Tips To Optimize Cholesterol Levels
May 22, 2013

Most of us think that high cholesterol comes from eating cholesterol or fat. According to Dr. Mark Hyman, nothing is farther from the truth. Sugary foods turn your liver into a cholesterol factory, manufacturing triglycerides from the sugar, which is then transformed into dangerous small cholesterol particles. Anything that turns to sugar is a problem -- sugar, white flour, white rice, white bread, sweetened coffee drinks, etc. All of this overly processed food including trans fats, turns to "yellow stuff" in your arteries. To get you cholesterol back on track here are a few tips from SupermarketGuru and Dr. Mark Hyman.

Avoid trans-fat.
Stay away from items that list "partially hydrogenated oil" on the label. Reading all food labels is essential, even if the nutrition facts states zero trans fats.

Use fresh garlic when cooking.
Garlic has been shown to help lower cholesterol levels.

Brew some green tea.
The antioxidants in green tea help lower cholesterol and prevent the oxidation of LDL cholesterol.

Stock up on soluble fiber.
Fiber, specifically soluble fiber helps lower cholesterol by binding with it in the digestive tract and helping it pass through the body. Choose beans and lentils, apples, oats, barley, carrots and freshly ground flaxseed.

Dr. Mark Hyman suggests increasing some specific cholesterol-lowering fibers in your diet, try fiber made from Japanese konjac root. You can have it as shirataki noodles, as a powder or as a capsule. If you use the powder, take 2.5-5 grams in a glass of water 15 minutes before a meal.

Snack on almonds.
Studies have demonstrated almonds ability to lower LDL cholesterol as well as blood sugar levels - yes a 1-2 punch!

According to the Society for Vascular Surgery website, cholesterol from eggs, pasture raised, grass fed meats, and dairy foods, when consumed with a whole foods based diet, in moderation is not harmful. The oxidized or overcooked, grain fed meat and other products are where we can run into trouble. A study from the Chinese University in Hong Kong isolated oxidized cholesterol in foods and found that it both increases total cholesterol levels and promotes atherosclerosis; the hardening of the arteries.

Red rice yeast lowers cholesterol.
Take 1,200 mg twice a day (under supervision of health professional.)

Fish oil.
2-6 grams a day, lowers triglycerides and cholesterol.

It is also recommended that you exercise - for at least 30 minutes a day and reduce excess weight for those with waist size more than 40 inches for men; more than 35 inches for women. And if you are a smoker, now is the time to quit!

Your health is in your hands! So get moving and get to the supermarket today to pick up some of these health promoting foods.

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What You Need To Know About Vitamin Fortification
May 21, 2013

What is Vitamin Fortification?
Vitamin, mineral, and essential nutrients are added to replace those lost in food manufacture or storage; to raise the level to that of similar foods.

How to Buy:
Fortified nutrients are in most baked goods, dairy, and juices, and packaged items, particularly cereals, crackers and other foods made with processed grains.

How to Read the Label:
DV is the Daily Value the FDA determines for specific nutrients, listed as the percentage of DV in a single serving or in the package.

Choices:
Salt fortified with iodide is the most common. The majority of milk, juices, and cereals are fortified with synthetic vitamin D, used for bone health, as well as nerve and muscle function and more. Added for those who don't get enough sunlight needed to produce it naturally. Vitamin C (Ascorbic acid) fights free radicals, produces collagen for muscles and bones, and boosts immune system. B vitamins (niacin, thiamin, riboflavin) and iron may be decreased when whole grains are processed, so bakeries add high-vitamin yeasts and iron to breads. B vitamins aid nerve health and energy. Calcium is added to juices for those who do not consume dairy. Calcium aids teeth and bones. Folate, a water-soluble B vitamin, added via its synthetic form Folic Acid, prevents certain issues for the fetus pregnancy. Added fiber aids digestion and elimination. Vitamin K aids bone health, normal blood clotting, antioxidant activity.

Smarter Shopper:
Eating a diet plentiful in whole grains, fresh produce, and dairy products may provide all the necessary DV of nutrients. 20 minutes of sunlight a day aids vitamin D absorption.

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A business case for lower-calorie foods
May 18, 2013

When New Yorkers speak of the Hudson Miracle, they refer to US Airways Captain C.B. "Sully" Sullenberger's safe landing in the icy river after bird strikes took out both engines shortly after takeoff from LaGuardia Airport in January 2009. He saved all 155 on board.

Is another Hudson Miracle in the making?

