health – Page 12 – Girl Who Would be KING on Life, Style and INSPIRATION.

Health MATTERS – packaging claims and misdemeanours

Are grocery labels too promising?

You can hardly grocery shop without being bombarded by products promising you more vitamins, more fiber, more nutrients, more everything. Almost half of all new items that make their way to store shelves carry at least one health claim on their packaging. Below is a listing of reality-check lingo so you know exactly what you’re getting from your favourite foods.

Claim: with Omega-3s

Truth: don’t get too excited as heart-healthy omega-3s get top billing on everything from peanut butter to milk and breads. Some products contain only 32 milligrams of the healthy fat per serving – one tenth the amount in a half ounce of salmon. You’re better off following the American Heart Association’s guidelines, which recommend eating at least two weekly servings (3.5 ounces cooked) of fatty fish like salmon or trout to get the most omega-3s in your diet.

Claim: Good source of Antioxidants

Truth: Packaged foods need to contain only 10 percent of your daily intake of antioxidants, like vitamin A, C, and E, to be considered a “good source,” according to the Food and Drug Aministration. Instead, consume a full spectrum of antioxidants from natural sources like fruits and vegetables. One small carrot, for example, provides more than twice the amount of Vitamin A than a full serving of one antioxidant-enriched cereal does. Aim for four servings of fresh fruits and five servings of veggies per day – the more colourful they are, the higher the antioxidant levels.

Claim: High in Fiber

Truth: Some loaves of bread, energy bars, and even waffles can deliver up to 35 percent of your daily fiber requirement per serving, but much of the added fiber can be man-made or extracted from plants. And while studies have shown that a high-fiber diet may reduce the risk of heart disease, the research applies to naturally occurring fiber. To meet your daily needs, stick to natural sources like bran, oats, berries, and broccoli.

Claim: Made with Whole Grains

Truth: Crackers, breads, and cereals that carry this promise must offer some whole grains (higher in fiber, vitamins, and minerals than their refined counterparts), but companies aren’t obligated to disclose the actual amount, and there’s no required minimum. In fact, one popular brand of “whole-wheat” crackers contains a measly five grams of whole grains per serving – 1/16 of your recommended daily intake. Avoid confusion in the bread aisle by choosing foods that say they’re “100 percent whole grain” – that label ensures that the product contains no refined flours.

Source: Johannah Sakimura for “O”

FUN

Health MATTERS – on the benefits of LAUGHTER

Talking about natural medicine….

Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.

Laughter makes you feel good. And the good feeling that you get when you laugh remains with you even after the laughter subsides. Humor helps you keep a positive, optimistic outlook through difficult situations, disappointments, and loss.

Laughter is a powerful antidote to stress, pain, and conflict. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hopes, connects you to others, and keeps you grounded, focused, and alert.

With so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health.

Laughter is good for your HEALTH:

Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

Best of all, this priceless medicine is fun, free, and easy to use

What’s not to laugh about?

Source: http://www.helpguide.org

FUN

Health MATTERS – Is it a cold or flu?

Springtime is a time you really don’t want to get sick – but let’s face it, no one wants to get sick any time of the year. You feel a tickle in your throat, then a headache coming on, start to sniffle or sneeze, and suddenly you feel really tired. You know you’re coming down with something – but is it a cold, or do you have the flu?

With both conditions your symptoms can include a sore throat, runny nose, headache, body aches, chills, fatigue and nausea. The main difference is that with the flu, you’ll have a temperature above 37.8C (a normal temperature is about 37C but can fluctuate from 36.1 to 37.2 depending on the time of day and physical activity).

Flu symptoms tend to come on suddenly, are more severe and are at their worst for the first three or four days; after that, it can take up to two weeks before you feel better. A cold can linger anywhere from a few days to a few weeks, although one week is typical.

Viruses are the culprits behind both of these illnesses. Did you know that there are more than 200 viruses that can cause cold-like symptons? In contrast, there are just two influenza viruses – A and B, which continually mutate, requiring the flu vaccine to be updated each year in order to protect against the latest strains.

Cold viruses are infectious up to two days before symptoms appear and remain infectious until they’re gone. Influenza, however, is infectious one day before it appears and remains so for up to six days after symptoms develop.

