Are You Eating Too Much Sugar? If You Have 1 or More of These Symptoms, Then Yes

Are you eating too much sugar? Though the recommended daily amount of added sugar tops out at 25 grams (six teaspoons) for women, your body could be significantly more sensitive (and the truth is, many of us eat way, way more than the recommended daily max).

But how can you tell if your sugar intake is higher than it should be? Because everyone's body is different, we'll each have different reactions to sugar intake — and each of us has a different personal "maximum." Clinical nutritionist and detox specialist Autumn Bates, CCN, shared a few telltale signs you can keep an eye on to decide if it's time to cut back. 

Mood Swings

If you haven't been feeling like the nicest or happiest version of yourself, your diet could be to blame. "A high-sugar diet can cause you to have severe mood swings," said Bates. This is "due to the rise and fall in blood glucose levels — think 'hangry.'" We've been there! "This happens because sugar is absorbed much more quickly into your body than fat or protein, so this results in a surge of energy and a very sudden drop. That drop can cause you to feel moody, angry, anxious, annoyed, and really hungry." Limiting your intake of sweets could potentially balance out your mood and lead to more positive feelings overall. 

Acne

Is sugar giving your skin a little #TBT to your middle school years? You thought you outgrew acne, but your diet had other plans for you? "[Ingesting] high levels of sugar has been linked to hormone imbalances," said Bates. "These imbalances can appear in a variety of ways, but one of the most common forms is acne." Plan of action: keep your skin routine the same, but just start reducing your sugar intake. Take some before and after photos to see if the diet overhaul is making a difference, and go from there. 

Headaches

Ouch. Are you catching yourself reaching for NSAIDs and calling out of work with a migraine more than once a month? "Having a sudden spike, then drop in blood glucose levels (which happens with a high sugar diet) can trigger hypoglycemia," said Bates. "Common symptoms of hypoglycemia can include headaches or migraines. If you experience headaches often, you may be eating excessive amounts of sugar."

Related: 

Inability to Lose Weight

If you're exercising constantly and eating pretty healthy but still not losing weight, it's time to reassess your diet's sugar levels. "Having a constant stream of sugar given to your body makes it impossible for your body to utilize its own fat stores," she said. Want to burn fat? Time to ditch the sweets. "It's much easier for your body to use sugar as a source of energy when it's available, so a high sugar diet will make it extremely difficult to tap into energy stored as fat." 

Hormone Imbalances

For women especially, a sugary diet could be linked with different hormonal issues — according to Bates, this is specifically true for women with PCOS, or polycysitc ovarian syndrome. "PCOS has become an epidemic with women in their 20s and 30s," she said. "The two main factors that have been traced back to PCOS are stress and excessive sugar intake." Fun fact: stress can also cause all of the aforementioned symptoms that sugar can . . . so eating sugar is almost like eating stress. 

"PCOS has been linked to insulin resistance, which can be caused by excessive sugar in the diet," said Bates. Keep in mind that even if your PCOS is not caused by sugar, you can potentially control the symptoms by reducing your intake. "One of the ways that I've seen PCOS controlled and sometimes reversed with my clients is by cutting out any additional sugar, reducing fruit intake, and limiting grain intake, especially refined grains — which ultimately get broken down into simple sugars in your body," said Bates.

Surprising Everyday Habits That Can Help Lower Your Cholesterol

Hearing that you have high cholesterol is a scary thing, no matter what age you are. Bad cholesterol leads to a plethora of health problems, including weight gain that heightens your risk of heart attack and stroke. Fortunately, there are many ways that you can help get your cholesterol under control. And we aren’t just talking about taking medications — there are simple everyday habits you can adapt. You may be surprised at what habits can help lower your cholesterol.

First, give the restaurants a rest 

A big part of lowering your cholesterol is adjusting how you eat. The biggest key is to eliminate trans fat, which is probably packed into many of your favorite foods. (Think appetizers at your favorite eatery and sweet cafe pastries.) One of the best ways to cut back on these cholesterol-raising foods is to limit how much you eat out. By preparing your own food, you can control what ingredients go into them. Plus, you don’t have to be a professional chef to eat better! Many cholesterol-fighting foods are easy to prepare. 