The Hudson Institute went deep building the business case for lower-calorie, better-for-you foods and beverages. It aimed to quantitatively show the sales, financial, shareholder and reputational benefits that come from selling more of these items. How many lives could this persuasive case (figures below) help save per year?

The Lempert Report believes this analysis could already be an influence on the lighter-menu trend at many fast feeders and casual chains today.

One indisputable fact helped drive the Institute's urgency: "In 1990, no state had an obesity rate above 15%. Today, 39 states claim adult obesity rates over 25%, and not one has a rate lower than 20%," it said.

The Institute determined that restaurants achieve superior performance when they grow sales of lower-calorie foods and beverages. They studied servings and traffic data from NPD Group/Crest and sales trends data from Nation's Restaurant News about 21 national chains between 2006 and 2011. They determined that quick-serve and sit-down eateries improve same-store sales, traffic and servings overall.

Comparing the chains' 2011 statistics with 2006:

Lower-calorie items were the key growth engine for foods and beverages. Lower-calorie food servings in the study group grew by 252.4 million, while traditional servings fell by 1.1 billion. Lower-calorie beverage servings rose 220.0 million, while traditional servings fell 201.9 million.
Overall traffic in the 21 restaurants was up 1.8% five years later. Yet chains that grew lower-calorie food servings grew traffic by 10.9%, while those that decreased lower-calorie servings were 14.7% lighter in traffic.
Overall food servings were down 2.3% five years later. Yet chains that grew lower-calorie food servings had 8.9% more servings, while those that decreased lower-calorie food servings had 16.3% fewer servings.
Same-store sales were down 0.8% overall five years later. Yet chains that increased lower-calorie servings grew same-store sales by 5.5%, while chains that decreased lower-calorie servings suffered declines of 5.5% in same-store sales.

Among the restaurants studied: Applebee's, Burger King, Denny's, Wendy's, Olive Garden, McDonald's, Chick-fil-A, Sonic and Red Lobster.

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Fast Food Stuck in the '90s
May 17, 2013

According to a study recently published in the American Journal of Preventive Medicine, fast food restaurants have made disappointing progress towards creating healthier menus.

While more salads, fruits and vegetables are being offered, many chains have also increased the number of unhealthy options - causing the overall nutritional quality and calories of their menus to remain relatively similar year after year, and patrons are often enticed into trying new items over salads and veggies.

The findings are worrying because more than 25 percent of Americans eat fast food two or more times a week, according to the study, and the items are filled with high amounts of sugar, fat and salt.

Researchers performed a nutritional analysis of the menus between 1997-1998 and 2009-2010. They also found that the number of lunch/dinner menu items offered by the restaurants in the study increased by 53 percent. Results were measured using the US Department of Agriculture's Healthy Eating Index, a 100-point scale that assesses nutritional quality. Examining specific food categories, the median energy content of desserts and condiments increased, and the energy content of sides decreased, while energy content of entrées and drinks remained level.

Some restaurants - like Kentucky Fried Chicken and Jack in the Box - improved their menus by offering more protein or grain options and lowering the amount of sugar and saturated fats on their menus. But others, like Burger King, offered fewer protein options relative to their entire menu and the levels of sodium, saturated fats, and added sugars increased.

Margo G. Wootan, author of a commentary accompanying the study and director of nutrition policy at the Center for Science in the Public Interest in Washington, D.C., commented that, "restaurants need to start by changing portion sizes and introducing better calorie labeling on the menus... When McDonald's first opened, the hamburger, French fries and soft drink you got as an adult back then, is now considered a children's meal."

Fast food restaurants also need to add more appealing, healthier options to their menus, without also increasing the number of unhealthy options. SupermarketGuru suggests adding some sautéed, baked or grilled seasonal veggies. If you are going to visit a fast food restaurant make sure to look at the nutrition facts labels before you choose - knowing as much information as you can before making a decision is key.

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Fresh Fruit is Here!
May 16, 2013

The warmer months mean for fresh fruits for the picking! Here are the things you need to know about seasonal fruit.

Choosing the best fruit means avoiding brown spots, dents or bruises in apples and soft dimpling in citrus fruits. All should feel heavy for their size. Although bananas are often sold green, they should not be eaten until they are yellow. The brown spots indicate that the banana is converting its pulp to sugar. For some people this means it's too sweet to eat; for others, it's just right. Grapes (green or red) are one of the few other fruits, like bananas, whose sugar content continues to intensify as they age.

To ripen or not?
One of the most important facts to know about selecting fruit is to remember which ones continue to ripen after they are picked. This helps us choose based on when we expect to eat the fruit. For example, if you do your weekly shopping on Saturday and buy bananas for consumption the following week, you will want to select those that are still a little green and without any brown spots.

