Today I wanted to share with you a wonderful recipe from an old school friend of mine.  George Levinthal lives in California in the US.  He is a vibrant and loving husband, father and grandfather.  George has been dedicted to healthy living and eating throughout his life but I’ll let him explain why in his own words.  I’m pretty sure you’re going to love this recipe and I look forward to sharing more of his work with you here on this website.

Rowena

Why is Heart Healthy Cooking Important to Me

“Heart healthy cooking is important to me because I lost my father to heart disease when I was only five years old. I missed having a dad while I was growing up, and he missed the joy of seeing his children grow to adulthood. He wasn’t there for the important milestones in our lives and missed the pleasures he could have shared with grandchildren.

I am sixty-three years old and remarried three years ago after my first wife died of breast cancer. I do all of the cooking for myself and my beautiful “bride”. Heart healthy cooking is extremely important in my life. I have so much to live for: a wonderful wife, a grown son and daughter, and four grandchildren with another on the way. I want to be there for my family, to live life to the fullest, and to take care of my heart through exercise and healthy cooking. ”

George Levinthal

Baked Fresh Salmon Loaf w/ Yogurt, Dill, Cucumber Sauce

Main Dish Category

Serves 8 – 10

2 lbs fresh salmon – skinned and de-boned (in-expensive cuts of salmon work just fine)

¾ tsp. fine kosher or sea salt

½ tsp. white pepper

1 tsp fresh dill, chopped plus ½ tsp additional for topping

2 egg whites

½ cup panko

½ cup plain, non-fat Greek yogurt

3 large green onions, chopped

1 tbspDijonmustard

¼ cup low-sodium Worcestershire sauce

½ cup roasted red peppers, chopped.

¼ cup capers

Rough chop the salmon and place in a large (3 qt.) mixing bowl. Add all remaining ingredients and combine until everything is well incorporated without breaking up the salmon. Pour the mixture into a well greased or non-stick 9” x 5” loaf pan and sprinkle with the remaining dill (This can be done one day ahead and refrigerated until ready to bake. If you do, allow to come to room temperature or bake for an additional 5 to 10 minutes). Bake in a pre-heated 350 deg. oven for 50 to 55 minutes until desired doneness. It doesn’t have to be well done to be ready to serve.

While the salmon is baking, mix together in a medium sized (1 qt.)  mixing bowl, 1 cup of plain, non-fat Greek yogurt, 2 tbsp. of honey, 1-1/2 tsp. of fresh dill, ¼ cup of peeled, seeded cucumber, finely chopped, 2 tsp. of fresh lemon juice and the zest from ½ lemon.

When the salmon loaf is done remove from the oven, slice and serve with the topping and your favorite vegetable, and rice, quinoa or couscous

This time last year I wrote to you about the many ways you could and should protect yourself from illness throughout the winter months.  These are the months when we tend to close all windows and doors and heat up the rooms to stave off the winter chills and then happily breathe in one another’s germs, bugs and viruses!  Heating up those pesky bugs in a closed environment makes the exact right conditions for them to thrive and multiply.  And those of you in the northern hemisphere, don’t think you’ll be getting off lightly, spring is often a time when many of us come down with that annoying change of season cold

This season, instead of giving you all the same information again, I thought I would talk to you about the amazing olive leaf extract.

The benefits of olive leaf extract to the immune system are well documented – it is very well known as a non-toxic, potent immunity enhancer.

Olive Leaves have a long history of use as a herbal tonic to support cardiovascular function.  Research shows that Olive Leaf Extract (OLE) assists in the maintenance of normal heart function and helps to maintain a normal healthy cardiovascular system.

And get this . . . the University of Southern Queensland  (Australia) research team led by Dr Lindsay Brown found the phytochemical oleuropein, which is found in large quantities in olive leaf extract, reduced fat stores in rats.

Oleuropein has double the antioxidants as green tea and is recognised for lowering blood pressure, preventing colds and treating cardiovascular problems. However this study has shown its benefits reach beyond just an immunity booster.