Load up on nuts 

Part of adjusting your habits to lower your cholesterol is getting rid of the polysaturated fats and replacing them with polyunsaturated fats. The best way to do this is to stop snacking on processed foods like cookies and crackers, and reach for a handful of nuts. Almonds, walnuts, and other legumes pack protein and healthy fats (more on those in just a bit) which help reduce your cholesterol levels. 

Have a glass of wine 

That’s right — adapting a Mediterranean diet can help lower your cholesterol. And that includes having a glass of red wine at the end of the day. As Mayo Clinic explains, red wine contains resveratrol, which is good for your heart’s health. Plus, red wine is packed with antioxidants, which help prevent build up of bad cholesterol in your body. Take a walk 

Food isn’t the only thing that can help lower your cholesterol. Creating healthy habits like regular physical activity go a long way as well. It doesn’t take much to get your heart pumping and fighting off cholesterol. Just taking a brisk walk three or four times a week can go a long way to help ward off any cholesterol-related health issues. 

Get fishy 

It’s smart to incorporate lots of lean protein into your diet to get your cholesterol levels down. One very easy way to do that is to eat fish a couple times a week. Fish such as tuna and salmon are packed with omega-3 fatty acids — aka good fats — which lower triglycerides in the bloodstream and help prevent plaque buildup in your arteries. 

Take a dip 

Walking isn’t the only exercise that can help keep cholesterol at bay. Swimming and other water friendly activities are great for aiding in weight loss and keeping your heart healthy. The best part is that you don’t have to be an Olympic-style competitive swimmer to reap the benefits of water workouts. If your gym has a pool, you already have year-round access to getting good cholesterol-fighting exercise. 

Cut down on couch potato time 

If being active helps lower cholesterol, then you’ll want to get as much exercise as possible. Of course, there will still be days when you want to slouch on your couch and not do anything. But you have to fight that urge! Sitting for long periods of time results in higher cholesterol and high blood pressure, plus increases your risk of cardiovascular disease. 

Count your calories 

That’s right — you’re going to have to be one of those people that is extra aware of how many calories they are shoveling in their faces. While this habit may seem pesky, it will go a long way to helping get your cholesterol under control. “All fats, whether good or bad, have nine calories per gram—about 100 calories a tablespoon,” Harvard Health Publishing explains. “While you switch to a heart-healthy diet you may need to keep tabs on your calorie intake for a while.” 

Add fiber 

Part of adjusting your diet to lower your cholesterol is adding foods that will fill you up and keep you from craving all the bad stuff. This is where fiber comes in. Soluble fiber — found in foods like avocado and oatmeal — can help reduce the absorption of bad cholesterol in your bloodstream, in addition to leaving you feeling more full. 

Nix the smoking 

You probably know many of the health problems that stem from smoking. But did you know that it also affects your cholesterol? Smoking actually magnifies the effect that bad cholesterol has on your body, whether you’re trying to adjust your diet or not. Everyday Health tells us that kicking your smoking habit can increase your good cholesterol levels by 30% in less than a month! 

Get support 

It can be hard to incorporate new daily habits, even when you know it’s good for you. That’s why it helps to get people in your corner. Like with any kind of lifestyle change, having family, friends, and your significant other supporting you and helping you stay on track can speak volumes. Plus, support relieves stress, which is better for your heart! 

Incorporate more omega-3s 

We’ve already told you about eating fish a few times a week. But there are other foods rich on omega-3s that you can eat throughout the week to help lower your cholesterol. Olive oil, avocados, spinach, and eggs are just a select few foods that can help give you the good fats that you need. 

Snack on fruits 

If you’re cutting processed sweets out of your diet, you’re probably going to get cravings and end up relapsing. The solution? Start munching on fruit instead. Grapes, apples, citrus, and strawberries are all good choices because they are packed with pectin, which is a soluble fiber.

Add whey 

Whey protein isn’t just for muscular gym junkies to put in their post-workout shakes. In fact, whey has been proven to reduce inflammation, boost the effects of antioxidants, and — drum roll please — help lower bad cholesterol in your body. 

Consult your doctor 

Like with all lifestyle changes, it’s important to have an open dialogue with your doctor about what you can do. If the goal is to lower your cholesterol, it will behoove you to ask your physician what habits you should be incorporating and which you should avoid. The more help you get, the greater your chances are of lowering your cholesterol.

7 Things You’re Doing That Are Stigmatizing Mental Health

We live in a world where most people do not understand mental illness. And when people don’t understand something, the people who are affected by that thing are left feeling dismissed, frustrated and stigmatized.

