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5 min read

Minestrone with Spinach and Orzo Pasta

Minestrone with Spinach and Orzo Pasta

Spinach adds to the freshness of this hearty main-course Italian soup. For a twist, chop all ingredients small to compliment the rice-shaped pasta. Experiment with different ingredients or if you like more or less of an ingredient.

Ingredients:

1 tablespoon olive oil

1 cup yellow onion, diced

1 cup carrots, peeled and diced

2 celery stalks, diced

3 cloves garlic, minced

1 (28-ounce) can stewed tomatoes, diced

2 tablespoons tomato paste

8 cups fat-free chicken broth

1 teaspoon dried basil

1 teaspoon dried oregano

1/2 teaspoon fresh ground black pepper

4 cups fresh spinach, chopped

1/4 cup fresh parsley, minced

1/2 cup orzo pasta

3 tablespoons fresh basil, minced

6 tablespoons fresh-grated Parmesan cheese

 

Directions:

1) In a large soup pot or Dutch oven, heat olive oil over medium high heat. Add onions, carrots, celery, and garlic. Cover pot. Cook for about 6 minutes, or until onions are translucent. Stir frequently. Add a little water or chicken broth if vegetables stick.

2) Add tomatoes, tomato paste, chicken broth, and seasonings. Cover and bring to a boil. Reduce heat to low and simmer for 20 minutes. Stir occasionally.

3) Uncover and increase heat to medium-high. Add spinach, parsley, and pasta. Cook until pasta is done, about 10 minutes. Add additional chicken broth if too thick.

4) Ladle into soup bowls and sprinkle with fresh basil and Parmesan cheese. Makes 8 servings, approximately 1 1/2 cups each.

Nutritional Analysis per serving: 171 Calories; 26 percent fat (5 grams); 1.6 grams saturated fat; 23 percent protein; 51 percent carbohydrate; 4 grams fiber.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Spicy Shrimp Gumbo over Couscous

Spicy Shrimp Gumbo over Couscous

[Food Tip: Gumbo, a Southern regional dish, is a thick stew with a spicy Creole tomato base that typically includes fish, foul, sausage, or a combination of the three. Okra, a vegetable often used in gumbos due to its delicate flavor and natural thickening ability, gives this stew its distinctive thick base.]

This gumbo is thick enough to serve over hot, fluffy couscous. Serve with steamed broccoli or Petite Peas with Shiitake Mushrooms.

Ingredients:

2 tablespoons olive oil

1 medium-sized onion, diced

1/4 cup celery, diced

1/2 cup green bell pepper, diced

2 tablespoons all-purpose flour

3 (14-ounce) cans stewed tomatoes, chopped

1 (8-ounce) bottle clam juice

2 cups frozen okra, sliced

2 bay leaves

1 1/2 teaspoons dried thyme

1 1/2 teaspoons Cajun’s Choice, Creole seasoning

1 teaspoon paprika (regular or smoked)

3/4 pound uncooked medium-sized shrimp, peeled and deveined

salt and pepper

1/4 cup fresh parsley, minced

4 cups cooked couscous (prepared according to directions on package)

 

Directions:

1) In a large soup pot or Dutch oven, heat oil over medium heat. Add onions, celery, and peppers. Cook until tender, about 5 to 7 minutes. Cover pot to help sweat the vegetables.

2) Blend in flour and stir to thoroughly coat vegetables. Cook, stirring frequently for 1 to 2 minutes until flour is golden brown.

3) Add remaining ingredients, except shrimp and parsley. Bring ingredients to a boil, cover, and reduce heat to low. Simmer for 15 minutes, stirring frequently. Uncover pot and cook until base thickens, about 2 to 5 minutes.

4) Add shrimp and simmer until cooked through, approximately 3 minutes. If base is too thick, add any of the following: water, tomato juice, or clam juice. Season with salt and pepper to taste.

Serve gumbo in soup bowls over small mound of couscous. Sprinkle with parsley. Makes 6 servings.

Nutritional Analysis per serving: 346 Calories; 16 percent fat (6.1 grams); 1 gram saturated fat; 23 percent protein; 61 percent carbohydrate; 9 grams fiber.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Recipes

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Pasta Fagioli

[Food Tip: Fagioli is a classic Italian soup made up of pasta, beans, and vegetables]

Serve with a crisp green salad.

