Think about your last meal. Were you actually there, at the table, tasting your food, feeling its texture as you chewed and swallowed? Or were you in your mind, mentally lining up the next thing on your to-do list, composing an email, worrying about an argument with your spouse, or counting calories and grams of fat? Anytime you’re doing anything but focusing on your food during meals, you’re in your mind. And even though the entire act of chewing, swallowing, digesting and assimilating food occurs in the physical being, we’re rarely around when it happens.

What does it mean to be “in your body,” and why is it so hard to do? I have spent much of my life in a formal meditation practice that teaches us to be present, embodied and in the moment, and sometimes it’s still hard. Sometimes, being in the body just isn’t as interesting as being in the mind. It’s quieter. There’s less noise, no drama. The mind is cunning, clever and persuasive, and tells a fabulous tale.

We also feel like we’re more in control in the mind. We can spin our take on situations, weave stories that makes us feel comfortable and safe. And, if you have a body that was ridiculed, neglected, mishandled or otherwise harmed in childhood, in your body is a hard place to be. If your early physical sensations were unpleasant or painful, getting the hell out of your body made way more sense than sticking around to feel. When that happens, it can take time to come back.

Especially to the soft, squishy, most vulnerable middle of it—the belly. But when it comes to eating, that’s where the action’s at. Many traditional spiritual practices emphasize the hara, the area three fingers’ width below the navel, that’s often described as the energetic center of the self. No accident that it’s also the digestive center of the body.

But we don’t hang around in our soft, squishy centers, or the body in general. We spend most of our lives in our minds; we crash around in our arms and legs, then fling our torsos into bed at the end of the day, with little experience of what those body parts have felt through the day.

How do you get back in your body? If you’ve spent years fleeing from it at the first sign of trouble, it’s just a matter of creating a habit. Some simple practices can help:

1.    Check in with your belly before you eat. Every single time. What does it feel like? A cursory glance will reveal only the most superficial of sensations—hungry, full—leaving the more interesting experiences buried deeper. Maybe your belly feels grateful, or lonely, or troubled. Take five full minutes before each meal to just sit quietly and sense what’s happening in your belly. Place your hand on the area below your navel, let your belly soften (even though that’s horrible and scary in our modern culture) and direct your attention to your breath. Your mind will wander, maybe after even a minute or two. Keep guiding it gently back to the belly, and the breath.

2. Eat with your senses. Look at your food before you put it in your mouth. Smell it and, if appropriate, touch it. Become completely enchanted with the food on your plate. In most contemplative spiritual practices, eating is a sacred art. And when you think about it, the act of receiving sustenance from the Earth, and transforming it into flesh, bone, muscle and cells, really is pretty miraculous.

3. Meet your body. What does your whole body–every single part–feel like? Try this exercise: lying down comfortably, do a whole body scan. Starting with your pinky toe, and working your way up, pay careful attention to each part of your body—the big and obvious parts, but also the parts that go unnoticed. What do your elbows and earlobes feel like? The spaces between your toes? The very center of your stomach? Focusing on the tiny bits helps get you out of a mental description of what your body feels like, and into a sensory experience. And you might be surprised to find that there are parts of your body you never even noticed.

4. Experiment with being in your body through movement. Thinking about your body doesn’t create embodiment. It’s purely experiential. Movement needn’t be elaborate or showy. Stretch your arms slowly overhead. Extend your legs. Arch, then flex, your spine, and see how quickly you come back to your physical being and its sensations.

5.   Check in with your body throughout the day. Make it a regular habit to pause every hour or so, and do a quick scan of your physical self, from the part in your hair to the skin on the soles of your feet. In time, the habit of being in your body will come naturally and frequently. When I first started this practice in my early 30s, in the midst of a riot of mental noise, I was shocked to find that I spent well over half my life in my mind, while my body remained uninhabited. Now, it’s second nature, but it took years of practice.

And the next time you eat, do it from your body. Be really, truly present, and notice how different the act of nourishment may seem.

Lisa Turner is a widely published food writer with five books on health and nutrition, and hundreds of magazine articles. In addition to writing books and magazine articles, Lisa combines 20 years of yoga, meditation and mindfulness practices to help her clients explore emotional issues behind their eating habits. Currently, she's a faculty instructor at Bauman College of Culinary Arts and Nutrition in Boulder, Colorado, and hard at work on her next book. Visit her websites at www.TheHealthyGourmet.net and InspiredEating.com.

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A Mediterranean diet, like the Personal Chef To Go menu, is good for its more well-known reasons — protecting against heart disease and cancer— but did you know it could help your mental health?  According to a new study published in the Archives of General Psychiatry, the Mediterranean diet, rich in fresh fruits and vegetables, whole grains, olive oil, nuts, and fish, may decrease risk of depression.

Spanish researchers reported that 30 percent of patients who ate a Mediterranean diet which includes monounsaturated fats such as olive oil and low in saturated fats from meat and dairy products; including moderate intake of alcohol, and high intake of legumes, fruits, veggies, nuts, and grains, were at a lower risk of mental illnesses compared to populations who did not.. It also showed that the main followers of the Mediterranean diet are males, ex-smokers, married people, and elderly individuals.

“The specific mechanisms by which a better adherence to the Mediterranean dietary pattern could help to prevent the occurrence of depression are not well known,” the researchers report. To explain how exactly the Mediterranean diet links to protection against depression, however, more studies have to be performed.

The researchers don’t think its individual components on their own but the whole diet combined that’s important for protecting against depression. Almudena Sanchez-Villegas, the lead researcher of the new study, says:

The role of the overall dietary pattern may be more important than the effect of single components. It is plausible that the synergistic combination of a sufficient provision of omega-three fatty acids together with other natural unsaturated fatty acids and antioxidants from olive oil and nuts, flavonoids and other phytochemicals from fruit and other plant foods and large amounts of natural folates and other B vitamins in the overall Mediterranean dietary pattern may exert a fair degree of protection against depression.

The Mediterranean diet, already well known for helping to reduce a person’s weight, improving mental sharpness and reducing cholesterol, is becoming a popular green style of eating because its followers consume smaller amounts  of meat,  purported to be one more way to help decrease your carbon footprint.

These optimistic findings could lighten up a world touched more and more by depression. So it looks like you mental health is just one more reason to eat the Personal Chef To Goway!

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A study at England’s University of Exeter found that eating foods rich in naturally-occurring nitrates, like beets, improved endurance during exercise.

The scientists studied various substances and training methods to see which, if any, would improve stamina.  Beet juice had the greatest effect, improving peoples’ ability to exercise for 16 percent longer than without it, without tiring. Naturally-occurring nitrates have been shown to widen blood vessels and allow more oxygen-rich blood to travel to the heart.

And, while I’m not aware of any studies, I’m sure that the increased stamina and improved circulation from beet consumption may transfer to the bedroom as well.

