13 Essential Brain Foods For Improved Memory, Mood And Clarity
By: Stephanie Heino
Your brain is a complex and hungry organ, and its cells require two times the amount of energy than that of other cells in the body. Therefore it is very important to feed the grey matter with highly effective brain foods that improve memory, mood, concentration, and overall clarity and keep your mind sharp and nourished. As you might know, your brain is mostly composed of fat, and therefore needs fatty acids to process information and for brain cells to communicate. Omega-3 fatty acids – particularly docosahexaenoic acid (DHA) – play a very important role in allowing brain cells to transmit signals properly. Lack of DHA can cause brain signals to become distorted and difficult to read, which will make it harder for you to control your mood, concentrate, and remember things. DHA can also help you feel happier by helping your body to release serotonin (the amazing chemical the body uses to boost mood and relieve depression!).
Eating foods rich in antioxidants is also very important since it helps your system rid itself of free radicals. Antioxidants neutralize free radicals and halt the damaging effects they have on the body. Berries, such as blueberries, blackberries, cranberries, goji berries, and many others are a great source of antioxidants, as are a variety of nuts and seeds.
While only making up two percent of total body weight, the brain consumes 20 percent of the oxygen your body gets. Your brain needs oxygen, and your blood is what delivers it. This means that by having healthy blood flow, the oxygen and nutrients can keep your brain going at full power. Foods like goji berries are great since they naturally promote circulation.
Recent studies suggest that inflammation, high blood pressure, elevated insulin levels, obesity, arterial inelasticity and a condition known as metabolic syndrome are all risk factors that can lead to a decline in brain health, so it is very important to eat the right foods for your brain!
Take a look at these 13 super foods for excellent brain health:
Fish (Salmon, anchovies, mackerel, tuna). Awash with nutrients, coldwater fish like salmon are a good source of omega-3 fatty acids, which play an important role in strengthening synapses in your brain, strengthening brain function and memory. One concern that many have about consuming fish are the levels of mercury that accumulate through the food chain and residing in salmon. To avoid contaminates, experts recommend eating wild salmon. Wild salmon is also an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that reduce inflammation. Sardines, anchovies, and mackerel are also packed with brain-healthy omega-3s, but have lower levels of mercury that may be found in other fish.
Turmeric. This Asian spice is commonly found in mixed curry powder and contains a powerful, non-toxic compound called curcumin which has serious anti-inflammatory effects.
Mushrooms. For thousands of years, the Chinese have revered mushrooms, specifically shiitake, cordyceps, and reishi, for their immune-boosting properties. Mushrooms increase blood flow and supports lower cholesterol levels, and are considered a superfood for many reasons.
Avocado. Many consider avocados to be the food of the gods. This nutrient-packed fruit (yes, it’s technically a fruit) is high in monounsaturated fat, which helps to lower cholesterol and improve blood flow. Since the brain uses 20% of all the oxygen the body consumes, it’s vital to have healthy blood flow to carry oxygen and nutrients to the brain. Avocados are also a good source for omega-3 fatty acids and vitamin E, which functions as an antioxidant and promotes healthy brain activity.
Go Nuts!. Three specific nuts have been linked to a decreased risk of many diseases. Now there’s evidence that they also improve cognition. Most have high concentrations of vitamin E, B vitamins, antioxidants, magnesium, minerals and Omega-3s, which all support the nervous system.
- Walnuts. The walnut’s shape resembles a brain, so why shouldn’t it be a brain food? It is! Rich in both omega-3 fatty acids and antioxidants, walnuts offer a variety of benefits for brain health. Since omega-3 fatty acids are typically found in meats, walnuts provide a great non-meat alternative. They can help you concentrate and protect your brain against the effects of aging. Walnuts have also been shown to improve mood by influencing the brain’s serotonin levels. For those who suffer from depression, insomnia, anxiety, or related issues, walnuts may be a helpful food to munch on.
- Almonds. Almonds may help to save your memory! In studies on laboratory mice, the rodents rendered temporarily amnesiac were more apt to remember their way around a maze 24 hours later if they first consumed an almond paste. The evidence suggests that almonds slow the decline in cognitive abilities linked to Alzheimer’s disease. The memory effects can be linked to the presence of the essential amino acid phenylalanine and L-carnitine, which are believed to boost neurotransmitters essential to memory.
