Along with many other super-foods, blueberries have recently been highly spoken of. Featured in magazines and on TV shows, are these really a wonder drug that can keep you looking and feeling young? Or are they just a load of hype once more?

Like many other super-foods, blueberries contain flavanoids which are powerful antioxidants that are purported to have anti-cancer properties. Studies have been done, mostly on animals, that show other great health benefits such as reversal of lost coordination, improved memory, increased lifespan and more. It is thought that it may even be able to protect against or slow down the onslaught of Alzheimer’s Disease.

What Is Concrete?

Most studies have been done on animals and it is difficult to say whether they would have the same benefits on humans. However, there are some things about blueberries that we can definitely confirm.

For example, blueberries definitely have a high antioxidant capacity. This is something that has been measured many times in a laboratory setting. In one study, a researcher for the US Department of Agriculture confirmed this by measuring the total antioxidant capacity (TAC) and the cellular antioxidant activity (CAA) against other berries.

Wild blueberries outscore most other blueberries including cranberries, blackberries, raspberries, strawberries as well as other fruits such as pomegranates and sweet cherries. It should be noted that cultivated blueberries had a much lower antioxidant activity/capability. Therefore, you should always look for wild ones wherever you can.

All berries, blueberries included, also contain high levels of anthocyanins and it has been known for many years that these pigments have a wide variety of health benefits. Most research has been done using black raspberry anthocyanins and numerous conclusive studies have been completed. For example, these anthocyanins have been shown to inhibit tumour cells. Since 2007, they have been the subject of human trials.

Although these studies used black raspberries (partly due to their wide availability in North America), it is probably safe to assume that these benefits are at least partly enjoyed in all other berries containing anthocyanins, including blueberries.

Other Benefits

The antioxidant and probable anti-cancer benefits of blueberries are clear to see – but what of the other health benefits? One study published in Experimental Neurology and carried out on rats looked into the effectiveness of feeding with a blueberry diet and then observing activity after an induced stroke. The study found that aptosis (a type of cell death) was reduced in the brains of the rats after stroke in those that had eaten the diet compared to those that had eaten the control (normal) diet. Therefore, blueberries can be seen to have a neuroprotective effect.

The Best Blueberries

Always try to obtain wild, organic blueberries wherever you can. Cultivated blueberries simply do not have the same benefits as wild ones. If all you can find are cultivated ones then you are better off eating a variety of berries instead as you will get the same benefits and enjoy a more varied diet.

Inspect your blueberries before buying them. A good supplier should be checking for mould and other afflictions and making sure that delivered fruits are not contaminated.

Blueberry extract supplements are available but they are pretty pointless because they tend to contain low amounts of anthocyanins and you would have to take of the order of 10 or 20 pills daily to compare to a good dose of fresh ones (e.g. one cup). Furthermore, they are also more expensive than eating the fruit directly which is actually fairly cheap.

I recommend eating half a cup to a full cup of blueberries every day. They can stain your mouth if eaten individually but you can avoid this by blending them into a drink.

The American Psychological Association recently conducted an annual survey of 7,000 Americans. The results show just in the past five months, anxiety about the economy has jumped from 66 percent to 80 percent. Americans are stressed about their personal finances and the economy, and to cope with stress, the survey found that up to 48 percent said they have overeaten or consumed fatty, unhealthy food.

The relationship between diet, psychological stress, social, and environmental factors is complex; however, it has been well documented that individuals chronically exposed to stressful situations over consume junk food. Of course, this results in weight gain and an increase in fat-derived hormones such as cortisol. Some medical researchers believe this additional fat is associated with type II diabetes metabolic syndrome. For sure, it puts you on a trajectory for future metabolic problems.

One common statement is you are what you eat,  but this is not true when we look at people suffering from stress, anxiety, or depression. Since foods cannot make you stressed, anxious, or depressed, they can’t completely cure you; however, there are foods that can help you feel better and boost your mood.