Another recent study at London’s Queen Mary University found that one glass of beet juice daily was more effective at lowering high blood pressure than medication.  Of course, this doesn’t mean you should stop taking medication if you have high blood pressure.  But, it does mean that adding a cup of beet juice and more beets to your diet could be helpful in the treatment of high blood pressure, angina, and heart disease.

As if that weren’t enough, beets are high in folate, manganese, potassium, and vitamin C.  Raw beets or raw beet juice contain betaine–a natural anti-inflammatory that helps protect against aging and disease.

The phytonutrient, proanthocyanidin, that gives beets their rich purplish color is also a potent anti-cancer compound.  Meanwhile the fiber found in beets also helps protect against cancer.  This particular fiber increases the body’s ability to detect and remove abnormal cells in the body before they can become cancerous.

You can enjoy raw beets grated on a salad or juiced, and cooked beets in soups and stews.  I love steamed beets tossed with a little flax oil (don’t cook the flax oil though) and sea salt.

Michelle Schoffro Cook, BSc, RNCP, ROHP, DNM, is an international best-selling and seven-time book author and doctor of natural medicine, whose works include: The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, The Phytozyme Cure and HealthSmart News. Learn more at www.DrMichelleCook.com.

There are many signs of summer: camping, mosquitoes, road trips, and of course the Labor Day BBQ. If you’re like most people you’ve already cooked more than a few meals on the grill this summer. While BBQing can be a very healthy way to eat, there have also been concerns about it contributing to health concerns like cancer. Here are the answers to the most common BBQ-related questions I’m asked:

One of the biggest concerns about BBQing is the possible link between BBQed food and cancer. Is there a real risk?
There is a link between BBQed foods and the risk of cancer. Basically, when foods like meat are heated over high temperatures or come in contact with flames, certain compounds can form. These compounds are called: Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). These compounds are known carcinogens. But, you don’t need to remember their names to lessen your risk of exposure to them.

How can we enjoy grilled food and still reduce our exposure to these cancer-causing agents?
Well, there are actually a few easy things that you can do to reduce your exposure to these compounds.

Choose foods that are low in fat like lean cuts of meat, poultry or fish. Heterocyclic amines and polycyclic aromatic hydrocarbons are primarily formed when fats are heated to high temperatures or fall into the flames and create smoke. By choosing lean cuts of meat and of course vegetables which are naturally low in fat, you reduce the chance of these compounds forming at all.

You should also trim excess fat from meat prior to cooking it.

What about avoiding flare-ups as much as possible while you’re BBQing?
Paying attention while you’re BBQing helps to lessen the likelihood of flare-ups, intense smoking, and charring is helpful too, which can result in healthier meals.

What about marinating our foods prior to BBQing it? Does that have any impact?
Yes, definitely. Certain types of ingredients used in marinating foods can really impact the formation of carcinogens.

Marinate foods like meat in olive oil and lemon juice-based marinades. Research shows that these two items can reduce the formation of the cancer-causing compounds by up to 99 percent while cooking. Not to mention that they tenderize the meat, add great flavor, and help keep it moist during cooking.

Scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs in a particular family used in marinades drastically reduce the formation of heterocyclic amines. These herbs include: basil, mint, rosemary, thyme, oregano, and sage. Simply use one or more of these herbs, preferably fresh, in a marinade prior to and during cooking. Fortunately, they add tremendous flavor so most people won’t even know you’re making they’re BBQed food healthier.

What about barbecued vegetables? Are they a healthy option?
Yes, as long as you avoid overcooking them. The longer they cook the more certain vitamins like vitamin C and B-complex vitamins break down. So don’t overcook them. Also, avoid eating any charred parts of the vegetables.

One of the easiest ways to make BBQing healthier is to add vegetables as much as possible. Making kebabs is a great way to do this. By alternating lean meat and vegetables, the veggies will not only add flavor, they’ll also help to keep the meat moist and add fiber and nutrients.

Does keeping your grill clean prior to cooking help as well?
Definitely. It’s important to keep your grill clean prior to every use. Not only is it more appetizing to eat food that’s been cooked on a clean grill, but you’ll be lessening the amount of char you consume. The charred parts of food can cause free radical formation in your body and since free radicals are linked with premature aging, disease, and tissue damage, it’s best to reduce your exposure as much as possible.

Do you have any final advice about healthy grilling?
Yes, I love BBQed food as much as the next person. So, I think it’s important to remember that you don’t have to give up BBQed food if you’re trying to eat healthy and follow a healthy lifestyle. You can have your grilled food and enjoy it too, along with your health by following the simple tips I mentioned like choosing lean meat (if you’re eating meat at all), marinating food in olive oil, lemon juice, and fresh herbs and adding more veggies to the grill.

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Here’s a quick collection of simple summer recipes, for those of us whose gardens are producing way too many cucumbers…

An excellent source of vitamin C and molybdenum, the humble cucumber is nothing short of a nutritional powerhouse. Cucumbers are also a good source of vitamin A, potassium, manganese, folate, dietary fiber and magnesium. They also contain the important mineral silica, which is necessary for many bodily functions and metabolic reactions. Some researchers have found that silica may be more important for osteoporosis than calcium, as it deposits minerals into the bones and speeds the healing of fractures.

In addition to their nutritional benefits, cucumbers have all sorts of other uses, from body care to household cleaning. But with the following four recipes, there’s no need to let any cucumbers go to waste.

Image: MD Mallet

Quick and Easy Cucumber Vinaigrette
serves 3-4

4 cups cucumbers, sliced
4 tsp. cold-pressed olive oil
1 tsp. herb seasoning such as Herbamare
1 1/2 Tbsp. raw apple cider vinegar
1 Tbsp. fresh lemon juice
1/2 sweet onion, sliced thinly
1 Tbsp. nutritional yeast
sea salt/tamari, to taste
1 tsp. dried oregano or dill
1/4 tsp. black pepper (or cayenne pepper)

Mix all ingredients together in a bowl. Chill and marinate for an hour or more before serving.

Image: Gentle World

Japanese Cucumber Salad (Namasu)
serves 2–3

4 cups cucumber (see below)
1/2 tsp. sea salt
1/4 cup apple cider vinegar
2 tsp. herb seasoning such as Herbamare
1 1/2 tsp. fresh ginger, minced (or squeeze the fresh juice)
1/4 cup dry sweetener

1.    Partially peel the cucumbers so some green strips show. Slice thinly. Place in a bowl and add salt. Stir and let stand for 15–20 minutes.
2.    Combine the remaining ingredients in a separate bowl.
3.    Press excess liquid from cucumbers. Pour vinegar dressing over the top.
4.    Chill for half an hour before serving (at this point the cucumbers will still have some crunch.) Chill for four hours or overnight for a softened cucumber salad.

