Category Archives:Health

03
Mar

Avoid Sleep Deprivation and Learn to Sleep Well (an Infographic)

I came across this great infographic a few days ago on Mind. Body. Green, a great health and wellness website. If you've ever suffered from even one night of too little sleep, or perhaps struggled with long term insomnia, you are probably aware of the mental fog and general discombobulation that occurs. But did you know that long-term sleep deprivation also leads to a host of other issues? As you can see in the infographic, too little sleep can lead to weight gain, cardiovascular issues and more. Read below the infographic for some of our favorite tips about how to sleep better so you can avoid these issues!

TheDangersofSleepDeprivation_BIG-850x1943

 

(click the graphic to enlarge!)

Here's some tips for getting the best sleep possible, gained from years of work with Naturopathic physicians and trial and error with my own sleepytime remedies!

  1. Avoid caffeine: If you can't avoid it entirely, at least choose to cut back or reduce the amount of caffeine you consume after noon. Caffeine stays in the body and can disrupt sleep today, but long-term effects have shown to disrupt sleep over the long-term too.
  2. Exercise regularly: Choosing regular exercise (though not right before bed) can help your body release stress hormones like adrenalin and get the happy hormones flowing. A proper hormone balance can help with your production of natural sleep hormones (melatonin at night and cortisol in the morning).
  3. Eat well: Eating food that is nourishing and healthful helps you whole body, and keeps digestive issues like heartburn and gas away, which can help you sleep better. Choose lighter nighttime meals like whole grains and salads to help you digest quicker and easier. Try to eat meals at least two hours before bedtime.
  4. Supplement with herbs: Calming herbs can be really beneficial to those with sleeping problems. Not only do herbs like peppermint, licorice, camomile and passionflower have slight sedative effects, the ritual of drinking a mug of warm tea is soothing and helps create some quiet time before bed.
  5. And finally, click here to read some more tips to help you sleep better from Harvard Medical School.
Posted:   |   Categories: digestion, Health, Health+Beauty, sleep
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03
Feb

Everyday Juice Detox + Green Juice Recipes

photo(1) My boyfriend and I purchased a juicer for ourselves for Christmas, and we've spent the last month experimenting in the the kitchen with healthful juices. Not only is fresh juice super tasty it is loaded with bright green, orange and red energy from our favorite vegetables! According to the Mayo Clinic, juicing is beneficial because our bodies can better absorb nutrients and can, “reduce your risk of cancer, boost your immune system, help you remove toxins from your body, aid digestion, and help you lose weight.” [1] Juices can be enjoyed everyday or just occasionally, but always check with your health care practitioner before beginning a juicing regimen or a juice fast, as some juice may be counter-indicated for certain conditions.

There are lots of reasons to try fresh fruit and vegetable juice! Adding fresh juices into your diet can help boost nutrition and help you meet your quota for daily fruits and veggies. Juicing is like a multivitamin, but in natural, drinkable form. I find that fresh juice gives me a ton of natural energy (very helpful since I just decided to quit caffeine). It's not quite the same as drinking smoothies, but it's not better or worse– smoothies and juices offer different benefits. By removing the fiber from the plants, juicing allows the body to divert energy from digestion to cleansing, and the raw, live nutrients are absorbed quickly into the body. Smoothies, which contain all the natural fiber of the fruits and vegetables, slows digestion and can function as a small meal or snack. Some words of caution: as juicing removes the fiber from the fruits and vegetables, it allows the natural sugars to be absorbed rapidly into our system. Use fruits and sweet vegetables (carrots and beets) in small proportions to keep blood sugar balanced. Focus more on vegetable based juices rather than fruit based juices. Celery and cucumbers are my favorite, but tomatoes also red peppers are water-rich. And don't forget herbs like parsley, cilantro and wheatgrass, which will work if you have an auger juicer. My favorite greens are dandelion, spinach and kale.

There are lots of juicers on the market; we purchased an auger juicer, which is best for greens. Centrifugal juicers are quicker and easy to juice, but some reviews say that not as much nutrition is juiced out of the individual fruits and juices. But, the auger juicers are more expensive. We're super happy with our Omega juicer, but the downside is the small feed tube (I have to cut all vegetables before juicing). Otherwise, it's easy to use and easy to clean. I timed myself a few weeks ago: it took just 15 minutes to wash, slice and juice my veggies and then clean up. Everyone can find 15 minutes each day to boost their health!

