Ideas for Alternative Protein Sources

Alternative Protein Sources

Antioxidant Rich foods: EAT FROM THE RAINBOW!
RED: Lycopene
YELLOW/ORANGE: Beta Carotene & Beta Crytoxanthin
BLUE/PURPLE: Anthocyanins
GREEN: Chlorophyll

GREEN FOOD BASICS:
Green foods have a high content of chlorophyll due to porphyrin rings.
* Chlorophyll and heme units of red blood cells are virtually identical except the center molecule
* Chlorophyll-magnesium
* Heme-Iron
* Heme units are the building blocks for red blood cells
* Therefore, all green foods help the body to create new blood.

How can I combat muscle fatigue?
More GREEN foods create energy in the body! How do plants grow?
They need sun, water, rest, minerals and vitamins, and time.

Spirulina
Can help increase endurance and stamina
Rich source of carotenoids and other valuable phyco-chemicals
May reduce cravings and appetite
Can help promote healthy cholesterol levels and cardiovascular function
Spirulina has been widely regarded as nature`s most complete nutrient source. Organic Spirulina is a rich, whole-food source of vegetarian protein, chlorophyll, essential amino acids, antioxidants, and vitamins. It contains an abundant amount of phycocyanin, a unique, blue-green pigment that may support healthy immune function.

Chlorella
Rich In Chlorophyll
Chlorella contains up to 7% natural chlorophyll, the highest percentage of any known plant on earth. Plant chlorophyll is one of nature’s most powerful cleansing agents.
Rich In Protein
Chlorella contains about 60% protein that is high quality and easy to assimilate, as compared to rice, about 7% protein.
Protein is essential to support the body’s tissues, metabolism and to build the immune system.
Rich In Nucleic Acids
Chlorella is ultra-rich in nucleic acids, key RNA and DNA factors that help protect every cell and raise energy levels.
Rich In Chlorella Growth Factor (CGF)
This famous key factor can help speed your body’s rejuvenation and restoration naturally.
Rich in Vitamins, Minerals, Enzymes, Antioxidants
Chlorella is packed full of naturally occurring nutrients, including the powerful antioxidant, lipoic acid. It is an excellent source of iron and vitamin B12, often deficient in older people. Chlorella has more B12 than liver!

*How can I combat muscle fatigue?
More GREEN foods create energy in the body! How do plants grow?
They need sun, water, rest, minerals and vitamins, and time.
IRON:
There are two types of iron —
Heme: found in animal foods
Non-heme: Comes from plants.
Heme iron (the kind from animals) is better absorbed than non-heme iron.
Darker meat is better, more oxygen to the muscles leave the brown color, not fat content. Usually leg/rump cuts are best.

Getting enough iron?
Use Cast iron cookware…Easy!
Good sources of iron are:
Legumes: lentils, soybeans, tofu, tempeh, lima beans
Grains: quinoa, black/brown rice, oatmeal
Nuts and seeds: pumpkin, squash, pine, pistacio, sunflower, cashews, unhulled sesame
Vegetables: swiss chard, collard greens, basil, broccoli, romaine lettuce, green beans
blackstrap molasses, prune juice, cacao, chocolate, cinnamon, turmeric

B12 Sources: Most fish, calf’s liver, eggs
B6 Sources: Spinach and kale (don’t eat raw), bell peppers, garlic, broccoli, collard greens, Brussel sprouts, crimini musahrooms, celery
ORAC= Oxygen Radical Absorbance Capacity
Www.superfoodly.com

Hot mess: The grossest health concerns of summer

 

(CNN)You are not the only one who thrives in the summer and loves its warm, long days. Bacteria and other microbes that cause food poisoning, diarrhea and just general grossness also flourish, threatening to make it a season to be sick.

“Foodborne pathogens follow an annual cycle, and we tend to see peaks of them, especially bacteria, in the summer, at picnics, potlucks and all the outdoor events,” said Melinda Wilkins, director of the online science master’s program in food safety at Michigan State University.
Your gut is not the only part of your body at risk of assault by bacteria such as E. coli in summer months. Bugs lurk in air conditioning filters, especially when it is hot and humid, ready to cause trouble for those with breathing problems. And the skin that protects you from infections can become a portal for them after a bad, blistering sunburn.
Of course, even if some dangers await you at the picnic, pool or beach, it is worth it to get out and enjoy yourself. You can most likely handle what comes your way.