Fruits which ripen after picking include bananas, melons, kiwi, papaya, pears, and stone fruit such as apricots, nectarines, peaches and plums.

Those fruits that do not ripen after they have been picked include grapefruit, lemons, limes, oranges, pineapple, tangerines and watermelons.

Ripe stone fruit should give slightly when squeezed, smell like the fruit they are, and be heavy for their size. Ideally, apricots, nectarines and peaches should be eaten as close to picking as possible.

Color and smell
Colorful fruits aren't just aesthetically pleasing; the colors are a guide to condition. Generally, the deeper and more intense the color, the better the fruit.

Meanwhile, unlike vegetables, fragrance is your most likely indicator to ripeness in most fruits. Let your nose do the walking!

Treat it correctly
OK, you've picked out some great fruit. How do you keep it in great condition and ensure that it's in the best condition to eat?

Many people are concerned about the amount of pesticides that are used in our fields as well as on the crops in foreign countries. As a result, many now buy certified organic produce. But whether you buy organic or conventionally grown fruits and vegetables, be sure to wash before you consume them.

For berries, wash them only prior to eating to avoid growing mold. For core or stone fruit, wash prior to eating. Most stone fruit can be kept at room temperature for a day or two, but apples or fruit at its absolute prime should be refrigerated if not eaten that day.

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Have a Healthy Gut, What You Need to Know
May 15, 2013

According to Dr. Mark Hyman, you should have a bowel movement at least once a day. Chronic constipation can lead to colon cancer and even Parkinson's disease. Constipation can be caused by low thyroid function, dehydration, magnesium deficiency, intestinal infections, and more. But for many people, Dr. Hyman's simple home remedy can fix the problem forever:

Take 2 tbsp daily of ground flax seeds, which contain fiber, lignin, and omega-3 fats.

Take 150-300 mg of magnesium citrate twice daily in capsule form. You can take more if you need to go to the bathroom. If you get loose stools, cut back. If you have kidney issuess, consult your doctor.

Take daily probiotics -- 50 billion CFUs of lactobacillus and bifidobacteria.

Drink eight glasses of water daily.

If you don't feel better after trying this, get your thyroid checked.

The first point Dr. Hyman recommends is flax seeds which are full of fiber. Here is some more information about fiber and fiber rich foods to keep you regular and healthy! As well as helping to keep you regular, a diet rich in fiber, may lower your risk of colon and rectal cancer, and if you are watching your weight, can make you feel full longer, so you eat less. In addition, certain types of fiber may help lower blood cholesterol levels and can even help to control the rise of blood sugar levels after a meal.

A study from the National Cancer Institute and the AARP recently concluded that a higher intake of dietary fiber from grains was significantly related to a lower mortality rate in both men and women. The researchers also found an inverse association between dietary fiber intake and cancer death in men. Fiber intake was associated with a significantly lowered risk of total death in both men and women.

Fiber is found in plants and although often a component of healthy foods, fiber is not actually considered a nutrient, because it alone does not contribute any calories, since it can't be digested. There are two forms of fiber. Soluble fiber dissolves in water and comes mostly from oats, legumes and some fruits (berries have the most) and vegetables. Insoluble fiber does not dissolve in water and is found in wheat bran, vegetables and whole grains. Insoluble fiber helps prevent constipation.

It's recommended to consume between 20 to 35 grams of fiber daily, but in order to avoid uneasiness in the digestive tract, be sure to increase fiber intake gradually, and drink plenty of water to keep hydrated. The Nutrition Facts panel on food labels can help you determine the fiber content in packaged foods. A product that is marked as being high in fiber has 5 grams or more per serving, and one that notes it is a good source of fiber has 2.5- 4.9 grams per serving. Look for ingredients such as bran, whole ground cornmeal, cracked wheat, and oatmeal.

Shopping smart for fiber rich foods: avocado, nuts, oranges, coconut, apples, blackberries, raspberries, pear, sweet potato, squash, broccoli, beets, greens, beans (red beans, adzuki beans, lentils, mung, split peas, etc.), amaranth, barley, oats, wheat bran, quinoa, root vegetable skins and flax seeds.

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Spices and Herbs 101
May 14, 2013

What are Herbs and Spices?
Culinary seasonings to add flavor to fresh or cooked foods and beverages, made from seeds, plants, leaves, used in fresh or dried form.