- Brazil nuts. Brazil nuts can spare the obese the vascular damage associated with body fat. An excess of fat tissue stimulates low-grade inflammation and oxidative stress, both of which can lead to cardiovascular disease. With high levels of unsaturated fatty acids and bioactive substances that combat inflammation like selenium, phenolic compounds, folate, magnesium among them, Brazil nuts improved microcirculation, lowered cholesterol levels, and normalized blood lipid profiles without causing weight gain in 17 obese females (wow!).
Green Tea. China’s (and now our!) favorite drink has been shown to provide many benefits for memory, and may positively impact cellular mechanisms in the brain. There is an organic chemical found in green tea, EGCG (epigallocatechin-3 gallate) that is a key health property of green tea and is a known antioxidant. EGCG is found to boost the production of neural progenitor cells, which like stems cells, can adapt or differentiate into various type of cells. EGCG is also said to enhance learning and memory by improving object and spatial memory.
Seeds: Flax, chia, hemp, sesame. These small seeds all provide big benefits for both the body and the brain.
- Flaxseeds. Flaxseeds are an even more potent source of omega-3 fatty acids than walnuts, and also a source of B vitamins, which is great food for your brain cells since they need this for improved cognitive function and memory. Flaxseeds are also a source of manganese, which acts as a powerful antioxidant. It’s best to grind flaxseeds before eating them, since the body has difficulty absorbing the seeds’ nutrients when left in their natural state.
- Chia seeds. Chia seeds are a super-food that the ancient Mayans heavily relied upon. These seeds are packed with omega-3 fatty acids and contain more antioxidants than blueberries. Add chia seeds to your diet (in your smoothies or sprinkled on top of your salads) for improved concentration, memory, mood, and protection against diseases like Alzheimer’s.
- Sesame and hemp seeds. These seeds contain plant sterols that help strengthen the immune system and bring down an overreaction.
Quinoa. Quinoa is an amazingly good grain; I love having quinoa porridge in the morning! It makes up a complete protein, containing all nine of the essential amino acids. It is also an excellent source of iron, which is needed to produce energy for the brain’s neurons, as well as being rich in riboflavin (or vitamin B2), which is another important energy source. Since the brain consumes such a large amount of the body’s energy, it’s important to eat the right foods to supply it. Riboflavin also functions as an antioxidant, helping to protect cells from damage caused by free radicals.
Vegetables: Broccoli, Kale, Spinach, Collard Greens, Brussel Sprouts, Cauliflower, and cabbage. These veggie powerhouses are highly regarded for being a great source of nutrients. Many are rich in vitamin K, which has been shown to prevent arterial calcification in the brain, which may be linked to Alzheimer’s. Vitamin K also plays a role in creating important fats that the brain needs to perform properly. Great sources for vitamin K are broccoli, kale, spinach, collard greens, and brussels sprouts. Broccoli also contains sulforaphane, which helps the body get rid of potentially carcinogenic compounds. In studies, broccoli, red cabbage and sulforaphane have been shown to reduce inflammation and oxidative stress. Nice!
Sweet Potato. A good (and yummy!) complex carbohydrate, as well as a great source of beta-carotene, manganese, vitamin B6, C and a great dietary fiber. Combined, these are powerful antioxidants that support inflammation in the body.
Berries: Blackberries, Blueberries, Goji Berries, StrawBerries, Cranberries – All berries. Adding berries to your diet can help your brain better process information and stay mentally sharp. Loaded up with polyphenols and antioxidants, berries can help reduce inflammation in brain cells, making it easier for them to communicate with each other. Polyphenols found in blackberries also help reduce accumulation of toxins in the brain. Rumor has it that blueberries, strawberries and cranberries can improve metabolic syndrome through lessoning inflammation.
Extra Virgin Olive Oil. Olive oil is a great source of monounsaturated fats, which have been shown to slow brain aging. Virgin olive oil is the Mediterranean secret to longevity. Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.
Water. Last but not least, we can never forget this amazingly important nutrient. Water makes up 85% of brain weight– so by being dehydrated, brain volume decreases, whereas rehydration increases cerebral volume significantly. So make sure to get your 8 glasses a day, people!