Here are my favorite green juice recipes, featuring mostly vegetables and just a bit of fruit to sweeten it up! Also, start simple: try mixing just one or two types of produce. I find that if I try to mix all the veggies in the fridge then I end up with an odd-tasting and odd-colored juice that is not as lovable. Read more insight and helpful juicing tips here on Foodbabe. Hope you like these new recipes here!

photo(2)

Dandelion Orange Juice

A few dandelion greens
1 medium-sized orange, skin removed
1 lemon, skin removed

  1. Wash and trim ends from greens. Juice all produce, alternating between greens and citrus. Enjoy immediately. Makes two small servings.

Spicy Green Juice

4 stalks celery
1 green apple
Two big handfuls parsley
1-inch piece ginger

  1. Juice all produce, alternating between celery and other produce. Stir to combine. Enjoy immediately. Makes two small servings.

 

[1] http://www.mayoclinic.com/health/juicing/AN02107

Posted:   |   Categories: detox, Food+Drink, Health, juice, vegetables
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03
Feb

Everyday Juice Detox + Green Juice Recipes

photo(1) My boyfriend and I purchased a juicer for ourselves for Christmas, and we've spent the last month experimenting in the the kitchen with healthful juices. Not only is fresh juice super tasty it is loaded with bright green, orange and red energy from our favorite vegetables! According to the Mayo Clinic, juicing is beneficial because our bodies can better absorb nutrients and can, “reduce your risk of cancer, boost your immune system, help you remove toxins from your body, aid digestion, and help you lose weight.” [1] Juices can be enjoyed everyday or just occasionally, but always check with your health care practitioner before beginning a juicing regimen or a juice fast, as some juice may be counter-indicated for certain conditions.

There are lots of reasons to try fresh fruit and vegetable juice! Adding fresh juices into your diet can help boost nutrition and help you meet your quota for daily fruits and veggies. Juicing is like a multivitamin, but in natural, drinkable form. I find that fresh juice gives me a ton of natural energy (very helpful since I just decided to quit caffeine). It's not quite the same as drinking smoothies, but it's not better or worse– smoothies and juices offer different benefits. By removing the fiber from the plants, juicing allows the body to divert energy from digestion to cleansing, and the raw, live nutrients are absorbed quickly into the body. Smoothies, which contain all the natural fiber of the fruits and vegetables, slows digestion and can function as a small meal or snack. Some words of caution: as juicing removes the fiber from the fruits and vegetables, it allows the natural sugars to be absorbed rapidly into our system. Use fruits and sweet vegetables (carrots and beets) in small proportions to keep blood sugar balanced. Focus more on vegetable based juices rather than fruit based juices. Celery and cucumbers are my favorite, but tomatoes also red peppers are water-rich. And don't forget herbs like parsley, cilantro and wheatgrass, which will work if you have an auger juicer. My favorite greens are dandelion, spinach and kale.

There are lots of juicers on the market; we purchased an auger juicer, which is best for greens. Centrifugal juicers are quicker and easy to juice, but some reviews say that not as much nutrition is juiced out of the individual fruits and juices. But, the auger juicers are more expensive. We're super happy with our Omega juicer, but the downside is the small feed tube (I have to cut all vegetables before juicing). Otherwise, it's easy to use and easy to clean. I timed myself a few weeks ago: it took just 15 minutes to wash, slice and juice my veggies and then clean up. Everyone can find 15 minutes each day to boost their health!

Here are my favorite green juice recipes, featuring mostly vegetables and just a bit of fruit to sweeten it up! Also, start simple: try mixing just one or two types of produce. I find that if I try to mix all the veggies in the fridge then I end up with an odd-tasting and odd-colored juice that is not as lovable. Read more insight and helpful juicing tips here on Foodbabe. Hope you like these new recipes here!

photo(2)

Dandelion Orange Juice

A few dandelion greens
1 medium-sized orange, skin removed
1 lemon, skin removed

  1. Wash and trim ends from greens. Juice all produce, alternating between greens and citrus. Enjoy immediately. Makes two small servings.

