Cherries reduce inflammation

This post was originally published as Cut Belly Fat w/ Tart Cherries by Laurel on Health Food.

Natural News posted a new cherry study from the University of Michigan. Researchers found that adding tart cherries to your diet may help reduce your risk of cardiovascular disease and metabolic syndrome. The study fed mice one of two diets: a high fat, moderate carbs diet (45% calories from fat, 40% calories from carbs) OR a low fat, high carbs diet (10% calories from fat, 75% calories from carbs).

Mice that were given added cherry powder to either diet had an 11% reduction in cholesterol after three months. In addition, the mice who had cherry powder had 54% body fat compared to 63% body fat in the mice that did not eat cherry powder. Most of the fat reduction was around the belly area of the mice.

The mice that ate cherry also had a 40% reduction in the TNF-alpha inflammation marker and 31% reduction in the IL-6 inflammation marker. The researchers found that “the activity of the genes producing these two compounds was reduced in the mice, suggesting that tart cherries may reduce inflammation at a systemic level.” (Natural News)

If you’re interested in learning more about tart cherries, check out this great informational page on About.com’s alternative medicine site: What are Tart Cherries and Tart Cherry Juice?

You can probably find tart cherries at your local health food store. I also searched online and found them on Amazon. You can get dried tart cherries, tart cherry juice, etc. I also wasn’t surprised to find tart cherries in a pill form.

Update: This article was featured on the Total Mind and Body Fitness Blog Carnival 98.

The easiest foods

This post was originally published as Almonds for Digestion and Immunity by Laurel on Health Food.

I feel like I keep talking about almonds lately…but there’s a good reason for it. They’re so good for you and they’re one of the easiest foods to keep at your desk, in your car, or anytime you need something filling and fast.

A study published in the Applied and Environmental Microbiology journal found that almonds may give your immune system a boost and also improve digestion. But how? Almonds increase the amount of good bacteria in your digestive tract. Women’s Health Magazine recommends eating one large handful a day to reap these benefits. (Ref: Nov 2008, p. 28)

To keep your portion in check, count out about 25 almonds before you leave the house for the day and take them in a small tupperware container or bag. For me, I spend long hours sitting at a desk during the week, so I keep a big jar at work. I count them out in a pile next to me so I can grab a few at a time when I want something to munch on.

If you were already trying to add a handful of walnuts into your diet, maybe try mixing the two up for your daily dose. About 10-15 of each on a daily basis.

Avoid getting sick

This post was originally published as Boost Your Immunity by Laurel on Health Food.

Women’s Health Magazine reports that some food and drinks will boost your immune system and help you avoid getting sick.

• Chamomile tea – polyphenols in the tea increase antibacterial blood activity
• Steel-cut oats – packed with beta-glucans (fiber) that activate white blood cell activity
• Salad dressing w/healthy fats (ex. olive oil & balsamic vinegar) – fat is essential for the body to absorb cartenoids (the antioxidants that improve your immunity)
  Tip: Do not choose “fat free” dressings. Your body needs healthy fats to absorb the powerful antioxidants.
• Whey protein (ex. whey protein powder or yogurt) – contains an amino acid called cysteine which converts into an antioxidant (glutathione) to protect your cells against bacterial or viral infections
  Tip: Don’t drain the clear liquid at the top of your yogurt carton, just stir it back in. The liquid is pure whey protein!
• Tomato – lycopene acts as an antioxidant to protect white blood cells from free radical damage
• Butterbur - herbal supplement that helps fight allergies
• Gatorade – increases immune response during intense exercise
• Wine – ethanol, organic acids, and low pH in wine can stop E. coli, listeria, and salmonella before they make you sick
• Hot sauce – capsaicin, a compoind in chili peppers, may improve immunity by increasing your number of antibodies and helping to remove toxins from your system

Read the entire “Immunity Diet” article here. Women’s Health includes reputable studies to back up their choices of immunity-boosting food and drinks.