The Best Diet To Clear Your Acne, For Good!
By: Stephanie Heino
Trust me when I say that you can get rid of that acne if you just put some effort into it! Just in the same way that certain foods can ruin your figure, some foods will ruin your skin, and adopting a healthy skin diet can make all the difference in the world. What’s on your plate really dictates how healthy your skin is, how young you look (see our guide to younger looking skin), and whether or not you have acne. Sure genetics and other lifestyle and environmental factors play a big part, but it would be hard to find any nutritionist or dermatologist that wouldn’t consider food a major deciding factor in whether you have healthy-looking skin or not.
Basically, whether you like it or not, what you feed your body really determines whether you have healthy skin or “problem” skin, so it’s time to start watching what goes into your body, and as an added bonus, it will help you fit into your skinny jeans (score!). There are a number of foods for clear skin that can help to keep your face looking nice and clean, and it is all about what I call “clean” eating. This concept, along with the other tips in this article, have helped me clear up all of my acne (amazing!). Read on for a brief overview of some of the best (and worst) foods and other lifestyle changes that you can eat and do to help keep your skin clear and beautiful, and get rid of that acne once and for all!
There really are some foods than can aggravate acne, and here are the big ones to avoid:
High Glycemic Index Foods. The Glycemic index is a ranking of carbs (from 0 to 100) based on how much they raise blood sugar levels when we eat them. Foods with values below 55 are considered “low-GI,” while those above 70 are considered “high-GI”. High GI foods (like doughnuts, white pasta, or white bread) spike blood sugar levels because the body digests them very quickly. This can increase acne flare-ups because spiked insulin levels increase the body’s inflammatory reactions, which can lead to acne inflammation.
Greasy Foods. While eating certain foods can affect our skin from the inside out, greasy food causes problems from the second it reaches your mouth. French fries and a cheese burger can create acne when the grease from that meal touches our skin (disgusting!), which results in pimples all over.
Refined Sugars, Dairy, Chocolate, Fast Food. While some people may get acne flare-ups from eating dairy, refined sugars, and even chocolate, there is no real evidence it really is the cause of acne (but it sure does make it worse!). Dairy is still on the radar because milk and whey protein-based products raise levels of insulin. Fast food, because of high sugar levels and fat content, could contribute to unhealthy skin, but there’s not a lot of research to prove its link to acne, yet. Cacao itself is not something that makes skin problems worse; the culprit in chocolate is simply the milk protein and sugar in it.
Now that we know what foods we should steer clear of, what foods should we eat for clear skin? We all know that protein- and veggie-packed diets are good for us, but there some diets that can actually help maintain clear skin. I don’t like to say diets, because it is actually more of a lifestyle. Studies have found that the Mediterranean diet (mostly fruits, vegetables, whole grains, fish, beans, nuts and olive oil) can protect against acne, as can thee Paleo diet (which we are definitely not big supporters of). But you don’t have to follow a diet with a fancy name to get rid of your acne. Simply adopting an overall clean way of eating will take you a long way when it comes to getting clean skin.
Vitamin A. Foods like carrots and spinach are a good source of vitamin A, which prevents the overproduction of cells in the skin’s outer layer (read: there are fewer dead cells hanging around to clog pores). If you are not a fan of spinach or carrots (how can you not be?), try other vitamin A stars like pumpkin, sweet potatoes, dark leafy greens, and cantaloupe which all contain beta-carotene, the type of vitamin A produced by plants.
Omega-3 Fatty Acids. Foods rich in essential omega-3 fatty acids, like salmon, walnuts, and flax seed may help keep inflammation under control (all nuts and seeds are great!). Because that is really what acne is – inflammation — which will show up as red, painful bumps on our skin. In addition to helping to prevent acne and providing a generally healthy, clear appearance for the skin, these essential fatty acids are amino acids that can help to prevent a wide range of different diseases and conditions as well. They have also been linked to long-term cardiovascular health, making them a great choice for any diet. Salmon is another great source of omega 3 fatty acids. It is a good source of protein and is low in unhealthy fats and sodium, making it a smart alternative to other types of meat.