Image: Theilr

Cucumber and Cherry Tomato Salad
serves 3–4

1 cup cherry tomatoes, halved
2 long seedless cucumbers, diced
1 small sweet onion, diced
1/2 cup bell pepper, diced
1+ Tbsp. cold-pressed olive oil
1 1/2 Tbsp. apple cider vinegar
1 Tbsp. nutritional yeast
1/4 tsp. garlic powder
1/8 tsp. black pepper (or cayenne pepper)
1/4 tsp. dill weed
1/2 tsp. dried oregano
sea salt or tamari, to taste
1/2 tsp. herb seasoning such as Herbamare

In a bowl, mix all ingredients together. Stir. Marinate before serving if desired.

Image: Kirsten Loza

Cucumber & Snow Pea Salad
serves 4

2 cups cucumber slices
1 cup snow peas
1/4 cup red bell pepper, sliced
1 Tbsp. raw apple cider vinegar
sea salt or substitute, to taste
2 Tbsp. fresh dill, chopped
2 Tbsp. cold-pressed oil (optional)

Peel and slice cucumber; mix with the vegetables. Add seasonings and herbs. Chill before serving.

Image: Theilr

Gentle World is a non-profit educational organization, whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making such a transition. Visit www.GentleWorld.org for more information.

As summer vacation comes to an end, for many of us, thoughts turn back towards school.  Late August to early September feels as much like a beginning to me as January 1st.  It’s that school year rhythm that’s embedded deep in my psyche.  As I consider the new school year, I ask myself a few questions: “What worked well last year?” “What can I do to make things more manageable?”

If you want to make a new school year resolution, but aren’t sure where to begin, here are some suggestions.  Remember, even adopting just one of the following will yield benefits for all.  Happy New School Year!

1. Invest in a quality backpack: While it’s tempting and easy to buy a low-cost backpack featuring one of your kids’ favorite TV characters at a local big market store, spending more now for a well-made backpack will save you a nice chunk of change over the years.  A friend of mine has a daughter entering the fifth grade, and she’s had the same backpack since kindergarten!  It’s still in great shape — no holes or broken zippers; it’s washable, so it still looks fresh; and its classic styling has made it timeless.

2. Invest in a quality reusable lunch kit: Basically, everything noted about quality backpacks applies here.  A sturdy, well-made lunch bag or box and reusable water bottle, made without bisphenol-A (BPA) or lead, will keep your child’s lunches safe over the years.  There are quite a few options available that include reusable dishes, so that you and the planet can be free from endless plastic baggies.  Lunchsense washable lunch boxes can be purchased alone or with a set of reusable, multi-sized, watertight containers made of food grade plastics, an ice pack and a drink bottle.  The lunchbox itself becomes a placemat for your child’s meal.

3. Prepare more school lunches: Sending your kids to school with lunch from home is the best way to ensure that they have the option to eat the things you think are best for them (though, you can’t totally control lunchroom swaps.)  However, in a crunch or culinary imagination slump, it’s easy to quit preparing lunch and to allow kids to buy whatever the cafeteria has cooked up.  To help make preparing school lunches easier, try planning out your child’s lunch menu earlier than the night before.  Schools often send home the lunch menu for the month.  You can create a similar schedule of meals so that you can shop weekly based on the predetermined menu, and know in advance what you’re packing each day.  Having your child help with the menu selections can help you pick meals that will actually get eaten.  Also, if possible, designate a space in your pantry and fridge as the “school shelves,” so that the family will know not to eat certain items, frustrating your school lunch and snack plans.

4. Simplify your schedules:  Soccer, swim team, gymnastics, dance lessons, book clubs, community theater, birthday parties, playdates… getting overscheduled is so easy to do!  Determine your priorities for the year, and honor them.  Isn’t having a family life that is sane and cohesive more important than having a child trying to excel at everything?  Once you get a grasp on what the school workload is, try to limit extra-curriculars to what brings your child pleasure and growth, but minimal stress.  Down time is vital to health and growth.

5. Have a consistent bedtime:  Kids need to get enough sleep at night, and parents need time to unwind.  Figure out what time your kids need to be in bed each night, then schedule enough time for the evening wind down — clean up, baths, book reading — in order to have lights out by bedtime

6. Prepare a nutritious breakfast: We all know that a good breakfast supports a successful day for both kids and adults, yet the things we often associate with breakfast are not especially nutritious: pancakes, waffles, sugary cereals.  Stock your fridge and pantry with easy to prepare breakfasts — eggs, whole-grain cold and hot cereals, quality bread, low-fat yogurt, fresh fruit, nut butters – to make breakfast energizing, healthy and no fuss.  Also, remember that breakfast does not equal sweet.  Consider including savory options such as warmed up beans and brown rice or hummus with whole-grain pita on your breakfast menu.

7. Donate outgrown clothes: Kids grow and grow and grow, making some new school clothes obsolete before they’ve been thoroughly broken in.  Do yourself a favor and immediately donate outgrown clothes to a thrift store or pass them on to someone who can use them instead of cluttering up your home with them.  They will be a treasure to someone and you’ll enjoy not having overstuffed drawers and closets full of clothes no one in your home can wear.

8. Recycle paper: The volumes of paper that kids bring home from school astonishes me.  Newsletters, fundraising material, spelling lists and tests, homework assignments, flyers, doodles.  While some of this material — certain lessons and art projects — are keepers — a lot of it is not.  You know it’s coming, so be prepared.  Make it easy to dump unnecessary papers in a recycling bin or bag in your home, reducing both clutter and landfill trash.

9. Give yourself enough time in the morning:  Being rushed is anxiety-inducing, stirs up anger and is, overall, a lousy feeling.  If you have found your family consistently experiencing the morning rush, it probably means you or certain members need to get up earlier than is customary.  Sometimes a simple extra fifteen minutes is all it takes to make getting to the bus stop, make sure everything’s in the backpack, and have time for good-bye kisses the new normal.

10. Bless your life: In all of the hustle and bustle of having school-aged children, it’s easy to develop the habit of complaining or operating out of a low-grade negativity.  A definition of “to curse” is “to speak evil of.”  Instead, bless yourself, your family, your life.  These years are a passing season, and while it’s not all bliss, give your family the gift of being grateful for the good, the love, the health, the joy, the humor and the blessedness of the day.

Via Care2

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It’s been a hectic morning. As you wend your way back to the office, you realize you’ve forgotten your Personal Chef To Go salad. You hit the nearest drive-thru or eatery and, naturally, choose the healthiest option- a salad.

Oh Salad, how did it ever come to this? Experts say that eating a salad every day may be one of the healthiest eating habits to adopt, but did they know what kind of beasts are being created in the name of the salad? It’s fascinating how language shapes our perceptions.  It would seem anything called a “salad,” regardless of its reckless ingredients, is still a healthy choice! Restaurant menu-development teams are definitely on to this phenomenon.