The possibility of science finding a cure for the common cold “just a catch-all phrase for the many different viruses that circulate” is unlikely. Researchers at MIT are working on a drug that kills cells that are infected by all types of viruses, including rhinoviruses (the most common for colds) and influenza, but it will be at least 10 years before it can even be tested on humans.

So, unless you have a pre-existing condition that requires medical attention, “once you get sick with a cold or the flu, you just have to get through it,” says pharmacist Valerie Kalyn, owner of a Shoppers Drug Mart in Calgary. Your best bet is to avoid getting sick in the first place. How easy is this?

A prevention strategy:

Wash your hands often with soap and water for at least 20 seconds at a time, says Marianne Trevorrow, a naturopathic doctor in Victoria and a director at the British Columbia Naturopathic Association. If soap and water aren’t available, a hand sanitizer with at least 60 percent alcohol is the next best thing. Supplementing with vitamin D may also help since a recent study found that people with low levels of D are the most likely to catch colds and flu. Get proper sleep, try to improve your stress levels (easier said than done), the old drink lots of fluids & chicken soup rule seems to hold true and if you must, take an over the counter remedy.

An old-school FIX for the Common Cold : even though over-the-counter decongestants and cough medicines help to relieve symptoms, they won’t speed recovery.

in raw form

elderberry syrup

New-School REMEDY: Elderberry Extract. The purplish extract has been shown to be effective against ten strains of influenza virus, likely by increasing the production on chemical messengers that stimulate the immune system. When adults were given elderberry syrup or a placebo within the first 48 hours of feeling flu symptoms, those who took the elderberry (one tablespoon of the antivaral syrup four times a day) felt better on average four days sooner. Bonus: it tastes a little like blueberry candy.

BE Healthy & Feel Good!

Health + LifeStyle

Health MATTERS – use your common SENSES

To Outsmart STRESS

Stress is here to stay so we need every tool we have to help our bodies deal with it.

The latest research uncovers some surprising new ways to see, sniff, hear, taste and touch your way to better sleep, reduced blood pressure, even lower stress – all backed by real science.

Here’s a sense-by-sense guide.

SMELL

Aromatherapy aficionados have long touted Lavender’s relaxation benefits. It now has company in the feel-good department. A study published in Stress and Health reveals people who regularly breathe in peppermint essential oils are even less stressed (with lower cortisone levels) than those who use lavender. And don’t forget the uplifting scent of citrus. Japanese researchers discovered that inhaling the smell of lemon is an instant mood booster.

TASTE

Ever found yourself at the bottom of a tub of Haagan-Dazs after an intense day? People eat chocolate and candy during times of stress. But if you’re going to indulge, do it mindfully. Of course there are foods that can help you to manage stress without the extra calories. Try combining complex carbs (fruits, veggies, whole grains), lean protein (beans, chicken, fish, eggs) and healthy fats (olive oil, grape-seed-oil, avocado, seeds and nuts) for snacks and meals to balance out blood sugar and stabilize energy levels. A new study from University College London, in the U.K. showed that a daily dose of black tea reduces stress hormones.

HEAR

Brain imaging shows certain music stimulates areas of the brain responsible for emotions. A U.K. sound therapist has used this information to develop the most relaxing music ever recorded (it even slowed listeners’ heart rates). Research at the University of Montreal stressed people out by making them do math in front of an audience. Then they were sent to a silent room while others got to listen to Enya. Only the music listeners didn’t experience a spike in cortisol levels.

SEE

Environmental surroundings can definitely make a big difference to our stress levels. A lot of clutter in your home or office can represent chaos. But it’s not just about tidying up your room -hang a nice picture or paint the walls in your favourite color. Even looking at something as small as a potted plant can help lower stress. A study found out that workers became more productive, had lower blood pressure and felt more focused with a little flora. Another study tracked stress levels in London city workers before and after they went to an art gallery. After soaking up some Matisse and Picasso, the workers returned to their jobs and reported feeling less frazzled. Tests confirmed their cortisol levels dropped.

TOUCH

yes, I'm due for another — yes, I’m due for another of these.