How to Buy:
Fresh herbs should smell piquant and lively, not be wilted. Dried herbs should have lively color, intense fragrance in the jar or tin or bulk bins. Whole spices last 2 to 5 years; ground, 6 month-2 years; leafy herbs, 3 months-2 years.

How to Read the Label:
Check expiration date of dried spices, use promptly. Check PLU of fresh herbs for country of origin, organic or conventional.

Choices:
Turmeric, coriander, ginger, chilies, paprika, rosemary, cardamom, allspice, cinnamon, bay leaf, marjoram, tarragon, basil, dell, anise, thyme, oregano, nutmeg, mace, star anise, onions, garlic, vegetables powders, seeds (fennel, sesame, caraway, poppy, mustard, celery), combinations for particular cuisine: Chinese 5-spice, Cajun, BBQ, Indian garam masala, blends, for baking or cooking.

How to Use:
Use savory or sweet herbs in cooking or baking or to garnish dishes with fresh. Use more dried spices and herbs than fresh. Whole seeds can be crushed.

How to Store:
Essential oils give herbs and spices their taste, color, and fragrance; store away from moisture and heat, in a cool dark cupboard. Wrap fresh herbs tightly and refrigerate; some, like basil, cilantro or parsley, may be stored upright in cold water; use within 2-3 days. Vanilla beans may be re-used; store in glass jar, or add to sugar canister for extra flavor.

Health Benefits:
Have more antioxidants than produce; aid digestion and add flavor. Do note that herbs and spices can sometimes cause trouble for allergy sufferers as anti-caking agents are used in some brands and may contain wheat or other allergens. Check the brand websites for more information, but do keep in mind that most reputable brands should be allergy friendly.

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Fresh in May: Produce
May 10, 2013

Spring is in full swing and that means a plethora of seasonal fruits and veggies. Here are some of SupermarketGuru's favorites popping up in May around the country.

Arugula, actually a cruciferous veggie like broccoli and collards, contains about eight times the calcium, fives times the vitamin A, C and K, as well as four times the iron as the same amount of iceberg lettuce. Arugula contains beta-carotene, lutein and zeaxanthin, all of which are being studied for their role as antioxidants or in the prevention of diseases like cancer and macular degeneration. Arugula has a peppery kick so if you haven't tired it yet mix some in with your regular salad and go from there - it can also be a great addition to sandwiches, wraps and quinoa, rice or pasta salads.

Collard Greens have large, thick, dark green leaves, each branching from a thick central stem. Their flavor is mild, but the tough texture calls for longer cooking times. They are part of the cruciferous family, and when chopped or chewed release compounds that researchers believe activate detoxifying enzymes in the liver. In turn, these enzymes may neutralize free radicals, thereby reducing the risk of breast, ovarian, colon and other cancers as well as general inflammation in the body. Most recently cruciferous veggies have been shown to bind with bile acids in the digestive tract and thus lower cholesterol. Lightly cooking collards is the best way to enjoy the flavor and many health benefits.

Mushrooms are well known for their many health benefits, especially in the immune system and with combating inflammation. Most recently certain mushrooms have been shown to offer protection against cardiovascular disease as they reduce the binding of certain immune cells in the heart valves. Mushrooms are also being studied for their anti-cancer properties. Depending on the mushroom you can bake, sauté, grill or add to eggs.

Rhubarb is full of fiber, great for digestion, potassium, awesome to balance our minerals and electrolytes, and vitamin C to boost our immune system. Rhubarb also contains catechins, a flavonol that may contribute to heart health. It is also an excellent source of vitamin K, great for overall health and blood flow. Rhubarb is generally always cooked, it is not only used as a dessert; it also makes excellent sauces and jams. And is excellent cooked with apples and oranges sprinkled with cinnamon and ginger.

Turnips are a root vegetable commonly associated with potatoes or beets, but their closest relatives are radishes and arugula. One cup of turnips has 5 grams of fiber, and 5 grams of protein! Turnips are also a great source of vitamins A and C, as well as E and a fair amount of vitamin K. Turnips can be eaten raw. Baby turnips can be cut into wedges and served with dip or sliced and added to salads for a crisp, lightly zippy tang. Turnips are also delicious roasted, mashed, baked, or added to soups or stews.

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Avocados, More Reason to Love Spring
May 9, 2013

Do you enjoy eating avocados, but are still leery of the health benefits? Here is some history as well as convincing evidence that avocados are excellent for your health.

The avocado fruit has enjoyed a centuries old reputation as an indulgent food with a seductively creamy smooth texture. Originating in parts of ancient Mexico, Central America, and South America, the avocado was once believed to be an aphrodisiac, and forbidden from young Aztec women and discouraged by parishioners. Centuries later, the avocado is as much a staple in Mexican culture as butter is in American culture.