Spicy Green Juice

4 stalks celery
1 green apple
Two big handfuls parsley
1-inch piece ginger

  1. Juice all produce, alternating between celery and other produce. Stir to combine. Enjoy immediately. Makes two small servings.

 

[1] http://www.mayoclinic.com/health/juicing/AN02107

Posted:   |   Categories: detox, Food+Drink, green juice, Health, juice, vegetables
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27
Jan

Health Benefits of Turmeric

fresh turmericTurmeric is a traditional healing herb in many countries– Traditional Chinese Medicine, Ayurvedic (Indian science of healing) and Hawaiian practitioners rely on turmeric for its myriad healing properties.

Curcumin, one of the oils found in turmeric is a potent anti-inflammatory. According to the World’s Healthiest Foods, “In numerous studies, curcumin's anti-inflammatory effects have been shown to be comparable to the potent drugs hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents such as Motrin. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity.” Turmeric is also a treatment for rheumatoid arthritis, intestinal conditions, and has been shown to be beneficial for treating cancer, especially of the colon, breast, lung and prostate. It works by increasing acting against transcription factors for cancer cells and aiding in detoxification systems for the whole body. But it does so much more too! According to Dr. Mercola, turmeric can also help:

• Supports your antioxidant protection against free radicals
• Promote your healthy skin
• Support overall eye health
• Provide you immune system support
• Aid your skeletal system and joint health
• Encourages your healthy liver function

Living in Hawaii, it’s easy to find local, organic turmeric. If you are not here in the islands (!), turmeric might be grown in China or India, so be sure to choose organic turmeric to find the cleanest product. You can find turmeric near the ginger at your local health food store or well-stocked grocery store. Look for roots that are firm and not at all mushy; turmeric is often smaller than ginger roots, so don't worry too much about the size. The skin is brown and might be a little gritty from the soil– simply give it a good wash before eating! Store turmeric in the fridge in a small bag to keep it fresh. If it gets moldy just break off the moldy parts and keep the good stuff. Turmeric is in the middle of the photo below, between garlic and ginger.

turmeric, ginger and garlic

Fresh turmeric has a pungent, slightly bitter, earthy flavor without the spicy zing of ginger. You can use minced fresh turmeric in soups, sauces, stir-fries and curries or simply use a microplane grater to add a bit to your salads or meals. Turmeric can also be made into a simple tea to help boost your immunity and make you feel better during a cold or flu. Simply slice 1-inch turmeric and ½-inch ginger thinly and cover with boiling water. Let steep 10 minutes, then sweeten with honey and lemon. You can also juice turmeric to make a potent medicinal juice. This is my new favorite juice! Bright orange and delicious!

Turmeric Sunrise
2 oranges or tangerines, skin removed
2-inch piece of turmeric
½-inch piece ginger
1 lemon, skin removed

  1. Juice oranges, turmeric, ginger and then lemons in a juicer. Drink immediately, adding water if needed for a milder flavor. Makes 2 servings
Posted:   |   Categories: detox, Food+Drink, Health, herbs, juice, natural healing
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23
Sep

Make the Most from your Greens

greensLeafy greens are my favorite type of veggies, and it's my personal mission to share this green love with everyone! Greens like collards and kale have a bit of a nasty reputation as being bitter or tough. And this can sometimes be true: if the plant is not healthy, if it is old, or grown under less-than-ideal conditions, the greens will suffer. The leaves will become a bit limp, change to a dull green and yellow, and those sulfurous compounds become really active (and this is not pleasant). However, fresh, healthy greens from the farmer's market or the natural foods store should be soft and tender (the leaves will often squeak when they handled). And that toughness and bitterness? In fresh greens it is virtually non-existent. Especially at this time of year when the weather begins to cool, these green leafies become a bit sweeter!

Here are some helpful tips to make the most from your greens!