There’s a good reason so many of us book time at the spa when our stress levels max out. The touch of massage has definite relaxation benefits. It also helps when we take a break and make time for ourselves as we tend to carry stress in our neck, shoulder and upper back. Even soothing textures can help – the feel of something soft on our skin (like a plush scarf) can have a calming effect.

How do you relieve STRESS?

Credit – Laura Bickle for Chatelaine

FUN

Health MATTERS – Inflammation Fighters

Why eating certain power foods can help you avoid the disease-causing condition.

Susan Biali (a practicing GP, wellness expert and life coach) explains the connection between food and inflammation. She is also the author of Live a Life You Love: 7 steps to a Healthier, Happier, More Passionate You.

Biali first learned about this connection a decade ago when she visited a dermatologist about her acne condition at the time. This specialist was way ahead of his time: instead of prescribing medication, he asked her what she was eating. He explained that angry, red pimples are a manifestation of inflammation in the body, and that eating certain foods makes acne worse or better. When she took his advice and changed her diet, her skin changed dramatically. Of course, there are different causes for acne so food isn’t always the cure, but as a rule an anti-inflammatory diet should improve redness, inflammation and the overall look of your skin.

Sometimes chronic inflammation is obvious, as with a painful arthritic knee, but it’s typically much more subtle. Inflammation that contributes to heart disease happens at a microscopic level in your arteries. You’ll never notice it or feel it until the condition is severely advanced. The various triggers responsible for this can be stress related, depression, smoking and poor sleep.

You probably heard long ago that eating a Mediterranean-style diet reduces the risk of heart disease. What you might not know is that it’s also a textbook “anti-inflammatory diet” packed with whole foods and low in refined sugars, refined flours, trans fat and red meat – all of which are believed to lead to inflammation. Here are some of the power foods that reduce inflammation, protect you from disease and slow the aging process.

Fatty Fish – like mackerel, salmon, trout and sardines are powerfully anti-inflammatory. In addition to eating fish a couple times a week, taking a high-quality wild fish oil supplement daily is also recommended.

Fruit and Vegetables – deep red berries, broccoli, sweet potatoes, and red & orange peppers are potent anti-inflammatories.

Extra Virgin Olive Oil – this is one of the cornerstones of the Mediterranean diet. Use it in salads, in cooking and for dipping whole grain breads. Don’t go overboard, though; one Tbsp. has about 119 calories and 14 grams of fat! Yes, it’s a good fat,….but can still be fattening.

High-Fibre Whole Grains – refined white flours convert quickly into sugar in your blood, which is inflammatory. Fibre, in contrast, is anti-inflammatory and digests more slowly, avoiding damaging spikes in sugar. A test: if you can easily squish a piece of bread – crusts removed – into a pea size ball, it’s not high fibre. Look for four to six grams of fibre content on the label before buying a “whole-grain” product.

Tumeric – a superstar! It’s active ingredient (this was mentioned in my beauty post) curcumin, comes in supplement form and has been shown to be as potent for easing aches and pains as OTC painkillers such as ibuprofen. I love turmeric rich curries and keep a bottle of the spice in my cupboard.

The scientific support for whole foods just keeps growing. The better you eat, the better you’ll look and feel, and the more likely you’ll enjoy a healthy, inflammation-free life.

An excellent book on the subject:

Conquer Inflammation will give you clear and concise details on exactly how inflammation is generated by your immune system or your fat cells and how it continuously creates havoc in your heart, your brain, your joints, your skin, and your soft tissues. This book will show you how you can end the inflammatory activity in your body without resorting to drugs that may have harmful side-effects. Lifestyle changes, nutritional strategies, and natural supplements can stop the inflammation process without causing more harm to your body. Available on Amazon.com

You can also try a product called “Leaf-Source”LeafSource mineral products are derived from a 100% natural, organic, prehistoric sea-bed deposit dated at about 120 million years old. Agricultural civilizations have long relied on sea beds as vital sources of fertilizer that enrich soils and provide the nutrients in our foods.

We now know that this intricate matrix of naturally occurring organic acids and alkalizing minerals can have a direct beneficial effect on the body ultimately helping the body run more efficiently. http://www.leafsource.com/

If you have other recommendations for fighting inflammation please pass them along.

