Guide for Making Green Drinks

How many of you have tried green drinks?
I am always experimenting with new veggies but Today I made one of my best with kale, spinach, celery, cucumber, lemon and 1/2 golden delicious apple and lots of ice to beat the 90+ degree days we are having here in Philly.  It was perfection!!!!  These drinks really make you feel amazing, which is why I continue to drink them into my 37th week of pregnancy.
Here is a great guide on making tasty green drinks (that you will actually enjoy) from The Rawfoodfamily:

http://therawfoodfamily.com/our-most-favorite-green-juice-recipe-for-you/

Our Most Favorite Green Juice Recipe For You

I would like to share our most favorite green juice with you today.  I believe green juices are the most valuable food you can give yourself.  They are so full of nutrients, minerals, vitamins, enzymes – really everything you need to feel alive!  I am so very passionate about this.  We have been making this juice for over 10 years with very little variation.
We have certain ingredients that we always use every time.  One of those is celery, we love to have the freshest celery.  You will know it is fresh when you try and bend it and  it has a strong fiber and doesn’t snap.  The wilder and more nutrition rich celery tends to be small.  The large bunches you get in the supermarket are not necessarily the best.
The second vegetable is cucumber.  It helps to liquefy the juice and makes it easier to drink and not as intense in taste.  We always have dark leafy greens – we alternate between spinach, kale and different wild herbs.  It depends on where we are in the world and what is readily available.  It is very important to have lots of veggies, it is not a fruit juice but a veggie juice.  We do usually add some kind of fruit to make it a little sweeter.

foods to make you happier

We will add carrots which help make it sweeter.  We also add apples or pineapples to add a little sweetness.  We have been adding fennel lately because we love it. Sometimes we replace the fennel with red beets.  It is not important which of these ingredients you choose but more what combination you really like best.  You can vary it up depending on what is available to you and what you prefer that day.  You will soon discover your most favorite green juice recipe!
As long as you have celery, cucumber, a dark leafy green and something that is a little sweeter, you are all set.  You will need a juicer and you are ready to juice!
 Green juices are possibly the best way to get many of the most valuable nutrients your body needs in a delicious way.  Everyone should try and drink a green juice every day, you will notice right away how fantastic you feel!

 

Osteoporosis – What You Need to Know

http://nutritionstudies.org/china-report-osteoporosis/

 

China Report: Osteoporosis

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China Report: Osteoporosis

Do we need more calcium in order to avoid osteoporosis, the progressive thinning of bones in the elderly?

In the West we are certainly told so. The dairy industry vigorously promotes the suggestion that without its products we face an unpleasant and probably shrunken future.

Yet the data uncovered in China do not support this view. Although most Chinese consume little if any dairy and ingest low amounts of calcium in general, they appear to be at a much lower risk for this potentially disabling disease. Hip fractures, for example, are only about one-fifth of what they are in the West – a striking difference.

Is it because the Chinese are more physically active? Or that they possibly adapt to a low-calcium diet? Or perhaps because they eat far less protein than we do in the West?

We do know that high protein intakes result in calcium loss through the urine. High-protein diets – especially protein of animal foods – can cause the body to excrete more calcium than it gets. For example, a person eating 142 grams of protein a day – which some Americans do – will excrete twice as much calcium in the urine as a person taking in a more moderate 47 grams. Because our bodies need calcium to regulate many different functions, such as the functioning of our muscles and nerves, the deficit caused by too much protein causes the body to withdraw more calcium from our main calcium reserve “banks” – our bones, which become increasingly more fragile as calcium is removed from them.

We are continuing to analyze the Chinese data on this topic; in the meantime, eat plenty of vegetables such as broccoli and collard greens. These super-foods contain a good amount of calcium, without the drawbacks of high protein. One cup of broccoli, for example, contains 178 milligrams of calcium, while 5 dried figs have 135. With a target of perhaps 800 milligrams of plant-derived calcium a day, it’s not difficult to fill your quota. And here’s a plus: vegetables contain boron, a mineral that helps keep calcium in the bones. Milk contains virtually none.

The Cornell-Oxford-China Nutrition project, conducted in mainland China and Taiwan, is a massive survey of over 10,000 families designed to study diet, lifestyle, and disease across the far reaches of rural China. By investigating simultaneously more diseases and more dietary characteristics than any other study to date, the project has generated the most comprehensive database in the world on the multiple causes of disease.

About the Author

T. Colin Campbell, PhD

Dr. T. Colin Campbell has been at the forefront of nutrition research for over forty years. His legacy, the China Project, has been acknowledged as the most comprehensive study of health and nutrition ever conducted. Dr. Campbell is the Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University. He is also the founder of the highly acclaimed, Plant-Based Nutrition Certificate and serves as the Chairman of the Board for the T. Colin Campbell Center for Nutrition Studies.

 

The “IronCowboy” Completes 50 Ironmans in 50 Days in 50 States!

http://video.foxnews.com/…/iron-cowboy-finishes-50-triath…/…

Truly amazing! Iron Cowboy completes 50 Ironmans in 50 states in 50 days! He wanted to raise awareness for the Jamie Oliver Food Foundation and show the world what people can accomplish when eating real food! Love the part where he talks about following your heart, setting your own limits in life and not letting anyone tell you no! Check out his interview with Fox New by clicking the link above.