Vitamin D & E. Foods containing lots of vitamin E, like pine nuts and sunflower seeds, play an important role in preventing acne development. Many studies have found that levels of vitamin E were significantly lower in patients with acne. Dark green vegetables are a great example of vitamin E, and they are also rich in antioxidants. Dark green vegetables are often times full of vitamin D as well, which help to provide your body with a necessary component of skin cell production making it an essential vitamin that helps heal acne-scarred skin. Without sufficient quantities of vitamin E and vitamin D in your system, your skin may begin to take on a pale or unhealthy appearance. Some of the best vegetables for these nutrients include broccoli, cauliflower, kale, spinach, and soybeans.
Vitamin C. Citrus fruits are one of the strongest sources of vitamin C. Vitamin C is usually best known as an important component of the immune system, and it helps to boost your body’s natural defenses against common diseases and viruses. However, vitamin C is also essential for the adequate production of collagen, a staple ingredient in the production of healthy new skin cells throughout your body.
Zinc. Zinc deficiency is associated with a variety of skin problems, including acne. Kicking back oysters and munching on dark chocolate can provide a healthy dose of zinc.
Vitamin B5. Vitamin B5 (and other B vitamins) promotes, among other things, healthy skin and hair. In one small study, a large dose of vitamin B5 supplements cured cases of acne. Why, you ask? Vitamin B5 has been shown to decrease oil production on skin and reduces the size of pores.
Selenium. Whole grains (like yummy quinoa and brown rice) and aromatic vegetables (like onion and garlic) are rich in selenium, which helps preserve skin’s elasticity. But that’s not all — selenium can also reduce inflammatory damage to the skin. A small study found that taking selenium supplements improved the skin of patients with severe acne.
Water and High Fiber Foods. Sipping H2O and consuming high fiber foods like fruits, beans, and vegetables, can help the body flush out toxins, which are culprits leading to inflammation and clogged pores. Constipation has also been linked to skin conditions like acne. A high fiber diet with adequate hydration will help keep things moving smoothly through your body.
Antioxidants. Different kinds of berries all contain antioxidants of different kinds and in different proportions. Berries, such as blueberries, cranberries, and strawberries, are all high in beneficial nutrients of these types. Antioxidants not only help to reduce your risk of cancer and provide general immune system health, but they are also very beneficial at helping to keep the skin clear and free of oil and grease by keeping your cells healthy too.
Here are 8 tips you could benefit from when fighting your acne:
1. Keep your face clean. Whether or not you have acne, it’s important to wash your face daily to remove impurities, dead skin cells, and excess oil from the skin surface. Use warm, not hot, water and a mild facial cleanser or the oil face washing method. Using a harsh soap (like deodorant body soap) can injure the already inflamed skin and cause more irritation. Avoid scrubbing your skin harshly with a washcloth or exfoliating glove. Gently wash it with your clean hands or a very soft cloth. Always rinse well, and then dry your face with a clean towel. (Toss the towel in the laundry hamper, as dirty towels spread bacteria.)
2. Use makeup sparingly. During a breakout, try to avoid wearing foundation, powder, or blush. If you do wear makeup, wash it off at the end of the day. Always select natural cosmetics without added dyes and chemicals (Yuck!). Make sure you read the ingredients list on the product label before buying! Make sure to wash your makeup brushes at least once a week, as there are huge amounts of bacteria living in your brushes. Also make sure to change your bed sheets often to get rid of bacteria, but check your laundry detergent for any irritating ingredients.
3. Watch what you put on your hair. Always go for natural beauty products when buying skin and hair care products. Avoid using fragrances, oils, and harsh chemicals! These ingredients can drip on the face, blocking the skin pores and irritating the skin. Stick to a gentle shampoo and conditioner. Oily hair can add to the oil on your face, so wash your hair often, especially during a pimple outbreak. If your hair is long, keep it pulled off your face as much as you can.
4. Keep your hands off your face. Avoid touching your face or propping your cheek or chin on your hands. Not only can you spread bacteria, you can also irritate the already inflamed facial skin. Never pick or pop pimples with your fingers, as it can result in infection and scarring.