FUN

Beauty biz – from your PANTRY

Skincare that you can literally eat…..

Double Duty Beauty. From the oatmeal you eat for breakfast to the turmeric in your curries, these kitchen ingredients can work wonders for various skin issues.

Such as….

Eczema:

Worth a try: Coconut Oil

Eczema is an immunological abnormality of the barrier of the skin being deficient. Skin affected by eczema is very dry, red and itchy. Restoring moisture is key, and coconut oil is an excellent moisturizer. It acts as a shield on the epidermis. While some moisturizers and face oils contain coconut oil, you can apply the oil – which can be purchased at health food (and most grocery) stores straight to skin using your fingertips. You can also layer your regular moisturizer on top of coconut oil. Side note: a brow threader said that we can apply coconut oil to help grow the hairs back on eyebrows.

Rosacea:

Worth a try: Oatmeal

Brimming with Vitamin A and E, oatmeal is an anti-inflammatory powerhouse that helps calm irritated skin. It’s also packed with skin-soothing starches and beta-glucans which provide a protective barrier for the skin. Oatmeal that is featured in commercial redness-fighting beauty products is usually the colloidal variety (meaning it has been ground into an extremely fine powder). But you can use regular oatmeal for a homemade mask. Mix ¾ cup (175 ml) of dry oatmeal with ¼ cup (75 ml) of warm water to get a nice, thick paste, and then smooth it onto your face. The mask may not look pretty, but it should feel quite soothing. Once it dries, it will feel itchy – your cue to remove it by rinsing with cold water.

Hyperpigmentation:

Worth a try: Tumeric

Darkened areas on the skin, called hyperpigmentation, can be a sign of internal inflammation. At the root is a biomarker called NF-kappaB (according to Gaetano Morello, a Vancouver naturopathic doctor) which is produced in the body. The more NF-kappaB in your system, the more inflammatory reactions you have. Curcumin, the active ingredient in the spice turmeric, reduces NF-kappaB when taken orally. And a recent study cited in the Australian Journal of Herbal Medicine concluded that “curcumin” has the potential to be used as a whitening agent in treating hyperpigmentation disorders. In the study, consuming curcumin was found to significantly reduce the melanin content in melanin-producing skin cells. While curcumin extracts are most effective (for instance, in the form of a capsule), there is no question that consuming turmeric – and lots of it – daily has positive benefits for those affected by hyperpigmentation. This according to Dr. Morello.

Acne:

Worth a try: Manuka Honey

I did not do my homework when I asked my sister to bring some back for me from her recent trip to Hawaii. I thought it was from there, but it’s actually derived from a plant native to New Zealand and Australia. It is thick and slightly bitter with powerful antibacterial properties. The bacterium that causes acne, (propionibacterium acne) is very sensitive to the antibacterial activity of manuka honey. Research shows that Manuka has a more powerful anti-inflammatory activity than other types of honey. Its unusual antibacterial activity can diffuse across skin and get down into the infection that is causing the acne spots, according to Peter Molan, a professor in biological sciences at the University of Waikato in New Zealand. Molan recommends soaking the pad of an adhesive dressing in the honey and placing this on a single pimple or a small area of pimples. For wide-spread acne, he recommends blending manuka honey with coconut oil (one third honey to two thirds coconut oil); for example 1/3 Tbsp (5 ml) to 2/3 T (10ml), which makes for a healing skin cream. Manuka honey can be purchased at many health food stores, and is typically more expensive than regular honey. It also tastes great on toast, in teas or in yogurt.

For the Body:

Coffee body Scrub – caffeine tightens loose skin, so this scrub acts as an instant slimmer and also helps to slough off dead skin cells to create smoother skin. Recipe: ¼ cup raw sugar, ¼ cup ground coffee, 1 Tbsp. olive oil, 2 Tbsp. coconut oil, 1 Tbsp. sea salt. Blend all ingredients and place in an air-tight container. Keep in the fridge.

Disclaimer: Just want you to know that I don’t keep all of these food items to use only for my skin. I also enjoy eating them. The Girl Who Would be KING.

Credit for recipes: Stacey Stein for best health magazine

FUN

Health MATTERS – What about Frozen foods?

Not ALL frozen food is bad.