There are things we may do in our everyday lives that contribute to this effect and it is our job to be aware of these behaviors and make attempts to do better. Here are some of the things we (or the people around us) do regularly that is a part of the problem:

1. Dismissing bad behavior as a mental health issue.

If someone behaves in a way that is outside the bounds of societal norms, they are often branded as “mentally ill.” This happens so often that mental illness and deviance have been linked together, when—most of the time—they have nothing to do with each other.

The next time someone ends up on the news for committing violence against another person and the first knee-jerk response you have (or hear) is “they must be mentally ill”… ask yourself if you would have the same reaction for someone who was having an affair behind their spouse’s back. Someone who cheated on their taxes. Someone who stole a car. Each of those acts goes against the grain of societal norms, but we often attribute their motivations to personality characteristics, environmental factors, economic stressors, etc. Why not allow mental illness the same nuance?

2. Not adjusting everyday language (“crazy,” “bipolar,” etc).

The language we use every day has more of an impact than we realize. And it’s so ingrained that it can be hard to change—but not impossible. In fact, being self-aware of the things we say around other people is a good thing! It shows growth, openness and empathy. 

Some words to avoid in your everyday vernacular are “crazy” (try “outrageous” or “wild” instead), “bipolar” in reference to anything other than the illness (if you call the weather “bipolar,” you really don’t understand what the word means) and “psycho.”

3. Seeing mental health as a “taboo” topic.

Someone who develops arthritis certainly doesn’t face the same reaction from the public as someone who develops auditory hallucinations or a severely depressed mood. So much of our society tells us that we just shouldn’t talk about those things. Keep it on the hush-hush. Nobody wants to hear about it.

However, when we are silent about everyday experiences that happen to everyday people, we are sending the message that both the experiences and the people are worth less time, energy and understanding than others. Instead, break out of the mold and have conversations about mental health. Support others who share what they’re going through. Encourage people to see mental health for what it is: one facet of the wide topic of human “health.”

4. Being critical of people who attend counseling or see a psychiatrist.

This just needs to stop. No one gives their friend any crap for getting a cast on their leg when they break it. No one mocks someone with Type I diabetes who will have to take insulin for the rest of their life. Why do we give people who go to counseling to make improvements in their lives a hard time?

Seeking treatment when something needs to be treated is the wise thing to do—let’s start talking about these services in ways that reflect how helpful they are to people who need them.

5. Assuming symptoms are easy to “get over.”

Let’s go back to the broken leg analogy. Your friend breaks their leg, follows doctor’s orders to get a cast, eventually has the cast removed and follows advice on gently easing back into activity. Anyone who would tell that friend to immediately jump back into high-intensity marathon training after getting their cast removed would be met with confusion and a swift “That’s a terrible idea!” comment.

Mental health works in similar ways. Treatment takes time, dedication and—most importantly, perhaps—support along the way. Someone doesn’t find balance with a mood disorder overnight. Both physical and mental health deserve time and patience when it comes to recovery.

6. Not being open to learning more about mental health.

No one enjoys being told they know little about a certain subject, but it’s true for all of us! There are several things about our world (and beyond) upon which each of us just don’t have a good grasp. Recognize that within yourself and commit to learning more.

When it comes to mental illness, take a look at websites like the National Alliance on Mental Illness (NAMI) and the Substance Abuse and Mental Health Services Administration (SAMHSA) for resources. Read articles written by people who experience mental illness symptoms for their perspective. Commit to understanding.

7. Being silent when others are stigmatizing mental illness.

Whether you have a mental illness yourself, you know someone who does or neither of those things (however, chances are you do know someone—you just might not realize it), it is essential to stand-up to the system that stigmatizes people. If a friend makes a comment that further puts people with MI down, say “Hey, that’s not cool to say.”

Take a moment to educate someone. Redirect behavior that has been previously unchecked. Yes, rocking the boat can be uncomfortable at times—but it’s the only way to make progress.

9 Natural Lung-Healing Remedies

For people suffering from allergies, asthma or other breathing concerns, the changing of seasons are often a difficult time to breathe. If you’re one of the many people suffering from breathing problems or seasonal allergies, here are 7 natural lung-healing remedies to help boost your breathing.