In the study, rats were fed a high-fat, high-carbohydrate diet for eight weeks until they developed signs of metabolic syndrome (ie, abdominal fat, glucose intolerance and fatty liver). They were then given a mixture with olive leaf extract for a further eight weeks, which resulted in a reversal of these symptoms.

Dr Brown said the olive leaf extract led to the weight loss due to its anti-inflammatory properties.

Female specific benefits of olive leaf extract extend to eliminating yeast and other vaginal infections as well as helping reduce the symptoms of PMS and migraine headaches.

So in summary, the reasons everyone should include olive leaf extract in a well-rounded health and wellness program are:

• Protecting the body from viruses, bacteria or retroviruses
• Treating existing viruses including herpes and shingles
• Possible Anti HIV activity
• Improving circulation
• Curing colds, flues and pneumonias
• Aiding as a diuretic and digestive aid
• Anti-inflammatory action assists with reducing fat stores
• Prevents intestinal muscle spasms
• Used in ear,urinary, dental and surgical infection prevention and elimination
• Decreases the effects of Chronic Fatigue Syndrome by increasing energy and overall well being

I combine olive leaf extract in a specific blend of herbs in my exclusive tonic for strengthening the immune system and cardiovascular support.  You can purchase Well Body Olimmune in 100ml or 200ml bottles from the Well Body online store.

I have taken the liberty of reposting this blog from Dan Clay, a personal trainer from Dangerously Fit

 (couldn’t have said it better myself)

http://bootcampsydney.com.au

http://personaltrainersydney.com

Here are the 5 biggest diet mistakes I see for

weight loss…

1. Not eating breakfast.

Eating first thing in the morning helps to kick start your metabolism and put your body into fat burning mode. Also if your doing training first thing in the morning it’s important to eat some carbs before you train. Your blood sugar levels get very low during the night and it’s important to put fuel into your system to get the most from your workout.

2. Drinking sugary drinks.

I don’t think the majority of people realize how much sugar goes into soft drinks. Most of these drinks have between 13-18 teaspoons of sugar (I believe fanta is the highest). Your body can’t handle that amount of energy at one time so it stores it away as fat for

later use. Also if you’re trying to lose weight – stop drinking fruit juices, although drinking natural juice is healthy… it’s really bad for weight loss because of the amount of

sugar they contain. Eating the whole fruit is good because you’re eating the fibre which makes it a low GI food, once you extract the sugar it’s now high GI and will effect your body exactly the same as soft drinks.

3. Not eating frequent enough.

Eating 5-6 meals per day increases your metabolism and will stop your body from going into starvation mode, if you only eat 1-2 times a day your body will think it’s starving and will actually try to store fat. Eat frequently through the day to ramp up your

4. Not eating enough fruit and veg.

Most people don’t eat enough fruit and veg, the recommended daily amount is 2 servings of fruit and 5 servings of veg a day (a serving is the size of your fist). Looking at most people’s

nutrition logs they’re lucky if they get 1-2 servings a day.  I don’t think the majority of people realize how much damage their doing to their bodies by not eating enough fruit and veg. Most deaths in the western world are caused through diet related diseases i.e heart disease, many forms of cancer, diabetes, stroke are to name a few.  Fruit and veg contain powerful antioxidants which neutralize free radicals in the body which will do your body untold amounts of damage. I’d actually go far as to say you need to eat 9-10 servings of fruit and veg a day, I also take a whole food based supplement which contains 17 fruit and veg a day – click here for more info…

https://www.juiceplus.com.au/nsa/content/Home.soa?site=dc008284

5. Not enough protein in the diet.

Not only does protein provide your body with the nutrients it needs for building muscle (which is important because muscle is the only tissue that burns calories) it also burns calories to digest, so by eating protein you’re actually burning calories – this is known as the thermic effect.

6. Eating too many carbs.

O.K I know this is number 6 but 5 sounds better and this one’s worth a mention…

Try to limit the amount of carbs you eat – foods such as bread, rice pasta, noodles – are loaded with calories. Instead try to get most of your carbs eating fruit and veg which provide the body with lot’s more nutrients and will keep your blood sugar levels stable.

In summary …

You can’t out train a poor diet, it’s like trying to bail out a sinking canoe with a teaspoon. If you’re putting too many calories into your body and the wrong type off foods it doesn’t matter how hard you train – it’s not gonna work.

