Heat Up & Cool Down! Foods to Add & Remove in Diet

Feeling ‘overheated’  emotionally or physically? Lack of daily movement or what you eat can both contribute to the sense of being warmer than usual.   Addressing the  behaviors that  lead to emotions of anger, depression and stress, all result in negatively heating the body. Headaches, sleepless nights, skin flare-ups, irritability are all examples of how the body heats up as a direct response to stress. Continuing on a declining path will create physical heath conditions: heart attack, stroke, cancer, etc.

Best Exercise for Managing Stress
Walking, swimming, bicycling, yoga and golf are good examples that contribute to relieving or cooling down an individual so that emotional stress is controlled through physical activity. Exercise  increases the endorphins within the brain so  the blood pumping, energy is restored and you will feel more focused.  It can be as simple as a 30 minutes of movement per day!

How Stress Affects Hormones
Choosing to stay on an unenthusiastic  cycle alternates both stress hormones adrenaline and cortisol and how they function in the body. Adrenaline and cortisol when adversely effected influence changes in our blood pressure and cholesterol levels, stimulating the ghrelin hormone (hunger) that promotes an excessive appetite and depresses the leptin hormone that signals satiety in the stomach!  Appetites have now been re-defined.

Foods that Promote Over-Eating
Avoid spices, condiments, drinks , and certain foods that promote over eating when facing stress: fried, greasy or oily foods, margarine, black pepper, chilies, cinnamon, nutmeg, ginger, garlic, onion, salad dressings, rosemary, white and brown sugar,  white flour, wine, beer, coffee.
Reduce amounts of:  salt, red meat, chicken (4 ounces 2-3 times a week),  cheese (1 oz q/day).  Poor quality fats clog arteries and lead  to heart disease. Calcium and magnesium uptake interference  can be altered by an excess of certain meats spices and drinks, having a negative effect on calming and cooling the body. A deficiency of magnesium leads to anxiety and hyperness.

Dietary Solution to Control Stress 
Fats in the diet must be high quality in order to maintain healthy organs and vascular system, use: fish oils, extra virgin olive, grape seed, flax seed , almond oils. Introduce foods that promote calcium, magnesium absorption, anti-oxidants and polyphenols.
Best food preparation: Grilled, Braised, lightly boiled (7 minutes), steamed.
Consume raw vegetables, fruits (remove citrus fruits if they create digestive problems), berries, nuts, whole grains, yogurt and seafood. Include salads, melons, cucumbers and bitter greens (broccoli, arugula, celery dandelion, basil, parsley, cilantro) which are full of water and needed for calming and cooling the body. Eat plants that are in season for optimal nutrition. Consider pomegranates as way to intake resveratrol protein which helps raise HDL cholesterol and reduce red wine intake. Add decaffeinated black, green and white teas as a way to hydrate and include anti-oxidants and reduce caffeine.

Daily and Weekly Diet
Consuming breakfast is critical for energy and initiating the metabolism and should not be skipped. 5-6 small meals are necessary for proper maintenance of a healthy individual, light evening meals eaten 4 hours before bedtime to optimize a restful sleep.  Daily intake of  nutrition should include: 4 servings of fruit, 5 servings of vegetables, 1 ounce (28 g) cheese,  3-4 weekly servings fish, 2 weekly servings meat, multi-grain breads, pasta rice, 1-2 servings soy or lowfat milk, 6 cups water (250 ml).

By incorporating a healthy diet and managing stress through exercise hormonal balance can be achieved. While the initial steps can be put into place by you, communicate any dietary or physical activity changes to your doctor so that your overall health can be observed and guided as needed.

By: Kim Crocker

Acne, Healing Foods

Skin is made up of: Protein, Vitamin A (retinol), Vitamin C and Zinc. So it stands to reason that daily nutritional intake should be planned and followed so that skin remains healthy. Follow this link for Home remedy for acne topical treatment

This article reviews:

  1. Understanding the structure of skin
  2. What behaviors to monitor
  3.  Foods to reduce and eliminate
  4. Active ingredients important to skin care pharmaceuticals
  5. Which foods to include in a dietary intake

The  integumentary system comprises of: Skin, Hair, Nails and various Glands. The largest organ of the body is skin, having two layers, the epidermis and the dermis.

The Epidermis is the outer layer of skin that is visually seen and is made up of dead skin cells.  Caution is often given to scrubbing and facials, as to not negatively effect the epidermis, in which these dead skin cells monitor protection to the body from pathogens i.e. bacteria and virus, toxins, injury and water.

The Dermis is new skin, that is a deeper and thicker layer housing: blood vessels, sweat and oil secreting glands, nerve endings and hair follicles.

The appearance of skin, hair and nails are important to understanding the health of the individual, or any present deficiencies. Dry skin means that the body is dehydrated and needs water.