But the buttery avocado is more than just delicious. A ripe avocado is a rich source of vitamins, minerals, phytochemicals, and heart healthy fats. Avocados, usually thought of as a vegetable are actually a fruit rich in monounsaturated fats that may help to reduce the "bad" LDL cholesterol in the blood and raise the levels of "good" HDL cholesterol. Avocados are a good source of vitamin E, an antioxidant that protects skin from ultraviolet light, prevents damage from free radicals, and allows for efficient cell communication. Avocados are also rich in potassium, which is necessary for proper nerve and muscle function, as well as maintaining calcium levels and helping to lower blood pressure; one avocado actually has three times more potassium than one banana.

Yummy avocados are also a cancer-fighting food. Avocados contain more lutein, a cancer fighting carotenoid, than any other fruit. Populations that eat foods rich in lutein seem to have low rates of prostate cancer. Lutein, also found in dark green vegetables like spinach and parsley, has been shown to protect against age related eye diseases such as macular degeneration and cataracts. Another anti-cancer component of avocados is glutathione. Glutathione, a tripeptide composed of amino acids glutamic acid, cysteine, and glycine, functions as an antioxidant. Populations that eat foods rich in glutathione have significantly lower rates of oral and pharyngeal cancer, however this correlation has only been found from raw food sources of glutathione, not cooked or processed. Avocados and asparagus are two of the richest natural sources of glutathione.

When shopping, look for avocados that are hard - they should ripen with in a few days - and do not have obvious bruising or damage to the outside. If you want to enjoy the avocado the same day, look for fruit that gives when you squeeze gently. Ripe avocados are usually very dark green almost black on the outside.

They can be sliced and served raw in salads, used instead of mayonnaise as a sandwich spread, have some guacamole, or make an avocado sandwich like they do in Australia with sliced avocado, tomatoes, lettuce and pinch of salt and pepper. You can even mix avocados in with your rice like they do in Mexico. Or have a delicious dessert drink made with pureed avocado, milk or water and sugar like they do in Brazil, Vietnam the Philippines, and Indonesia. Avocados add a great creamy texture to smoothies as well.

Avocados from Mexico are available year round, all other origins are seasonal (e.g. California are typically available April-Sept).

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Pain and Inflammation Tips and Tricks
May 8, 2013

Inflammation is a hot topic, said to be the possible root cause of many chronic conditions, so what exactly is inflammation and how can we keep it at bay?

Inflammation is a natural part of the body's immune response; it is not entirely a bad thing. It signals to the body that there is an injury or an area that needs care and protection. However, sometimes inflammation can become self-perpetuating if we don't have the correct balance of nutrients, and more inflammation is created in response to the existing inflammation. When inflammation is chronic (long-term), it can lead to several disease states, including some cancers, atherosclerosis, autoimmune conditions such as psoriasis or lupus, and arthritis. Dietary improvements including more anti-inflammatory foods can be a natural way to manage some symptoms of chronic inflammation.

Chronic pain is linked to inflammation and is so common that it affects almost all of us at one time or another. A poor diet, lack of exercise, and chronic repetitive motion (like sitting at a computer screen all day) often trigger pain. The most common cause of pain, according to Dr. Mark Hyman is our inflammatory diet - foods filled with sugar, trans fat, and refined oil. Hidden or subtle food sensitivities can also cause chronic inflammation. The most common triggers are gluten (found in wheat, rye, barley, spelt, and kamut), and dairy.

Eliminating these foods for two weeks can often dramatically reduce pain and inflammation. An elimination diet is really the only way to see if and how a food is affecting your health.

Certain super nutrients, including omega-3s found in fish oil and turmeric found in curry, can also help reduce inflammation. In fact, many refer to turmeric as nature's ibuprofen.

Here are some simple things you can do to reduce pain and inflammation from Mark Hyman:

Eliminate processed and junk food.
Dramatically reduce or eliminate sugar.
Do a two-week trial of an elimination diet, getting rid of all gluten and dairy.
Try turmeric, taken as one 500 mg capsule twice a day.
Take 2-3 grams a day of EPA/DHA (fish oil).
Exercise: walking 30 minutes a day is a good start.
Sleep eight hours a night, as a lack of sleep can increase muscle pain and inflammation.
Lack of exercise and stretching and hunching over a computer all day are a big source of back, shoulder, and neck pain.

Head to your supermarket to ease pain and inflammation!

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