Healthy Tofu Marsala

This post was originally published as Tofu Marsala by Laurel on Health Food blog. 

I used to work in an Italian restaurant back in the day, and the chicken marsala was always one of my favorite things to eat after a long day of work. I made a tofu version on Sunday night that came out pretty tasty. It includes lots of mushrooms and tomatoes and also a healthy portion of fresh basil leaves. I am so excited that our house basil plant is looking healthy again after almost dying this winter. It’s so freaking convenient to have fresh herbs growing indoors during the spring and summer.

Tofu Marsala
(makes about 4 servings)

1/2 box linguine
1 block firm tofu
2 tbsp. extra virgin olive oil
1 cup marsala wine
1/2 cup coconut milk
1/2 cup marinara sauce
1 cup vegetable stock
3 cloves garlic
2 cups baby portobello mushrooms
1 big handful fresh basil leaves
2 cups tomatoes
Salt & pepper (optional)

Clean and remove the stems from the mushrooms and cut them into slices. Finely chop the garlic and basil. Cut the tomatoes into small bite-sized pieces. Set all the vegetables aside.

Drain the liquid off the tofu and press out any excess liquid with paper towels. Cut the tofu into small rectangles or cubes. Heat up the olive oil in a deep sauté pan or cast iron skillet over medium-high heat and add the tofu to the pan. Cook for a few minutes on each side until the tofu is golden brown. Remove from heat and drain on paper towels. Set aside. Do not wash your pan yet.

Cook the linguine according to the instructions on the box. Set cooked pasta aside and drizzle a little oil on top to keep it from sticking.

Add the garlic to the same pan that you used to fry the tofu. Turn up the heat to medium-low and cook for a minute or two, stirring frequently. Add the mushrooms, tomatoes, and basil to the pan and pour the marsala wine on top with a sprinkle of salt and pepper. Turn heat up to high and allow the wine to reduce for a couple of minutes. Add in the vegetable stock, marinara sauce, and coconut milk and continue to cook over high heat for another couple of minutes until the sauce thickens.

Once the sauce is done, add in the tofu and your desired amount of pasta. Mix it around to coat the noodles and tofu with the sauce. Serve immediately.

Tip 1: I like to eat this dish with a fresh green vegetable like asparagus. Tip 2: Use a whole grain pasta or gluten-free quinoa pasta to make this healthier. I used quinoa pasta for my dinner (see pictures).

Home Cooked-Style Buriitos

This post was originally published as Seitan Burritos by Laurel on Health Food blog 

I’ve been having lots of fun trying out different substitutes for meat and dairy. This weekend I bought ground seitan from Whole Foods and prepared these super easy burritos with fresh salsa for Sunday brunch. They came out great and were very filling. I used leftover salsa that I made on Friday with tomatoes, red onion, cilantro, red chili pepper, and garlic. If you don’t feel up to making your own fresh salsa, just pick some up from the refrigerated section of your grocery store.

Seitan Burritos
(makes about 4 burritos)

Ongoing digestive issue?

This post was originally published as Improving Digestion by Laurel on Health Food blog

Digestive problems are widespread, and many people have no clue how to address them. It can be confusing to figure out what our bodies need and even more confusing to determine what foods (if any) cause us digestive discomfort. Digestion is a long and complicated process, and you can buy books explaining every possible digestive-related disorder or disease such as irritable bowel syndrome or celiac disease (gluten allergy).

If you have any type of regular, ongoing digestive issue, your best bet is to talk to a health coach, nutritionist, or a doctor with experience in this area. You want to figure out what is causing the problem, not just jump to antacids or a prescription drug that will hide your symptoms. Here are a few common triggers for digestive discomfort. Try keeping a food diary for a week to see if any of your discomfort happens after:

• Consuming dairy products
• Consuming gluten
• Consuming sugar
• Consuming very spicy, acidic, or greasy foods
• Experiencing stress and anxiety

Here’s a few holistic tips for improving your digestion. You can try these out in addition to talking with a professional.