COLTSFOOT

Coltsfoot is an excellent herb for clearing out excess mucus from the lungs and bronchial tubes. It’s Latin name, Tussilago farfara, means cough dispeller, so you probably won’t be surprised when I tell you that coltsfoot clears catarrh, helps soothe coughs, and protects and soothes mucous membranes. It has proven itself useful for bronchitis, chronic and acute coughs, asthma, whooping cough and emphysema. It combines well with horehound. You can use one to two teaspoons of dried herb per cup for an infusion (herbal tea) and allow to steep for 15 minutes or use a half to 1 teaspoon three times a day in tincture form.

ELECAMPANE

Elecampane has been used by Native Americans for many years to clear out excess mucus that impairs lung function. The root of the elecampane plant helps kill harmful bacteria, lessens coughs, expels excess mucus, and, as an added bonus, helps alleviate stomach problems.

In the respiratory system, it gradually alleviates any fever that might be present while battling infection and maximizing excretion of toxins through perspiration. If you have a tickling cough or bronchitis, elecampane may be able to help. In 1885, an herbal authority known as Korab showed that elecampane was even effective against tuberculosis bacteria. He was clearly on to something since modern research published in the journal Planta Medica found that elecampane significantly inhibited the growth of Mycobacterium tuberculosis—the bacterium responsible for the serious and often deadly disease that has been making a comeback in recent years.

Because of its action on excess mucus and toxins in the respiratory tract, it is often helpful with emphysema, asthma, bronchial asthma and tuberculosis. In addition to the effects on the respiratory tract, it also helps a sluggish digestive system. You can use one teaspoon of herb per cup of water in an infusion or one-half to one teaspoon of tincture, three times a day. 

HOREHOUND

While you may prefer the candy from this bitter herb, it is the dried leaves that are best for their medicinal properties. They relax the muscles of the lungs while encouraging the clearing of excess mucus. Due to its antispasmodic properties, it is also good for bronchial spasms and coughs. Thanks to its highly bitter nature (which is why it is frequently blended with sugar) it is also good for digestive difficulties. The same bitter nature stimulates bile flow, thereby helping to cleanse the digestive tract by initiating normal elimination from the intestines.

Horehound combines well with coltsfoot, mullein and lobelia to effectively clear the lungs. Take one teaspoon of dried herb per cup of water or a quarter to a half teaspoon of tincture three times a day.

LOBELIA

Lobelia is an excellent herb for lung concerns, coughs, infections, bronchial asthma and excessive phlegm. It helps alleviate bronchial spasms, making it useful for asthmatics. It contains natural compounds that thin mucus, making it easier to cough it up. It is an extremely strong herb and should therefore be used with caution. Follow package directions. Because lobelia is an incredibly powerful herb and not suited to every person, check with your health care provider before using and do not exceed recommended dose.

LUNGWORT

Lungwort clears catarrh from the upper respiratory tract, nose, throat and upper bronchial tubes, while helping the body soothe the mucous membranes in these regions and lessening coughs. It is also good for bronchitis. Lungwort combines well with coltsfoot, lobelia and horehound. As an infusion, mix one to two teaspoons of dried herb per cup and drink one cup three times a day. Alternatively, take a quarter to one teaspoon of tincture three times a day.

MULLEIN

Mullein spreads like wild fire in the hot, arid area where I live, which is a good thing because it is an area that has seen its fair share of wild fires and the herb helps deal with smoke inhalation. The leaves and flowers of the mullein plant soothe mucous membranes in the respiratory tract while clearing excess mucus. It lessens inflammation and pain, including within the nasal lining, throat, bronchial tubes and digestive tract. Mullein is also mildly cleansing for the urinary tract.

It is helpful for asthma, coughs, sore throats, bronchitis, whooping cough and emphysema.  It lessens pain and inflammation in the mucous membranes including those in the nasal lining, throat, lungs and bronchial tubes, helping to make breathing easier and less painful.

As early as 1995, research in the Journal of Pharmacology found that this lung-promoting plant has anti-viral activity, which could explain some of its lung healing ability, but also might make it a good option if you’re suffering from flu-related lung issues. Use one to two teaspoons of dried herb per cup of water to make infusions. Drink one cup three times a day. Alternatively, take a quarter to one teaspoon of tincture three times a day.

PLANTAIN

You’ve probably trampled this lung healing herb found on most lawns on more than a few occasions. While many herbalists employ this herb as part of a natural anti-cancer program, it has also demonstrated its ability to heal the lungs. It reduces bronchial congestion, laryngitis, lung irritation and inflammation, and coughs, making it an excellent choice to improve your lung health.