Ever wonder why you’re so often hungry for more not long after you eat a high-carb snack or meal?

New research may help explain it.

Scientists at Monash University identified key appetite control cells in the human brain. These cells are attacked after eating, but the attack is bigger and stronger following a meal rich in sugar and carbohydrates.                      

“The more carbs and sugars you eat, the more your appetite-control cells are damaged”, said Zane Andrews, MD, the lead researcher on the study. The result? You eat more.

The forces that compel you to eat and the forces that tell the brain “hey, this dude is full!” are constantly at war. When your stomach is empty, it triggers the release of a hunger hormone called ghrelin. When you’re full, a set of neurons known as POMC’s kick in.

Free radicals normally created in the body attack both the “hunger” neurons and the “anti-hunger” neurons, but the “hunger” neurons are naturally protected. This tips the scale in the direction of hunger and cravings.

And carbs create the most damage of all. According to Andrews, people in the age group of 25 to 50 are most at risk. “The neurons that tell people in that crucial age range not to overeat are being killed off”.
                                                  
Yet another reason to limit your sugar and processed carbs if you don’t want to be the victim of constant cravings.

 Dr Johnny Bowden

And I might add, as a natural therapist, if you have become a victim to this insidious trap there are so many great strategies that can be employed to assist your journey back to good health.  The first step of course is recognizing that you have a problem.  The next is to take action.  There is a class of nutrients derived from real food that will help the body return to balance if taken in sufficient quantities.  Add a sensible diet, quality herbal assistance, exercise and a balanced emotional environment and you have a recipe for truly perfect health. 

Call or contact me for help and sensitive treatment.

Vitamin D and calcium are important nutrients in the prevention and cure of illness such as cancer and osteoporosis.  This alone makes them major players in the field of nutrition and “food as medicine” but there is so very much more that makes these essential nutrients.

Vitamin D works in concert with calcium and a number of other nutrients, and hormones to promote bone mineralization.

We know that vitamin D is important to maintain a healthy immune system, regulate cell growth, and prevent cancer. It also protects against the development of autoimmune disease such as inflammatory bowel disease, multiple sclerosis, and rheumatoid arthritis. Vitamin D decreases the severity of autoimmune disease.

Sun exposure is the very best way to get vitamin D into your system.  Unfortunately and increasingly we are spending more and more time behind a desk and less and less time out in the fresh air and sunshine.

People over 50 are at increased risk of developing vitamin D deficiency.  Skin cannot synthesize vitamin D as efficiently in the older adult.  What’s more the kidney is less able to convert vitamin D to its active hormone form.  An estimated 30-40 percent of older adults with hip fractures are vitamin D insufficient. 

Interestingly, melanin is the pigment that gives skin its colour. The high melanin content in darker skin reduces the skin’s ability to produce vitamin D from sunlight. It is very important for populations with dark-pigmented skin to consume recommended amounts of vitamin D.  Some studies suggest that older adults in these groups, especially women, are at extremely high risk of vitamin D deficiency. It’s thought that the main reason prostate cancer is so prevalent in black men is because of increased need for vitamin D.

Due to all of the above, it is strongly recommended that everyone find sources of this important vitamin in their intake of food.  Some examples of where one may find vitamin D are:

 Dairy

  Fish

Nuts and Seeds

  Meat, Fish, Poultry

     Grains

     Fruits

   Asian Foods

Click here  for a more comprehensive list of foods containing Vitamin D and Calcium

If you have any health issues with which you need help please feel free to contact the clinic for assistance and support.  Why not go to the home page and fill out the drop in form to receive access to your free 6 week online wellness course?

With lowered cholesterol thrown into the bargain!

Plant sterols, phytosterols, are cholesterol-like compounds that are found mostly in vegetable oils, nuts and legumes. There are about 44 sterols known to exist in plants.  Thus, their sole source is diet.

If you have issues with stressful lifestyle, anxiety, depression, or indeed cholesterol then you are a candidate for extra phytosterols in your life.  At the Well Body Natural Therapies Clinic, we use a pure source of high dose phytosterols supplement.  In fact any hormone-driven experience that takes place in your body is fueled by phytosterols.  It’s imperative to have instances of this amazing nutrient in your diet in large amounts.