• Eat at a slower pace. Chew your food more times than you normally would and put your fork down in between bites to breathe.
• Take probiotic supplements. (Read “Probiotic-Packed Foods and Supplements That Really Work“)
• Take digestive enzymes with every meal.
• Eat mostly whole, unprocessed foods.

In addition, check out this article by Mark Hyman on the Huffington Post. He’s a top health expert and a go-to guy for digestive issues.

Sun Chlorella Giveaway

This post was originally published as Sun Chlorella Superfood Giveaway by Laurel on Health Food blog

I first learned about superfoods from nutrition expert David Wolfe at an lecture during my health coach training in 2009. David calls superfoods “the food and medicine of the future,” and they are just that—an exciting group of disease-fighting, nutrient-dense foods that people are only just beginning to hear about. My favorites have always been raw chocolate (cacao) and coconut, but recently I’ve been learning more about some of the microalgae such as chlorella, spirulina, and AFA blue-green algae. Luckily, I just got the chance to try a bunch of chlorella products from a company called Sun Chlorella USA.

Chlorella has more chlorophyll per gram than any other plant on earth! Like all nutrient-dense superfoods, chlorella has been touted by nutrition experts for its amazing health benefits including (but not limited to): improving digestion, relieving inflammation, strengthening the immune system, promoting healing, detoxing the body, and reducing symptoms of diabetes, cancer, arthritis, AIDS, viral and bacterial infections, hepatitis, and more. Chlorella is also a potent source of healthy omega-3 fats, making it effective at lowering cholesterol.

I’ve been taking Sun Chlorella’s tablets and granules as a supplement to my diet for over a week now, and I’m doing great so far. I love having the granules around to add to smoothies and fresh juice. See Day 4 of last week’s vegan blogathon for a picture of the berry smoothie I made with chlorella, coconut milk, blueberries, and strawberries. Yum. I got a major “buzz” after drinking that smoothie as I often do after consuming superfoods. By “buzz” I mean a burst of energy and a wonderful clear-headed feeling.

Announcing a new giveaway contest!

To submit your entry to win a box of free Sun Chlorella products (including a 20-day supply of Sun Chlorella A tablets, a 20-day supply of Sun Chlorella granules, and a gift bag of Sun Chlorella product samples), leave a comment on this post describing how you would use Sun Chlorella granules in your daily diet. For example, you could post a smoothie recipe or just list ideas for how you would eat them on a daily basis. Note: There’s a picture of the granules below. All entries must be submitted by Friday April 15th, 2011 at 11:59pm EST. The person with the best answer will be chosen as the winner and contacted by email. If you win, I’ll need your full name and address to give to Sun Chlorella so they can ship you the products. Open to U.S. residents only. One entry per person. Good luck!

Sun Chlorella granules packets and box of tablet supplements

Sun Chlorella granules (left) and tablets (right)

Sun Chlorella Product Sample Gift Bag

Our food system and factory farms

This post was originally published as Day 1: Vegan Eating by Laurel on Health Food blog. 

It’s Day 1 of my “7 Days of Vegan Eating” blogathon! To celebrate the start of Spring, I’ll be posting recipes and sharing lots of vegan foods throughout the week, including foods I make at home and food I eat out at restaurants here in NYC. At the end of this week, I’m looking forward to the first ever NYC Vegetarian Food Festival in Chelsea. Should be fun!

Why am I doing this vegan blogathon? During the past few weeks I read Jonathan Safran Foer’s book Eating Animals and Alex Jamieson’s Living Vegan for Dummies. I’ve learned so much, including a lot of things that terrify me about our food system and factory farms, but on the bright side, these eye-opening reads made me excited about vegan cooking and I want to share that with you! If you’re not already a vegan or vegetarian, adding more plant-based meals to your diet and cutting down on your consumption of animals products is a huge step towards better health, clearer skin, and dramatically reducing your eco footprint.