  • Learn to cook them well: Big leaves like chard (left in image), kale (center), collards (right) and broccoli leaves (if you are so lucky!) are quickly softened with a massage, some acids, or heat to create a delicate and wholesome component to your meal. Kales are best raw or in smoothies, or massaged with some lemon juice for a simple kale salad. Try mixing your favorite dressings, beans, and even cooked veggies for a wide variety of kale salad awesomeness. Chard, collards and broccoli leaves are best cooked slightly. Try adding greens at the very end or a stir-fry, curry or pasta sauce for a burst of green goodness. Cook for just a minute to wilt, and then enjoy while still warm! If you are using baby greens or lighter greens (think spinach, baby Swiss chard, or baby kales) you can eat raw or lightly cook (really lightly, like thirty seconds!) for the best flavor and nutrient retention.
  • Help your Greens bounce back from 'shock:' When you get home from the market or the store, give all your greens a cool-water bath in the sink. Then stick them into a bowl or jar and cover the stem ends with water (just like you would for cut flowers). This allows the greens to cool down, absorb some of the water they might have lost since the field, and ensures a much longer life in your fridge.
  • Prepare your greens ahead of time. Coming home to a fridge full of prepared greens (and other veggies too!) can help make meal prep much easier and so much less stressful!  To prepare, tear all the stems off your kale and collards. You can then slice the leaves thinly and store in airtight containers for up to a week. Cabbage and other veggies can also be sliced, diced or chopped ahead of time. While there might be minimal nutrition lost due to oxidation, the majority will still be there when you get to them later in the week– and if it encourages you to eat more veggies, then I say go for it!
  • Try to include greens at least once each day for the best health: Leafy greens contain a wealth of important vitamins, minerals, fiber and other good stuff that our bodies need. Their sulfurous compounds are ready to fight off oxidation and even help us fight cancer. Leafy greens are one of the healthiest things we can put in our bodies! Try blending into green smoothies, using leafy greens instead of lettuce on your veggie burger or sandwiches, sneaking into pasta, curries or other sauces, and adding a handful to a regular salad to amp up the nutrition.

 Greens image from MicroFarms.

Posted:   |   Categories: farmers markets, Food+Drink, greens, Health
0
23
Sep

Make the Most from your Greens

greensLeafy greens are my favorite type of veggies, and it's my personal mission to share this green love with everyone! Greens like collards and kale have a bit of a nasty reputation as being bitter or tough. And this can sometimes be true: if the plant is not healthy, if it is old, or grown under less-than-ideal conditions, the greens will suffer. The leaves will become a bit limp, change to a dull green and yellow, and those sulfurous compounds become really active (and this is not pleasant). However, fresh, healthy greens from the farmer's market or the natural foods store should be soft and tender (the leaves will often squeak when they handled). And that toughness and bitterness? In fresh greens it is virtually non-existent. Especially at this time of year when the weather begins to cool, these green leafies become a bit sweeter!

Here are some helpful tips to make the most from your greens!

  • Learn to cook them well: Big leaves like chard (left in image), kale (center), collards (right) and broccoli leaves (if you are so lucky!) are quickly softened with a massage, some acids, or heat to create a delicate and wholesome component to your meal. Kales are best raw or in smoothies, or massaged with some lemon juice for a simple kale salad. Try mixing your favorite dressings, beans, and even cooked veggies for a wide variety of kale salad awesomeness. Chard, collards and broccoli leaves are best cooked slightly. Try adding greens at the very end or a stir-fry, curry or pasta sauce for a burst of green goodness. Cook for just a minute to wilt, and then enjoy while still warm! If you are using baby greens or lighter greens (think spinach, baby Swiss chard, or baby kales) you can eat raw or lightly cook (really lightly, like thirty seconds!) for the best flavor and nutrient retention.
  • Help your Greens bounce back from 'shock:' When you get home from the market or the store, give all your greens a cool-water bath in the sink. Then stick them into a bowl or jar and cover the stem ends with water (just like you would for cut flowers). This allows the greens to cool down, absorb some of the water they might have lost since the field, and ensures a much longer life in your fridge.
  • Prepare your greens ahead of time. Coming home to a fridge full of prepared greens (and other veggies too!) can help make meal prep much easier and so much less stressful!  To prepare, tear all the stems off your kale and collards. You can then slice the leaves thinly and store in airtight containers for up to a week. Cabbage and other veggies can also be sliced, diced or chopped ahead of time. While there might be minimal nutrition lost due to oxidation, the majority will still be there when you get to them later in the week– and if it encourages you to eat more veggies, then I say go for it!
  • Try to include greens at least once each day for the best health: Leafy greens contain a wealth of important vitamins, minerals, fiber and other good stuff that our bodies need. Their sulfurous compounds are ready to fight off oxidation and even help us fight cancer. Leafy greens are one of the healthiest things we can put in our bodies! Try blending into green smoothies, using leafy greens instead of lettuce on your veggie burger or sandwiches, sneaking into pasta, curries or other sauces, and adding a handful to a regular salad to amp up the nutrition.