5. Stay out of the sun. The sun’s ultraviolet rays can increase inflammation and redness. Further, some oral and topical acne medications may increase the skin’s sensitivity to sunlight. Whether you have pimples or not, always apply a natural sunscreen with SPF 15 or higher at least 20 minutes before sun exposure. Look for a sunscreen that does not create new outbreaks (Non-acnegenic products!). Again, always read the ingredients on the product label to make sure you use natural beauty products!
6. Exercise daily. Regular exercise is good for your mind and your body, including your skin — the body’s largest organ. Working out reduces anxiety and boosts blood flow throughout the body. When you exercise, avoid wearing clothing or using exercise equipment that rubs on the skin and may cause irritation. Also, avoid wearing hats, goggles, or helmets that cause you to sweat excessively, as this can irritate the skin and increase bacteria. Always shower or bathe right after exercise.
7. Chill! Experts believe that our emotional state is related to all aspects of health, including skin function. Some studies link stress with the severity of pimples or acne (Check out this great Acne Face Map to see what you can do about each area!). Take time to understand your stress reactions. Also, try to figure out what’s causing you to feel stressed. Find effective ways to deal with stress before it builds up and causes a breakout by doing yoga, meditation, reading, etc. While pimples are normal during your teen years, it is important to learn some daily self-care steps to manage skin problems before they get more serious.
8. Be positive! Believe it or not, but you attitude and mood can have a major impact on how your skin is looking! By keeping a positive attitude, worrying less and generally being happy will make a huge difference in how your skin looks!
If in doubt, schedule a free consultation with Holistic Health Counselor Natasha Uspensky to learn how to decrease the stress in your life and get that acne under control!
Tips For Younger Looking Skin
By: Stephanie Heino
Forget the fountain of youth, and simply take a look on what goes into your grocery bag. This is a guide on how to increase the foods that you should consider your anti-aging staples. Fruits and vegetables high in flavonoids and carotenoids, two powerful plant-based antioxidants, are given since they will remove the free radicals from your skin and body that cause you to age prematurely. Overall, a well-balanced diet can help you lose weight, live longer and feel fitter. But it can also help you look younger. It doesn’t have to be so hard. Stop looking for expensive, unnatural products being advertised on TV promising you younger-looking skin by the morning. Instead load up a plate at the feel-better buffet and turn back the clock on a full (and happy) stomach. Exercise and a healthy diet are the best (non-surgical) ways to keep you looking years younger. But certain foods possess qualities that will improve your skin, boost your energy, and even fight of disease.
Spinach. This leafy green is a true nutrient powerhouse, and it’s easy and tasty to use as the base of a salad, or even in your smoothies. Spinach is rich in lutein, which has been shown to have anti-aging properties.
Cinnamon. Research shows that cinnamon may decrease the post-meal insulin spike. And the more controlled the spike, the less likely you are to store body fat. Add 1/4 teaspoon of cinnamon in your smoothie for great taste, but also to help slim your waistline. And, it’s a powerful antioxidant too!
Sweet Potatoes. They do more than to fill out the table at Thanksgiving, ladies. Sweet potatoes contain lycopene, which protects your skin from UV damage. It also is loaded with vitamin C, which produces collagen for healthier skin.
Green Tea. It keeps showing up in many of my posts, but it is truly a miracle drink. Whether you drink it hot or cold, or use it as a refreshing base for soups or stews, green tea might help you look younger. In fact, Chinese researchers found that people who drank 3 cups of green tea per day slowed down the aging process. And the reason is that green tea might improve your DNA structure and slow the shorten of cells that results during aging. Great!
Watermelon. Tomatoes are rich in lycopene. Carrots are filled with beta-carotene. And watermelon is loaded with both vitamins, which help protect your skin and repair cells that are damaged by sunlight.
Hemp. Most people know that salmon is a strong source of omega-3s, but so is hemp. Hemp seeds and oils are a natural moisturized, which helps your skin retain moisture and counteract the effects of aging. Eat the seeds raw, or add the oil to your favorite smoothie.
Pistachios. These little green nuts are not only high in nutrition, but they also have a major benefit over other nuts since they come in shells. According to a study published in the journal Appetite, subjects consumed 41 percent fewer calories when in-shell nuts are offered compared to those already shelled. Those who eat nuts gain, on average, an extra two and a half years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.