Ingredients:

1 tablespoon olive oil

1/2 cup sweet yellow onion, chopped

1/2 cup carrot, finely chopped

1/2 cup celery, finely chopped

2 cloves garlic, minced

6 cups fat-free chicken broth

1 cup Ditali pasta (Small tube-shaped pasta)

1 (9-ounce) can of red kidney beans, drained

1 (9-ounce) can of cannellini beans, drained

2 tablespoons basil, chopped

1 cup fresh spinach, chopped

1/4 cup low-fat Parmesan cheese, grated

 

Directions:

1) In a heavy Dutch oven or sauce pan, heat olive oil over medium heat. Add onion, carrot, celery, and garlic and saute for 3 minutes. Add chicken broth, bring to a boil, and add pasta. Cook  for about 8 minutes, or until pasta is done. Add beans, basil, and spinach, reduce heat, and simmer until spinach is wilted. Season with salt and pepper. *May add more chicken broth to increase volume of soup. Ladle into soup bowls, sprinkle with Parmesan cheese. Makes 6 servings.

Nutritional Analysis per serving: 444 Calories; 12 percent fat (5.9 grams); 1 gram saturated fat; 24 percent protein; 64 percent carbohydrate; 19 grams fiber.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Recipes

5 min read

CaribBean One-Pot Stew

CaribBean One-Pot Stew

This one-dish stews is best garnished with chopped pineapple, sliced green onions, and chopped fresh cilantro. Serve with hot sauce, if desired.

Ingredients:

1 tablespoon olive oil

2 tablespoons fresh ginger, peeled and minced

4 cloves garlic, minced

1/4 teaspoon jalapeno pepper, minced

1 cup celery, chopped fine

1 cup green bell pepper, stemmed, seeded, and chopped fine

2 cups onion, chopped fine

1/2 pound pork loin, trimmed and cut into 1/2-inch pieces

1/2 teaspoon cumin

1/2 teaspoon salt

1/4 teaspoon fresh-ground black pepper

3 cans (16-ounce) Bush’s Best Dark Red Kidney Beans, rinsed and drained

1 (14.5-ounce) can diced tomatoes

1 (14-ounce) can fat-free chicken broth

1 cup frozen corn

1 pound sweet potato, peeled and cut into 1/2-inch cubes

salt and pepper to taste

 

Directions:

1) Heat oil over medium heat in a large, nonstick stockpot. Add ginger, garlic, and jalapeno, and saute until soft, approximately 3 minutes. Add celery, green pepper, and onion, and cook until translucent, approximately 5 minutes. Remove from pot and set aside.

2) Season pork with cumin, salt, and pepper. Add to stockpot and brown on all sides, approximately 5 minutes. Return cooked vegetables to the pot and add kidney beans, tomatoes, broth, corn, and sweet potatoes. Bring to boil, reduce heat, cover, and simmer for 20 minutes, or until pork is tender and sweet potatoes are tender but still firm. Salt and pepper to taste. Makes 8 servings.

Nutritional Analysis per serving: 322 Calories; 16 percent fat (5.7 grams); 1.5 grams saturated fat; 26 percent protein; 58 percent carbohydrate; 15 grams fiber.

* Adapted from a recipe graciously provided by Bush’s Best Beans.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Recipes

5 min read

Creamy Sweet Potatoes and Yams with Chipotle Peppers

Creamy Sweet Potatoes and Yams with Chipotle Peppers

[Food Tip: What are called yams in this country are really just a pale version of the redder sweet potatoes. True yams are much drier in texture, starchier, and scalier in appearance and are found only in ethnic or specialty markets. The deeper the color, the higher the nutrient and phytochemical content, so reach for the most red sweet potato at the grocery store, which has six times your daily need for beta carotene (yams have next to none) and much more vitamin C and trace minerals.]

You will make this recipe time and again. The chipotle chilies combine with coconut milk to give the subtle hint of heat and sweetness. Few can guess the secret ingredients! These potatoes pair nicely with Grilled Pork Tenderloin with Rosemary Orange Sauce.