Research has shown that the presence of Acne is associated with, but not limited to: Anger and StressNutritional Intake, overproduction of Androgens and Type 2 Diabetes. PCOS  is acne commonly found in overweight women, who are told to follow a diabetic diet, obstaining from trans fat, saturated fat and to consume a diet with OMEGA 3.

Skin creams sold over the counter or are prescribed to heal acne contain vitamin A and zinc. Vitamin D is also critical to a skin’s health, but needs to come through nutrition and activated by the sun.

In many studies, the common link to reducing, or eliminating acne lesions are Nutrition Related and reduction of acne is evident within one week to 3 months.

  1. Eliminate trans fats
  2. Reduce, or eliminate for a period of time saturated fats: Butter, cream, ice cream, cheese, pork, salami, ham, sausage, red meat, cookies, chips, white breads, sugar, chocolate candy, carbonated drinks and processed grains

Introduce into your dietProtein, Vitamin A and C, Zinc, Omega 3. This can be easily done by preparing meals made up of:  multi-grains, fruit, vegetables, nuts and fish for omega 3 Extra Virgin Olive Oil.  Additionally, following a Low Glycemic Index Diet, according to research, is just as critical.

The following foods contain minerals and vitamins that are needed for flushing excess sodium, toxins and metals out of muscles and organs.

  • Protein, Vitamin B: oatmeal, multi-grain breads, egg, skim or 1% milk, lean red meat, chicken
  • Zinc: Wheat germ sprinkled onto salads and soups, pumpkin and sesame seeds, red meat, lamb,liver, oysters, peanuts, cocoa powder, watermelon
  • Omega 3 for reducing inflammation of skin: 4-6 oz or 112-168g of Fish / Salmon. walnut, almonds and flaxseed 2 tbsp.
  • Green Tea contains ployphenols and flavenols which are two antioxidants that promote cellular DNA and membrane structure, ( Great for Acne!). 
  • The listed fruits vegetables have the highest Vitamin A (RE value).

Foods high in Vitamin A (RE)

Vitamin A Fruits:  Apricots fresh or dried, Avocado, Cherries, Guava, Grapefruit, Oranges, Cantaloupe melon, Mango, Plantain, Pomegranate, Watermelon

  • Vitamin A Vegetables: Raw, or cooked, for no more than 7 minutes. Carrots, Broccoli, Dandelion Greens (chard) Mustard Greens, Cooked frozen vegetables no salt, Turnip, Squash, Spinach, Pumpkin, Tomato Sauce, Peas, Sweet Potatoes and Yams
Lastly, drink water 6-8 times a day and for an extra benefit of expelling excess sodium, toxins and metals out of muscles and organs, drink lemon water (1/2 lemon with it’s contents squeezed into glass of water  twice a day).
A home remedy to heal acne: Combine in a bowl 1/2 tsp water, 1/4 tsp turmeric and 1/8 tsp salt. With a cotton ball gently dab a small amount of paste onto acne and allow skin to absorb ingredients overnight. In the morning, gently cleanse to remove and refresh skin.

Servings Defined:

  • Fruits and Vegetables 1/2 cup = 1 Serving
  • Fats/ Oils 1 tbsp = 1 Serving
  • Lean Meat, Fish, Poultry 4 oz = 1 Serving
  • Glass of Milk or Water 8 oz =1 Serving

Recommended Daily Nutritional Intake

3 servings (use sparingly) fats, oils, sweets
2 servings (6 – 9 ounces) meat/protein
2 servings dairy
4 servings fruit
5 servings vegetables
4-6 servings bread/starch

Thank You to Pubmed for making available the research needed for this article.
By: K. Crocker-Scardicchio

References

“Going Banana’s”

The Bountiful Benefits of Banana’s are known to those of us who’ve studied dietetics.  Upon receiving this well put together piece of information, I knew I had to pass it on to the readers of “EAT KNOW HOW”. Thank You to the Psychology Professor at CCNY for giving such a fun and informative article.

“A professor at CCNY for a physiological psych class told his class about bananas.  He said the expression “going bananas” is from the effects of bananas on the brain.”  Read on:

Never, put your banana in the refrigerator!!!
This is interesting.
After reading this, you’ll never look at a banana in the same way again.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with 6 grams of fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain 20.2 mg of tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anemia : High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey.. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
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Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.  

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system. 
 

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.  

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

 

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, “A banana a day keeps the doctor away!”


PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe…polish with dry cloth. Amazing fruit !!!  

http://www.nutritiondata.com/facts-C00001-01c20Tm.html

Women and Hair Loss

For more great articles visit: www.cincychic.com 

Cartoon images of a mother at mid-day with her hair frazzled or falling all around her is closer to reality than most moms would like to admit. Although little is known about nutritional factors and hair-loss, studies have revealed “hair shedding” is commonly linked to women and is associated with: protein-energy malnutrition, hypothyroidism, starvation, eating disorders, stress, or a form of Alopecia (balding, that needs to be under a physicians care).