On to the fun stuff! Yesterday I started my day with a bowl of granola, walnuts, bananas, strawberries, and So Delicious unsweetened coconut milk. Delicious and filling! Then I had a few errands to run before dance class, so I swung by Angelica’s Kitchen in the lower east side and ordered a Tempeh Reuben Sandwich with a side salad and a fresh carrot/apple juice. The sandwich has baked tempeh with caraway, cumin, tofu Russian dressing, sauerkraut, and lettuce on whole grain bread. It was warm and comforting on a cold day. Yes…we are still having freezing temperatures in NYC. But, at least the sun was out.

I was hungry again on my way home from class, so I ordered a little hummus and falafel snack from a small middle-eastern takeout restaurant and picked up groceries on my way home.

When I got home I relaxed for a few hours and watched Little Shop of Horrors on Netflix, so I didn’t end up making dinner for my boyfriend and I until after 9pm. But that’s pretty normal for us. I made asparagus with toasted pine nuts and fresh rosemary (using vegan Earth Balance butter to toast the pine nuts) and also a potato soup garnished with avocado and green onions. Here’s a recipe for the potato soup, plus a few pictures from the whole day.

I’ll be back tomorrow. Looking forward to sharing the rest of my week with you!

Potato Soup w/ Green Onions & Avocado (Vegan)
(makes about 4-6 servings)

2.5 lbs. white waxy potatoes
1 cup unsweetened coconut milk
1 quart vegetable stock (low sodium)
1 cup water
1 large yellow onion
3 cloves garlic
1 tsp. cumin
2 tbsp. extra virgin olive oil
Salt & pepper (to taste)
Avocado (for garnish)
Green onion (for garnish)

Chop up the onion and toss it into a soup pot with the olive oil over medium-low heat. Sauté for about 5 minutes until the onion begins to turn translucent, stirring frequently. Chop up the garlic, add it to the pot, and sauté for another couple of minutes. Meanwhile, peel the potatoes and chop them up into small cubes. Add the potatoes to the soup pot and pour in the quart of veggie stock and the cup of water. Add the tsp. of cumin and salt and pepper to taste (I used about 1 heaping tsp. salt and 1/2 tsp. black pepper). Bring up to a boil, then reduce heat and simmer for about 40 minutes, until the potatoes are very soft. Remove pot from heat. Puree the soup using a blender or food processor until very smooth. Pour the soup back in the pot and add the coconut milk. Stir to incorporate the milk and adjust any seasonings as necessary. Serve soup warm topped with plenty of diced avocado and green onions.

Tip: The unsweetened coconut milk (such as So Delicious brand) will not make your soup taste coconut-y. I promise! It is just a healthy vegan substitute for heavy cream, used to smooth out your soup and give it a nice creamy texture.

Breakfast granola, bananas, strawberries, walnuts, unsweetened coconut milk

Asparagus w/ fresh rosemary and tons of pine nuts

Tempeh Reuben Sandwich & Salad (from Angelica's Kitchen)

Slim down for the beach season

This post was originally published as  Slim Down for Spring and Summer by Laurel on Health Food blog.

I just sent out my monthly newsletter for June, and this month I gave away a free ebook containing my plan for a week-long detox designed to help clear your head, boost your energy, remove unwanted toxins from your body, and slim down for the beach season. It’s called the ‘Slim Down Spring Detox‘ and I worked really hard on it. My June newsletter also features my former health coaching client Kate who wanted to share her experience with the detox plan.

To sign up for my newsletter, you can visit my website and type your email in the box on my homepage. If you’re already signed up…then great! I hope you enjoy this month’s issue.

'Slim Down Spring Detox' groceries

For other detox secrets, check out this wonderful article from Aimee Hughes, Naturopathic Doctor about “Detox Secrets From Around The World.” She offers a ton of really valuable information including detox techniques such as skin brushing and ‘calm belly breathing’.

cranberry-grape juice – antioxidants

This post was originally published as  14 Foods that Lower Cholesterol by Laurel on Health Food blog.