Blueberries. These colorful little berries are high in fiber, loaded with vitamins and minerals, and a great source of antioxidants that may help protect the brain and skin.
Olive Oil. Four decades ago, researchers from the Seven Countries Study concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.
I also want to share 5 easy beauty steps you should follow in order to achieve younger looking skin:
1. Choosing the correct skin care products for your skin type is an essential part to younger looking skin. Either if you are having problem skin or not you should go for all natural skin care products since products that containing harmful ingredients can increase your chance of premature ageing. Natural ingredients will help your skin remain wrinkle free for as long as possible. Remember, less is more!
2. Always use a good eye cream that contains vitamin A. They will soften the fine lines that appear under your eyes by boosting the collagen production. Never use your face moisturizer as your eye cream as these creams weren’t meant for such skin areas. Using a suitable eye cream will also help with under eye puffiness, wrinkles and dark circles.
3. Your face cream must always contain SPF 15 sunscreen which will protect your skin from the sun’s harmful rays. UVA rays from the sun can damage the collagen, which can result in premature aging and wrinkles.
4. You know it is important to cleanse your face daily, but don’t forget to exfoliate regularly. This will eliminate dead skin cells and giving you younger and more glowing skin.
5. Believe it or not, but exercise can contribute in a great way to get younger looking skin. Aim to be active for at least 30 minutes a day by going for a walk, go running or even chasing your kids around the local park. Exercise gets your blood flowing, and an increase in blood flow will carry more oxygen to the skin. The boost in blood flow and oxygen to the skin cells also carries nutrients that improve skin health, supporting all the effort you make with moisturizers and other skin care products.
Want To Have Amazing Hair, Skin & Nails? Eat Your Raw Foods!
By: Stephanie Heino
Want healthy and glossy hair without supplements? Do you want it to grow faster, while getting strong nails and flawless skin? Keep reading!
A sound diet with lots of raw foods will give you the best possible nutritional advantage for getting healthy hair, nails and skin. Stock upon leafy greens and get in a serving of soaked raw nuts or seeds each day which deliver minerals, essential fatty acids and amino acids (the building block of protein that makes our hair, nails and skin). A mineral-rich diet with lots of raw foods is your best bet for creating beauty inside-out.
The health of our hair and nails depends on good circulation of the blood which carries oxygen and nutrients to the area. We need to move the body to ensure this circulation is working as it should. But mostly problems with hair and nails are due to an imbalance within, and that can always be re-balanced through healthy raw foods!
In fact, your body prefers to be nourished with raw foods. If your diet predominately consists of raw fruits, vegetables, nuts, and seeds, you will create a perfect balance within, which will show up on the outside (with some patience!).
Check out this guide to 5 amazing raw foods that will boost your beauty and give you fuller, shinier, healthier hair:
Dark Green Vegetables
Greens like kale, spinach, broccoli and Swiss chard, are an excellent source of vitamins A and C, which your body needs to produce sebum. They are also packed with minerals like silicon and sulfur that are vital to healthy growth of our nails and hair.
Nuts
Do you go nuts for thick, shiny hair? You should. Brazil nuts are one of nature’s best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure you eat nuts on the regular.
Flax seeds
The second step to beautiful skin, hair and nails involves including optimal amounts of essential fats in your diet. Fats are especially important for our skin and hair. They are an enormous part of how skin and hair are stay moist and lush as opposed to course and dry, and by including flax seeds and avocados you take care of this issue. If you feel like it will be a problem to eat enough of these foods to truly nourish, it can also be practical to use an essential fatty acid supplement in the form of a liquid oil. Although this is a post on raw foods, evening primrose oil is also a favourite of skin, hair and nails.
Wheatgrass
By drinking wheatgrass, and washing your hair in it you will see some great results. By doing this, nutrients penetrate into follicles and stimulate growth of new pigment-producing cells. Getting results takes time, but be patient!
Sea Vegetables
Research shows sodium alginate, a compound found in most seaweed, binds with heavy metals and chemical poisons, flushing them from the body. They nourish the endocrine system, especially the thyroid and adrenal glands. Iodine in seaweed keeps the thyroid functioning normally, and is high in natural sodium. Sea vegetables, providing plenty of proteins, complex carbohydrates, carotenes, and chlorophyll, not only stimulate and strengthen the hair, but also the skin and nails. Brittle hair, caused by a shortage of minerals, too much salt or animal food, or use of drugs, can be restored by eating sea vegetables. Kombu comes in sticks which you can add to your soups, stews, beans and casseroles. It has a yummy salty flavour, and you also get a range of minerals that your skin, hair and nails love.