Ingredients:

2 yams (approximately 1 ½ pounds), peeled and cubed

2 sweet potatoes (approximately 1 ½ pounds), peeled and cubed

1 one chipotle chili and 2 tablespoons of adobo sauce (from a 7-ounce can chipotle chilies in adobo sauce)

½ cup light coconut milk

½ cup fat-free chicken broth

2 tablespoons butter

3/4 teaspoon salt

1 pinch of cinnamon

 

Directions:

1) Steam yams and potatoes until tender, about 15 to 20 minutes.

2) Rinse chipotle chili with water. Remove most of seeds and finely chop. Add to sauce. Set aside.

3) Drain and return potatoes to pan. Add chipotle mixture, plus all remaining ingredients. Mash to desired consistency. If too thick, add more coconut milk or chicken broth. Makes 10 servings, approximately 1/2 cup each.

Nutritional Analysis per serving: 155 Calories; 18 percent fat (3 grams); 2 grams saturated fat; 6 percent protein; 76 percent carbohydrate; 3.4 grams fiber.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Recipes

5 min read

Swiss Chard with Garlic and Oregano

Swiss Chard with Garlic and Oregano

Packed with folic acid, vitamin C, beta carotene, iron, and fiber, Swiss chard is one of the most nutritious vegetables there is!  This recipe is simple and goes well with any Italian dish. Leftovers can be whipped into mashed potatoes for a great accompaniment to any chicken, beef, or pork recipe. Try this recipe using spinach or any dark green leafy vegetable. Sprinkle with low-fat Parmesan cheese for a different taste.

Ingredients:

2 teaspoons olive oil

4 cloves garlic, minced

16 cups Swiss chard, washed, drained, and chopped

1 tablespoon fresh oregano leaves

1/4 teaspoon salt

dash of black pepper

pinch red pepper flakes

1 tablespoon red wine vinegar

 

Directions:

1) Heat oil in large, nonstick skillet over medium heat. Add garlic and saute for 2 minutes, stirring frequently.

2) Add chard, toss to mix with garlic, cover, and cook for 3 minutes, or until chard begins to wilt.

3) Stir in oregano, salt, black pepper, and red pepper flakes. Cover and cook 5 minutes, or until chard is tender, but still bright green.

4) Remove from heat, add vinegar, toss, and serve. Makes 3 cups or six 1/2-cup servings.

Nutritional Analysis per serving: 35 Calories; 38 percent fat (1.5 grams); 0 gram saturated fat; 18 percent protein; 44 percent carbohydrate; 1.7 grams fiber.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Baked Lima and Butter Beans in a Thick BBQ Sauce

Baked Lima and Butter Beans in a Thick BBQ Sauce

For those who shy away from lima beans, try this recipe. A delicious blend of beans in a spicy BBQ sauce. Horseradish and molasses pair up as spicy and sweet flavors. Serve with grilled chicken, hamburgers, or Turkey Burgers with Caramelized Onions.

Ingredients:

1 cup commercial barbecue sauce

1 tablespoon horseradish sauce

1 tablespoon dark or light molasses

2 tablespoons brown sugar

2 (15-ounce) cans pork and beans

1 (15.25-ounce) can lima beans, drained

1 (15-ounce) can butter beans, drained

1 small sweet onion, finely chopped

1/2 small green bell pepper, finely chopped

 

Directions:

Preheat oven to 350 degrees.

1) In a large 2-quart casserole dish, blend barbecue sauce, horseradish, molasses, and brown sugar.

2) Add the remaining ingredients to the barbecue mixture and blend well. Bake uncovered for 45 minutes, or until onions and peppers are tender. Makes 10 servings, approximately 2/3 cup each.

Nutritional Analysis per serving: 279 Calories; 7 percent fat (2.2 grams); < 1 gram saturated fat; 20 percent protein; 73 percent carbohydrate; 18 grams fiber.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Uncategorized

5 min read

The Big Picture on Eye Health

Start Assessment The Big Picture on Eye Health

Audrey Hepburn said, “The beauty of a woman must be seen from in her eyes, because that is the doorway to her heart…” Quotes like these are abundant and it is no wonder why, because the eyes really do express emotion as well as enrich our day-to-day lives with the colors, shapes and beauty that inspire all forms of art.