So, what are the problems with this collection of shocking salads found on the menus of our nation’s most popular restaurants? The biggest gripe is the sky-high calories, simply for their shock value–followed by the seriously exuberant sodium levels, and finishing up with some pretty surprising fat counts.

In the new set of Dietary Guidelines proposed for the 2010 USDA Food Pyramid, the average recommended daily calorie intake is 2100, and total fat intake should be 20 to 35 percent of your total daily calories. (At 9 calories per gram of fat, 30 percent would roughly equal about 70 grams of total fat daily for a 2100-calorie diet.) The crazy thing here is sodium: The new guidelines reduced the recommended amount of salt healthy people should consume to 1,500 milligrams (mg), from the previous amount of 2,300 mg. Each one of these salads has more than the daily recommended level of sodium and some have more than double that. Salty!

Even so, aside from all the ills of these non-salad salads, we’ll still opt for the salad more than not. Even though most of those listed here have similar calorie counts to a burger and fries (or two), the saturated fat is generally less, and you do get the benefit of the vegetables. Just remember that any of these salads should be your big meal of the day, and forget about eating another grain of salt until tomorrow (or the day after).

11. Burger King Tendercrisp Garden Salad
You have to love the adjectives they come up with, like “tendercrisp!” What exactly does that mean? If it’s the chicken they’re referring to, what that means is “Fried Whole Muscle Breast” as described in the ingredients list. Besides, “tendercrisp” sounds more appealing than “fried whole muscle breast.” Add to that lettuce, carrots, tomatoes, and not one, not two, but three kinds of cheese–and you’ve got one-third of your calories for the day, over half of your fat allowance, and whoopsie, you’re 17 percent over your sodium level.

Calories: 670
Total Fat (g): 45
Sat Fat (g): 9
Sodium (mg): 1740

10. Wendy’s Chicken BLT Salad with Homestyle Chicken Fillet
You could eat a regular BLT sandwich for around 400 calories, or you can eat this BLT salad for double the calories. Wendy’s boasts that “bacon, lettuce and tomato never had it so good”–that is, if bacon, lettuce, and tomato enjoy the company of chicken chunks,  cheddar cheese, garlic croutons and honey-dijon dressing. It seems to kind of take away from the simplicity, and relative healthiness, that is the BLT.

Calories: 790
Calories from Fat: 490
Total Fat (g): 54
Sat Fat (g): 14
Sodium (mg): 1690

9. Jack in the Box Crispy Chicken Club Salad
Seriously, why eat this salad? Lettuce with crispy chicken strips, cucumber slices, red onions, grape tomatoes, crumbled bacon pieces, shredded cheddar cheese, bacon ranch dressing and seasoned crouton–really?! You could eat a Jumbo Jack hamburger and small french fries for the same calorie count, decreased fat grams, and 727 less mg of sodium!

Calories: 873
Total Fat (g):  59
Sat Fat (g): 13
Sodium (mg): 2179

8. Taco Bell Chipotle Steak Taco Salad
It feels cheating to actually call this a salad. If you look at the ingredients, it’s realy a burrito, with the additional calories of the “crispy” (hello fried) bowl. In fact, the big Taco Bell “Beefy 5-Layer Burrito” has 350 calories less! Oh! But this comes with reduced-fat sour cream. Phew!

Calories: 900
Calories from Fat: 510
Total Fat (g): 57
Sat Fat (g): 11
Sodium (mg): 1700

7. Baja Fresh Mango Chipotle Chicken Salad
With “mango” and “salad” in the name of this item it sounds innocent enough–must be something about the tortilla shell, chicken, avocado, cheese and glaze that boosts this baby to the same calorie level you’d reach with four chicken soft tacos.

Calories: 930
Total Fat (g): 52
Sat Fat (g): 9
Sodium (mg): 1960

6. El Pollo Loco Chicken Tostada Salad
Can you guess which item on the entire El Pollo Loco menu has the second-highest calorie count? If you said the chicken tostada salad, gold star for you. We suppose the iceberg lettuce qualifies this as a salad? But the chopped chicken, tostada shell, pinto beans, Spanish rice, pico de gallo salsa, sour cream, and jack/cheddar cheese seem to kind of bump it out of the salad category. Oh, and the 62 grams of fat. Salad? Really?

Calories: 1030
Total Fat (g): 62
Sat Fat (g): 15
Sodium (mg): 1570

5. Ruby Tuesday Carolina Chicken Salad
Well at least there are garden greens and tomatoes in this one. But what with the fried chicken, almonds, diced tomatoes, shredded cheddar, bacon, and croutons, it’s probably not  very “salad-y”. And the nearly two-days’ worth of sodium just can’t be good.

Calories: 1157
Total Fat (g): 70
Sodium (mg): 2891

4. Applebee’s Santa Fe Chicken Salad
Applebee’s describes this little diddy as “Real festive. Real good.” They forgot to add “Real fattening. Real salty.” The ironic part is that you could order their Chicken Fried Steak which comes with potatos, gravy and vegetable for 10 less calories. And notice that sodium? That’s the recommended limit for three days.

Calories: 1300
Total Fat (g): 94
Sat Fat (g): 25
Sodium (mg): 3540

3. Chili’s Quesadilla Explosion Salad
When you think of an explosion, doesn’t your instinct say, “run away"? ” Instinct would serve you correctly here. The danger here isn’t in the salad, per se, which is comprised of grilled chicken with cheese, corn relish, cilantro, tortillas strips and citrus-balsamic dressing–it’s that in addition to the cheese quesadillas served with the salad that should have you running for cover.

Calories: 1400
Total Fat (g): 88
Sat Fat (g): 26
Sodium (mg): 2360

2. Outback Steakhouse Queensland Salad
So you go to a steakhouse and decide to eat healthily, you order the salad with chicken, right? Hahahahaha! Somehow this salad of chicken with mixed greens, cheese, bacon, diced egg, tomatoes, toasted almonds and croutons manages to rack up more than two-thirds of your daily calorie needs, is over 30 percent more of your fat limit, and maxes out your sodium intake for the day. Maybe just order the steak?!

Calories: 1451
Total Fat (g): 117
Sat Fat (g): 30
Sodium (mg): 1477

1. California Pizza Kitchen Waldorf Chicken Salad
Waldorf chicken salad…doesn’t sound too bad for a healthy choice at a pizza and pasta joint. But somehow, field greens, grilled chicken breast, grapes, apples, candied walnuts, celery and Gorgonzola cheese have become the sinister sister of the salad world. A word to the wise here, the CPK Garlic Cream Fettucine with Chicken has almost 200 calories less, and believe it or not, the Cheeseburger Pizza and the Meat Cravers’ Pizza both have less calories! With salads like that, who needs pizza?

Calories: 1570
Sat Fat (g): 30
Sodium (mg): 2082

By Karins Lifeforce, DivineCaroline

I’ve often wondered why we seem to care more about the quality of the fuel we use to get the best performance from our cars, and less about the quality of nutritional “fuel” we eat to get the best performance from our bodies, our “human engine”!

