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.

Powerful antioxidant compound found naturally in foods like grapes

 

Photo by: Zoran Ozetsky, www.dezignia.com

This post was originally published as  Power Supplement: Resveratrol by Laurel on Health Food blog.

I’ve been hearing more and more about resveratrol over the past couple of years. It’s a powerful antioxidant compound found naturally in foods like grapes, cranberries, blueberries, peanuts, and wine. It’s also found naturally in a Chinese herb called Hu zhang and a Japanese plant called knotweed. According to Natural News, Hu zhang is actually the richest source of resveratrol on the planet!

Recent research found that resveratrol can help the body fight off cancer and heart disease, reduce inflammation, prevent weight gain, expand longevity (anti-aging), boost energy, and even improve athletic endurance. In addition, there’s preliminary research that says resveratrol reduces menopausal symptoms in women. Resveratrol has received support from big names like Dr. Andrew Weil and Dr. Mehmet Oz. Fitness Magazine even featured a lengthy article on resveratrol in their February issue.

Resveratrol supplements are certainly popular these days. The Fitness article said it’s one of the top five supplements sold at Vitamin Shoppe. The Nutrition Business Journal estimates that sales of resveratrol supplements are over $30 million a year. A growing number of people are taking them to improve endurance and extend longevity. The research shows that resveratrol may “activate enzymes that help muscles use oxygen more efficiently.”

Unfortunately, resveratrol research has been mostly contained to laboratories at this point. There’s only been a few human trials (though they had successful results), but I’m sure more are underway.  I’m always a proponent of trying to get the majority of your daily nutrients, minerals, vitamins, antioxidants, etc. from whole food sources. But resveratrol supplements could be a powerful addition to your healthy diet.

Fitness Mag recommended supplements with trans-resveratrol in the ingredient list (it’s the naturally-occurring form of the compound). Avoid supplements that say “complex”, “formula”, or “blend” on the label because you could only be getting a small amount of the good stuff. A few quality brands to look out for are: Longevinex, Swanson, and Biotivia. (Fitness Mag, Feb. 2010, p. 114).

UPDATE: This post was featured on FitBuff’s Total Mind and Body Blog Carnival 141 and the Baby Boomers Blog Carnival 27.

Healthy and Fresh Smoothies with Antioxidants

“This post was originally published as Fill Up on Antioxidants with Fresh Smoothies by Laurel on Health Food blog

I try my best to fill up with antioxidant- and nutrient-rich food all year long, but I pay special attention to eating plenty of them during the Winter months when everyone seems to get sick. One of the easiest ways to get your daily dose of antioxidants and nutrients is to blend up fresh smoothies at home.

Recently, the PR team from Tropical Smoothie Café sent me two recipes from their new ‘supercharged’ smoothie line to share with my readers! These smoothies contain antioxidant-packed fruits such as pomegranates, goji berries, and acai berries. I included two smoothie recipes below and my thoughts on each.

Pomegranate Plunge

• 1 cup pomegranate arils
• 1/2 cup fresh or frozen cranberries
• 2 tablespoon turbinado sugar
• 3/4 cup water
• 1 ripe banana
• 4-5 strawberries, hulled

I made the Pomegranate Plunge last night and decided to leave out the sugar. To me, it was plenty sweet already. But if you like a sweeter taste, turbinado sugar is a less-processed and healthier version of regular white sugar.

Red Pigments in Fruits and Vegetables are Potent Antioxidants

This post was originally published as Heart-Healthy Strawberries by Laurel on Health Food blog.”

The Harvard Medical School released new research that shows strawberries may help reduce your risk of heart disease. In a study of over 27,000 women’s dietary intake, those who ate the most strawberries had lower blood levels of C-reactive protein, a biomarker for blood vessel inflammation.

Health Castle says the red pigments in fruits and vegetables such as strawberries, tomatoes, and tart cherries are potent antioxidants that may decrease inflammation linked to hardening of the arteries and some heart disease risk factors.