Damage can occur to the small blood vessels in the eyes because of high cholesterol, high blood sugar and high blood pressure. For this reason according to the National Institute of Health it is important to eat a healthful diet and participate in physical activities. (1) Thus, it is on behalf of those wonderful orbs that sit in your skull that I provide you with the nutrition and physical activity guidelines for overall eye health.

Nutrients for eye health.

Nutrient that are especially important to eye health are: vitamin C, vitamin E, lutein, zeaxanthin, zinc, beta-carotene and lycopene. If you eat a healthful diet that includes a variety of vegetables from all colors, fresh fruit, whole grains, low fat dairy and protein sourced from eggs, meat, legumes and seafood then you will make sure you are getting the nutrition your eyes need. (2)

Read food labels and look at sodium and sugar. Sodium should not exceed 2,300 milligrams and added sugar should not make up more that 10% of your daily calories.

Any amount of physical activity is better than none. The base recommendation to see substantial health benefits say that adults should do 2 hours and 30 minutes per week of moderate intensity activity. (3)

Go ahead and define what healthy means to you, just make sure it includes aerobic physical activity and a plate of healing foods to ensure your eyes are working for years to come, so you can continue to enjoy whatever it is that you love.

Sources:

  1. NIHSenior Health: Healthy Eyes – Tips for Healthy Eyes. (n.d.). Retrieved June 14, 2017, from https://nihseniorhealth.gov/healthyeyes/healthyeyetips/01.html
  2. Chapter 1 Key Elements of Healthy Eating Patterns. (n.d.). Retrieved June 14, 2017, from https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/key-recommendations/
  3. Appendix 1. Physical Activity Guidelines for Americans. (n.d.). Retrieved June 14, 2017, from https://health.gov/dietaryguidelines/2015/guidelines/appendix-1/

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Beauty From the Inside Out

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Beauty From the Inside Out

When it comes to beauty, your skin and body are a direct reflection of what you put into it.  While many people think expensive wrinkle creams, botox and even plastic surgery are the answers, there is a more natural approach you

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Health and Diet Immunity

5 min read

The Root of Hashimoto’s Disease

The Root of Hashimoto’s Disease

Hashimoto’s thyroiditis is an autoimmune disease in which the immune system attacks the thyroid and as a result impairs the thyroids ability to produce thyroid hormone causing hypothyroidism.

Over half of all people diagnosed with hypothyroidism have Hashimoto’s and a growing body of research has identified a commonality with celiac disease and hypothyroidism as well. (1) In one well documented a case a woman’s hypothyroidism resolved when the underlying celiac disease was addressed gluten was removed from her diet. (2)

Getting to the root of what had been aggravating her immune system, when eliminated, allowed for healing to occur. Although this is definitely not the case for every person with Hashimoto’s thyroiditis, numerous studies show a correlation and yet an equal amount show that Hashimoto’s and celiac disease are independent of each other. (3)

If you think that the root of your hypothyroidism has not been addressed, it may be worth discussing the potential benefit of an elimination diet with a registered dietitian nutritionist and testing for celiac disease with your physician. (4) However, remember there is no evidence that a person with Hashimoto’s independent of celiac needs a gluten-free diet. In fact going gluten-free may not benefit them in any way.

The origin of thyroid disease is a complex mixture of genetic and environmental factors such as stress, smoking and infections. (5)

A common complaint of thyroid disease is sluggish digestions, constipation, gas and abdominal pain. A comprehensive elimination diet can be used to screen for a variety of food sensitivities and reduce digestive stress. It may last for 1-3 months total, this will allow you time to eliminate allergens and then slowly reintroduce them one at a time to allow for you to observe your body for symptoms. Although an elimination diet will require some adjustments, the benefits can outweigh the cost.