 Greens image from MicroFarms.

Posted:   |   Categories: cooking, farmers markets, Food+Drink, greens, Health
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05
Feb

Infographic: America’s Cancer Clusters

Cancer Indoor Air Qualidy

We talk a lot about indoor and outdoor air pollution around here, so when I ran across this infographic at sustainablog, I couldn't resist sharing it with you guys. It gives a lots of information about common carcinogens that we encounter both in the workplace and at home. Check it (you can click the graphic to view a larger version):

America Cancer Indoor Air Quality

Indoor Air Quality and Cancer

The part of the graphic that struck me most was the section at the end on cancer and indoor air quality. The air inside our homes is often far more polluted than the air outdoors, thanks to chemical cleaning products and off-gassing from our furniture and housewares.

If you're not familiar with off-gassing, it's when a product made with harmful toxins releases small amounts of those chemicals into the air. A good example is that "new car smell." What you're actually smelling is all of the chemicals used to make everything from the seats and steering wheel to the dashboard, gear shift, and floormats. When you think about what's actually causing that smell, it's not such a pleasant odor!

Looking for some tips to improve the air quality in your own home? Check out these 9 ways to make your home's air safer!

Posted:   |   Categories: cancer, Health, Health+Beauty, healthy home, home, Home+Decor, indoor air quality, Living
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21
Aug

Silkworm Cocoons Keep Measles Vaccines Cool

Researchers at Tufts University School of Engineering have discovered that silkworm cocoons possess incredible refrigeration properties.

Tufts biomedical engineers, led by David L. Kaplan (pictured below), are seeking a solution to a serious obstacle: how to keep life-saving pharmaceuticals cold. Most vaccines, enzymes and antibodies and many antibiotics and other drugs require constant refrigeration from manufacture to delivery to maintain their effectiveness.

“Silk protein has a unique structure and chemistry that makes it strong, resistant to moisture, stable at extreme temperatures and biocompatible, all of which make it very useful for stabilizing antibiotics, vaccines and other drugs.” says Kaplan, who has been studying silk for two decades.

Measles is one of the leading killers of children worldwide. Without refrigeration, the MMR vaccine rapidly loses potency. But after six months of storage in freeze-dried silk films at body temperature (37 degrees C) and at 113 F (45 degrees C), all components of the vaccine retained approximately 85 percent of their initial potency. found that silk stabilization preserved the efficacy of the measles, mumps and rubella (MMR) vaccine, as well as penicillin and tetracycline, at a wide range of temperatures (at least up to 140 degrees Fahrenheit).

Researchers have not only found a solution to "the cold chain", but also uncovered a way to provide refrigeration for months and possibly years at temperatures above 110 degrees Fahrenheit. by stabilizing them in a silk protein made from silkworm cocoons.

According to co-author and research assistant professor Bruce Panilaitis, the research team hasn’t found any pharmaceutical that they have been unable to stabilize. Panilaitis says the use of silk protein as an insulator could be a “universal storage and handling system.”

This is definitely a research team to keep your eye on. If a material derived from silkworm protein can effectively keep vaccines cool in sweltering temperatures, imagine what other everyday objects it can refrigerate. This material could conserve a lot of energy - in a natural way! It could be used in food or beverage packaging, athletic apparel, home insulation, the possibilities are endless...

Of course, if the technology is scaled up, careful consideration of the silkworm population will have to be taken.

What do you think, readers?

Sources:  Tufts University , PopTech

Posted:   |   Categories: cocoons, Health, measles, News, refrigeration, Science + Tech, silk worms, vaccines
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