IBS: The Foods You Can Eat

Many people with irritable bowel syndrome (IBS) feel unable to eat various foods because of the unpleasant way their bodies respond. While some foods may be problematic, there are still many foods that people with IBS can safely eat. Dining out may still be enjoyable and patients’ diets can consist of a wide range of foods.

If you have IBS, you may be able to minimize symptoms triggered by foods with a healthy, balanced diet of three meals and 2-3 snacks a day. It is important to ensure your diet is rich in fibre, low in fat, and includes lots of fruits and vegetables.

It is very important to note that IBS and diet is a very individual thing in that what works for one person with IBS might not work for someone else. However, over time, patients, dietitians, and doctors have identified some foods that seem to cause problems for a number of people. We encourage you to eat a wide variety of foods and some of these suggestions might work for you. However, if these suggestions cause a negative reaction, then you should avoid them.

Diet Suggestions:

• Eat all cooked vegetables, except perhaps cabbage, cauliflower, and broccoli – which might cause too much gas – however, if they are your favourite foods and they don’t cause problems for you, then go for them too. 
• Try fruits without the skins. Some people might have problems with melons, apples, and citrus fruits. 
• Some IBS patients benefit from increasing the fibre content of their diet. When it comes to fibre, increase this slowly and ensure a water intake of 1.5-2L/day. 
• Bran fibre may aggravate some symptoms of IBS so be alert for any negative reactions to this food. 
• Usually people with IBS can tolerate bread, pasta, rice, bagels, and crackers, in any variety including rye, whole wheat, white, gluten free, etc. Some find seeds challenging, but experiment to see if they bother you or not. 
• Dairy products only cause problems for people who are lactose intolerant, so enjoy these products freely. If you have lactose intolerance as well as IBS, you could try lactose-free products or a Lactaid® pill. 
• Enjoy all meat, chicken and fish. 
• Some people have problems with heavily spiced, sauced, or fried foods. 
• Try choosing these snack foods: pretzels, baked potato chips, rice cakes, frozen yogurt, low fat yogurt, and fruit. 
• Look for low-fat items to enrich your diet. 
• For the foods that are potential IBS symptom triggers for you, try introducing them back into your diet by having a small portion and choosing only one trigger food at a time. 
• A good trick for some people is to take 1-3 tsp or three capsules of a soluble fibre supplement before a potential trigger meal. The supplement may protect against developing symptoms. Be sure to go slowly when adding fibre to your diet. 
• Prepare foods by grilling, broiling, baking, or steaming with little to no oil. Try using a cooking spray in place of oil.

When it comes to eating out, try to choose foods that would be the most similar to what you would eat at home. Order sauces and dressings on the side, avoid fried food, ask for limited spices, avoid foods that are oil-heavy, have a small portion of dessert, and don’t overeat!

When you are at a party or a friend’s house, if possible, let the host know your food preferences and needs, but if you cannot, then stick with the food you know you are safe with and have only a small portion of a known trigger food. If you are still hungry, eat when you get home.

Although, IBS can be challenging when it comes to food, it is important to take the perspective that there are still many foods to enjoy. Most importantly, start with a balanced and regular diet and then try the foods discussed above. If you are still experiencing symptoms, keep a food-symptom diary to help rule out the trigger foods and point out your safe foods. Most importantly… Enjoy and Bon Appetit!

http://www.badgut.org/information-centre/health-and-nutrition/ibs-the-foods-you-can-eat-1.html

Ten delicious health benefits of eating more avocado

Would you believe that the avocado is considered by many nutritional experts to be a perfect food? It's considered a superfood by many.

Surprise, it's not really a vegetable, it's a fruit. In areas south of the border, it's often called the alligator pear because of its shape and dark green roughly textured skin.

Though avocados are heavy in calories, those are nutrient dense calories. And the fats are heart healthy monounsaturated fats and omega-3. Besides actually being healthy, there are many ways to enjoy avocado, from a few guacamole recipes to mixing into salads and to using it as a meat substitute for sandwiches.

It may be ideal to always buy organic, but you don't have to with avocados. So far none are GMO, and the Environmental Working Group (EWG) has non-organic avocados in their "clean 15" list with mostly no detectable pesticide residue.