We call it comfort food for a reason. It’s the nutritional equivalent of a hug. My favorite is Jewish penicillin aka chicken soup to the unwashed masses. Diet can help with stress, but only if it is part of a complete program to deal with the root cause such as Chris Greens’ acclaimed Conquering Stress does.

Often, people who have been diagnosed with depression also have lower folate levels than people who were not depressed. A good source of folate is lentils. This high protein food is a diet staple around the world for a good reason. Lentils also contain iron, calcium, magnesium, heart-healthy soluble fiber, phytochemicals and folate, a B vitamin, which helps the body manufacture blood cells.

This rich and creamy soup is low in fat and full of great health benefits. Red lentils are used in this soup because they dissolve and get mushy unlike the green and brown lentils. Another key ingredient used is miso paste, which adds a richness and buttery-like flavor that is comforting and filling without the use of cream and butter. Miso is a fermented soybean paste that is high in protein and can be used in place of salt to get your daily requirements for trace minerals like copper, manganese, and zinc.

Ingredients
1 Tablespoon coconut oil (or other cooking oil)
2 organic shallots, minced
1 organic celery stalk, small dice
1/2 teaspoon each organic cumin, oregano, curry powder (optional), and sea salt
1 organic red pepper, small dice
1 cup organic dried red lentils, sorted for stones and washed
4 cups filtered water
1 stalk organic corn, kernels removed
1 Tablespoon organic red wine vinegar
3 Tablespoons organic white miso
Small handful organic parsley, minced

Preparation
Heat oil in medium stockpot over medium heat. Add shallots, celery, and pinch of sea salt and cook for a few minutes. Stir in spices and red pepper and cook for 5 minutes more.

Add lentils and water and bring to a boil. Add corn and simmer for 20 minutes until lentils get soft and creamy.

Turn off heat. Dissolve miso in a small amount of water and stir into soup. Add parsley, vinegar, and season with salt as necessary.

Resource: Paleo Recipe Book

Traditional Chinese Medicine includes the use of mushrooms. However, the medicinal properties of mushrooms have only been studied in the West for the past 30 years or so. Nevertheless, cancer drugs have been patented as a direct result of mushroom research.

Probably the most famous is PSK, an anti-cancer pharmaceutical derived from the turkey tail mushroom. It came about as a result of Japanese research on the Maitake mushroom conducted in the 1980s.

Mushrooms contain sugar-like molecules called ‘polysaccarides’ that stimulate immune system cells. As a result, the immune system is stimulated to kill malignant cells in the body. End result? Mushrooms are anti-cancer, anti-diabetes, and good for cardiovascular health.

What are mushrooms – animal, vegetable, or mineral? Mushrooms are fungi that have been part of the human diet for thousands of years. They are low in calories and fat, but rich in vitamins, minerals, protein, and fiber.

Despite being readily available to all, some mushrooms are considered status symbols. These include black truffles, boletes, and chanterelles from Europe and the Matsutake from China and Japan. But don’t just like mushrooms because of their celebrity status. You should like them because they’re good for you.

Medicinal Mushrooms and Cancer

There are numerous mushrooms that have medicinal properties, but let’s talk about three of the more popular ones:

Maitake
Several published studies say that when Maitake mushrooms are used in conjunction with conventional cancer therapy, a lower dose of medication is needed.  They have a natural stimulating effect on the immune system, lower blood pressure, and regulate blood glucose as well.

Shiitake
Lenitan is a phytonutrient that boosts the function of cancer cell killers.  Since Shiitake mushrooms contain lenitan, some cancer specialists prescribe it to stop the spread of cancer. Studies from Japan show it lowers cholesterol as well.

Reishi
Reishi mushrooms contain ganoderic acid which is a phytonutrient.  As a result, it has a high level of antioxidant activity. It has been used to treat prostate cancer when used in combination with other herbs.

Benefits of Medicinal Mushrooms

Research has also demonstrated the mushroom’s possible usefulness for HIV, bronchitis, allergies, cancer, inflammation, liver, and protection against radiation. Eating all three together will give you the cardiovascular and antioxidant benefits of three superfoods.