Don’t pee (or poop) in the pool

The burn you feel in your eyes after a dip in the swimming pool is not because of chlorine. It is because pee, poop and sweat from fellow swimmers (and maybe you) react with chlorine and form chloramine compounds,and this combination is what really stings your peepers. Aside from the gross factor, the formation of these compounds means there is less chlorine left in the water to kill bacteria, such as E. coli. Chloramines can also irritate the airways, and when they build up in the air, such as at indoor pools, they can trigger asthma attacks.
“We recommend that you not pee or poop in the water, and shower before you go in,” said Michele Hlavsa, chief of the Health Swimming Program at the Centers for Disease Control and Prevention. A 2010 CDC report found that one out of 10 public pools don’t have proper chlorine levels. To make sure you’re not about to take a dip in a bacteria-laden pool, “you can use pool test strips at a pool supply or big box store” to check the chlorine level, Hlavsa said. (The CDC recommends chlorine levels in pools between 1 and 3 parts per million and pH of 7.2 to 7.8.)
Even at the right levels, chlorine does not wipe out everything. A new CDC report found that a parasite called cryptosporidium, which can cause diarrhea and lives up to 10 days in a chlorinated pool, was associated with 37 (54%) of the 69 outbreaks of illness at pools and water parks. “To protect yourself, it’s about not swallowing the water you swim in, and to protect others don’t swim if you have diarrhea,” Hlavsa said.

Lurking in seawater

A day at the beach may leave you with more memories than you imagined if you go home with vibriosis. The infection is caused by vibrio bacteria, which live in some coastal waters and flourish in the warm months between May and October, when the majority of cases occur.
According to the CDC, there are about 80,000 cases each year, and about 100 of them are fatal.
An estimated 52,000 of those cases result from eating contaminated food, such as raw oysters, that have been infected in the water they once lived in. Symptoms usually begin within 24 hours of consumption. They include abdominal pain, diarrhea, nausea, vomiting, fever and chills. The illness lasts about three days.
The bacteria can also cause skin rashes that lead to infection when contaminated water gets into an open wound or even a scratch.
The best way to prevent this infection is to thoroughly cook shellfish and clean hands well after touching raw or undercooked shellfish. Cuts or scrapes should be cleaned well with soap after contact with infected water. When possible, cover the wound with a waterproof bandage before getting it wet.

Beware the picnic burgers

The thought of potato salad sweltering in the heat at the summer picnic may make the burgers on the grill sound pretty appetizing, but think again. “Actually, potato salad has kind of a bad rap, but it is not really a particularly high-risk food,” said Wilkins, of Michigan State University. “But people tend to bring frozen (burger) patties and throw them on the grill before they are fully thawed, (and) ground meat that is not thoroughly cooked is one of the riskiest items” because it can have E. coli, she said.
Ground beef and pork should be cooked to 160 degrees Fahrenheit, ground chicken and turkey to 165 degrees. And yes, that means using a meat thermometer to test the temperature in the middle of the burger, Wilkins said.
Of course, bacteria can still lurk in a big bowl of gooey potato or pasta salad, but not for the reasons you may think. Ingredients such as potatoes, pasta and eggs, not the mayonnaise, are prone to contamination. To play it safe, keep containers of anything you’re supposed to eat cold, such as potato salad, in big bowls or coolers full of ice, Wilkins said.

Bacteria scream for ice cream (machines)

An issue that can plague many an inadequately cleaned soft-serve ice cream dispenser is bacteria. “Listeria (bacteria) is a really sneaky pathogen in that it likes to live in cooler temperatures and populate machinery,” Wilkins said. Listeria infections can cause fever and muscle aches, and they are especially dangerous for pregnant women, who may miscarry as a result.
On the bright side, the Blue Bell ice cream scare has made people more aware of listeria’s potential to lurk in frozen desserts, Wilkins said. It is a good idea to ask the person working at the yogurt shop or ice cream truck when the machines were last cleaned. “It brings the issue to the awareness of the workers and management to double check their procedures,” Wilkins said.