Avocado's health benefits

(1) Healthy brain: Dr. Daniel G. Amen, author of Change Your Brain, Change Your Life considers avocados as one of the top brain-healthy foods that can help prevent Alzheimer's Disease. The folate in avocado contributes to preventing the formation of brain tangles that are considered a factor for Alzheimer's.

Avocados combine brain healthy omega-3 fatty acids with natural vitamin E, which has been clinically proven to prevent Alzheimer's disease from progressing and even reversing it in its earliest stages.

(2) Healthy heart: Avocados are rich in monounsaturated fats that boost heart health and help lower blood pressure. Avocado monounsaturated fats contain the phytonutrient beta-sitosterol, which was clinically proven to lower LDL and triglyceride blood levels while raising HDL.

Avocados' vitamin B6 and the natural folic acid from their high amount of folate help regulate homocysteine, which if high is a harbinger of bad heart health. The natural vitamin E and the master antioxidant glutathione in a base of avocado's monounsaturated fat's oleic acid are also recognized heart health boosters.

(3) Pregnancy: Folic acid is commonly recommended for pregnant women to help the fetus develop its brain and other vital organs. But some health experts consider synthetically extracted folic acid a problem. They recommend using natural folate for its folic acid content instead.

Folate also reduces stroke risk, according to a study of people who eat folate rich foods.

(4) Eye health: Avocado contains the carotenoid leutein, an antioxidant that specializes with protecting the eyes from oxidative stress damage leading to poor vision, cataracts, and macular degeneration.

(5) Blood pressure: re.The combination of avocado's high potassium content, 30 percent more than banana, with omega-3 and oleic acid are beneficial toward reducing blood pressure.

(6) Blood sugar: Avocado's monounsaturated fats can prevent or reverse insulin resistance, a source of type 2 diabetes. The high soluble fiber of avocado helps prevent blood sugar spikes.

(7) Anti-inflammatory: Inflammation is considered the basis of most non-contagious diseases. Avocados have an abundance of plant phytonutrient polyphenols and flavonoids, which have been discovered as anti-inflammatory agents.

(8) Anti-aging: The master antioxidant glutathione supports the liver and the nervous system. It is responsible for replenishing and recycling other antioxidants in the body. It is vital for a strong immune system, and avocado is one of the few foods that contain a considerable amount of glutathione.

(9) Digestion: Nutrients and enzymes in avocado reduce inflammation in the stomach and small intestine's mucous lining. This also improves the body's ability to absorb carotenoids and nutrients.

A study's participants who ate salads with avocados absorbed five times the amount of carotenoids than those who did not include avocados. Carotenoids include beta carotene and lycopene. Beta carotene is a precursor to vitamin A, and lycopene is a compound that reduces stroke and prostate cancer risks.

(10) Cancer: Avocados can help protect against prostate and breast cancers.

Had enough? Go get some avocados and enjoy them with sea salt, olive oil and lemon or vinegar or whatever way you find pleasurable.

http://www.naturalnews.com/040067_avocado_cancer_prevention_superfood.html#ixzz2rK3JrtP6

25 POWERFUL REASONS TO EAT BANANAS

By JB Bardot, NaturalNews

You'll never look at a banana the same way again after discovering the many health benefits and reasons to add them to your diet. Bananas combat depression,  make you smarter, cure hangovers, relieve morning sickness, protect against kidney cancer, diabetes, osteoporosis and blindness. They can cure the itch of a mosquito bite and put a great shine on your shoes.

If you think bananas are just for monkeys, think again.

1.            Bananas help overcome depression due high levels of tryptophan,

               which is converted into serotonin -- the happy-mood brain

               neurotransmitter.

2.            Eat two bananas before a strenuous workout to pack an energy punch

               and sustain your blood sugar.

3.            Protect against muscle cramps during workouts and night time leg

               cramps by eating a banana.

4.            Counteract calcium loss during urination and build strong bones by

               supplementing with a banana.

5.            Improve your mood and reduce PMS symptoms by eating a banana,     

               which regulates blood sugar and produces stress-relieving relaxation.

6.            Bananas reduce swelling, protect against type II diabetes, aid weight

               loss, strengthen the nervous system, and help with the production of

               white blood cells, all due to high levels of vitamin B-6.

7.            Strengthen your blood and relieve anaemia with the added iron from

               bananas.

8.            High in potassium and low in salt, bananas are officially recognized by

               the FDA as being able to lower blood pressure, and protect against heart

               attack and stroke.