Sources:

  1. Barker, J. M., & Liu, E. (2008). Celiac Disease: Pathophysiology, Clinical Manifestations and Associated Autoimmune Conditions. Advances in Pediatrics, 55, 349–365. http://doi.org/10.1016/j.yapd.2008.07.001
  2. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  3. Meloni, Antonella et al. Prevalence of Autoimmune Thyroiditis in Children with Celiac Disease and Effect of Gluten Withdrawal. The Journal of Pediatrics , Volume 155 , Issue 1 , 51 – 55.e1
  4. Afzal J. Naiyer, Jayesh Shah, Lincoln Hernandez, Soo-Youl Kim, Edward J. Ciaccio, Jianfeng Cheng, Sanil Manavalan, Govind Bhagat, and Peter H.R. Green. Thyroid. November 2008, 18(11): 1171-1178. https://doi.org/10.1089/thy.2008.0110
  5. Tomer, Y., & Huber, A. (2009). THE ETIOLOGY OF AUTOIMMUNE THYROID DISEASE: A STORY OF GENES AND ENVIRONMENT. Journal of Autoimmunity, 32(3-4), 231–239. http://doi.org/10.1016/j.jaut.2009.02.007

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Food and Nutrition Immunity

5 min read

Fibromyalgia and Food Choices

Broken down into the simplest understanding, fibromyalgia is chronic widespread muscle pain, which often includes insomnia, fatigue, headaches and depression. Although joint pain may accompany fibromyalgia, chronic inflammation is not a caused by fibromyalgia but oxidative damage does occur.

Current research suggests that fibromyalgia is caused by a dysfunction in the part of the cells that produce energy and the part of the brain that controls hormones, and body temperature. (1)

An effective approach to treating the pain and chronic fatigue associated with fibromyalgia is referred to as the SHINE protocol: Sleep support, Hormonal support, Infection treatment, Nutrition support, Exercise as able. (2) Addressing all areas of health can greatly impact our overall wellbeing.

No particular fibromyalgia diet.

It is not only the brain fog commonly associated with fibromyalgia that makes finding the right nutrition support for this syndrome confusing. Depending on which way you look there are research studies boasting either the benefits or drawbacks of vegetarian diets on fibromyalgia. (3)(4) By following a restrictive diet you can develop nutritional deficiencies-that can make things worse.

In an effort to make sure your body has everything it needs to function well it is important to eat a diet with a wide array of nutrients and not to limit any food groups. To ensure you get enough iron and vitamin B-12 focus on protein sources such as fish, meat and poultry. In addition to a plentiful diet, many people find increased health benefits by supplementing with a multivitamin, vitamin D, acetyl L-carnatine, coenzyme Q10 and D-ribose. (5)

Although, there is no particular diet recommended for fibromyalgia it is important to avoid a diet high in processed foods and caffeine. Also to counteract oxidative damage include a wide array of fruits and vegetables because they are packed with antioxidants.

You may also find it helpful to keep a food diary in order to keep track of foods and symptoms so you can rule out any possible food sensitivities contributing to symptoms.

 

Sources

  1. Cordero, M. D., De, M., Carmona-López, I., Bonal, P., Campa, F., & Moreno-Fernández, A. M. (n.d.). Oxidative stress and mitochondrial dysfunction in fibromyalgia. Retrieved June 13, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/20424583
  2. (n.d.). Retrieved June 13, 2017, from https://secure.endfatigue.com/cfs-fibromyalgia/Effective-Treatment-Of-Severe-Chronic-Fatigue-States
  3. Azad, K. A., Alam, M. N., Haq, S. A., Nahar, S., Chowdhury, M. A., Ali, S. M., & Ullah, A. K. (2000, August). Vegetarian diet in the treatment of fibromyalgia. Retrieved June 13, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/11508070
  4. Donaldson, M. S., Speight, N., & Loomis, S. (2001). Fibromyalgia syndrome improved using a mostly raw vegetarian diet: An observational study. BMC Complementary and Alternative Medicine, 1, 7. http://doi.org/10.1186/1472-6882-1-7
  5. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Healthy Aging

5 min read

Nutrition and Macular Degeneration

Macular degeneration is one of the leading causes of vision loss associated with ageing. The macula is a part of the eye that is responsible for the sharp vision we need for fine details like reading. It is the deterioration of this part of the eye that leads to the wavy or blurry vision that is associated with macular degeneration. (1)

Although it is currently is regarded, as an incurable eye disease by the American Macular Degeneration Foundation, nutrition plays a pivotal role in preventing it. No specific dietary pattern has been found to be ideal in preventing destruction of the macula; rather an overall healthful diet that includes a wide array of nutrients has shown to be most effective in preventing macular degeneration. (2)

Zinc is a mineral that has been shown to slow the progression of macular degeneration. (3) Including these protein sources should ensure you get enough zinc in your diet: oysters, crab, pork, dark chicken, almonds, cashews, peanuts, milk and cheese.