After reviewing my research on healthy foods and cholesterol from this year I came up with the top 14 Foods that Lower Cholesterol.

• 1. Whole grains and oats – a five-year Insulin Resistance Athersclerosis Study showed that people whose diets contain the most whole grains “had the thinnest carotid artery walls and showed the slowest progression in artery wall thickness.”
Shop for Whole Grains
• 2. Blueberries – a compound in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs with fewer side effects.
  Shop for Blueberries
• 3. Pistachios, 4. Walnuts, and 5. Almonds – a Penn State study showed that eating pistachios significantly lowers LDL (bad) cholesterol levels. Research published in the Journal of the American College of Cardiology showed eating walnuts after a high-fat meal might protect your heart. Omega-3 fats and antioxidants in nuts work to reverse the arterial damage caused by saturated fats.

• 6. Avocados, 7. Olives, and 8. Olive oil – 26 of the 30 grams of fat in an avocado are heart-healthy, unsaturated fats that can increase your levels of HDL cholesterol. The good fats in avocados, olives, and olive oil protect against heart disease and diabetes. Check out the Mediterranean Diet.
• 9. Flaxseed oil – flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study of 59 middle-aged men, those who took daily flaxseed oil supplements (with eight grams of the omega-3 fats, alpha-linoleic acid) experienced significantly lower systolic and diastolic blood pressure.
• 10. 100% cranberry-grape juice – antioxidants in grape juice slow down LDL cholesterol oxidation, and cranberry juice raises HDL or “good” cholesterol.

• 11. Fish and Fish oil – a study from the Norwegian University of Science and Technology found that people with type 2 diabetes who consumed high doses of fish oil over nine weeks lowered the size and concentration of several lipoprotein subclasses (cholesterol) in their bodies.
• 12. Black soybeans – a study from the Journal of the Science of Food and Agriculture shows that black soybeans may help prevent obesity, lower LDL cholesterol, and reduce the risk for type 2 diabetes.
• 13. Pomegranate juice – a National Academy of Sciences study showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production (nitric oxide helps reduce arterial plaque).
• 14. Yogurt with live active cultures (probiotics) – Vicki Koenig, MS, RD, CDN said “several studies have shown that the probiotics Lactobacillus Acidophilus and Lactobacillus Reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back in to the blood stream.”

You might be a person who is predisposed to high cholesterol, or maybe your diet could use a shape-up. Here are a few key points on cholesterol that I try to focus on:

• LDL or “bad” cholesterol deposits itself on the walls of your arteries, forming plaques that make them hard and narrow. HDL or “good” cholesterol removes excess LDL in your blood and brings it to your liver for disposal. The more HDL you consume, the less LDL you’ll have in your blood.
• You may need medication to help reduce your cholesterol, but eating a heart-healthy diet and getting exercise are very important.
• Everyone should have their cholesterol checked-it doesn’t matter if you are young/old, female/male, or thin/overweight.

Jamie’s Ultimate Mushroom Bruschetta

This post was originally published as  Mushroom Love by Laurel on Health Food blog.

During vacation I caught one of Jamie Oliver’s food shows, Jamie at Home, on the Food Network and it was an episode all about mushrooms. Jamie knows a guy who’s a wild mushroom expert, and the two of them went out in the woods to pick fresh wild mushrooms for the recipes. One of my favorites was a simple mushroom bruschetta that they made sitting right in the middle of the forest with a portable sauté pan. Awesome. My sister and I were drooling over it!

Mushrooms are a super healthy food packed with iron, zinc, fiber, antioxidants, and more. They are low in calories and make a great substitute for meat (such as a portobello mushroom burger). Research shows they have strong anti-cancer and anti-inflammatory properties as well as several other disease fighting benefits.