Burn, baby, burn

Sunburns may seem like a sweet souvenir from a day at the beach, but they should really be thought of as potentially harmful wounds. In the most severe cases, people can develop blisters and need to be treated like burn victims, said Dr. Cameron K. Rokhsar, assistant clinical professor of dermatology at the Icahn School of Medicine at Mount Sinai. “The skin sloughs off, (and) if there’s any kind of raw wound, it can predispose you to an infection” and should be treated with a prescription antibiotic ointment, he said.
Worse yet, even just a few serious sunburns may greatly increase your risk of developing skin cancer. A 2014 study found that white women who had five or more blistering sunburns when they were teens were 68% more likely to develop melanoma, the deadliest form of skin cancer.

Brush with jellyfish

Despite that old episode of “Friends” where Joey peed on Monica’s jellyfish sting, urine is not the antidote to the venom of this goopy animal, which is common off beaches across the United States and thrives in warm water. Rinsing the wound with saltwater is one of the most recommended ways to relieve the stinging, redness and swelling that follow a brush with a jellyfish tentacle.
A more surprising but also effective treatment is vinegar, said Rokhsar, who knows firsthand that it can make the pain go away almost instantaneously. “It happened to me. It hurts a lot, and I actually went to the lifeguard station, and they had vinegar spray,” he said.
Also beware of the not-so-cute baby jellyfish called sea lice. Unlike the adults’ sting, theirs doesn’t hurt, so you don’t have to worry about rinsing the wound with saltwater or vinegar. Save the vinegar for rinsing your swimsuit before you wash it. Some believe the larvae can become trapped in the fabric.
You will usually experience an itchy, red rash and small blisters within 24 hours. The rash is sometimes accompanied with fever, chills, headaches and nausea. The symptoms can last as long as two weeks and are not contagious.
The sea lice, which are actually microscopic larvae of marine life such as jellyfish or sea anemones, are most often found in summer waters in Florida and the Caribbean.

Grossness flourishes in air conditioning filters

When air conditioners are working around the clock in hot summer months, dust, mold and pollution from outdoor air (in the case of central AC) or indoor air (in the case of a window unit) tend to build up on the filter of AC units. Not only does this slash the air conditioner’s efficiency, it can also carry health risks, said Abby Brokaw, director of the American Lung Association of the Upper Midwest Health House program.
“People who are already having problems with breathing or lung health — so people with allergies or respiratory disease — are going to be affected” if the filter is not properly cleaned, removing dust, mold, dander and other detritus, Brokaw said.
To keep your filter in tiptop shape, clean or replace it every three months, Brokaw advised. But take precaution when you do. Mold and bacteria love to grow on filters, especially in the summer humidity.
“You don’t want to breathe in mold spores and bacteria. We would recommend that you wear gloves and a mask,” Brokaw said, referring to surgical masks sold in drugstores.

Read more: http://www.cnn.com/2015/06/26/health/gross-summer-health/index.html

10 Reasons to Eat Clean

eat clean

eat clean

1. You’ll become more mindful.
Which one takes longer and really makes you slow down? Eating clean also means eating with purpose and savoring food. That means a better relationship with everything from radishes and radicchio to red velvet cupcakes (which you’ll no longer crave).

2. You’ll save money.
Kiss sick days and medical bills goodbye when you get nutrients from eating clean, real food. Plus, shopping locally and in season makes sense– and cents. Planning clean meals for the week is cost-effective if you make a list and stick to it, as there’s no chance of overspending at the store.

3. You’ll live longer.
Study after study has shown that consuming these foods can lengthen your life-span. And in a study published in the American Journal of Epidemiology, European researchers have found that increasing your produce intake to more than 569 grams per day reduces your risk of mortality by 10 %.