Plantain has been found in research published in the medical journal Biomedicine & Pharmacotherapy to have both antibacterial and antiviral properties, which could give it its ability to heal the lungs and improve lung conditions. Fresh plantain leaves can be chopped and added to salads, steamed or sautéed like spinach, while dried plantain leaves can be made into a tea (use one teaspoon of dried herb to one cup of boiled water, let steep for 10 to 15 minutes, strain and drink 3 times daily for best results). Work with an herbal guide to ensure you have the correct plant and pick them only in unsprayed areas away from roadsides.

SEA BUCKTHORN

Asthma, chronic coughs, other breathing disorders and skin conditions are a few of the traditional uses for sea buckthorn, although the herb has found many more uses in recent times, including:  cancer, skin conditions and weight loss.  

THYME

According to James Duke, author of The Green Pharmacy, thyme has been approved by the German government as a treatment for coughs, respiratory infections, bronchitis and whooping cough. Flavonoids found in the plant have been found to relax muscles in the trachea linked to coughing and inflammation. To make a cough-eliminating tea, add 2 teaspoons of crushed fresh or dried thyme leaves to 1 cup of boiled water. Let the tea steep for 10 to 15 minutes, strain and drink 3 cups a day for best results.

Always check with a qualified health professional before taking herbs to ensure they are right for you and that any medications you’re taking won’t interact with them.

Regular Snacking May Make You Age Faster

If you are trying to lose weight, you’ve probably heard that infamous weight-loss mantra: “Make sure to eat small snacks every three to four hours to keep your metabolism high.”

Sounds great, right? Eating little snacks all day and losing weight sounds like a dream. But that’s the problem: it may be a dream.

We all age, but our lifestyles can dictate how quickly we age. While some people may benefit from regular snacking, depending on their individual health conditions, the majority of us could reap major, age-stalling benefits from eating less often.

Not only can reducing your snacking habit help balance out hunger hormones, but it can also slow the aging process on a cellular level. Would you eat fewer snacks if it kept your body younger? I sure would.

Here are a few other reasons why snacking may speed up aging.

MOST REGULAR SNACKS LACK NUTRITIONAL VALUE.

We see snacks as little pick-me-ups between meals. By that logic, if you are going to eat a snack, it should be one of the most nourishing things you can put into your body all day. But the truth of the matter is that most snacks are pretty lacking in the nutrition department.

For instance, how many servings of veggies and fruits do you usually grab when you get a hankering for a 3 o’clock munch? For most of us, the answer is none.

We tend to gravitate towards inflammatory, carbohydrate-rich choices like crackers, pretzels, chips, or cookies instead, especially if we are feeling a little stressed. 

But the internal inflammation caused by these choices works to age our bodies more quickly over time. No buneo. (That being said, this would be less of a concern if we were snacking on anti-inflammatory fruits and veggies all the time.)          

SNACKING MAY ACTUALLY INCREASE HUNGER IN THE LONG RUN.

While most people snack to stave off hunger until their next meal, that tactic may actually backfire.

If you’re regularly getting hungry two or three hours after eating a meal, maybe it’s time to take a look at the foods you’re eating. They might be a little too heavy in refined carbohydrates or lacking in healthy fats, proteins, and veggie-based vitamins and fiber.

Snacks can mask an underlying nutritional imbalance in your dietary choices. Stop eating so many snacks, and test out how certain meals affect your hunger levels.

The more nourishing the meal, the less you’re likely to feel the need to snack later on. And if you do feel like you need a snack, turn it into a mini-meal with some protein, fiber, veggies, and healthy fats. Don’t ignore the rumblings. Give your body what it is asking for.

SNACKING DOESN’T NECESSARILY BOOST METABOLISM.

The fact is, you don’t need energy-dense snacks like granola, energy balls, or sugary protein bars on a regular basis. Digestion is a really slow process–six to eight hours–meaning that you don’t need that Larabar to give you energy between meals (especially since most of us sit in chairs most of the day).

What snacking actually ends up doing is spiking your blood sugar, which spikes insulin levels, which can actually encourage the body to cling on to excess weight. Major backfire.

Plus, eating a 200 calorie snack is only going to prolong the energy spent on digestion when your body could be using energy for other things.