Most of us wouldn’t dream of pumping gas into our valuable cars with anything less than the manufacturer recommended fuel octane level. Some pump a higher level to obtain even better engine performance. Car handbooks warn us that we risk inflicting serious damage to the engine if we select the wrong type of fuel. My vehicle handbook warns me that I risk losing the warranty coverage if I fail to properly maintain my vehicle according to the specified maintenance requirements.

Wouldn’t it be nice if we had a human handbook that came with all the specific general maintenance tasks we need to do to ensure our own “engines” are in good running order and free from malfunctions? Plus tips on how we can achieve even better than expected performance results!

I recently received a note from my car dealership reminding me it was time for my car to receive its 30,000-mile service. It’s a high performance vehicle and needs to be well maintained. If not, I risk expensive repairs. If I neglect to take care of the car there could even be financial penalties for failing to respect the terms of the lease agreement.

I wonder why I don’t receive this same type of reminder from my healthcare provider. A friendly, customer service letter to let me know I was due for my own “service check” and to make sure I am being “well maintained.” After all, the penalties for ignoring my own health are a lot more significant than just financial. We only have to tune in to the latest debate on health care reform to understand the larger problems, but closer to home…it’s my life and I want to live it “penalty-free” for as long as possible.

On my survival journey with brain cancer, I’m often asked, how important is your nutrition? My response: “Oh, it’s about as important as my desire to live a long life!”

The health of my body IS a lot more important than the performance of my car, yet recently I did take my car in for its routine service without hesitation and cancelled my time at the gym because I didn’t have enough time to accomplish both tasks. I depend on my car and it was important to get this done. To make things worse, while waiting for my car, I became hungry so I ate snack food from the waiting room vending machine! A short time later I had a raging headache and an upset stomach as I drove my perfectly healthy car home!

I know this type of situation happens to many people at some point. We get so busy in our lives that we get off track and forget what our priorities are. Yes, I depend on my car, but I depend a lot more on my health! My health and wellness is a priority and much more important to me than my car, but I didn’t act that way. My “maintenance” checks with my doctors and my time at the gym are essential. Good nutrition and vitamins provide the fuel to help me get up and go everyday. Exercise keeps me energized and well maintained. From this small example I learned the importance of setting up a routine and remaining true to my own health priorities when I realize a busy life has taken over.

So quite literally here are five things I wrote down to conduct my own routine “service check” on my human engine.

1. Recognize the healthy value of natural/organic food: eat food I recognize (not processed, convenience, packaged food) carry around healthy snacks just in case good food isn’t available.

2. Appreciate the power of my immune system: support my immune system everyday with Vitamin supplements and antioxidants such as those contained in Purity12.

3. Invigorate my mind and body with physical activity: Run, walk, bike, lift weights, just move my body at a faster pace for at least forty-five minutes everyday.

4. Consistency: Don’t miss appointments for any reason. Medical, Dental, Holistic.

5. Take a break: Rest, read, relax, socialize, and play

Write them down, and put them in your car’s glove compartment. One last tip … use your car’s maintenance schedule as a reminder to conduct your personal service check first.

At DivineCaroline.com, women come together to learn from experts in the fields, of health, sustainability, and culture; to reflect on shared experiences; and to express themselves by writing and publishing stories about anything that matters to them. Here, real women publish like real pros. Together, with our staff writers, they’re discussing all facets of women’s lives from relationships and careers, to travel and healthy living. So come discover, read, learn, laugh and connect at DivineCaroline.com.

By Nikki Jong, Caring.com

As part of a healthy diet, whole foods play a significant role in helping our bodies function optimally. There are hundreds of extremely nutritious whole foods, but the dozen on this list do more than contribute healthy nutrients — they help you heal. In fact, every food on this list boasts multiple healing effects, from fighting cancer to reducing cholesterol, guarding against heart disease, and more. Eat these super-healing picks and start feeling pretty super yourself.

1. Cherries
Cherries boast a laundry list of healing powers. For starters, they pack a powerful nutritional punch for a relatively low calorie count. They’re also packed with substances that help fight inflammation and cancer. As if that weren’t enough, in lab studies, quercetin and ellagic acid, two compounds contained in cherries, have been shown to inhibit the growth of tumors and even cause cancer cells to commit suicide — without damaging healthy cells. Cherries also have antiviral and antibacterial properties.

Anthocyanin, another compound in cherries, is credited with lowering the uric acid levels in the blood, thereby reducing a common cause of gout. Researchers believe anthocyanins may also reduce your risk of colon cancer. Further, these compounds work like a natural form of ibuprofen, reducing inflammation and curbing pain. Regular consumption may help lower risk of heart attack and stroke.

In Chinese medicine, cherries are routinely used as a remedy for gout, arthritis, and rheumatism (as well as anemia, due to their high iron content). Plus they’re delicious.

How much:
Aim for a daily serving while they’re in season locally. And keep a bag of frozen cherries in your freezer the rest of the year; frozen cherries retain 100 percent of their nutritional value and make a great addition to smoothies, yogurt, and oatmeal.

Tip:
Buy organic, since conventionally grown cherries can be high in pesticides.
Make a Sour Cherry Pie.

2. Guavas
Guavas are a small tropical fruit that can be round, oval, or pear-shaped. They’re not all that common, so they might be hard to find, depending on where you live. But if you can track them down, it’s more than worth it. Guavas contain more of the cancer-fighting antioxidant lycopene than any other fruit or vegetable, and nearly 20 percent more than tomatoes. Our bodies can’t process much of the lycopene in tomatoes until they’re cooked; the processing helps break down tough cell walls. However, guavas’ cell structure allows the antioxidant to be absorbed whether the fruit is raw or cooked, and the whole fruit offers the nutrition without the added sodium of processed tomato products.

Lycopene protects our healthy cells from free radicals that can cause all kinds of damage, including blocked arteries, joint degeneration, nervous system problems, and even cancer. Lycopene consumption is associated with significantly lower rates of prostate cancer; in addition, men with prostate tumors who consumed lycopene supplements showed significant improvements, such as smaller tumors and decreased malignancy. Lycopene has also been found to inhibit the growth of breast cancer cells, and research suggests that this antioxidant may also help protect against coronary heart disease.

This strange-looking little fruit is also packed with vitamin C and other antioxidants. Serving for serving, guava offers more than 60 percent more potassium than a banana, which can help protect against heart disease and stroke. In fact, the nutrients found in guavas have been shown to lower LDL and boost HDL cholesterol, reduce triglycerides, and lower blood pressure.

How much:
Aim to eat fresh guavas as often as you can when you can find them in stores. They’re not commonly available in the freezer section; and most guava juices are processed and sweetened, so they don’t provide the same superior nutrition that the whole, fresh fruit does. One to two guavas a day is a good goal.