Even though it’s home to ice cream and many other convenience foods, don’t race past the frozen-food section thinking it’s filled with only unhealthy foods. Frozen fruit and vegetables are a great alternative to fresh. If they’re flash-frozen at their peak, they retain their nutrients. A neighbour picked fresh wild blueberries last summer and we quickly froze them at their peak and have used them regularly throughout the winter in smoothies & desserts like winter fruit crumble.

Wild caught frozen fish and shrimp are alright too if sodium levels are low and they haven’t been breaded.

As for frozen pizzas, yes, they are quick, but usually one sixth of this kind of pizza contains 40 percent of your daily sodium, and 20 percent of your fat! How many of us can eat just one sixth of this pizza? Instead, buy fresh or frozen whole-wheat crusts or dough, and add your own healthy toppings. That way, you control the amount of cheese and meats you use.

It’s hard to eat healthy all the time because people work and everyone has a different schedule. It is possible though if you go for lean meats, and buy organic or free-range if you can afford it. Boost the flavour of lean meats with rubs and marinades. “Free-range” means they have had room to move around, as opposed to factory animals kept in closed conditions. Organic means they haven’t been treated with antibiotics or hormones.

Carefully reading through labels in the frozen food section will help you choose what you need, and as long as you’re not eating from this section all the time, you should be just fine. A bit of frozen (like peas, for instance) is totally acceptable. Remember, balance is key.

some sauces & soups are good. — some frozen sauces & soups are very good

How many of us have succumbed to trying the new & improved selection of frozen pizzas? Guilty!

Health + LifeStyle

Health MATTERS – How to Maximize your Diet for your Age

Getting older may not always be fun but it’s a part of life and you should make the most of whatever age you happen to be right now. Mistakes made in your 20’s can affect you later on but with a healthy lifestyle of exercise and eating correctly you can turn it around to become the BEST YOU possible – isn’t that what we all strive for?

Our nutritional needs change throughout the years; and depending at what stage of life we’re at, we may want to avoid certain food-related missteps and find out what foods we should be eating more of.

These tips come from dietitians (who specialize primarily in women’s health) on how to make the most of your diet for your specific age group. Of course you can take some of it with a grain of salt – but make it a tiny grain because no matter what age you’re at – too much salt intake is never a good idea.

In your 20s and 30s: work, partying a little (or a lot), thinking of having kids, or chasing after young children – all while trying to fit in a social life. Your energy needs are high, so protein should be a vital component to your diet. Make choices now to lay the foundation for your future health. Get lots of whole grain breads, quinoa and rice; they have been shown to slash the risk of heart disease later. It’s vital that you reach the highest bone density possible during this stage – which means consuming dairy, and other calcium sources. IDEAL FOODS: bananas for magnesiaum (also helps with PMS and to counter sugar cravings). Oranges for vitamin C and to help build collagen in the bones, cartilage, muscle and blood vessels, and helps with the absorption of iron. Spinach for folate, but if you don’t like spinach then any other leafy green vegetable. Fatty fish, Plain Yogurt (helps your body absorb Vitamin D), Protein and Whole Grains which provide stamina and help maintain stable blood sugar levels. MISTAKES TO AVOID: consuming too much caffeine, pop and alcohol (all of these diminish calcium). Not eating regularly throughout the day and cutting out necessary food groups (for example, not eating carbs in an effort to lose weight, or cutting out dairy).

my brain says right but my heart says left

In your 40’s: this is prime time for preventing health issues in later life. You’re probably busier than ever, but you may not be as physically active as you once were. Good-for-you fats found in high-quality mono and polyunsaturated oils (like olive and canola) are great choices. Try to eat more fish, and boost your grain and fibre intake. IDEAL FOODS: lemons for detoxifying, purifying effect on your skin and organs. You can toss slices into a glass of water or hot tea. Fish with the omega-3 fatty acids for helping your skin stay hydrated and they have an anit-inflammatory effect. Eggs which are high in protein and zinc which help the body absorb Vitamin A. Almonds are a “good” fat as they contain vitamin E and calcium. Apples as a source of fibre and protein. MISTAKES TO AVOID: eating too much (change portion sizes), not eating enough protein, eating too many takeout or convenience foods (high in fat & salt) and eating low-fat foods that are high in sugar (read the label and check the amount of sugar). You do need some fat in your diet (it keeps you looking younger) but the right kind.