Phytosterols have the same function as cholesterol in the body. Cholesterol is necessary component of cell membrane and required for the synthesis of sex hormones and bile acids. However, when cholesterol is high in the blood (serum) it is associated with heart disease. Plant-based diet rich in phytosterols is known to reduce serum total cholesterol and low density lipoprotein (LDL) cholesterol. On the other hand, diet based on animal food (meat, egg etc.) contributes to elevated serum cholesterol level.

For example, in one study it was found that subjects fed with wheat germ containing high phytosterol had 42% lower cholesterol in their blood as compared to those who were fed phytosterol-free wheat germ.

The mechanisms suggested on how phytosterols help reduce serum cholesterol include enhancing excretion of cholesterol, interfering with cholesterol synthesis, and competing for cholesterol acceptor sites in the intestinal walls.

Some animal studies have also shown that phytosterols inhibit or slow down tumor development.

On average, a conventional Western diet provides 250 mg/day of phytosterol. Whereas a vegetarian diet provides 2 times that amount.

In the following table is a list of foods high/low in phytosterols. Generally, oils have high phytosterol content than vegetables and fruits but these foods are still a very good source of this important nutrient.

(Source: Kritchevsky, D. 1997.)

A client of mine recently presented with issues pertaining to his eyesight.  After extensive consultation with him, I prescribed a program to help support his eyes and of course, I made a herbal mixture for that same purpose.  Amongst the many things I told him, one of them was to consume more foods containing Vitamin A. 

So it occurred to me that I might share with all of you what I told him.  Vitamin A is not only good for your eyes, it will regulate your immune system, it’s responsible for making white blood cells and provides excellent protection against the scourge of the 21^st century, cancer.

Groups within society who particularly need extra vitamin A are vegetarians and especially vegans.  People who have difficulty absorbing and metabolizing fat as with celiac disease (gluten intolerance) or Crohn’s disease (ITB) or those with pancreatic disorders who have reduced enzyme production should all have extra vitamin A.

So foods highest in this wonderful vitamin are:

1. Liver (Pâté)  The liver of any animal is full of vitamins and minerals.  Turkey liver is the best source 7533IU (150% RDA) per 100 gram serving

Paprika, Red Pepper, Cayenne, Chili Powder.  A tablespoon of paprika contains 3691IU (74% RDA)

Sweet Potatoes:  Colour is good indication that they are a very high source of vitamin A.  They provide 19218 IU (384% RDA)

Carrots: are fine as a cooked vegetable but retain more of their nutritious value uncooked.  As an added bonus, they are classified as “Low GI” when they’re raw.  100 grams of raw carrots provide 16705 IU (334% RDA)

Dark Leaves such as Kale, Spinach, Turnip, Mustard or Collard Greens.  This delicious food is not only a good source of vitamin A, they’re full of iron.  15376 IU (308% RDA) puts Kale in the lead however the other greens will yield an average of around 200 % RDA.

Butternut Pumpkin.  This delicious nutty flavoured vegetable will give you 11155 IU (223%RDA)

Dried Herbs.  Herbs are incredibly full of vitamins and minerals.  It’s a good habit to get into to use a pinch of dried herbs in all your cooking.  In fact, everyone should have a herb garden of some description, whether it’s the simple window box in the kitchen, pots out on the balcony or a fully planted area in the back yard.  Consider it your living medicine chest.  Parsley will give you 10184 IU (204% RDA)  per 100 gram serving, or 204IU (4% RDA) per tablespoon. It is followed by Dried Basil (188% RDA), Dried Marjoram (161% RDA), Dill (154% RDA), and Oregano (138% RDA)

Lettuce:  The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most vitamin A with Red and Green Leaf lettuces providing 7492IU (150% RDA) per 100 gram serving, 2098IU (42% RDA) per cup shredded, and 1274IU (25% RDA) per leaf. Iceberg only provides 502IU (10% RDA) per 100g, 361IU (7% RDA) per cup shredded, and 75IU (2% RDA) per leaf.