10 Foods That Prevent Breast Cancer (And 5 That Cause It)
In honor of Breast Cancer Awareness Month, I thought it would be awesome to feature some amazingly healthy foods that have been shown to reduce risk of breast cancer. Effectively minimizing your risk of all types of cancer is a holistic undertaking, involving healthy lifestyle changes, stress management, and avoiding toxic chemicals and carcinogens, but starting with what you put in your body is always best! Load up on these potent foods, especially if you have a family history of breast cancer.
Cruciferous vegetables: Broccoli, brussels sprouts, cauliflower, cabbage, and all other veggies in this powerhouse family contain glucosinolates and indole-3-carbinole, which lower levels of the types of estrogen that can cause breast cancer. In general, cruciferous veggies have remarkable hormone balancing effects, which are wonderful for women’s health!- Yellow-Orange vegetables: Carrots, orange bell peppers, sweet potatoes and other orange veggies are super high in beta-carotene, which lowers breast cancer risk.
- Tomatoes: These red beauties are high in lycopene, especially when cooked. Lycopene lowers risk of breast cancer in women and prostate cancer in men! So load up on organic ketchup, organic tomato sauces, fresh and sun-dried tomatoes.
Red Grapes: Red grapes have been shown to significantly reduce breast cancer risk, so eat up and have an occasional glass of red wine as well. Never exceed more than one glass of red wine (or any other alcoholic beverage) a day, however, because crossing that threshold has actually been shown to increase breast cancer risk by 20-25%.- Dark Leafy Greens: These cancer-fighting all-stars should be a HUGE part of everyone’s diet. Research has shows that breast cancer risk was cut in half in women who ate a full serving of spinach at least twice a week. Make sure to vary your greens to get the full benefit… kale, swiss chard, and collards are other great options!
Cold-Water Fish: Salmon, anchovies and sardines are loaded with omega-3’s and are low on mercury. Research shows that women with higher tissue levels of omega-3’s have much lower incidence of breast cancer. An added bonus is lower risk of heart disease, inflammation, and Alzheimer’s!- Flaxseeds and Flaxseed Oil: Aside from high levels of omega-3’s, flaxseeds also contain high levels of lignans, which lower risk of estrogen-dependent cancers.
- Green Tea: This potent drink is high in the compound, EGCG, which significantly lowers risk of developing breast cancer, and inhibits the growth of the cancer in women who already have it. Opt for a cup a day of pure green tea (not decaf, not bottled) each day, sweetened with raw honey, stevia, or agave.
Whole Grains: Studies have shown that women who eat a lot of refined grains had a higher occurrence of breast cancer, due to the hormone altering effects of these foods. On the flipside, women who consumed plenty of whole grains like quinoa, brown rice, rye, and bran, had much lower risk and incidence of breast cancer.- Whole Soy: Organic, non-GMO, whole soy foods like tempeh and edamame have been shown to reduce cancer risk due to their isoflavinoids, which act as weak estrogens that inhibit the effects of more powerful, cancer-causing estrogens. BUT, beware of processed soy, which is found in packaged foods and junk foods, and can flood your system with too much of these estrogens over time. Opt for whole soy foods a few times a week, and avoid all foods containing processed soy.
There are also several foods that have been shown to increase risk of breast cancer. Avoiding these foods is a crucial part of eating to lower your risk!
- High-Fat Meat & Dairy: The saturated fats in meat and dairy not only raise risk of breast cancer (and all other forms of
cancer), but also cause obesity and high BMI. Maintaining a BMI of over 25 raises breast cancer risk significantly. If you eat dairy, keep it to low-fat varieties, and treat cheese as a treat (like ice cream!), not a dietary staple! If you eat meat, keep it to chicken, fish, and eggs, and cut out the red meat, processed meat (like hot dogs and lunch meats), and bacon. 