Okay, snacks might not be for everyone. So how can you actually eat to slow cellular aging? Here are a few hacks:

INTERMITTENT FASTING ACTUALLY DOES SLOW CELLULAR AGING.

Fasting has been shown time and again to slow down cellular aging, so if you’re constantly throwing bits of food in the tank, you’re missing out on that benefit.

The science behind the anti-aging effects of intermittent fasting is pretty airtight. It is well-documented that eating food less regularly (not necessarily less food, either) helps to preserve the health of mitochondria–the powerhouse of the cell.

Intermittent fasting can also help to regulate fat metabolism and hormone levels and can feel highly energizing. It’s literally the exact opposite of regular snacking in every way.

EAT FOR NUTRIENT DENSITY.

You’ve heard of anti-aging foods before, like dark chocolate, blueberries, chaga, wheatgrass juice, turmeric, and maca. Rather than just grabbing a handful of pretzels midday, feed your body anti-aging fuel.

These are foods loaded with anti-inflammatory phytonutrients and antioxidants that will not only help you look and feel better, but will preserve your health for longer, too.

WHEN YOU DO SNACK, DO SO MINDFULLY.

It’s not like you should never snack again. Everyone has their own unique needs and health considerations. But if you’d like to enjoy a snack, make sure you sit down, turn off the electronics, and enjoy if like a meal.

Snacking shouldn’t be something that is rushed on the go. Sit down with a plate, a hot cup of something special, and a good book or a friend and relish in your snacktime.

Top 10 Spring Superfoods

Spring is finally here and along with it starts the cascade of vibrant superfoods. Obviously, some take a little longer than others to hit the grocery store, but here are my picks for the top 10 spring superfoods and lots of reason to start enjoying them as part of your regular diet.

ARTICHOKES

A medium-sized artichoke is loaded with fiber (about 10 grams) and vitamin C. It also contains plentiful amounts of the heart- and muscle-health minerals magnesium and potassium. It’s also high on the ORAC list of foods that have high antioxidant values. High amounts of antioxidants translate into reduced free radicals linked to aging and disease.

Artichoke leaves have been found in research to help regulate cholesterol and triglyceride levels. Artichokes contain a nutrient known as cynarin which helps to increase bile production in the liver and may be helpful in the reduction of cholesterol and heart disease.

ASPARAGUS

An excellent source of nutrients like vitamin K, which is necessary for bone health and folate, asparagus also contains good amounts of vitamins C, A, B1, B2, niacin, B6, manganese, potassium, magnesium and selenium. Its high folate content makes it especially good for pregnant women who have higher folate needs than most people.

Next to onions, asparagus is the highest source of the plant nutrient known as quercetin—a potent nutrient that is beneficial for allergies, asthma, bronchitis, cancer, lung conditions, rhinitis and sinusitis. That makes it the perfect food to eat to help you cope with spring allergies and allergy-related asthma. 

Asparagus is also rich in asparanin-A, which is an anti-inflammatory compound that helps to improve immune system health. As if that wasn’t enough reason to start eating more asparagus, the vegetable contains several other anti-inflammatory compounds to help you boost your overall health. When you consider that everything from arthritis to cancer, diabetes to heart disease, and even depression are increasingly linked to inflammation, you’ll want to make anti-inflammatory foods like asparagus a regular on your dinner plate.

CHIVES

Potent in antibacterial, anti-yeast and antifungal compounds, chives have many similar properties to its relatives garlic and onion. Chives also help boost glutathione levels in the body. Glutathione is a powerful detoxifier and anti-cancer compound. Chives have been found in multiple studies to be beneficial for cancer prevention and in the treatment of the disease, particularly for gastrointestinal cancers.

Researchers at the National Cancer Institute and the US Department of Agriculture believe that the sulfur compounds found in chives are most likely responsible for the herb’s anticancer effects.  The herb has been found to stop the proliferation of cancer cells as well as halting or slowing the spread of cancer. Like other members of the allium family, chives is also highly antibacterial. Research shows it has antibacterial activity against many strains of bacteria, including Staphylococcus, Listeria, Salmonella, Campylobacter and E. coli.

COLLARDS

Research shows that collard greens are among the best foods for lowering cholesterol levels due to its superior ability to bind to bile acids in the intestines. Collards also show excellent anti-cancer properties thanks to its naturally-occurring components, including: glucoraphanin, sinigrin, gluconasturtiian and glucotropaeolin.