4. You’ll have better relationships.
Preparing clean meals takes time, just the kind of time that allows for easy, relaxed conversations with your kids, spouse and other family members and friends. If they’re too busy with screen time to share stove-top time, point them to the Johns Hopkins Bloomberg School of Public Health 2014 study, published in Public Health Nutrition, showing good health comes from home cooking.

5. You’ll be smarter.
Eating a healthy diet rich in fruits, vegetables, fish and nuts keep our minds sharper and our memories stronger by a whopping 24 %, proved a study published in spring 2015 in Neurology. Our brains also function better with nutrients such as omega-3 fatty acids, as shown in Nature Reviews Neuroscience, while they slow and sputter down when we fill them with sugar (including alcohol), fast food and the wrong kinds of fats. If that’s all too much too think about, remember one point from the Nature Reviews Neuroscience report: A balanced diet means better brain health.

See also 9 Amazing Brain Boosters to Add to Your Diet.

6. You’ll have more energy.
Adam and Eve were onto something when they bit into that apple: Fruit is just one of many clean foods that provide an instant dose of energy. High-fiber fruits like apples take longer to digest and can instantly stave off that afternoon slump while providing critical vitamins for the evening ahead. Other pick-me-ups include quinoa, almonds, eggs, kale, citrus fruit and a good-old-fashioned glass of water.

7. You’ll be better in bed.
Mamma mia! Women with metabolic function in Italy and other regions of the Mediterranean enjoy a healthier sex life than those in the US, thanks to the components of their diet– yep, vegetables, fruits, nuts, whole grains and olive oil. That’s what researchers found in a comprehensive study published in the International Journal of Impotence Research.

8. You’ll help the planet survive.
There’s an oft-quoted statistic that food travels approximately 1,500 miles from farmer to consumer in the United States. By eating seasonal and local foods, as recommended by Clean Eating, you can help reduce your carbon footprint. As the American Journal of Clinical Nutrition reported in 2003, “The major threat to future survival and to US natural resources is rapid population growth”and “the lacto-ovo vegetarian diet is more sustainable than the average American meat-based diet.

9. You’ll be stronger.
The lean protein that comprises part of the clean-eating philosophy builds lean muscle mass and boosts metabolism, found a study presented at The Obesity Society’s annual meeting in 2014. Some mighty choices for your muscles (in addition to animal-based products like chicken, fish and lean beef) include quinoa, chickpeas, nuts, spinach and seeds.

10. You’ll be happier.
Food and mood go hand in hand. And the better the food, the better your mood. If you need to brighten your day, go for berries, bananas, coffee, lean proteins, chocolate, omega-3 and turmeric fatty acids, all proven to boost your mental state.

Healthy with Jodi

How to Reduce Anxiety – Herbs for Anxiety Reduction – Reduce Anxiety with Herbs

Herbs for Anxiety

Not looking to use Conventional Drugs to help ease Anxiety?  Try some of these herbs.

Licorice Root contains a natural hormone alternative to cortisone, which can help the body handle stressful situations, and can help to normalize blood sugar levels as well as your adrenal glands, providing you with the energy necessary to deal with the stressful situation at hand. Some claim licorice stimulates cranial and cerebrospinal fluid, thereby calming the mind.As a soothing tonic, drink it warm as in a tea.

Kava Kava, an herb from the South Pacific, is a powerful muscle relaxer and analgesic. Kava Kava is also effective at treating depression and anxiety associated with menopause. http://www.care2.com/greenliving/5-herbs-that-reduce-stress-and-anxiety.html#ixzz3zjWfhIxL

Valerian

Some herbal supplements reduce anxiety without making you sleepy (such as L-theanine), while others are sedatives. Valerian (Valeriana officinalis) is squarely in the second category. It is a sleep aid, for insomnia. It contains sedative compounds; the German government has approved it as a treatment for sleep problems.

Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea. If you want to try it, take it in the evening—not before you go to work! Valerian is often combined with other sedative herbs such as hops, chamomile, and lemon balm.

Hops

Yes, it’s in beer, but you won’t get the tranquilizing benefits of the bitter herb hops (Humulus lupulus)from a brew. The sedative compound in hops is a volatile oil, so you get it in extracts and tinctures—and as aromatherapy in hops pillows.