 

Arthritis Pain and Food

Do you know anyone suffering from Arthritis Pain?  IF you do, this is a great article from The Physicians Committee Of Responsible Medicine to share on how to ease the pain by picking certain foods over others.

http://www.pcrm.org/sites/default/files/pdfs/health/pv_arthritis.pdf

Foods and Arthritis

PHYSICIANS COMMITTEE FOR RESPONSIBLE MEDICINE

5100 WISCONSIN AVE., N.W., SUITE 400 • WASHINGTON, DC 20016 PHONE (202) 686-2210 • FAX (202) 686-2216 • PCRM@PCRM.ORG • WWW.PCRM.ORG

Millions of people suffer from painful and swollen joints associated with arthritis. In the past, many doctors told arthritis patients that dietary changes would not help them. However, this conclusion was based on older research with diets that included dairy products, oil, poultry or meat.  New research shows that foods may be a more frequent contributor to arthritis than is commonly recognized. It is clear that, at least for some people, a healthier menu is the answer.

Different Types of Arthritis

Arthritis is actually a group of different diseases. Osteoarthritis is a gradual loss of cartilage and overgrowth of bone in the joints, especially the knees, hips, spine and fingertips. Over 20 million Americans, mostly over age 45, suffer from osteoarthritis, which seems to be the result of accumulated wear and tear. Although it can cause painful episodes, it is characterized by only transient stiffness and does not cause major interference with the use of the hands.

Rheumatoid arthritis, which affects over 2 million people, is a more aggressive form of the disease. It causes painful, inflamed joints, which sometimes become damaged.

Rheumatoid arthritis is one of medicine’s mysteries. There were no medical reports of the disease until the early 1800s. Some have suspected that a virus or bacterium may play a role, perhaps by setting off an autoimmune reaction. Genetics may also be a factor, in that it may influence susceptibility to the disease.

The Role of Diet

For years, people have suspected that foods are an important factor in the development of rheumatoid arthritis. Many notice an improvement in their condition when they avoid dairy products, citrus fruits, tomatoes, eggplant, and certain other foods.

Initially, the evidence was anecdotal. A woman from the Midwest once suffered from painful arthritis. Today she is a picture of health, thin and athletic, and her arthritis is totally gone. It seemed that dairy products were to blame for her arthritis, for when she eliminated them from her diet, the arthritis disappeared completely.

Another woman, from Wisconsin, also found that her arthritis was clearly linked to dairy products. Although she had been raised on a dairy farm, she learned that staying away from dairy products was the key to relieving her symptoms.

A 1989 survey of over one thousand arthritis patients revealed that the foods most commonly believed to worsen the condition were red meat, sugar, fats, salt, caffeine, and nightshade plants (e.g. tomatoes, eggplant). Once the offending food is eliminated completely, improvement usually comes within a few weeks. Dairy foods are probably one of the principle offenders, and the problem is the dairy protein, rather than the fat, so skim products are as much a problem as whole milk.

An increasing volume of research shows that certain dietary changes do in fact help. For example, polyunsaturated oils and omega-3 supplements have a mild beneficial effect, and researchers have found that vegan diets are beneficial. One 2002 study looked at the influence of a very low fat vegan diet on subjects with moderate to severe RA. After only four weeks on the diet, almost all measures of RA symptoms decreased significantly. The journal Rheumatology published a study that found a gluten-free vegan diet improved the signs and symptoms of RA. An uncooked vegan diet, rich in antioxidants and fiber was shown in another study to decrease joint stiffness and pain in patients with RA. Some research studies have looked at fasting followed by a vegetarian or vegan diet. A review of multiple research studies concluded that this dietary treatment might be useful in the treatment of RA.

Vegan diets dramatically reduce the overall amount of fat in the diet, and alter the composition of fats. This, in turn, can affect the immune processes that influence arthritis. The omega-3 fatty acids in vegetables may be a key factor, along with the near absence of saturated fat. The fact that patients also lose weight on a vegan diet contributes to the improvement.

In addition, vegetables are rich in antioxidants, which can neutralize free radicals. Oxygen free radicals attack many parts of the body, contribute to heart disease and cancer, and intensify the aging processes generally, including of the joints.

Iron acts as a catalyst, encouraging the production of these dangerous molecules. Vitamins C and E, which are plentiful in a diet made of vegetables and grains, help neutralize free radicals. Meats supply an overload of iron, no vitamin C, and very little vitamin E, whereas vegetables contain more controlled amounts of iron, and generous quantities of antioxidant vitamins.

As well as being helpful in preventing arthritis, antioxidants may also have a role in reducing its symptoms.

Some arthritis treatments, including non-steroidal anti-inflammatory drugs, work at least in part by neutralizing free radicals. For the most part, however, vitamins and other antioxidants will be of more use in preventing damage before it occurs, rather than in treating an inflamed joint.