Hair shedding in women is generally a reflection of the individuals nutrition status. Several studies have examined the relationship between iron deficiency and hair loss. As noted by The Cleveland Clinic Foundation, “We believe that treatment for hair loss is enhanced when iron deficiency, with or without anemia, is treated. Iron deficiency anemia should be treated. Treating iron deficiency without anemia is controversial. Treatment of nutritional iron deficiency anemia includes adequate dietary intake and oral iron supplementation. Excessive iron supplementation can cause iron overload and should be avoided. ” 1 (J Am Acad Dermatol.)

Researchers as recently as 40 years ago, demonstrated the importance of iron supplements in nonanaemic, iron-deficient women with hair loss. Additionally, serum ferritin concentrations provide a good assessment of an individual’s iron status and seem to be a factor in female hair loss. Furthermore, the role of the essential amino acid, l-lysine (protein) in hair loss also appears to be important. Double-blind data confirmed the findings of an open study in women with increased hair shedding, where a significant proportion of women responded to l-lysine and iron therapy”.  2 (Clin Exp Dermatol.) One should be warned that excessive intakes of nutritional supplements may actually cause hair loss and are not recommended in the absence of a proven deficiency.

The most effective way to get healthy hair is to have a healthy diet. Components of the hair follicle, shaft and scalp require certain foods that make your hair healthy and strong. Studies show that by incorporating foods in your day-to-day diet from the following groups you could notice a difference in your hair within a few weeks.

Eating a healthy, well-balanced diet is important for healthy hair.

Water: One-fourth of the weight, of a strand of hair, is made up of water. Water makes your hair supple and soft therefore you should have enough water. Do not wait till you are thirsty keep drinking water. If you thirsty it means that you have lost water and your body is asking you to replenish the loss. Water keeps your hair silky and shiny as well.
Protein: A diet for healthy hair should be rich in protein as hair consists of primarily protein. Proteins will give your hair more strength and will prevent it from breaking and splitting. Eat protein rich foods like eggs (The Egg! A complete Protein!), fish, meat, milk, cheese and cereals. For additional Protein Tips go to: Depressed? Food for Thought: Natural Mood Enhancers
Minerals: A variety of minerals are important for healthy hair. Iron carries oxygen to the hair. Insufficient iron will starve the hair follicles of oxygen. Include red meat and dark green vegetable in your diet, as well as, fresh vegetables, nuts and seeds.
Vitamins: Vitamin A makes your scalp healthy and is good for your skin as well. Is associated with orange fruits and vegetables. Vitamin B and C for hair growth. Include these vitamins in your diet to avoid hair from splitting.
Exercise: Along with a healthy diet it is important that you exercise so that proper blood flow to your scalp and will help in the growth of hair.

Protein: Is found in meat, fish, poultry, milk, eggs, cheese, yogurt, sunflower seeds etc.
Vitamin A: Is found in eggs, milk, carrots, tomatoes, oily fish, dark green leafy vegetables, apricots etc.
Vitamin B: Found in milk, eggs, wholegrain cereals, bread, wheat germs, nuts, soy beans, poultry, fish, meat etc.
Vitamin D: Sunlight, fish liver oils, oily fish, milk and eggs etc.
Vitamin C: Found in bright colored fruits and vegetables: blackcurrant, green peppers, citrus fruits, bananas, avocados, artichokes, leafy green vegetables etc.
Vitamin E: Found wheat germ, peanuts, vegetable oils, green leafy vegetables etc.
Iron: Found spinach, liver, lentils, beans, peas, dried fruit etc.

Calcium: Found cheese, nuts, eggs, milk, yogurt, sardines, root vegetables etc.
Iodine: Found in seafood, iodized salt etc.
Sulphur: Found eggs, meat, cheese, dairy products etc.

A mother with frazzled hair shown in a cartoon image will continue to get laughs, but with a bit of knowledge and a well balanced diet we can avoid the embarrassment of hair-loss and begin to enjoy the laughter around us.

By: Kimberly Crocker

References
1. Trost LB, Bergfeld WF, Calogeras E. The diagnosis and treatment of iron deficiency and its potential relationship to hair loss. J Am Acad Dermatol. 2006 May;54(5):903-6.
2. Rushton DH School of Pharmacy and Biomedical Sciences, University of Portsmouth, Portsmouth, UK. rushton@btinternet.com PMID: 12190640 [PubMed – indexed for MEDLINE] Clin Exp Dermatol. 2002 Jul;27(5):396-404..