A colorful diet rich with yellow, orange and green will ensure you are getting lutein and zeaxanthin which are plant based nutrients good for eye health. (4) Yellow/Orange: Corn, sweet potato, orange peppers, carrot, butternut squash, pumpkin, cantaloupe, and mango! Green: kiwi, green grapes, broccoli, kale, spinach, chard, Brussels sprout and mustard greens!

Increasing the foods that contain zinc, lutein and zeaxanthin in in your diet can benefit your eyes and also help with other health goals, as they are nutrient dense, full of fiber and naturally delicious.

 

Sources

  1. What is Macular Degeneration? – AMDF. (n.d.). Retrieved June 14, 2017, from https://www.macular.org/what-macular-degeneration
  2. Chiu, C., Chang, M., Li, T., Gensler, G., & Taylor, A. (2017, March). Visualization of Dietary Patterns and Their Associations With Age-Related Macular Degeneration. Retrieved June 14, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5361454/
  3. Smailhodzic, D., van Asten, F., Blom, A. M., Mohlin, F. C., den Hollander, A. I., van de Ven, J. P. H., … Klevering, B. J. (2014). Zinc Supplementation Inhibits Complement Activation in Age-Related Macular Degeneration. PLoS ONE, 9(11), e112682. http://doi.org/10.1371/journal.pone.0112682
  4. Sommerburg, O., Keunen, J., Bird, A., & van Kuijk, F. J. G. M. (1998). Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes. The British Journal of Ophthalmology, 82(8), 907–910.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Diet, Exercise and Osteoarthritis

Diet, Exercise and Osteoarthritis

Osteoarthritis (OA) is characterized by inflammation and the breakdown of cartilage in the joints. In order to maintain a healthy weight to reduce the load placed on joints it is important to eat the appropriate amount of calories and be physically active. However, putting added stress on joints during high impact exercise can cause additional breakdown. People have found relief of some symptoms by engaging in safe physical activity and the Arthritis Foundation recommends participating in activities like low impact aerobic for cardio health and those that increases flexibility, range of motion and strength. (1)

Nutritionally, vitamin D, calcium, omega-3 fatty acids and a diet rich in anti-inflammatory food can also prove to be beneficial in slowing the progression of joint destruction, reduce pain and assist if you have weight loss goals.

The Dietary Inflammatory Index is a list of 45 food substances and spices that reduce inflammation. (2) This is important to understand because there are a variety of good diets that are already anti-inflammatory. There is no specific version of an anti-inflammatory diet you must follow. Well, that is good news because you have the freedom to create an anti-inflammatory diet that works for you! (3)

Get creative and include spices and herbs in your diet every day. Rosemary, thyme, oregano, black pepper, turmeric, saffron, garlic and ginger are all powerfully anti-inflammatory.

Poly and mono unsaturated fats made the list. Those include: cold water fish, flax seeds, hemp hearts and walnuts. For oils you can choose from: flax, walnut, canola, olive, and coconut oil.

The anti-inflammatory impact of fruit, vegetables, whole grains, legumes and nuts can be attributed to the fact that they are loaded with fiber, vitamins, minerals and flavonoids.

With this simplified perspective on an anti-inflammatory diet creating meals that are customized to your specific preferences and nutritional needs will be fun and rewarding.

Sources:

  1. “Exercising With Osteoarthritis.” Www.arthritis.org. N.p., n.d. Web. 08 June 2017.
  2. Shivappa, N., Steck, S., Hurley, T., Hussey, J., & Hébert, J. (2014). Designing and developing a literature-derived, population-based dietary inflammatory index. Public Health Nutrition, 17(8), 1689-1696. doi:10.1017/S1368980013002115
  3. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Think High Protein COPD Diet

Think High Protein COPD Diet

Chronic Obstructive Pulmonary Disease (COPD) is progressive and symptoms such as shortness of breath and fatigue can worsen over time. Unplanned weight loss is common with COPD because of increased calorie needs, common lung infections, a loss of appetite and fatigue.