Tip:
Opt for the red-fleshed variety if you can; both are loaded with antioxidants, but the red type has more than the white-fleshed apple guava.

3. Beans
Beans are a miracle food. They lower cholesterol, regulate blood sugar and insulin production, promote digestive health, and protect against cancer. If you think of fiber, protein, and antioxidants and immediately think whole grains, meat, and fruit, think again — beans offer all three in a single package.

An assortment of phytochemicals found in beans has been shown to protect cells from cancerous activity by inhibiting cancer cells from reproducing, slowing tumor growth. Researchers at the Harvard School of Public Health reported that women who consumed beans at least twice a week were 24 percent less likely to develop breast cancer, and multiple studies have tied beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.

Beans deliver a whopping amount of antioxidants, which help prevent and fight oxidative damage. In fact, the USDA’s ranking of foods by antioxidant capacity places three varieties of beans (red beans, red kidney beans, and pinto beans) in the top four — and that’s among all food groups. Beans are a great source of dietary fiber, protein, and iron. They also contain the amino acid tryptophan; foods with high amounts of tryptophan can help regulate your appetite, aid in sleep, and improve your mood. Many are also rich in folate, which plays a significant role in heart health. And depending on the type of bean you choose, you’ll also get decent amounts of potassium, magnesium, vitamin B1 and B2, and vitamin K. Soybeans are a great source of omega-3 fatty acids.

In Chinese medicine, various types of beans have been used to treat alcoholism, food poisoning, edema (particularly in the legs), high blood pressure, diarrhea, laryngitis, kidney stones, rheumatism, and dozens of other conditions.

How much:
Aim for a minimum of two servings of beans per week.

Tip:
Adzuki and mung beans are among the most easily digested; pinto, kidney, navy, garbanzo, lima, and black beans are more difficult to digest.
See quick bean-cooking tips and learn about heirloom beans here.

4. Kiwifruit
This tiny, nutrient-dense fruit packs an amazing amount of vitamin C (double the amount found in oranges), has more fiber than apples, and beats bananas as a high-potassium food. The unique blend of phytonutrients, vitamins, and minerals found in kiwifruit helps protect against heart disease, stroke, cancer, and respiratory disease. Kiwifruit’s natural blood-thinning properties work without the side effects of aspirin and support vascular health by reducing the formation of spontaneous blood clots, lowering LDL cholesterol, and reducing blood pressure. Multiple studies have shown that kiwifruit not only reduces oxidative stress and damage to DNA but also prompts damaged cells to repair themselves.

Kiwifruit is often prescribed as part of a dietary regimen to battle cancer and heart disease, and in Chinese medicine it’s used to accelerate the healing of wounds and sores.

How much:
Aim to eat one to two kiwifruit a day while they’re in season, for the best taste and nutrition. California-grown kiwifruit are in season from October through May, and New Zealand kiwifruit are available between April and November.

Tips:
Kiwifruit contains enzymes that activate once you cut the fruit, causing the flesh to tenderize. So if you’re making a fruit salad, cut the kiwifruit last.
The riper the kiwifruit, the greater the antioxidant power, so let them ripen before you dig in.

5. Watercress
Not only is watercress extremely nutritious, it’s about as close as you can get to a calorie-free food. Calorie for calorie, it provides four times the calcium of 2 percent milk. Ounce for ounce, it offers as much vitamin C as an orange and more iron than spinach. It’s packed with vitamin A and has lots of vitamin K, along with multiple antioxidant carotenoids and protective phytochemicals.

The nutrients in watercress protect against cancer and macular degeneration, help build the immune system, and support bone health. The iron helps red blood cells carry oxygen to your body’s tissues for energy. The phytochemicals in watercress battle cancer in three ways: killing cancer cells, blocking carcinogens, and protecting healthy cells from carcinogens. They’ve also been shown to help prevent lung and esophageal cancer and can help lower your risk for other cancers.

In Chinese medicine, watercress is thought to help reduce tumors, improve night vision, and stimulate bile production (improving digestion and settling intestinal gas). It’s used as a remedy for jaundice, urinary difficulty, sore throat, mumps, and bad breath.

How much:
Eat watercress daily if you can. In some regions, it’s more widely available during the spring and summer, when it’s cultivated outdoors. But since it can also be grown hydroponically in greenhouses, you can find it year-round in many grocery stores and at your local farmer’s market.

Tip:
You can cook it, but watercress is better for you when you eat it raw. Tuck it into a sandwich in place of lettuce.
Toss it with your favorite vegetables and eat it in a salad.
Watercress is great in pesto — just replace the basil with watercress — and soups.
Use watercress as a wonderfully detoxifying ingredient in a juice or smoothie.

6. Spinach
You already knew spinach was good for you, but did you know just how good? Spinach protects against eye disease and vision loss; it’s good for brain function; it guards against colon, prostate, and breast cancers; it protects against heart disease, stroke, and dementia; it lowers blood pressure; it’s anti-inflammatory; and it’s great for bone health. Spinach has an amazing array of nutrients, including high amounts of vitamin K, calcium, vitamin A, vitamin C, folate, magnesium, and iron.

A carotenoid found in spinach not only kills prostate cancer cells, it also prevents them from multiplying. Folate promotes vascular health by lowering homocysteine, an amino acid that, at high levels, raises the risk of dementia and cardiovascular disease, including heart disease and stroke. Folate has also been shown to reduce the risk of developing colorectal, ovarian, and breast cancers and to help stop uncontrolled cell growth, one of the primary characteristics of all cancers. The vitamin C and beta-carotene in spinach protect against colon cancer in addition to fighting inflammation, making them key components of brain health, particularly in older adults.

Spinach is loaded with vitamin K (one cup of cooked spinach provides 1,111 percent of the recommended daily amount!), which builds strong bones by helping calcium adhere to the bone. Spinach is also rich in lutein, which protects against age-related macular degeneration, and it may help prevent heart attacks by keeping artery walls clear of cholesterol buildup.

How much:
Fresh spinach should be a daily staple in your diet. It’s available in practically every grocery store, no matter where you live, it’s easy to find year-round, and you’d be hard pressed to find a more nutritionally sound, versatile green. So do yourself a healthy favor and aim for a few ounces, raw or lightly steamed, every day.

Tips:
Add a handful of fresh spinach to your next fruit smoothie. It’ll change the color but not the taste.
Conventionally grown spinach is susceptible to pesticide residue; stick to organic.

 7. Onions
Onions get a bad rap for their effect on the breath, but that’s not the only part of the body where they pack a wallop. Onions contain potent cancer-fighting enzymes; onion consumption has been shown to help lower the risk of prostate and esophageal cancers and has also been linked to reduced mortality from coronary heart disease. Research suggests that they may help protect against stomach cancer. Onions contain sulfides that help lower blood pressure and cholesterol, as well as a peptide that may help prevent bone loss by inhibiting the loss of calcium and other bone minerals.