Eating bananas aids digestion

9.            Rich in pectin, bananas aid digestion and gently chelate toxins and

               heavy metals from the body.

10.          Bananas act as a proAcid Reflux, biotic, stimulating the growth of friendly bacteria in

               the bowel. They also produce digestive enzymes to assist in absorbing

               nutrients.

11.          Constipated? High fiber in bananas can help normalize bowel motility.

12.          Got the runs? Bananas are soothing to the digestive tract and help

               restore lost electrolytes after diarrhoea.

13.          Bananas are a natural antacid, providing relief from acid reflux,

               heartburn and GERD.

14.          Bananas are the only raw fruit that can be consumed without distress to

               relieve stomach ulcers by coating the lining of the stomach against

               corrosive acids.

Natural cures from a simple banana

15.          Eating bananas helps prevent kidney cancer, protects the eyes against

               macular degeneration and builds strong bones by increasing

               calcium absorption.

16.          Bananas make you smarter and help with learning by making you more

               alert. Eat a banana before an exam to benefit from the high levels

               of potassium.

17.          Bananas are high in antioxidants, providing free radicals and protection

               from chronic disease.

18.          Eating a banana between meals helps stabilize blood sugar and reduce

               nausea from morning sickness.

19.          Rub a bug bite or hives with the inside of the banana peel to relieve

               itching and irritation.

20.          Control blood sugar and avoid binging between meals by eating a

               banana.

21.          Eating a banana can lower the body temperature and cool you during a

               fever or on a hot day.

22.          The natural mood-enhancer tryptophan, helps to relieve Seasonal

               Affective Disorder (SAD).

23.          Quitting smoking? Bananas contain high levels of B-vitamins as well as

               potassium and magnesium speed recovery from the effects of

               withdrawal.

24.          Remove a wart by placing the inside of a piece of banana peel against

               the wart and taping it in place.

25.          Rub the inside of a banana peel on your leather shoes or handbag and

               polish with a dry cloth for a quick shine.

Oh, and remember -- bananas make great snacks and delicious smoothies.

Now you know why monkeys are so happy. Eat a banana!

http://foodmatters.tv/articles-1/25-powerful-reasons-to-eat-bananas

Cholesterol & Triglycerides Health Center

You may have heard that exercise is one of the best ways to lower your cholesterol. But how does it work? And what type of exercise is most effective?

The Exercise-Cholesterol Link

Researchers aren't entirely sure how exercise lowers cholesterol, but they are beginning to have a clearer idea. "Lots of people, even lots of doctors, assume that exercise lowers cholesterol," says Amit Khera, MD, director of the University of Texas, Southwestern, Medical Center's Program in Preventive Cardiology. "But until recently, most of us weren't sure just what the connection was."

One way exercise can help lower cholesterol is by helping you lose -- or maintain -- weight. Being overweight tends to increase the amount of low-density lipoprotein (LDL) in your blood, the kind of lipoprotein that's been linked to heart disease.

Part of the confusion about the effect of exercise on cholesterol stems from the fact that most early cholesterol studies focused on both exercise and dietary changes, making it hard to tease out which of these factors was actually making the difference. But recent studies have more carefully examined the effect of exercise alone, making it easier to evaluate the relationship between exercise and cholesterol.

Researchers now believe there are several mechanisms involved. First, exercise stimulates enzymes that help move LDL from the blood (and blood-vessel walls) to the liver. From there, the cholesterol is converted into bile (for digestion) or excreted. So the more you exercise, the more LDL your body expels.

Second, exercise increases the size of the protein particles that carry cholesterol through the blood. (The combination of protein particles and cholesterol are called "lipoproteins;" it's the LDLs that have been linked to heart disease). Some of those particles are small and dense; some are big and fluffy. "The small, dense particles are more dangerous than the big, fluffy ones because the smaller ones can squeeze into the [linings of the heart and blood vessels] and set up shop there," says Khera. "But now it appears that exercise increases the size of the protein particles that carry both good and bad lipoproteins."

How Much Exercise Does It Take To Lower Cholesterol?

Exactly how much exercise is needed to lower cholesterol has been a matter of some debate. In general, most public health organizations recommend, at a minimum, 30 minutes per day of moderate to vigorous exercise , such as walking, jogging, biking, or gardening.