Collard greens were found in a study of a dozen vegetables to have the fourth highest amount of antioxidants that help us slow aging and fight disease. Research by the US Department of Agriculture found that collard greens are the most economical of all the cruciferous vegetables when compared by price per cup of vegetable. So, if you’re looking to maximize your nutritional value while on a budget, collard greens are a great way to go.

KALE

Proven to lower the risk of bladder, breast, colon, ovary and prostate cancer, kale is among the best superfoods available. Great for building healthy bones largely due to its high calcium content, kale also improves the body’s detoxification systems by increasing isothiocyanates (ITCs) made from the vegetable’s glucosinolates. Researchers have identified over 45 phytonutrients in kale, including kaempferol and quercetin, giving it impressive antioxidant and anti-inflammatory properties.

If you are suffering from eye problems or simply want to eat to preserve your eye health, you’ll want to make kale a regular addition to your diet. That’s because research shows that kale has the highest amount of lutein out of 5350 foods tested. Lutein is a potent carotenoid that helps protect eyes and is beneficial in the treatment of glaucoma and macular degeneration, two common eye conditions that tend to be linked with aging, but are also likely linked to long-term nutrient deficiencies, in my opinion.

RHUBARB

High in fiber, vitamins C and K, calcium, potassium, magnesium and manganese, rhubarb stalks (not the leaves which are poisonous), rhubarb is an excellent spring food but most people don’t know what to do with it. Sorry, dumping cups of sugar into it for jams and pies wrecks any superfood qualities this food might otherwise have. I enjoy it stewed or added to chutneys with a touch of the natural herbal sweetener stevia for taste.

SPINACH

Not just for Popeye anymore, spinach is high in iron, calcium, beta carotene (which turns into vitamin A in your body) and vitamin K, which is important for bone and blood health. The chlorophyll gives spinach their green color and is a powerful blood cleanser. High in neoxanthin, which is proven to aid prostate health, spinach also contains the phytonutrients lutein and zeaxanthin, which strengthen the eyes and help prevent macular degeneration and cataracts.

Spinach is also one of the best sources (3rd highest) of vegetables tested for their folatecontent. Spinach is also high in natural compounds called thylakoids, which help to regulate ghrelin in the body—a compound that helps us feel full longer and encourages us to eat less, making spinach the ideal food for those looking to lose weight. While grains and seeds are often cited as rich sources of vitamin E, spinach ranks second highest in some nutrition studies.

SPRING GREENS

Spring greens contain high amounts of vitamins A, C, vitamin K, folate, calcium, potassium and iron, as well as lutein and zeaxanthin needed for strong bones, muscles, a relaxed nervous system and healthy eyes and vision. Like spinach, they also contain the blood cleansing phytonutrient chlorophyll. Eating more salads on a regular basis has been found to help fight breast cancer and boost heart health.

STRAWBERRIES

Just eight strawberries pack more vitamin C than one orange. That’s because strawberries are among the richest sources of this essential antioxidant nutrient that helps to protect our bodies from free radical damage linked to aging and disease. Whether you want to evade heart disease, arthritis, memory loss, or cancer, these berries have proven their ability to help. Research also shows that strawberries help to regulate blood sugars, making it a good food choice if you have low blood sugar, high blood sugars or diabetes, metabolic syndrome, or are trying to lose weight.

WATERCRESS

If ever there was a vegetable made for smokers, watercress is it. In a study published in the American Journal of Clinical Nutrition, researchers found that eating raw watercress daily increased the ability of cells to resist free radical damage to DNA, which reduces the risk of cell changes linked to cancer. Their research showed that this protective benefit was pronounced in smokers. But, anyone can benefit from this spring nutritional powerhouse. It is also high in beta carotene (essential for skin and eye health), B-complex vitamins (important for nerves, energy and mood balance) and vitamin E (critical for skin and immune system health).

Watercress is one of the vegetables that contains a group of nutrients known as isothiocyanates, which have anti-cancer properties. Watercress also appears to disrupt signals from cancer tumors to grow new blood vessels that feed them. Halting this process is critical in the treatment of cancer, suggesting that watercress may offer hope in the treatment of this serious illness. In animal studies an extract of watercress was found to regulate blood sugar and blood fat levels, offering potential help for those suffering from diabetes or heart disease.

Is Tofu Really That Good for Us?