Dried Apricots: Dried apricots are a great portable snack food. 100 grams will provide 3604IU (72% RDA) of vitamin A, which is 4685IU (94% RDA) per cup, and 144IU (6% RDA) per dried apricot.

Rock Melon (Cantaloupe):  Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% RDA) of vitamin A per 100 gram serving. That is 5986IU (120% RDA) per cup of melon balls, or 2334IU (47% RDA) in a medium sized wedge.

Broccoli

Broccoli is a cruciferous veggie. It’s in the same family with cauliflower and brussels sprouts. This family of veggies contains the nutrient sulforaphane which is purported to cause the leukemia and melanoma cells to self-destruct. Sulforaphane has also been shown in tests to slow the progress of breast cancer. 1 cup of raw broccoli will supply 135% of your daily vitamin C needs.

Beets

Beets, or beetroot as it’s known here in Australia is a wonderful vegetable for lowering blood pressure. The lifestyle that many women lead today means that we are all at risk of suffering from this silent killer. Managing jobs, families, husbands and friends plus a host of other ventures means that we as women are under pressure. Beetroot is extremely high in folate which is responsible for assisting in the manufacture of new cells and preventing DNA damage. DNA damage is a known precursor to cancer. It is also known to boost workout stamina so get into the beet juice before hitting the gym.

Turmeric

It’s the nutrient curcumin in turmeric that gives it it’s orange colour. That curcumin is very important in would and infection healing. It addresses inflammation very effectively without the need for blood pressure-raising anti-inflammatory drugs. And there’s a reason why so few inhabitants of India suffer Alzheimers. Turmeric helps to prevent that illness and at the same time helps to promote good digestion.

If you don’t care to smell like curry all day, I have an excellent supplement range that carries this nutrient in a capsule. Feel free to make an appointment or contact me to discuss this if you feel you could use it.

Sardines

Sardines are loaded with vitamin D, calcium, and a wonderful nutrient called selenium.  Selenium is an antioxidant that helps to keep the immune system fighting fit and protects cells from damage.  As women, because of the enormous emotional load we carry supporting everyone else’s needs, it follows that our immune systems would be under a larger load as well.

Also, sardines are a very good source of omega 3 which as you know supports joints and brain function to name a few.

Kale

This very powerful vegetable is in the same family with broccoli.  It’s a powerful preventive against cancer and supports the heart.  It’s full of vitamin C.  This bitter veggie will also help to keep your complexion clear and your eyes bright. 

Blueberries

Blueberries as mentioned in a previous article are one of nature’s super antioxidants. Not only that, they do aid in anti-inflammatory actions in the body. We know that sustained inflammation anywhere in the body can be a precursor to cancer so it’s always a good idea to deal with it as quickly as possible. Blueberries will help.

Black Beans

Black beans are tradition in Mexican food.  They are high in many minerals including folate, magnesium and iron.  They also contain more omega 3 than other members of the legume family.  Cell regeneration, red blood cell production, immune system support and good nervous system support.  Black beans are interesting because they are one of the few foods that cross over into two different categories of the food pyramid.  They are a protein and they also qualify as a carbohydrate.

Tart Cherries

Not to be confused with sweet black cherries, which are an excellent food but do not contain the same amount of therapeutic value as the bright red tart cherries. Tart cherries are beneficial in the management of pain and like black beans are indicated in anti-inflammatory support. As such, they are a lovely food to consume if you have arthritis or gout. Tart cherries make an excellent snack if you’re using the gym as they support quick recovery from post workout muscle soreness.

Almonds

Almonds are a wonderful healthy way to support your heart function.  They are also very important for gut health.  Prebiotics are non-digestible food parts that create probiotics when they pass through your intestines. Almonds, along with other high-fiber foods, belong to this category and may play a role in improving stomach problems, like irritable bowel disorders and diarrhea, and boosting calcium absorption

Quinoa

Quinoa (pronounced Keen-wah) is a grain rich in protein. It contains all 9 essential amino acids. As you may know, amino acids are the building blocks of protein. Amino acids make up all of the muscles, tendons, glands and organs in the body. As the human body is not capable of storing Amino acids, they must be consumed daily in the form of a healthy diet. Quinoa fulfills that requirement.