But a 2002 study by researchers at Duke University Medical Center found that more intense exercise is actually better than moderate exercise for lowering cholesterol. In a study of overweight, sedentary people who did not change their diet, the researchers found that those who got moderate exercise (the equivalent of 12 miles of walking or jogging per week) did lower their LDL level somewhat. But the people who did more vigorous exercise (the equivalent of 20 miles of jogging a week) lowered it even more.

How Much Exercise Does It Take To Lower Cholesterol? continued...

The people who exercised vigorously also raised their levels of high-density lipoprotein (HDL) -- the "good" kind of lipoprotein that actually helps clear cholesterol from the blood. "We found it requires a good amount of high intensity exercise to significantly change HDL," saysWilliam Kraus, MD, an assistant professor of medicine at Duke and the lead author on the study. "Just walking is not enough."

According to Kraus's findings, however, even though moderate exercise was not as effective in reducing LDL or increasing HDL, it did keep cholesterol levels from rising.

Bottom line? Some exercise is better than none; more exercise is better than some.

How Much Will It Help?

Just how much of an effect exercise has on cholesterol is also a matter of debate. "We've found that the people who benefit the most are those who had the worst diet and exercise habits to begin with," says Roger Blumenthal, MD, director of the Ciccarone Preventive Cardiology Center at Johns Hopkins University. "Some of those people reduce their LDL by 10-15% and increase their HDL by 20%."

Getting Started

If you haven't been exercising regularly already, it's important to start slowly. Be sure to check in with your doctor, so that he or she can evaluate your current cardiovascular health. This could mean blood tests or a treadmill test to see how your heart reacts when you exercise.)

Once you're cleared to begin working out, follow these guidelines:

• Choose a form of exercise you can do for 10-20 minutes at a time, with at least moderate intensity, such as walking, biking, swimming, jogging, or using an exercise machine at low speed).
• Know that while the intensity may be moderate, the "exercise volume," which means the amount of time you spend exercising, has to be pretty high. The American Heart Association recommends working up to 30 minutes of physical activity per day, or 60 minutes per day if you're also trying to lose weight. Remember: you can get your exercise in 10 minutes increments if need be, as long as it adds up to 30 minutes by the end of the day.
• Find an activity you love, whether it's walking your dog, playing tag with your kids, swimming laps at a pool, or bicycling through your community. Finding a buddy to exercise with can be helpful, too, both for moral support and to help make exercise more enjoyable.
• Even better, find several activities you love, so you can vary your routine. This helps you exercise more than one set of muscles, as well as enjoying different work-out environments.

Of course, exercise alone won't guarantee a low cholesterol level. Genetics, weight, age, gender, and diet all contribute to an individual's cholesterol profile. The most effective way to ensure a healthy cholesterol level is to modify your diet and, if need be, take cholesterol-lowering medications.

But exercise has many advantages beyond lowering cholesterol. Exercise has been shown to keep bones strong, reduce the risk of cancer, diabetes, stroke, and obesity, and to improve mood. "Even if the improvements in your cholesterol profile are modest, there are many, many other benefits," says Blumenthal.

http://www.webmd.com/cholesterol-management/features/exercise-to-lower-cholesterol?page=2

Chocolate And Red Wine 'Can Beat Diabetes'

British scientists say plant compounds in chocolate and and red wine may protect people against diabetes.

                                                                                                                                                                         

By Emma Birchley, Sky News Correspondent

Scientists have identified just how powerful some unlikely food and drinks can be in preventing the most common form of diabetes.

Dark chocolate, berries and even red wine contain flavanoids and now it has emerged that eating high levels of the compounds can provide protection from type 2 diabetes by helping the body regulate sugar levels.

Professor Aedin Cassidy has led the research at the University of East Anglia in Norwich.

She said: "Small changes to the normal diet you have can have significant effects on prevention efforts.

"We show that one portion of berries every day can help you control your blood sugar levels but also prevent you having a heart attack."

The study involved 2,000 women keeping a diary of all the food and drink they consumed and blood samples being analyzed.

It revealed flavanoids help regulate levels of insulin, the hormone which controls glucose in the body. They also seemed to help prevent chronic inflammation.

                                                                                                                                                                      

Scientists' next trial will focus on red berries

Diabetes affects 2.9 million people in the UK and it is thought a further 850,000 may be unaware they have it.