Tofu has had a bad rap because it is made from soy.  If it really isn’t good for us, then why do the Japanese, who eat lots of tofu, have the highest life expectancy in the world?

THE SOY STORY

Back in the 90′s, soy foods became popular as a health food. Studies showed that people in Asia who ate lots of soy had lower rates of heart disease, obesity and breast cancer. Soy became the miracle food.

Studies discovered that soy has estrogen-like compounds called isoflavones, which could harm female fertility, stimulate cancer cell growth and are destructive for thyroid function. Then there were studies indicating that soy could cure high cholesterol and reduce menopause symptoms. So you can see how confusing all this is when it comes to eating tofu, or other soy products. 

We know that breast cancer is one of the most lethal diseases, and dietary factors may play a significant role in its development. A study in Science Direct found that Caucasian women have the highest occurrence of breast cancer; Asian women have the lowest. There are studies suggesting that an increase in soy consumption could decrease breast cancer.

Tofu is made by coagulating soy milk and pressing the resulting curds. Tofu is a good source of protein, is gluten-free, contains no cholesterol and is low in calories. 

HEALTH BENEFITS OF TOFU 

1. Helps Lower Cancer Risk

When eaten as part of a healthy diet, soy can help combat many forms of cancer.

• Lowers Breast Cancer RiskAn analysis of 35 studies found that soy lowers breast cancer risk in Asian women. Soy was found to be beneficial for women with some types of aggressive breast cancer, according to a Tufts University study.
• Prostate Cancer
• It was also found that soy can help prostate cancer survivors recover quicker than those who didn’t consume soy products.
• Protects against Digestive CancersSoy was found in studies to protect against gastrointestinal cancers in certain cases.

2. Helps with Women’s Fertility

When eaten as part of a healthy diet, soy was shown to help with fertility.

3. Symptom Relief for Menopause and Hot Flashes

Soy contains phytoestrogens known as isoflavones, which are similar in structure to the female hormone estrogen. These isoflavones may help relieve symptoms due to low estrogen, which occur during menopause. Soy helps some women with hot flashes, a study from the North American Menopause Society found.

4. Good for Kidney Function

The protein of soy was found to be beneficial for those undergoing dialysis or kidney transplantation. An analysis of nine trials showed a positive effect of those with chronic kidney disease.

5. Lowers Bad Cholesterol

It was found that soy isoflavones significantly reduced LDL cholesterol but did not change HDL, according to studies at the National Institute of Health and Nutrition, Tokyo, Japan.

6. Good for the Heart

Adding soy to the diet may decrease heart disease risk, according to studies.

7. Improves Bone Health

Soy has been found to improve bone health, especially among Asian women. Soy isoflavones help increase bone mineral density, especially after menopause.

TOFU ALLERGIES

Those with soy allergies or sensitivities should avoid tofu. Aside from that, tofu is a healthy addition to your diet—in moderation, of course. You have to consume over 100mg of soy isoflavones, which is equivalent to 6 oz uncooked tempeh or 16 cups soy milk daily, to be at risk of reduced ovarian function.

TOFU AND THYROID HEALTH

Those with an underactive thyroid need to watch how much soy they consume as it can interfere with thyroid medication—but only in excess, according to Nutrients review. It is best to wait at least 4 hours after consuming soy to take thyroid medicine says the Mayo Clinic.
However, 14 studies found that soy foods didn’t affect thyroid function in people with healthy thyroids.

TOFU NUTRITION

One block of hard tofu, weighing 122 grams (1/3 pound) has only 177 calories, 15.57 g of protein, 421 mg of calcium, 65 of magnesium and much more. For more information, go to Tofu Nutrition. 

HOW TO SELECT THE BEST TOFU

It’s best to buy organic tofu so it won’t be made with genetically modified soy.

When you are choosing tofu, note that it comes in soft to firm to extra-firm textures. The soft tofu is smooth and good for desserts, salad dressings and sauces. For stir-frying, baking and grilling firm and extra-firm tofu is best.

HOW TO STORE

Tofu should be refrigerated in the sealed package it comes in; once the package is opened, rinse it well and keep it in a container covered with water in the refrigerator. Change the water daily to keep the tofu fresh for up to one week.

It can be frozen in its original packaging; it will keep up to five months. The texture and color will change, creating a spongy and yellowish tofu but will absorb flavorings just as well.