A diet drawn from fruits, vegetables, grains and beans therefore appears to be helpful in preventing and, in some cases, ameliorating arthritis.

The Four-Week Anti-Arthritis Diet (adapted from Foods That Fight Pain, by Neal Barnard, M.D.)

For four weeks, include generous amounts of foods from the pain-safe list in your routine.
At the same time, scrupulously avoid the major triggers. It is important to avoid these foods completely, as even a small amount can cause symptoms.

Foods that are not on either list can be consumed, so long as you are emphasizing the arthritis-safe foods and scrupulously avoiding the major triggers.

You may well experience benefits earlier than four weeks, but for some people it can take this long for chronically inflamed joints to cool down.

It is not recommended to bring meats, dairy products, or eggs back into your diet. Not only are they major triggers, but they also encourage hormone imbalances that may contribute to joint pain and also lead to many other health problems.

Avoid Major Arthritis Triggers

*All dairy products should be avoided: skim or whole cow’s milk, goat’s milk, cheese, yogurt, etc.
**All meats should be avoided: beef, pork, chicken, turkey, fish, etc.

Other Approaches

For some arthritis patients, supplements of certain essential fatty acids have been helpful. They should be thought of as a medicine, rather than a food. A typical regimen would include a tablespoon of flaxseed oil with 500 mg of blackcurrant oil (or 3 capsules of evening primrose oil) twice each day. If it is helpful, it should be reduced to the lowest effective dose. Some people also benefit from an herb called feverfew taken 2-3 times per day. (Caution: Do not take feverfew if you are pregnant.)

PAIN-SAFE FOODS

Pain-safe foods virtually never contribute to arthritis or other painful conditions. These include:

  •   Brown rice
  •   Cooked or dried fruits: cherries, cranberries, pears, prunes (but not citrus fruits, bananas, peaches or tomatoes)
  •   Cooked green, yellow, and orange vegetables: arti- chokes, asparagus, broccoli, chard, collards, lettuce, spinach, string beans, summer or winter squash, sweet potatoes, tapioca, and taro (poi)
  •   Water: plain water or carbonated forms, such as Perrier, are fine. Other beverages—even herbal teas—can be triggers.
  •   Condiments: modest amounts of salt, maple syrup, and vanilla extract are usually well tolerated.

After four weeks, if your symptoms have improved or disappeared, the next step is to nail down which one or more of the trigger foods has been causing your problem. Simply reintroduce the foods you have eliminated back into your diet one at a time, every two days.

Have a generous amount of each newly reintroduced food, and see whether your joints flare up again. If so, eliminate the food that seems to have caused the problem, and let your joints cool down again. Then continue to reintroduce the other foods. Wait at least two weeks before trying a problem food a second time. Many people have more than one food trigger.

References

1. Panush RS, Carter RL, Katz P, Kowsari B, Longley S, Finnie S. Diet therapy for rheu- matoid arthritis. Arthritis and Rheumatism 1983;26:462-71.

2. Lithell H, Bruce A, Gustafsson IB, et al. A fasting and vegetarian diet treatment trial on chronic inflammatory disorders. Acta Derm Venereol 1983;63:397-403.

3. Sobel D. Arthritis: What Works. New York, St. Martin’s Press, 1989.

4. Skoldstam L, Larsson L, Lindstrom FD. Effects of fasting and lactovegetarian diet on rheumatoid arthritis. Scand J Rheumatol 1979;8:249-55.

5. Skoldstam L. Fasting and vegan diet in rheumatoid arthritis. Scand J Rheumatol 1986;15:219-23.

6. McDougall J, Bruce B, Spiller G, Westerdahl J, McDougall M. Effects of a very low- fat, vegan diet in subjects with rheumatoid arthritis. J Altern Complement Med. 2002 Feb;8(1):71-5.

7. Hafstrom I, Ringertz B, Spangberg A, et al. A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens. Rheumatology (Oxford). 2001 Oct;40(10):1175-9.

8. Hanninen, Kaartinen K, Rauma AL, et al. Antioxidants in vegan diet and rheumatic disorders. Toxicology. 2000 Nov 30;155(1-3):45-53.

9. Muller H, de Toledo FW, Resch KL. Fasting followed by vegetarian diet in patients with rheumatoid arthritis: a systematic review. Scand J Rheumatol. 2001;30(1):1-10. 10. Merry P, Grootveld M, Lunec J, Blake DR. Oxidative damage to lipids within the

inflamed human joint provides evidence of radical-mediated hypoxic-reperfusion injury. Am J Clin Nutr 1991;53:362S-9S.

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Lentil Soup Recipe

Need a protein and iron boost? Try this delicious lentil soup!
Here I chopped 1 clove garlic, 2 carrots, 2 stalks celery, 1 onion and 1 cup of spinach. Added 1.5 quarts of veggie broth, 1.5 cups green lentils (pre-soaked) salt, red pepper flakes and a veggie bouillon cube.

Directions: Bring bouillon cube and 1-2 inches of water to a boil in a pot first, then add the veggies for 5 minutes. Add rest of ingredients and Cook for 35 minutes.

Stepsinstilettos.com's photo.