Onions have super antioxidant power. They contain quercetin, a natural antihistamine that reduces airway inflammation and helps relieve symptoms of allergies and hay fever. Onions also boast high levels of vitamin C, which, along with the quercetin, battles cold and flu symptoms. Onions’ anti-inflammatory properties help fight the pain and swelling associated with osteo- and rheumatoid arthritis. Onions are also extremely rich in sulfur and they have antibiotic and antiviral properties, making them excellent for people who consume a diet high in protein, fat, or sugar, as they help cleanse the arteries and impede the growth of viruses, yeasts, and other disease-causing agents, which can build up in an imbalanced diet.

How much:
For all the health benefits onions provide, it would be ideal to eat one a day. However, if that’s not doable for you, add a few onions to your weekly grocery list and try to eat a little bit every day. All varieties are extremely good for you, but shallots and yellow onions lead the pack in antioxidant activity. Raw onions provide the best nutrition, but they’re still great for you when they’re lightly cooked. And cooking meat at high temperatures (such as on a grill) with onions can help reduce or counteract carcinogens produced by the meat.

Tip:
Onions should be stored at room temperature, but if they bother your eyes when you cut them, try refrigerating them for an hour beforehand.

8. Carrots
Carrots are a great source of the potent antioxidants known as carotenoids. Diets high in carotenoids have been tied to a decreased risk in postmenopausal breast cancer as well as cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Conversely, diets low in carotenoids have been associated with chronic disease, including heart disease and various cancers. Research suggests that just one carrot per day could reduce your risk of lung cancer by half. Carrots may also reduce your risk of kidney and ovarian cancers. In addition to fighting cancer, the nutrients in carrots inhibit cardiovascular disease, stimulate the immune system, promote colon health, and support ear and eye health.

Carrots contain calcium, potassium, magnesium, phosphorus, fiber, vitamin C, and an incredible amount of vitamin A. The alpha-carotene in carrots has shown promise in inhibiting tumor growth. Carrots also contain the carotenoids lutein and zeaxanthin, which work together to promote eye health and prevent macular degeneration and cataracts. In Chinese medicine, carrots are used to treat rheumatism, kidney stones, tumors, indigestion, diarrhea, night blindness, ear infections, earaches, deafness, skin lesions, urinary tract infections, coughs, and constipation.

How much:
Eat a serving of carrots each day if you can, and enjoy them year-round. Carrots are good for you whether they’re raw or lightly cooked; cooking helps break down the tough fiber, making some of the nutrients more easily absorbed. For the best nutrition, go for whole carrots that are firm and fresh-looking. Precut baby carrots are made from whole carrots and, although they’re convenient, they tend to lose important nutrients during processing.

Tips:
Remove carrot tops before storing them in the fridge, as the tops drain moisture from the roots and will cause the carrots to wilt.
Buy organic; conventionally grown carrots frequently show high pesticide residues.

9. Cabbage
Cabbage is a powerhouse source of vitamins K and C. Just one cup supplies 91 percent of the recommended daily amount for vitamin K, 50 percent of vitamin C, good amounts of fiber, and decent scores of manganese, vitamin B6, folate, and more — and it’ll only cost you about 33 calories. Calorie for calorie, cabbage offers 11 percent more vitamin C than oranges.

Cabbage contains high levels of antioxidant sulforaphanes that not only fight free radicals before they damage DNA but also stimulate enzymes that detoxify carcinogens in the body. Researchers believe this one-two approach may contribute to the apparent ability of cruciferous vegetables to reduce the risk of cancer more effectively than any other plant food group. Numerous studies point to a strong association between diets high in cruciferous vegetables and a low incidence of lung, colon, breast, ovarian, and bladder cancers.

Cabbage builds strong bones, dampens allergic reactions, reduces inflammation, and promotes gastrointestinal health. Cabbage is routinely juiced as a natural remedy for healing peptic ulcers due to its high glutamine content. It also provides significant cardiovascular benefit by preventing plaque formation in the blood vessels. In Chinese medicine, cabbage is used to treat constipation, the common cold, whooping cough, depression and irritability, and stomach ulcers. When eaten and used as a poultice, as a dual treatment, cabbage is helpful for healing bedsores, varicose veins, and arthritis.

How much:
The more cabbage you can include in your diet, the better. A study of Polish women found that those who ate at least four servings of cabbage per week as adolescents were 72 percent less likely to develop breast cancer later in life than their peers who consumed only one weekly serving or less.

Tips:
Try raw sauerkraut. It has all the health properties of cabbage, plus some potent probiotics, which are excellent for digestive health.
Use the whole cabbage; the outer leaves contain a third more calcium than the inner leaves.
Both are nutritional stars, but red cabbages are far superior to the white variety, with about seven times more vitamin C and more than four times the polyphenols, which protect cells from oxidative stress and cancer.

10. Broccoli
You’ll find it difficult to locate another single food source with as much naturally occurring health-promoting properties as broccoli. A single cup of steamed broccoli provides more than 200 percent of the RDA for vitamin C (again, more than oranges), nearly as much of vitamin K, and about half of the daily allowance for vitamin A, along with plentiful folate, fiber, sulfur, iron, B vitamins, and a whole host of other important nutrients. Calorie for calorie, broccoli contains about twice the amount of protein as steak — and a lot more protective phytonutrients.

Broccoli’s phytochemicals fight cancer by neutralizing carcinogens and accelerating their elimination from the body, in addition to inhibiting tumors caused by chemical carcinogens. Studies show evidence that these substances help prevent lung and esophageal cancers and may play a role in lowering the risk of other cancers, including gastrointestinal cancer.

Phytonutrients called indoles found in broccoli help protect against prostate, gastric, skin, breast, and cervical cancers. Some research suggests that indoles also protect the structure of DNA and may reduce the risk of prostate cancer. Extensive studies have linked broccoli to a 20 percent reduction in heart disease risk. In Chinese medicine, broccoli is used to treat eye inflammation.

How much:
If you can eat a little broccoli every day, your body will thank you for it. If you can’t swing it, aim for eating it as regularly as possible. Like many other vegetables, broccoli provides fantastic nutrition both in its raw form and when it’s properly cooked. Cooking reduces some of broccoli’s anticancer components, but lightly steaming it will preserve most of the nutrients. Broccoli is available fresh year-round in most areas, but if you can’t find it where you live, frozen broccoli is a good substitute.

Tip:
Steaming or cooking broccoli lightly releases the maximum amount of the antioxidant sulforaphane.

11. Kale
Kale is highly nutritious, has powerful antioxidant properties, and is anti-inflammatory. One cup of cooked kale contains an astounding 1,328 percent of the RDA for vitamin K, 192 percent of the RDA for vitamin A, and 89 percent of the RDA for vitamin C. It’s also a good source of calcium and iron.