Around 90% of those with the illness have type 2 diabetes, often associated with obesity, and it is this type that flavanoids could help guard against.

The study, also the work of King's College London, has shown that tea, certain herbs, celery, apples and oranges also contain the substances.

But there are warnings about overdoing the chocolate and wine when finding ways to consume flavanoids.

Dietician Dr Sarah Schenker said: "This is another study that strengthens what we know about them in our diet. They have already been shown to be powerful against cancer and heart disease.

"But there is always a tipping point with things like chocolate, red wine and even coffee ... too much outweighs the benefits."

The best flavanoids of all are anthocyanins that give fruit like berries and grapes and vegetables like aubergines their distinctive red or dark blue colouring. Flavones have also been shown to have an impact.

The next trial will focus on berries. And with cases of diabetes set to soar in the years ahead, an improvement in understanding of the disease cannot come soon enough.

http://news.sky.com/story/1197707/chocolate-and-red-wine-can-beat-diabetes 

How Does Selenium Impact Your Health

Selenium is a micro nutrient but has mega benefits for the body

A micro idea has become a farming revolution in Rajasthan, an Indian state.  A team of farmers and agriculture experts visited Israel, to study the technical feasibility and economic viability of growing olives in the desert. According to their recommendation, a pilot project was initiated by the government. Today the tiny project has become a roaring success, and has turned the desert state into an olive oasis.

I can very well read your thoughts; she talks about olives, deserts and oasis and nothing about selenium. Oh! Please be patient and read on. Selenium is a micro mineral meaning it is required in very small amounts by the body. Though it is a micro mineral it has a major influence on the body. Hope you got the link from our introduction.

Selenium prevents oxidative stress by working together with vitamins E, C, B3 and glutathione. Now, this oxidative stress is a very dangerous thing because it can cause blood vessel damage and rheumatoid arthritis. If the diet is deficient in selenium it can lead to the above said illnesses. Selenium helps to prevent cancer.

The WH foods states that selenium plays a role in prevention and treatment of acne, asthma, colorectal cancer, cervical dysplasia, oesophageal cancer, HIV/AIDS, infertility in men, ovarian cysts, multiple sclerosis, Parkinson’s disease, periodontal disease, psoriasis, rheumatoid arthritis, sudden infant death syndrome and stomach cancer. Whew! That was a lot of diseases.

The ways to detect the deficiency of selenium includes weakness or pain in muscles, the skin and hair becomes discoloured and the finger nail beds become white. Both men and women need 55mg of selenium per day. If you are eating a well-balanced meal, you can be rest assured about your selenium supply.

Now, let us see the foods that are rich in selenium.  Excellent sources of selenium include Brazil nuts, button mushrooms, cod, shrimp, tuna, halibut, salmon and mustard seeds. The good sources of selenium include wheat germ, shell fish, butter, sunflower seeds, garlic and liver. Eggs, chicken, lamb, barley, turkey and oats also contain selenium. See, I have searched far and wide in the internet to give all the possible sources of selenium. Hope you include all these foods in your diet.

Selenium also helps in the proper maintaining of thyroid function, enhances the working of immune system and helps in the healthy growth of hair. Selenium prevents loss of brain function as we get older. Scientists have found that selenium should be supplied to the brain for a long period of time to impact the brain function. If you are not eating a balanced diet, start eating a healthy balanced diet from today and enjoy a healthier tomorrow.

https://exploreb2b.com/articles/how-does-selenium-impact-your-health

What are the health benefits of carrots?

                              Carrots are rich in vitamin A.
Carrots are often thought of as the ultimate health food. You were probably told to "eat your carrots" by your parents and you probably tell your kids the same thing, and when asked why, you explain, "Because they're good for you!"

But how did the carrot get such a good reputation and why exactly are the root vegetables so good for our health?

It is believed that the carrot was first cultivated in the area now known as Afghanistan thousands of years ago as a small forked purple or yellow root with a woody and bitter flavor, resembling nothing of the carrot we know today.¹

Purple, red, yellow and white carrots were cultivated long before the appearance of the now popular orange carrot, which was developed and stabilized by Dutch growers in the 16th and 17th centuries.¹

The modern day carrot has been bred to be sweet, crunchy and aromatic.

This Medical News Today information article on carrots provides a nutritional brealdown of the vegetable and an in-depth look at its possible health benefits, how to incorporate   carrots into your diet and any potential risks when consuming carrots.