In your 50’s: Iron becomes less of an issue once you stop having periods so it’s okay to eat protein sources other than red meat. However, you still need plenty of calcium to protect your bones, so load up on dairy and other souces of calcium. The onset of menopause brings a host of changes that can be mildly annoying (body shape, hot flashes, sleeplessness) to debilitating. Now is a good time to boost your intake of antioxidants in order to prevent common chronic conditions that can occur later (cardiovascular disease and the big “C”). Eating plenty of fibre and water are essential for healthy bowels. IDEAL FOODS: Soy contains high levels of phytoestrogens (helps to balance hormones) and tofu is a protein that has been shown to have a positive effect on bone density. Lentils (plant-based proteins) can help to regulate hormones. Fresh vegetables are high in natural fibre and will help prevent fat from being deposited around your stomach. Watermelon and other fruit with a high water content (like apples, grapes) keep up the natural hydration levels in your body. MISTAKES TO AVOID: eating too much as your metabolism slows down, eating mindlessly, drinking too much coffee or alcohol (they worsen sleep and any sleeplessness, anxiety or depression you may be experiencing. Too much spicy food can exacberate hot flashes.

In your 60’s and beyond: Unfortunate as it sounds, the older you are, the more likely you are to develop a chronic ailment like high blood pressure, diabetes, arthritis, etc. Low-salt, nutrient-rich foods are essential for your continued good health. Try to get more omega-3 and 6 such as nuts and seafood as these have been shown to combat memory loss, depression, cancer and Alzheimer’s disease. I know this all sounds pretty depressing but it’s in the numbers – you can help prevent a lot of the ailments or at least help postpone them. Eat yogurt regularly and maintain a high-fibre diet. IDEAL FOODS: blueberries are packed with antioxidants and great for circulation and for healthy brain function. Fatty fish, Macadamia nuts for preventing high cholesterol, Spinach is one of the highest sources of lutein (an antioxidant that can help stave off macular degeneration, a leading cause of visual impairment. MISTAKES TO AVOID: eating too much salt, not drinking enough water, not eating regularly enough (5 small meals throughout the day is better than 3 big meals), eating too much saturated and trans fat which make circulation sluggish and affect brain function. Nobody wants that at any age!

This is my idea of an ideal healthy meal – all in good taste.

And remember, exercise is important for all ages.

Also, while I’m at it:

*Don’t miss listening to “Transforming Health” with host Brad King for the most evocative and informative up-to-the-minute interviews with leading health professionals – Live every Wednesday @ 12PM-PST/3PM-EST on VoiceAmerica.com – #1 internet radio station in North America. Here’s the link: http://www.voiceamerica.com/show/1686/transforming-health

FUN

Health MATTERS – Myths about Juicing

Is everyone still juicing?

For ages I’ve been juicing. At first with a blender, then a George Foreman and finally a Vitamix. Then for no valid reason I took a break from juicing with the intention of getting back to it real soon. There’s something healthily satisfying about a morning routine of downing a concoction of fresh fruit and veggies. I’ve been told so many things over the years about the correct and incorrect way to juice properly to reap all the benefits. Someone told me years ago that I better drink up within the first 15 minutes otherwise all the vitamins will evaporate. Here’s answers to a few questions of late:

Does juice have to be consumed right away?

Answer: Stored in an airtight container, I’m now told that juice can be kept for up to three days. You can even make it the night before (although I prefer first thing in the morning) and have it for breakfast, or take it to work the next day.

What to do with all that pulp?

Answer: For every serving of juice, you get up to four cups of pulp. Right now I no longer worry about this as the Vitamix tends to process all of the pulp which is the main reason I bought it (also to make sorbets), so don’t just toss it – it may not look appealing, but it contains a lot of fibre and flavour. Try adding carrot, zucchini, beet or ginger pulp to muffins for a nutritious boost, or cucumber pulp to a veggie dip. You can even toss frozen pulp (I’ve frozen it in ice cube trays) into soups and stews.

Should you peel your produce first?