Here’s a link to Jamie’s Ultimate Mushroom Bruschetta. I made it last weekend using a mix of shiitake, portobello, and oyster mushrooms. I left out the parsley and used extra fresh thyme leaves since I had it in the house. I also used whole grain bread and a small pinch of red pepper flakes instead of a dried chili.

Mushroom Bruschetta, recipe by Jamie Oliver

Learn to Love Whole Grain

This post was originally published as Learn to Love Whole Grain by Laurel on Health Food blog.

The National Cancer Institute in Maryland recently conducted a study on whole grains and cancer. Researchers found that people who consumed a daily minimum of 8.4g of fiber from whole grains were 40% less likely to develop cancer of the small intestines. (Self Magazine, March 2009, p. 88)

If you have a minute, check out this helpful tips page from the Whole Grains Council. They’ve got great ideas for how to add more whole grains to your diet. For example, add 1/2 cup brown rice to your favorite soup. Or, add 3/4 cup raw oats to hamburger meat or meatloaf before you portion them out.

To get more information on whole grains, including what they are and why they’re good for you, read the Whole Grains Fact Sheet online the International Food Information Council.

Yogurt protective benefits

This post was originally published as  Eat Yogurt, Avoid Bladder Cancer by Laurel on Health Food blog.

If you love yogurt, you’re in luck. You probably already know it’s good for you, but I found a recent Swedish study that gives us more evidence. Researchers at the Karolinska Institute in Stockholm studied the diets of 80,000 patients in a nine-year span and published their findings in The American Journal of Clinical Nutrition.

They concluded that women who consumed two servings of yogurt every day were 45% less likely to develop bladder cancer than those who only eat it occasionally or not at all (36% for men). What’s interesting is that the researchers found no protective benefit in other dairy products. It was only the yogurt or cultured milk products with lactic acid bacteria.

Lead study author Alicja Wolk, Ph.D., says the probiotic called lactobacillus in cultured dairy products could be responsible for providing these protective benefits. (Ref: Women’s Health, March 2009, p. 28)

Of course, it’s safe to say that most people who eat yogurt probably lead healthier lifestyles, but the findings are still significant. Yeah!

New Thinking on Cancer Treatments

This post was originally published as New Thinking on Cancer Treatments by Laurel on Health Food blog.

I am such a believer in the healing power of foods, and I found the following video fascinating. William Li, head of the Angiogenic Foundation, recently spoke for TED.com. Not only does he clearly explain how cancer forms and grows in the body, but he explains a new type of cancer treatment called anti-angiogenic therapy which prevents the growth of blood vessels that feed cancerous tumors.

Dr. Li believes that we must eat more foods that “starve cancer” and prevent it from causing harm to our bodies. Some of these foods are grapes and wine (containing resveratrol), strawberries, soybeans, berries, oranges, turmeric, artichokes, dark chocolate, garlic, olive oil, and kale. Watch the following video to get the full list and to hear Dr. Li’s discussion.

One of my favorite parts is where he shows the graph of how effective foods are at preventing cancer growth, as compared to typical drugs prescribed to treat cancer.

Citrus avocado salad in the morning

This post was originally published as Citrus Avocado Salad by Laurel on Health Food blog.

After I wrote the post on lycopene earlier this week, I was in the mood for some pink grapefruit. I found a huge organic pink grapefruit at my favorite health food store, Westerly’s Natural Market, and decided to make a quick fruit salad for breakfast on Wednesday. We have fresh spearmint growing in our indoor herbal planter, so I took the chance to use some up. The smell of fresh mint is heavenly, especially in the morning.

Citrus Avocado Salad

 

1 pink grapefruit
2 oranges
1 avocado
1 handful fresh mint leaves

Chop up the grapefruit, oranges, and avocado into bite-sized pieces. Toss together and garnish with fresh mint leaves. Serve chilled. 

Tip: If you can’t eat grapefruit because of medications (or personal preference), you could substitute extra oranges, tangerines, or mango.