Incorporating mushrooms into your regular diet is a great idea. From a nutritional point of view they are rich in vitamins and low in calories. You can always take supplements derived from mushrooms, but it’s preferable to get nutrition from whole food. Whole foods contain more than just vitamins and minerals as in the case of medicinal mushrooms that are immunity boosters too.

Dried fruits and vegetables are high in fiber and carbohydrates and low in fat, which is good since part of the food pyramid says that we need to eat fruit on a daily basis. The only down side to dried frufits is that they are calorie dense compared to fresh fruit, so the recommended serving size is half that of fresh fruit.

Since a piece of fruit is mostly water, the drying process concentrates the natural sugars and can feed our sweet tooth better than candy and other sweet foods. Unlike candy, dried fruits contain vitamins and nutrients present in the fresh fruit. Depending on the fruit, it can contain folate, antioxidants, vitamin C, and vitamin A.

There are a couple of different ways to dry fruit. I’m sure you’ve heard of sun dried tomatoes? You can dry fruit outside in the sun but this requires low humidity and 3-5 consecutive days of 95 degrees or above. You can also dry fruit in the oven but this can get expensive as the over has to be on for a long time and the fruit often comes out darker and more brittle. Also, vitamin C is destroyed by heat.

Although you don’t need a food dehydrator to dry fruit, there are benefits to owning one — you can use it to dry more than fruit. Dehydrators can be used to dry meat for jerky as well as fruit. Even if you don’t eat jerky, you can use it to make dog treats.

Dried fruit takes up less space than regular fruit. A cup of pineapple slices may contain four slices while a cup of dried pineapple slices may have twice as many. Since there is no water, it takes up less space. A handful of raisins give the same daily benefit as two cups of grapes.

Because dried fruits contain concentrated amounts of sugar, they are popular in cereals, breads, and trail mixes. Probably the most popular is raisins which are used in cookies, cakes, and sweet breads. It only takes a couple of handfuls of raisins to get most of the daily allowance for vitamin C and A. Because they’re naturally preserved, dried foods make great lunchbox and after school snacks.

Sea Bass with Dried Fruit Salsa
Makes 4 servings

Each serving equals 1/2 cup of fruit or vegetables

Ingredients

4 (5 to 6 ounce) sea bass fillets, about 1-inch thick)
2 tsp olive oil
2 tsp ground coriander
1 tsp ground cumin
¼ tsp cinnamon
¼ tsp cayenne pepper
¾ tsp salt
¼ cup of each dried fruit, mango, papaya, cherry, and pineapple
1/3 cup apple juice or cider
2 Tbsp cider vinegar
2 Tbsp apricot jam
2 Tbsp chopped cilantro

Rub fish with olive oil. Combine coriander, cumin, cinnamon and cayenne pepper; mix well. Set aside ½ teaspoon of the mixture for the fruit salsa. Add salt to remaining mixture. Rub seasonings over both sides of fish. Heat a large nonstick skillet over high heat until hot. Add fish. Reduce heat to medium, cook 3–5 minutes or until fish is browned and seared. Turn fish over; cook about 5 minutes or until fish is slightly firm and flaky. Combine dried fruit, juice, vinegar and ½ teaspoon reserved seasoning mixture in a small saucepan or microwave-safe dish. Bring to a boil. Stir in jam. Let stand 5 minutes. Transfer fish to serving plates. Top with fruit salsa and sprinkle with cilantro.

Nutritional Analysis: Calories 337, Fat 6g, Calories from Fat 16%, Protein 28g, Carbohydrates 43g, Fiber 3g, Cholesterol 58mg, Sodium 241mg.

Resource: Healthy Meal Planning

Do you ever watch television shows about addiction? They’re always so shocking. In one episode a man addicted to heroin lost everything — family, friends, career, home — all to chase a high that has ruined his health and will inevitably kill him.

