Nutrition Articles

Goji Berry

Project Review

If you are looking for an energy boost, the Goji Berries contain astronomical levels of unique bio active polysaccharides, a family of complex carbohydrates bound to proteins that defends the body against illness, pollutants and free radicals.

These "master molecules” control many of the body's most important biochemical defense systems. The Goji Berries of Himalayan descent may be the richest known source of glyconutrients.

Some of the benefits include: boost in energy and strength, reduces cholesterol, helps promote weight loss, strengthens your heart, maintains healthy blood pressure and more. The one con of the Goji Berry is that you might get too much energy if you take two capsules to start.  We only recommend taking one capsule to start.

Lowering Your Blood Pressure through Diet

Food for Thought

According to a recent study done by the American Heart Association, one in three adults suffer from hypertension or high blood pressure.  While many people are prescribed medication to help reduce their blood pressure, nutritionists say that simply by eating your fruits and vegetables that you can help reduce your blood pressure naturally.

Fruits and vegetables are chock full of great vitamins and nutrients that will help to lower your blood pressure, and combined with medication and exercise you will be back on the healthy track.

Physicians recommend 4 to 5 servings of vegetables per day and 2 to 3 servings of fruit per day.

The following are some great blood pressure lowering options:

Vegetables: swiss chard, broccoli, cabbage, cauliflower, spinach and lettuce.

Fruits: citrus fruits, bananas, and apples.

While all fruits and vegetables are good for you, the above contain the appropriate amounts of the right vitamins and nutrients that when added to your regular diet will equal out to a heart-supportive diet.

By simply making some small changes to your every day eating and making sure to get the appropriate number of foods and vegetables in your daily diet, you will see your blood pressure numbers gradually decreasing.

Ways to Avoid Comfort Eating This Season

Food for Thought

Over eating seems to be inevitable this time of year. The stress that comes with shopping, cleaning, and cooking make it easy to turn to food for relief. Resisting the urge to eat because of emotions rather than to satisfy hunger can be difficult. Here are some tips to avoid comfort eating during the holidays:

Continue usual routines: Sticking to an everyday schedule helps to keep anxiety at bay. If you only eat three meals and a snack before the holidays, keep it that way. Working out can also divert you from the tempting leftovers in the refrigerator. It helps your mind stay active and distracted.

Identify your triggers: Knowing what specifically drives you to emotional eating can make an incredible difference. Stress and boredom are  the main causes for most people. Keeping

yourself calm yet entertained can significantly reduce the want to munch on some unhealthy treats.

Respond, not react: After immediately having a craving, most of us go straight to the pantry to fulfill it. Allowing yourself to take a moment and think about what you are about to do and the guilt you will have afterwards can stop the craving all together. Have some nutritious snacks ready and waiting, so during that pause, you have the time to remember that you have a healthier option.

Moderation: There has to be a balance in your meal plans. Sometimes, it can be impossible to avoid the comfort foods, so only have a small portion. Giving yourself a taste of what you have been yearning for can satisfy those cravings without blowing your diet.

Spotlight on: Carrots

Eating Healthy

It's a well known fact that if you eat your carrots you are working wonders to improve your eyesight, but there are many other great benefits to eating carrots that many people overlook.

The beta-carotene in carrots is an antioxidant combating the free radicals that contribute to conditions like cancer, heart disease, and a few other conditions.

Cooking carrots actually raises the nutritional benefits of this great vegetable.  By cooking them you free the beta-carotene from the fiber, thereby allowing your body to better absorb the beta-carotene.

If you eat just a half cup of carrots each day you will get more than the recommended dosage of beta-carotene in your diet.

Recipe: Banana Zucchini Carrot Bread

• 2 cups flour
• 1 teaspoon vanilla
• 1 extra large egg
• 1 cup sugar
• 3 medium bananas
• 1 cup chopped zucchini
• ½ cup grated carrots
• 1/3 cup butter
• 1 teaspoon baking soda
• 1 dash salt

Preheat oven to 350 degrees.  Melt butter and pour into large bowl.  Add bananas and mash.  Add grated zucchini and shredded carrots.  Mix well.  Add sugar, vanilla and beaten egg.  Sprinkle in baking soda and salt, and mix.  Add flour and mix well.  Pour in 4x8 loaf pan to two large muffin pans.  (Yields one loaf or 12 large muffins.) Bake loaf for 60 to 75 minutes.  Bake muffins for approximately 20 to 30 minutes. Let cool and serve.

Recipe:  Creamy Carrot with Curry Soup 

• 2 tablespoons olive oil
• 1 ½ pounds peeled carrots, cut into 1-inch chunks
• 1 large onion, diced
• 1 tablespoon butter
• 1 pinch salt
• 3 large garlic cloves, thickly sliced
• 2 tablespoons curry powder
• 3 cups chicken broth
• 1 ½ cups half-and-half (or whole milk)
• Salt and freshly ground pepper, to taste
• Garnish: Chopped pistachios

Heat oil in sauté pan until shimmering.  Add carrots, then onion, sauté until golden brown (about 7 minutes).  Reduce heat and add butter, sugar, and garlic; continue cooking about 10 minutes longer. Add curry and sauté a minute longer. Add broth and simmer.  Reduce heat and simmer until carrots are soft, about 10 minutes.  Using a blender, puree in a blender for about a minute.  Return to pot and add enough half and half so the mixture is soup-like, yet thick enough to float the pistachio garnish.  Add salt and pepper as needed.

Colon Health 101: Corn vs. Canola Oil

In a recent animal study, it was found that diets that included canola oil rather than corn oil had less of a chance of growing colon tumors.

One of the reasons that gives canola the edge is the high amount of omega-3 fatty acids, where corn oil is higher in omega-6 fatty acids.  In the animals tested, researchers charted the size and number of colon tumors and tested their blood for its fatty acid amount.  When comparing animals whose diets contained corn oil verses canola oil, the animals whose diet included canola oil had fewer tumors and much smaller tumors on average.

While researchers will next attempt this same study on humans, researchers and nutritionists alike agree that only good can come from including more omega-3 fatty acids in your diet.