Nutritional Breakdown of Carrots

According to the United States Department of Agriculture, one medium carrot or ½ cup of chopped carrots is considered a serving size. One serving size of carrots provides 25 calories, 6 grams of carbohydrate, 3 grams of sugars and 1 gram of protein.

Possible Health Benefits of Carrots

An overwhelming body of evidence exists suggesting that increased intake of antioxidant-rich fruits and vegetables reduce cancer and cardiovascular disease risks, carrots included.

Cancer: A variety of dietary carotenoids have been shown to have anti-cancer effects due to their antioxidant power in reducing free radicals in the body.

Lung Cancer: One study found that current smokers who did not consume carrots had three times the risk of developing ling cancer compared with those who ate carrots more than once a week.²

Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population.³

Leukemia: Carrot juice extract was shown to kill leukemia cells and inhibit their progression in a 2011 study.⁴

Prostate Cancer: Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition.⁵

Vision: According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.⁶

Studies have shown that it is unlikely that most people will experience any significant positive changes in their vision from eating carrots unless they have an existing vitamin A deficiency, which is common in developing countries.

So where did all the hype surrounding carrots and vision come from? During World War II, the British Royal Air Force started an advertising campaign claiming that the secret to their fighter pilots clear, sharp vision was carrots. Realistically, the fighter pilot's accuracy was due to a new radar system the British wanted to keep secret from the Germans, but the rumor spread and remains popular today.

Other possible benefits: The antioxidants and phytochemicals in carrots may also help with blood sugar regulation, delay the effects of aging, and improve immune function.

Incorporating Carrots into Your Diet

Carrots can be found in supermarket year-round, but are available locally during their biannual seasons in the spring and fall. They are a versatile vegetable and commonly eaten raw, steamed, boiled, roasted and as an ingredient in many soups and stews. They can be bought fresh, frozen, canned or even pickled.

Carrots are best stored in the refrigerator in a sealed plastic bag. If the greens are still attached to the top of the carrot, remove them before storing to prevent the greens from drawing out moisture and nutrients from the roots. Carrots should be peeled and washed before consuming.

Shredded carrots can be used in coleslaw, on salads, in wraps or as an ingredient in baked goods such as cakes and muffins due to their sweet flavor.

Carrot sticks or baby carrots make for a great snack and are often a popular vessel for herbed dips and hummus and on variety vegetable trays.

Carrots are a popular vegetable to juice because of their sweet mild flavor.

Eating carrots raw or steamed provides the most nutritional value.

Precautions

Overconsumption of vitamin A can be toxic to humans, but is unlikely to be achieved through diet alone (most vitamin overconsumption occurs by supplementation).

Overconsumption of carotene may cause a slight orange tinge in skin color but is not harmful to health.⁷

^{http://www.medicalnewstoday.com/articles/270191.php}

The Incredible Health Benefits to You of Traditionally Fermented Foods

By Nancy Lee Bentley

Self-serve olive bars are becoming so popular in many Washington supermarkets that storeowners are now offering expanded "antipasto" bars, heaped high with pickles, pickled peppers, mushrooms, artichokes and other tangy pickled and marinated foods, according to The Seattle Times.

This growing trend in both health/natural and regular commercial supermarkets across the country is theoretically good news for health-conscious consumers looking to increase their digestive, cardiovascular and immune health, since these traditionally lacto-fermented foods are some of the oldest and healthiest on the planet. Yet, the key phrase you absolutely must watch for if you want to achieve the amazing health benefits is traditionally lacto-fermented, as not all of these tasty condiments are created equal.

The Wonderful Health Benefits of Traditionally Lacto-Fermented Foods

Olives, pickles, grass-fed cheese, wine, yogurt, sauerkraut and the seasoned, aged sausages the French call "charcuterie" are some of this category's most popular delicacies.

Though the term "fermented" sounds vaguely distasteful, the results of this ancient preparation and preservation technique -- produced through the breakdown of carbohydrates and proteins by microorganisms such as bacteria, yeasts and molds -- are actually delicious. Even more so, they are so beneficial to overall health that some of these "functional foods" are now considered to be "probiotics," increasing your overall nutrition, promoting the growth of friendly intestinal bacteria, and aiding digestion and supporting immune function, including an increase in B vitamins (even Vitamin B12), omega-3 fatty acids, digestive enzymes, lactase and lactic acid, and other immune chemicals that fight off harmful bacteria and even cancer cells.