With COPD it is essential that you eat enough high calorie and high protein foods to maintain your weight. Fresh fruit and vegetables are also important but take caution in filling up on these high fiber foods, as they are lower in calories.

The goal is to maintain a healthy weight; this may require you to adjust the amount of calories you eat in order to reach the recommended weight goal.

Snacking on low sodium nuts, whole milk, full fat yogurt, protein shakes and cheese will provide you with high calorie snacks that are nutrient dense.

Eating multiple small high calorie meals per day can help ensure you get enough calories throughout the day, because with COPD a person can burn up to 10 times the calories it can be difficult to simply eat enough.

Protein is important to promote muscle strength, so ensuring you get enough is essential.

Make sure you include uncured meats at all meals. Meat such as chicken, turkey, tuna and salmon will also serve as a source of magnesium and iron. Iron is essential to production of the red blood cells that transport oxygen through the body.

Osteoporosis is common with people who have COPD because of reduced time in the sun, cortico steroid use and chronic inflammation. (1) For this reason it is important to make sure you get enough vitamin D, calcium and omega-3 fatty acids in your diet.

Make salmon, cooked kale or spinach and full fat yogurt common foods in your home. The omega-3 fatty acids found in salmon have also shown to have the benefit of reducing the risk of upper respiratory infections. (2)

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Watch your sodium.

Although sodium makes the taste buds tingle, too much causes our bodies to retain fluid, focus on low-sodium options if you choose prepared meals and get rid of the salt shaker. One teaspoon of salt has 2,300mg of sodium and that is all our bodies’ need in a day.

Navigating your health needs with COPD can be challenging.

Keep things in perspective and use these strategies to help: When eating sit up straight to reduce pressure on your diaphragm, avoid taking expectorant medications that cause coughing before meals, if you find you are too fatigued to grocery shop or prepare food, please ask for help.

Sources:

  1. An Lehouck, Steven Boonen, Marc Decramer, Wim Janssens, COPD, Bone Metabolism, and Osteoporosis, Chest, Volume 139, Issue 3, 2011, Pages 648-657, ISSN 0012-3692, http://dx.doi.org/10.1378/chest.10-1427.
  2. Amanda Croasdell, Shannon H. Lacy, Thomas H. Thatcher, Patricia J. Sime, Richard P. Phipps.
  3. Resolvin D1 Dampens Pulmonary Inflammation and Promotes Clearance of Nontypeable Haemophilus influenzae .The Journal of Immunology March 15, 2016, 196 (6) 2742-2752; DOI: 10.4049/jimmunol.1502331
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Uncategorized

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Cruciferous Veggies and Hypothyroidism

Cruciferous Veggies and Hypothyroidism

Brussel sprouts, broccoli, cabbage, turnips, radishes, among others are vegetables that belong to a family of plants called Cruciferae, typically called cruciferous. Cruciferous vegetables have long been presented as a nutritious group of sulfur-containing vegetables that may reduce the risk of mortality from cardiovascular disease and be protective against some types of cancer. (1)(2)

The 2015-2020 Dietary Guidelines for Americans recommend for those eating 1400-2200 calories per day they should consume 1-2 cups per week of dark green vegetables. (3) Many of those beautiful dark green vegetables we are supposed to eat belong to a class of sulfur-containing vegetables called cruciferous. So, when I read that people with an underactive thyroid also know, as hypothyroidism should avoid cruciferous vegetables I almost passed out. I have hypothyroidism and I am a cruciferous veggie aficionado.

I had to get to the bottom of this advice to see if it was true. Cruciferous vegetables contain bioactive substances that in animal and human tests have shown to reduce production of thyroid hormone. However, a study involving cooked Brussels sprouts showed that participants who ate approximately ½ cup per day for four weeks had no reduction in thyroid hormone production. (4)

A few reasons why cruciferous vegetables pose no risk to a person with hypothyroidism are:

  1. A person would have to consume large amounts to have any negative affect. (5)
  2. Cooking reduces the bioactive substances that are implicated in reducing thyroid hormone production.
  3. As long as a person has adequate iodine stores there has been no evidence that eating cruciferous vegetables has any negative impact on thyroid hormone production. Additionally, the median iodine stores of Americans are adequate and supplementing with increased amounts of iodine can exacerbate the thyroid condition and is not advised. (6)(7)

Cruciferous veggies provide vitamins, minerals, fiber and the phytonutrients necessary to a healthful diet. Go ahead and roast some Brussels sprouts, eat some cauliflower rice, garnish with sauerkraut and dip a floret of broccoli.