Also try: Kiwifruit
This petite fruit contains about 70 milligrams of vitamin C—more than an orange and just 5 milligrams short of the daily recommendation for women. Research links C to improved eyesight, lower cancer risks, and better heart health. All that and a younger-looking outside, too: A high intake of C makes wrinkles less noticeable, according to Melina Jampolis, MD, a San Francisco–based physician who specializes in nutrition and is the author of The Busy Person’s Guide to Permanent Weight Loss.

I’m aware I’ve written on aspects of this subject previously (To Flu Or Not To Flu – May 16, 2011) but I guess you can never have enough information when it comes to keeping yourself healthy and well.

As the inclement weather sets in below the equator many people are tempted to turn to antibiotics at the first sign of ill health. The fact of the matter is that those particular chemicals will not go far in protecting you or curing your cold nor will it give you any relief from the flu.

You’ll know you have a cold if you get symptoms of runny nose, sore throat and a cough. You might also get a headache and a slight fever (under 39C). Usually a cold will only put you to bed for a day if that. Though rest would be advisable, most people can stay on their feet during these episodes.

A flu is a different proposition. Somewhat more severe, it will involve a struggle to get out of bed. Symptoms can last for up to 10 days. Fever, aches, pains, nausea and vomiting and loss of appetite are all part and parcel of this debilitating illness.

Antibiotics won’t help

The important thing to remember is that the flu is a virus. Antibiotics are a specific class of drugs designed to kill bacteria. As by definition, a viral illness does not involve these pesky little bacteria germs, a drug designed to kill them will be useless.

Clear Soup

In my previous blog I mentioned that the flu does not like vinegar. Apple cider vinegar is an excellent tool in assisting your journey through the “valley of influenza”. Water, rest, clear soups and lots of green vegetables should be in everyone’s arsenal of war toys against the flu.

Herbal remedies bring about wonderful relief and support if used correctly. Here are but a few:

Eyebright – clears the head of mucus. Good for runny nose, runny eyes, just anything running out of the head
Ribwort – assists with mucus and catarrh in the throat. Excellent for laryngitis
Elecampane – supports and strengthens the lungs and fights infections (bacterial or viral) in that area.
Elder Berry – wonderful for support of the upper respiratory tract.
Echinacea – good for assisting the body to stave off infectious illnesses of all sorts.
Garlic – exhibits a powerful infection fighting action in the body.
Extra Vitamin C – I advise at least trebling vitamin C doses to ward off and support before and during upper respiratory illness
ImmunoStart – a product used in my clinic has proven to be a great support to immune function when used in conjunction with a sensible diet and lifestyle.
Omega 3 – as a supplement before during and after!

As well, remember to wash your hands often. Dispose of tissues thoughtfully and blow your nose often to clear the contents of an infected nasal passage and prevent that material from traveling back up to infect the sinus passages.
Gargle – gargling with warm salt water is soothing and healing on a sore throat. Do it several times a day before and during illness.

Here are some good foods to eat when you’re battling a cold or flu:

• Bananas: Soothe upset stomachs.
• Bell Peppers: Loaded with vitamin C.
• Blueberries: Curbs diarrhea, high in natural aspirin. (May lower fevers and help with the aches and pains.)
• Carrots: Loaded with beta-carotene.
• Chili Peppers: Can open sinuses, and help break up mucus in the lungs.
• Cranberries: Help prevent bacteria from sticking to cells lining the bladder and urinary tract.
• Mustard & Horseradish: Helps break up mucus in air passages.
• Onion: Has phytochemicals purported to help the body clear bronchitis and other infections.
• Rice: Curbs diarrhea.
• Tea: Black and green tea (not herbals) contain catechin, a phytochemical purported to have natural antibiotic and anti-diarrhea effects.

The tea form of all of these herbs generally works well . As always, I can make specific herbal extract formulae with these and many other herbs that will address your symptoms specifically. So call me for assistance.

Remember that symptoms can mean so many different things. It’s important to visit the clinic or your regular health provider if your symptoms become severe or last longer than normal.