Beware the BIG Difference Between Healthy Fermented Foods Versus Commercially Processed

Fermentation is an inconsistent process --almost more of an art than a science -- so commercial food processors developed techniques to help standardize more consistent yields. Technically, anything that is "brined" in a salt stock is fermented, but that's where the similarity ends, as each type of fermented food has specific, unique requirements and production methods.

Refrigeration, high-heat pasteurization and vinegar's acidic pH all slow or halt the fermentation and enzymatic processes. "If you leave a jar of pickles that is still fermenting at room temperature on the kitchen counter, they will continue to ferment and produce CO2, possibly blowing off the lid or exploding the jar," explains Richard Henschel of Pickle Packers International, which is why, of course, all "shelf-stable" pickles are pasteurized.

It's probably not surprising that our culture has traded many of the benefits of these healthy foods for the convenience of mass-produced pickles and other cultured foods. Some olives, such as most canned California-style black olives, for instance, are not generally fermented, but are simply treated with lye to remove the bitterness, packed in salt and canned. Olive producers can now hold olives in salt-free brines by using an acidic solution of lactic acid, acetic acid, sodium benzoate and potassium sorbate, a long way off from the old time natural lactic-acid fermenting method of salt alone.

Some pickles are simply packed in salt, vinegar and pasteurized. Many yogurts are so laden with sugar that they are little more than puddings. Unfortunately, these modern techniques effectively kill off all the lactic acid producing bacteria and short-circuit their important and traditional contribution to intestinal and overall health.

How to Make Sure You are Getting the Incredible Health Benefits of Lacto-Fermented Foods

As fermented foods expert Sally Fallon asks in Nourishing Traditions, with the proliferation of all these new mysterious viruses, intestinal parasites and chronic health problems, despite ubiquitous sanitation, "Could it be that by abandoning the ancient practice of lacto-fermentation, and insisting on a diet in which everything has been pasteurized, we have compromised the health of our intestinal flora and made ourselves vulnerable to legions of pathogenic microorganisims?" Like the $2.97 gallon jars of dill pickles Vlasic sells at a loss at Walmart, are we undermining our health and even economic well-being by our insistence on "more, faster and cheaper?"

You can still find some healthy traditional varieties. The stronger-flavored, traditional Greek olives you are most likely to find on olive bars are not lye-treated and are still alive with active cultures. So are "overnights," the locally-crocked fresh pickling cukes made in local delis every few days, as well as the pickles, sauerkraut and other fermented foods you make yourself at home. Generally, the more tangy and stronger the flavor (not counting any added jalapeño or other hot pepper flavorings), the more likely that the food will still have active and beneficial lactobacteria.

So how can you be sure if you are getting the benefits of these active, fermentation cultures? For one thing, you can make your own. Olives, sauerkraut, miso, crèmefraîche -- these are some of the recipes and ingredients I created to be right in line with Dr. Mercola's dietary program that you will find in his book, "Dr. Mercola's Total Health Program."

In addition to being good for individual metabolic types, reducing carbohydrates and cholesterol, strengthening digestion and immune systems, and even proactively helping us fight off and prevent disease, these foods are a lot simpler, easier to prepare and enjoy than you might think.

So in "Dr. Mercola's TOTAL HEALTH Program," we've demystified the process for you, providing an entire chapter, in fact, devoted to simple, health-enhancing "Raw, Sprouted and Fermented Foods." This means double dividends for you: foods that taste good and are actually incredibly good for you, as well.

Check out "Dr Mercola's TOTAL HEALTH Program,'' including the Table of Contents and List of Recipes, as it is a sure way to make your New Year a happy and healthy one. Dr. Mercola guarantees the book or your money back for the rest of your life for a reason -- it WILL improve your health while pleasing your taste buds. Now, please pass that relish tray!

By Dr. Mercola

The preceding article on the very important topic of the benefits of traditionally fermented foods is by Nancy Lee Bentley. The more I study health, the more I have come to appreciate how crucially important the bacteria in your gut are. The website Green Med Info1 has assembled an amazing list of more than 200 studies, which together explore more than 170 diseases which can be helped or treated with probiotics. The conditions include:

• Irritable bowel syndrome
• Atopic dermatitis
• Diarrhea
• Allergic rhinitis
• And even the common cold!