Would you be surprised to learn that there is a legal substance that is just as addictive and destructive as heroin? It may sound like a bad joke, but the truth is that sugar and heroin have a lot in common.

Both substances start out as plant extracts. Heroin is extracted from the poppy, and sugar from sugar cane. In the lab, they’re refined into very addictive substances. One may be more socially acceptable than the other, but they both have devastating effects on your health.

Heroin damages the brain first, then moves on to the heart and lungs. The majority of heroin addicts never break the addiction and overdose.

The damage from sugar is much more systemic — it affects every bodily system. Most people experience this as feeling lethargic, moody, or depressed without sugar.

Feeding your sugar addiction results in a constellation of diseases ranging from insulin resistance to diabetes. In fact, sugar addiction can cause more than 150 health problems including –

• pre menstrual syndrome (PMS)
• polycystic ovary syndrome (PCOS)
• night sweats
• chronic fatigue
• candida
• wrinkles
• premature aging
• depression
• sexual dysfunction

Considering that adults consume about 160 pounds of sugar each year, you might say sugar is more devastating than heroin.

Fortunately, disease and depression don’t have to be a way of life. You can erase sugar-related damage to your body while at the same time ridding yourself of brain fog and various chronic health problems.

If you recognize that you’re a sugar addict and are searching for tools to stop sugar cravings and finally break your addiction to sugar, visit sugar free lifestyle.

Asparagus is a green vegetable with spear shaped stalks. It grows best in sandy soil and is part of the Lily family along with garlic, onions and leeks. It has a high content of folic acid, potassium, thiamin, and fiber. Asparagus is a good source for vitamins A, B6 and C.

Asparagus is one of nature’s most perfect foods. It is low in calories and sodium, loaded with vitamins and minerals, cholesterol and fat free. Asparagus also contains the phyto-chemical glutathione, which has antioxidant and anti-carcinogenic properties.

According to John Heinerman in Heinerman’s Encyclopedia of Fruits and Vegetabless, asparagus helps “to dissolve uric acid deposits in the extremities as well as inducing urination… Asparagus is especially useful in cases of hypertension where the amount of sodium in the blood far exceeds the potassium present. Cooked asparagus also increases bowel evacuations (Heinerman 14).”

Asparagus contains high levels of glutathione, one of the body’s most potent cancer fighters. Glutathione is a protein composed of the amino acids; cysteine, glutamic acid, and glycine. Glutathione helps with detoxification by binding to fat-soluble toxins, such as heavy metals, solvents and pesticides and transforms them into a water-soluble form that can be excreted in the urine.

A controversial e-mail has been circulating for years purporting that asparagus is a cure for cancer. Although asparagus testing indicates that one of its constituents, Asparanin A “shows promise as a preventive and/or therapeutic agent” against human liver cancer (Liu 2009), it still remains that there is no clinical proof that asparagus cures the wide variety of cancers that some people claim.

After studying the research, the truth is in the hands of the individual, as many anecdotes making claims for asparagus as a cure for cancer persist. What harm can be done by consuming Asparagus daily? Surely, there are only benefits because asparagus is so highly nutritious.

The recipe for the controversial asparagus cure recommends using pesticide and preservative free asparagus. Select organic asparagus if possible when using the fresh vegetable. Both Green Giant and Stokley brand foods claim to be free of pesticides and preservatives. This is a way to get a little bit of the benefits of asparagus every day.

Asparagus recipe:

In a food processor or blender, liquefy cooked (cooled) asparagus including the juice and store refrigerated. (Asparagus can be home-cooked or commercially canned.)

The dose equals four tablespoons, morning and evening. This dose can be diluted with water, for a hot or cold drink. Larger doses may be taken but it does not necessarily speed any action, the four tablespoons daily is sufficient. Asparagus capsules can be purchased at vitamin and herbal stores and on the Internet.

Some people have reported improvements in their various conditions in 2 to 4 weeks.

Since consuming more vegetables is a good choice for everyone it may well be worth the effort to put asparagus on your dinner table more of.