Sources:

  1. Zhang X, Shu XO, Xiang YB, et al. Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. Am J Clin Nutr. 2011;94(1):240-246.
  2. Egner PA, Chen JG, Zarth AT, et al. Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage: results of a randomized clinical trial in China. Cancer Prev Res (Phila). 2014;7(8):813-823.
  3. US Department of Health and Human Services and US Department of Agriculture. 2015-2020 Dietary Guidelines for Americans. 8th ed.; 2015.
  4. McMillan M, Spinks EA, Fenwick GR. Preliminary observations on the effect of dietary brussels sprouts on thyroid function. Hum Toxicol. 1986;5(1):15-19.
  5. Chu, M., & Seltzer, T. F. (2010). Myxedema Coma Induced by Ingestion of Raw Bok Choy. New England Journal of Medicine, 362(20), 1945-1946. doi:10.1056/nejmc0911005
  6. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  7. Kathleen L. Caldwell, Graylin A. Miller, Richard Y. Wang, Ram B. Jain, and Robert L. Jones. Thyroid. November 2008, 18(11): 1207-1214. https://doi.org/10.1089/thy.2008.0161

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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No Right Diet for Rheumatoid Arthritis

No Right Diet for Rheumatoid Arthritis

The hallmark of the autoimmune disease Rheumatoid Arthritis (RA) is chronic inflammation. This inflammation begins in synovial fluid and can spread throughout different areas of the body.

Although there are certain genes and gut bacteria associated with RA, the exact cause is unknown. An ebb and flow in regard to the symptoms of RA is common, this is the experience of flare-ups and then remission. (1)

There is no Arthritis Diet

There is much continued research and interest in how diet can impact the ebb and flow of RA, throughout the years there have been a variety of possible diet that are considered the right diet for RA, however we know that there is just not enough evidence to say that one diet is the right diet for RA. (2)

High protein or fasting during flair ups? You decide what works for your body.

Nutritional needs can vary, increasing protein during flair-ups may prevent the muscle wasting sometimes associated with inflammation, then again for some people fasting during this time can help with symptoms by reducing the inflammatory response. (3)

Be sure to include the anti-inflammatory diet components.

Whether, increasing protein or fasting, choosing to make an anti-inflammatory diet the foundation of the normal day-to-day intake has proven to be wise for chronic disease prevention. (4) This is important to understand because there are a variety of good diets that are already anti-inflammatory, such as the Mediterranean and DASH.

There is no specific version of an anti-inflammatory diet you must follow. However, along with an anti-inflammatory diet be sure to include enough folate, calcium and vitamins E, D, B6, B12. These nutrients are important to replenish potential loss related to medication and essential to joint and bone health. (1)

Sources:

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Martin, R. H. (n.d.). The role of nutrition and diet in rheumatoid arthritis . Nutrition and Arthritis, 237-244. doi:10.1002/9780470775011.app4
  3. Valter D. Longo, Mark P. Mattson, Fasting: Molecular Mechanisms and Clinical Applications, Cell Metabolism, Volume 19, Issue 2, 2014, Pages 181-192, ISSN 1550-4131, http://dx.doi.org/10.1016/j.cmet.2013.12.008.
  4. Shivappa, N., Steck, S., Hurley, T., Hussey, J., & Hébert, J. (2014). Designing and developing a literature-derived, population-based dietary inflammatory index. Public Health Nutrition, 17(8), 1689-1696. doi:10.1017/S1368980013002115
  5. Boeing, H., Bechthold, A., Bub, A., Ellinger, S., Haller, D., Kroke, A., … Watzl, B. (2012). Critical review: vegetables and fruit in the prevention of chronic diseases. European Journal of Nutrition, 51(6), 637–663. http://doi.org/10.1007/s00394-012-0380-y

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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