Alcohol: As I wrote above, drinking more than 1 alcoholic beverage per day raises risk of breast cancer by 20-25%, making it one of the most substantial dietary cancer risk factors. Keep it under 1 drink a day, and stick to red wine when you do drink.- Doughnuts: Not only are these diet busters terrible for your waistline and general health, they also increase cancer risk! Loaded with refined flour, refined sugar, hydrogenated oils, and acrylamides (created when starchy foods are fried), these bad guys pack a 1-2 cancer-causing punch.
French Fries: Like doughnuts, these are loaded with fatty hydrogenated oils and acrylamides, which raise cancer risk significantly. Opt for oven-baked or roasted potatoes instead!- Sugar: Refined white sugar, and all the foods that contain it, raise blood glucose levels, which in turn raises insulin. High levels of insulin in the blood causes an increase free-circulating estrogens, which, you guessed it, cause breast cancer. Avoid all sugary baked goods, candies, cereals, and processed foods, and forgo that scoop of sugar in your coffee or tea. Opt instead for stevia, agave, or raw honey, which can all be used in baking as well! And definitely avoid artificial sweeteners like Splenda, Nutrisweet, Equal, and Sweet & Low, all of which may increase the risk of cancer and other diseases.
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Natasha Uspensky, chhc
Holistic Health & Nutrition Counselor
Cancer, Nutrition and Coping after Chemo
Guest post by Jillian McKee, Complementary Medicine Advocate.
Bringing a wealth of personal and professional experience to the organization, Jillian McKee has worked as the Complementary Medicine Advocate at the Mesothelioma Cancer Alliance since June of 2009. Jillian spends most her time on outreach efforts and spreading information about the integration of complementary and alternative medicine when used in conjunction with traditional cancer treatment.
Cancer treatments often alter our ability to meet some necessary nutritional needs. Take chemotherapy treatment — a necessary evil that
wrecks havoc on the body. Chemotherapy causes a decrease in our red blood cells, which leads to anemia, the path to vitamin deficiencies, which weakens our immune system little by little. One of the ways to combat these problems is by eating well and maintaining a good weight, both during and after chemotherapy treatments.
Eating enough calories can help the body recover quicker and heal during and after chemotherapy treatments. Once weight loss begins, muscle loss, strength and energy will follow. Research studies have proven that Omega-3 supplements can help. Omega3 fatty acids tend tohelp cancer patients maintain muscle mass and stabilize weight. The Journal reported that 16 patients, taking a daily supplement of 2.2 grams of fish oil, for 10 weeks were able to maintain their weight, while 24 patients, did not take the daily fish oil supplement, and continued to lose weight. Those patients with the largest amounts of fish oil in their blood had gained muscle mass. Scientists theorize that fish oil may interfere with cancer, thereby providing a way to beat undernourishment in patients.
Ways to improve your appetite:
- Start meals with solid foods first. This will help you avoid filling up on liquids. Solid foods fill the stomach up and liquids leave the stomach quickly. Unless you are on a liquid-only diet, avoid soups unless they are thick and filled with vegetables.
- Break up meals into six or more sittings per day. One of the side effects of cancer treatments is diminished appetite. Loss of appetite also depends on the type of cancer and the type of treatment. In general, it is often difficult to eat a full meal. Eat light meals, and don’t worry so much if you do not feel like eating. Staying hydrated is more important. Drinking water, broth, non-acidic fruit juices and vegetable juices works best.
- Start an exercise plan. Of course, get approval from your physician first. Physical activity can boost your appetite and help to maintain muscle mass. Exercise will also promote more bowel movements, which flushes toxins from the system.
- Take your time and chew slowly. After the meal, do not rush to lie down; remain upright to help avoid nausea and heartburn.
Coping with treatment side effects is no easy task. Exercise and improving the appetite can help patients cope with effects such as the coughing and excess fluid. Certain foods can be especially helpful in battling certain cancers, such as broth and vegetable juices serving as natural cough suppressants for mesothelioma cancer patients.
No one can predict exactly how each patient is going to feel. Cancer is complex and everyone experiences this disease differently. The best advice is to always be proactive and anticipate ways to deal with your nutritional needs.
You can read more from Jillian on her blog: http://www.mesothelioma.com/blog/authors/jillian/