Kale is in the same plant family as broccoli and cabbage, and, like its cruciferous cousins, it contains high levels of the cancer-fighting compound sulforaphane, which guards against prostate, gastric, skin, and breast cancers by boosting the body’s detoxification enzymes and fighting free radicals in the body. The indoles in kale have been shown to protect against breast, cervical, and colon cancers. The vitamin K in kale promotes blood clotting, protects the heart, and helps build strong bones by anchoring calcium to the bone. It also has more antioxidant power than spinach, protecting against free-radical damage. Kale is extra rich in beta-carotene (containing seven times as much as does broccoli), lutein, and zeaxanthin (ten times the amount in broccoli). In Chinese medicine, kale is used to help ease lung congestion.

How much:
Like cabbage, the more kale you can eat, the better. A daily serving is ideal. Eat it as much as you can, as long as you can find it fresh at your local grocery or farmer’s market. In some areas, it’s available all year; in others, it only makes an appearance during summer and fall.

Tips:
Kale’s growing season extends nearly year-round; the only time it’s out of season is summer, when plenty of other leafy greens are abundant.
Steam or saute kale on its own, or add it to soups and stews. Cooking helps tenderize the leaves.
Kale is also a great addition when it’s blended in fruit smoothies or juiced with other vegetables.

12. Dandelion
The same pesky weed known for ruining lawns has a long history of being used as a healing herb in cultures around the globe. One cup of raw dandelion greens provides 535 percent of the RDA of vitamin K and 112 percent of the RDA for vitamin A. Dandelion greens are also a good source of vitamin C, calcium, iron, fiber, and potassium. Among all foods, it’s one of the richest sources of vitamin A; among all green vegetables, it’s one of the best sources of beta-carotene.

Dandelion has been used for centuries to treat hepatitis, kidney, and liver disorders such as kidney stones, jaundice, and cirrhosis. It’s routinely prescribed as a natural treatment for hepatitis C, anemia, and liver detoxification (poor liver function has been linked to numerous conditions, from indigestion and hepatitis to irritability and depression). As a natural diuretic, dandelion supports the entire digestive system and increases urine output, helping flush toxins and excess salt from the kidneys. The naturally occurring potassium in dandelions helps prevent the loss of potassium that can occur with pharmaceutical diuretics.

Dandelion promotes digestive health by stimulating bile production, resulting in a gentle laxative effect. Inulin, a naturally occurring soluble fiber in dandelion, further aids digestion by feeding the healthy probiotic bacteria in the intestines; it also increases calcium absorption and has a beneficial effect on blood sugar levels, therefore being useful in treating diabetes. Both the dandelion leaves and root are used to treat heartburn and indigestion. The pectin in dandelion relieves constipation and, in combination with vitamin C, reduces cholesterol. Dandelion is excellent for reducing edema, bloating, and water retention; it can also help reduce high blood pressure. On top of all that, dandelion contains multiple antidiarrheal and antibacterial properties.

In Chinese medicine, dandelion is used in combination with other herbs to treat hepatitis and upper respiratory tract infections such as bronchitis and pneumonia. The sap from the stem and root is a topical remedy for warts. Imagine — all this from a lowly weed!

How much:
How much dandelion to incorporate into your diet boils down to two factors: availability and personal preference. Dandelion greens are considered a specialty item in some areas and therefore can be difficult to find. They also have a pungent taste, and people tend to love or hate the flavor. If you can find fresh dandelion greens and you enjoy the taste, make them a regular part of your diet.

Tip:
Use the root in soups or saute it on its own.
If the raw leaves are too bitter for you, try them lightly steamed or sauteed.
Learn more about harvesting and preparing dandelions here.

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By Dr. Frank Lipman

There do not appear to be any other benefits of dairy (apart from being the source of whey protein) and to make matters worse, dairy seems to have detrimental effects to your health. Milk should be for calves (baby cows), most humans have a problem digesting it. I cannot tell you how many patients I have seen over the years whose chronic constipation, irritable bowel syndrome, arthritis, chronic sinusitis and allergies cleared up when they stopped eating dairy. When people come to see me in my practice and I put them on a diet, I almost always remove dairy.

1. Dairy cows are fed the wrong food, which not only changes the nature of the milk but causes health problems for the cows. They are fed soy, corn, cottonseed meal or other commercial feeds, which contain all sorts of things including chicken manure and citrus peel cake, laced with pesticides. These foods are not appropriate for cows, who are ruminants and should be feeding on green grass in the spring, summer and fall and on green feed, silage, hay and root vegetables in the winter. Unfortunately most dairy cows are kept in confinement, given antibiotics and hormones, and never see green grass their entire lives.

2. The milk is pasteurized. Pasteurization is the process of heating a liquid to a high enough temperature to kill certain bacteria and disable certain enzymes. It destroys enzymes, vitamins, denatures fragile milk proteins, kills beneficial bacteria and promotes pathogens. Even calves fed pasteurized milk do poorly and many die before maturity. Pasteurization was instituted in the 1920s to combat TB, infant diarrhea, undulant fever and other diseases caused by poor animal nutrition and dirty production methods. But times have changed and modern stainless steel tanks, milking machines, refrigerated trucks and inspection methods make pasteurization absolutely unnecessary for public protection.

3. In some cases, milk is ultra-pasteurized to get rid of heat-resistant bacteria and give it a longer shelf life. Ultra high temperature pasteurization is a process that takes milk from a chilled temperature to above the boiling point in less than two seconds. This process is utilized for the boxed milks that can be kept at room temperature

4. To make matters worse, milk is homogenized. Homogenization is a process that breaks down butterfat globules so they do not rise to the top. Homogenized milk is harder to digest, so proteins that would normally be digested in the stomach are not broken down and instead are absorbed into the bloodstream. Often the body reacts to these “foreign proteins” by triggering the immune system, causing inflammation. It can even trigger auto-immune problems. Homogenized milk has also been linked to heart disease probably because of the fat globules that are dispersed by the process.

5. In addition to being chemically altered into something that hard to digest and causes problems, today’s milk usually contains steroids, antibiotics, pesticides from treated grains, bacteria from infected animals, and genetically engineered growth hormones.

So if you do drink milk, I suggest you look for pure raw milk from grass fed cows (which is hard to get in most states unfortunately), because it may not be the milk per se, but how milk is chemically altered that causes the problems.

Follow Dr. Frank Lipman on Twitter: www.twitter.com/lipmo .

Frank Lipman MD, is the founder and director of the Eleven Eleven Wellness Center in NYC a center whose emphasis is on preventive health care and patient education. His personal blend of Western and Eastern Medicine combined with the many other complimentary modalities he has studied has helped thousands of people recover their energy and zest for life. He is the author of the recent Revive: Stop Feeling Spent and Start Living Again (2009) and Total Renewal; 7 key steps to Resilience, Vitality and Long-Term Health (2003).

  To learn more about Personal Chef To Go, please visit our website, find us on Facebook, or follow us on Twitter.