Eating sugar nourishes pathogenic bacteria, yeast and fungi in your gut. One of the major results of eating a healthy diet, low in sugar, is that you cause your beneficial gut bacteria to flourish, and they secondarily perform the real "magic" of restoring your health. You may have noticed that probiotics are now featured in articles about all sorts of health problems, including obesity, diabetes, depression, and heart disease.

As explained by Russian neurologist Dr Natasha Campbell-MicBride, a woman's gut flora can also influence the health of her child. If your child's gut flora is compromised from birth, he may have an increased risk for adverse vaccine reactions.

Fortunately, you can easily screen for this imbalance, and if it is found, all immunizations should be avoided until it is corrected with strategies that are comprehensively described in Dr. McBride's book, Gut and Psychology Syndrome. This bookshould be, in my opinion, required reading for ALL parents and parents-to-be. The simple and inexpensive screening she suggests could prevent a lifetime of suffering for you and your child. All in all, the research into probiotics indicates that probiotic supplementation is probably more important than taking a multi-vitamin; in fact, its true importance for your health is likely right up there with vitamin D.

Fermented foods are the most potent source of beneficial bacteria, and these probiotics are some of the best chelators available, capable of drawing out a wide range of toxins and heavy metals. According to Dr. McBride, the GAPS Nutritional Protocol restores your own detoxification system in about 90 percent of people, and the fermented/cultured foods are instrumental in this self-healing process. Making your own fermented vegetables is inexpensive and less complicated than you might think. To learn how, please review the following interview with Caroline Barringer.

http://www.youtube.com/watch?feature=player_embedded&v=hy87TnyNCPk

http://articles.mercola.com/sites/articles/archive/2004/01/03/fermented-foods-part-two.aspx

16 Superb Health Benefits of Cucumber

Pick a handful of firm, dark green cucumbers and pop them into your shopping basket. Congratulations! You have just bought yourself a fruit (yes, the cool cuke is fruit, not a vegetable) full of good health!

Here is a short list of the impressive health benefits that a cucumber carries:

• Keeps you hydrated. If you are too busy to drink enough water, munch on the cool cucumber, which is 96 percent water. It will cheerfully compensate!
• Fights heat, both inside and out. Eat cucumber, and your body gets relief from heartburn. Apply cucumber on your skin, and you get relief from sunburn.
• Flushes out toxins. All that water in cucumber acts as a virtual broom, sweeping waste products out of your system. With regular use, cucumber is known to dissolve kidney stones.
• Lavishes you with vitamins. A B and C, which boost immunity, give you energy, and keep you radiant. Give it more power by juicing cucumber with carrot and spinach.
• Supplies skin-friendly minerals: magnesium, potassium, silicon. That’s why cucumber-based treatments abound in spas.
• Aids in weight loss. Enjoy cucumbers in your salads and soups. My favorite snack? Crunchy cucumber sticks with creamy low-fat yogurt dip.
• Revives the eyes. Placing chilled slices of cucumber on the eyes is a clichéd beauty visual, but it really helps reduce under-eye bags and puffiness.
• Cuts cancer. Cut down your risk of several cancers by including cucumber in your diet. Several studies show its cancer-fighting potential.
• Stabilizes blood pressure. Patients of blood pressure, both high and low, often find that eating cucumber brings relief.
• Refreshes the mouth. Cucumber juice refreshes and heals diseased gums, leaving your mouth smelling good.
• Helps digestion. Chewing cucumber gives the jaws a good workout, and the fiber in it is great for digestion.
• Smooths hair and nails. Silica, the wonder mineral in cucumber makes your hair and nails stronger and shinier.
• Soothes muscle and joint pain. All those vitamins and minerals in cucumber make it a powerful enemy of muscle and joint pain.
• Keeps kidneys in shape. Cucumber lowers uric acid levels in your system, keeping the kidneys happy.
• Good for diabetics. Patients of diabetes can enjoy cucumber while also reaping its health benefits: cucumber contains a hormone needed by the cells of the pancreas for producing insulin.
• Reduces cholesterol. A compound called sterols in cucumber helps reduce bad cholesterol.

http://www.care2.com/greenliving/16-superb-health-benefits-of-cucumber.ht