“It’s very bitter, so you don’t see it in tea much, unless combined with chamomile or mint,” says Blumenthal. Hops is often used as a sedative, to promote sleep, often with another herb, valerian. Note: Don’t take sedative herbs if you are taking a prescription tranquilizer or sedative, and let your doctor know any supplements you are taking.

Chamomile

If you have a jittery moment, a cuppa chamomile tea might help calm you down. Some compounds in chamomile (Matricaria recutita) bind to the same brain receptors as drugs like Valium.

You can also take it as a supplement, typically standardized to contain 1.2% apigenin (an active ingredient), along with dried chamomile flowers. In one study at the University of Pennsylvania Medical Center, in Philadelphia, patients with generalized anxiety disorder (GAD) who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients taking placebo.

Passion Flower

The University of Maryland Medical Center states that passionflower has shown in a few studies to work as well as some of the benzodiazepine medications that are usually prescribed for treating anxiety.

A four-week double-blind study, for example, compared passionflower with oxazepam. Results showed oxazepam worked more quickly, but by the end of the study period, both treatments were shown to be equally effective. Bonus—side effects like daytime drowsiness were fewer with passionflower.

A second study also showed that passionflower helped ease symptoms like anxiety, irritability, agitation, and depression in participants going through withdrawal from an opiate drug addiction.

Dosage: Try one cup of passionflower tea three times daily, 45 drops of liquid extract daily, or about 90 mg/day.

Lavendar

A 2010 multi-center, a double-blind randomized study of lavender oil compared to anti-anxiety medication lorazepam found that both were effective against generalized and persistent anxiety. Bonus — lavender had no sedative side effects.

“Since lavender oil showed no sedative effects,” researchers stated, it could be an effective and “well-tolerated alternative to benzodiazepines” to treat generalized anxiety. An earlier 2000 study found similar results.

Dosage: Try about 80 mg/day of the supplement, or use the oil as an aromatherapy solution.

Lemon Balm

Though usually found in combination with other herbs, lemon balm also has anti-anxiety powers on its own.

Research published in 2004, for instance, gave participants a single dose of lemon balm extract (300 mg or 600 mg) or a placebo, then measured their mood after one hour. The higher dose resulted in reduced stress and improved calmness and alertness. Even the lower dose helped participants do math problems more quickly.

Dosage: Use in aromatherapy, try 300-500 mg of dried lemon balm three times daily, 60 drops daily, or 1/4 to 1 teaspoon of dried lemon balm herb in hot water for a tea four times daily.

Ashwagandha

A 2012 double-blind, placebo-controlled study gave participants either placebo or a capsule containing 300 mg of high-concentration full-spectrum ashwagandha extract, twice a day. The study lasted for 60 days. Those taking the ashwagandha showed significant improvements. Even the levels of the stress hormone cortisol were substantially reduced in those taking the extract. And there were no serious side effects.

In an earlier 2000 study, ashwagandha had anxiety-relieving effects similar to those of lorazepam.

Dosage: Typical dosage is 300 mg standardized to at least one to five percent withanolides, once or twice a day.

L-Theanine

This one isn’t really a herb — it’s a water-soluble amino acid,  but it’s gotten such good research behind it, we had to include it here. It’s found mainly in green tea and black tea and is also available as a supplement.

Studies have found that it acts directly on the brain, helping to reduce stress and anxiety—without causing drowsiness.

Research from 2008, for example, found that those participants taking 50 mg of L-theanine a day had a greater increase in alpha (relaxed brain waves) activity than those who took a placebo.

An earlier 1998 study found that 200 mg a day leads to increased alpha brain waves and a relaxed, yet alert, a state of mind.

A later 2011 study found that it was also associated with reduced anxiety, and was well tolerated and safe for participants.

Dosage: A typical cup of black tea contains only about 25 mg of l-theanine and green tea only about 8 mg. While a cup of tea may be calming, if you want more potent effects, try a supplement, about 200 mg a day.