Answer: It’s best to leave peel on for most produce (especially organic) because that’s where a lot of the nutrients thrive. Did you know that the flavonoids found in apple peel can help with weight loss?

If you don’t have a juicer, will a blender suffice?

Answer: Blenders are great for making smoothies – not so much for making juice. A juicer is designed to extract and separate the liquid from the pulp of fruits and vegetables. A blender, on the other hand, will purée the entire mix.

What else should you incorporate with your juice?

Answer: How about fresh herbs? Toss immune-boosting garlic into a savoury veggie juice, or add basil or parsley for extra flavour. Or, fresh spices…a thumb-sized chunk of ginger root is a great way to add flavour while giving your immune system a quick pick-me-up. Fresh turmeric and cinnamon help with digestion. Chia Seeds – these omega-3-rich seeds don’t look like much dry, but when added to juice they absorb the liquid and become plump and full of flavour. Toss a couple of Tablespoons in for extra crunch.

AND:

**Don’t miss listening to “Transforming Health” with host Brad King for the most evocative and informative up-to-the-minute interviews with leading health professionals – Live every Wednesday @ 12PM-PST/3PM-EST on VoiceAmerica.com – #1 internet radio station in North America. Here’s the link: http://www.voiceamerica.com/show/1686/transforming-health

FUN

health MATTERS – Diet RULES to flawless skin

We’ve all done it: overdosed on movie theater popcorn or pizza and woken up the next morning feeling bloated but what you don’t realize is that a sprinkling of pimples a few weeks later can be traced back to your onetime indiscretion.

Now, armed with new research on the biochemical processes of digestion, scientists, clinicians, and dermatologists are revisiting the idea that a healthy diet is the key to a glowing, acne-free complexion. Save face by eating right. Here, experts tell us what foods to eat for a flawless visage.Be IN THE CLEAR:

Move over, MILK: the mix of growth hormones, proteins, and testosterone precursors like 5-alpha-androstanedione – the stuff that makes it an effective growth agent for babies – can tamper with adults’ hormone levels, which critics argue leads to acne and health problems like diabetes. The reason? Milk bumps up cell proliferation and sebum production, resulting in clogged pores. If you’re acne prone, Danby advises avoiding milk for at least six months, and trying unsweetened vitamin D – supplemented almond, rice, coconut, hemp or soy milks instead. I prefer a mix of almond & coconut with granola/ cereal.

Skip Starchy Carbs: Refined carbs increase insulin secretion, which is thought to promote acne by helping testosterone clog pores and ramp up oil gland secretion. An occasional croissant won’t hurt, but eat processed carbs daily and you’ll notice problems. So swap your lunchtime sandwich for a leafy green and lean protein.

Fill up on Fruit: Experts say that acne is a disease of post-industrial Westerners: In countries where natives eat just fruits, vegetables, nuts, and lean proteins, it hardly exists, thanks in part to the population’s low levels of free radicals and high concentrations of antioxidants. We’ve heard about the connection between free radicals and wrinkles, but a 2012 study published in the Journal of Drugs in Dermatology found that oxidative stress, or damaging cellular activity, in pores allows acne-causing bacteria to flourish. When cravings hit, try eating produce and drink green tea for its free-radical busting polyphenols.

Go with your Gut: Your skin and digestive tract are linked, says cardiologist and cleanse expert Dr. Alejandro Junger, author of the best-selling book Clean; your facial skin merges with your lips and mouth, which connect the esophagus, stomach, and intestines. “If you want beautiful skin,” says Junger, “you need a beautiful gut.” Take a probiotic daily to replenish healthy bacteria, like Lactobacillus acidophilus, or add natural sources, like tempeh, into your diet.

Get Fishy: The heart and brain health benefits of Omega-3 fatty acid DHA found in salmon, haddock, and sardines have gotten lots of attention. But according to a study published in the journal of Lipids in Health and Disease, another fatty acid, EPA, seems to inhibit pro-inflammatory compounds, like prostaglandins, which can act as a “starter gun” for acne. Aim for 6 ounces of fish a week, says naturopathic physician Dr. Alan Logan, co-author of Clear Skin Diet.

Credit: Joanne Chen for Marie Claire Beauty