and problems like gas, diarrhea, constipation, indigestion, abdominal pain, and others the full litany of gastrointestinal miseries! Over time this damage can seriously impede nutrient absorption. That’s why gluten intolerance is also linked to….

• chronic fatigue
• weakened resistance to illness
• depression and anxiety
• malabsorption problems like anemia
• concentration and focus difficulties
• headaches
• muscle pain

**please click on pictures to enlarge.