When you hear people talk about chocolate, those who enjoy it, tend to use words like “addict” and “obsession” and “craving” when describing their relationship with this exotic treat. Indeed, Theobroma Cacao has a long history of being one of the most revered and coveted commodities on earth. There are those who praise the healing benefits of cacao, and ours is hardly the first culture to be obsessed with it. It is rumored to be an aphrodisiac, and has practically become a symbol of romance, a favorite gift for Valentine’s Day.

Cocoa pods grow in hot, rainy tropical climates. Cocoa pods weigh nearly a pound a piece, each one contains between 20-50 beans. About 400 dried beans make a pound chocolate. Once removed from their pods, the beans are fermented and dried, usually in the sun, but sometimes through artificial means.

The health benefits attributed to cacao include improved cardiovascular heath. This is especially associated with dark chocolate and raw cacao, in which the flavonoids are still intact. Studies also show term benefits in LDL cholesterol linked to chocolate consumption.

When we think about cacao and chocolate, we often forget that this ingredient is riddled with controversy. Perhaps our passion for chocolate has made it easy to overlook some unsavory truths. The first is that not all nutritionists and health studies support the healing benefits of cacao. In fact, some studies suggest there are troubling health problems associated with cacao consumption. Another little discussed fact: much of the world’s cacao is exposed to highly toxic pesticides and herbicides. Combine that with the deforestation that must occur to make room for cacao plantations, and this creates negative environmental consequences and adverse health effects. As if this weren’t enough, the most troubling aspect of cacao production, which receives very little acknowledgement in the US is that fact that much of the world’s chocolate is a product of slave labor and child trafficking.

West African nations, including Cameroon, Nigeria, Ghana and Cote d’Ivoire produce as much as 70 percent of the world’s chocolate supply. In 2005, it was reported that the Ivory Coast alone had more than 200,000 children working on cacao farms. These children are forced to work with toxic chemicals, without protective clothing. They are subject to dangerous wounds from the machetes they must use to cut open the cacao pods. Their growing bodies are crippled by the heavy sacks of harvested pods they must carry on their backs. It is estimated that up to six percent of these children were brought to these farms against their will by human traffickers. Some of these enslaved children have been taken from Mali, Burkina Faso, Benin and Togo. In many other cases, the extreme poverty in the region, and the plunge in cacao’s trading price, forced many families to pull their children out of school to work on the farms full time. Many of these parents are promised that their children will earn a good wage and send money home, but often the conditions these children work in resemble slavery. Some have worked for years without pay, have been beaten regularly and threatened with violence if they try to leave.

Major chocolate producers, such as Hershey and Nestle, buy cocoa at commodities exchanges where Ivorian cocoa is mixed with other cocoa and sold at low prices. The Ivory Coast government blamed multinational chocolate companies for keeping prices low, and farmers in poverty. The Ivorian prime minister, Pascal Affi N’Guessan said the price would need to increase 10 times to ensure a good quality of life for the farmers and their families.

In recent years, several organizations put pressure on manufacturer’s to stop sourcing cheap chocolate at the expense of human rights. Many major chocolate producers promised to phase out their chocolate sourced by child labor. Many even signed on to the Harkin-Engel Protocol, which was designed to end child labor on cocoa farms completely by 2010. Independent auditors at Tulane University’s Payson Center for International Development showed that in September 2010, their efforts had not even come close to meeting this goal.

This Valentine’s Day, take a moment to consider what goes into making that “romantic” gift you received. But, before you despair completely, there are increasing numbers of fair trade sources of cocoa and raw cacao. By purchasing fair trade chocolate and cacao, you will help reduce the risk of consuming chocolate sourced by child labor. Certified organic cacao has not been exposed to dangerous chemicals, and neither have the farmers. See this month’s “Ingredient Watch” column for more information on choosing high quality, ethically produced cocoa.

Below, you will find a list of resources for finding fair trade, organic, chocolate and cacao. These companies either use 100 percent fair trade ingredients, or have a stated goal to reach 100 percent with the majority of ingredients having fair trade sources. The more we choose sustainably and compassionately grown cacao, the more pressure it puts on the “Big Chocolate” industry to clean up its act.

Fair trade sources of Chocolate and Cacao:

www.essentiallivingfoods.com/products/cacao-powder-balinese-organic-raw

http://omanhene.com/

http://www.equalexchange.coop

http://www.divinechocolateusa.com/

http://www.deansbeans.com

http://www.globalexchange.org/fairtrade/campaigns/stores.

http://fairtradefederation.org

References:

1. Bremness, Leslie. Dorling Kindersley Handbook: Herbs. Dorling Kindersley, London, 1994.

2. www.wikipedia.org/cocoa

3. www.wikipedia.org/children_and_cocoa_production

4. http://www.laborrights.org/stop-child-forced-labor/cocoa-campaign/news/12418

Our cover displays an image of lustrous pomegranate seeds, alongside an iconic shape. What do these two red and eye appealing objects have in common? The heart. The pomegranate, native to Iran (Persia), packs a heart-healthy punch.

The history of the pomegranate is intriguing in itself, but the modern day use plays the true beat of this story, as the properties in its juice help reduce the risk of heart disease, according to research. The juice is said to contain antioxidants and free radical scavengers. Some studies also suggest that drinking pomegranate juice daily helped reduce systolic blood pressure. Its seeds are also high in fiber, Vitamin C and unsaturated oil.

From an Ayurvedic point of view, the seeds and the juice are revered as a tonic for the heart and throat. The juice of its rind, flower and tree bark are used to stop nose bleeds, gum bleeding, and for toning and firming the skin.

With all of these healthful benefits, how can you resist this alluring fruit? You can find organic pomegranates, and a variety of pomegranate juices, at your local health food store.

Written By Dr. James Rouse |

Change your thinking, change your life” is a philosophical and spiritual mantra that most of us embrace with passionate conviction. You may find it inspiring to know that you can positively impact your thinking, emotions, and outlook through a practice of affirmative eating.

The turn of the New Year is the perfect time to refresh your thinking about your eating plan, not only for nourishing your body but also for nourishing your mind. Simply put: eating right is as much a mental boost as it is a physical one.

I have witnessed, both clinically and personally, the impact that the right foods can have on creating inspired thinking and living. Your food choices do impact your mental and emotional body chemistry. You can help to create a positive mental and emotional thinking environment by choosing foods that are rich in key compounds that serve as building blocks for your body and brain’s chemical messengers called neurotransmitters. Neurotransmitters serve many different functions. One of which is to keep your mind, mood and motivation on track and focused. Neurotransmitters also support your thoughts and thinking in a positive way!

If you are looking to get the most spirited “bang from your brain” you can employ affirmative eating and set your thoughts and vision on a course for fine-tuned think- ing and greater well-being! There are four powerful neurotransmitters that, when supported through healthier living and eating practices, can help you experience less moodiness, depression and anxiety, and greater focus, energy and concentration … and help you sleep better and give you greater control of your sugar cravings.

These “fantastic four” include serotonin, dopamine, acetylcholine and nor epi- nephrine. How do they work? What can they do for you? How can you build your own optimal levels?

1. Serotonin: Serotonin is like a natural anti-depressant and helps manage your crav- ings for high drama carbohydrates like cookies, cakes and chips. When your levels of serotonin are healthy, your mood and sense of personal peace is alive and well. You can build your stores of serotonin by eating foods rich in the amino acid tryptophan found in poultry and avocados, and in whole grains, legumes and tofu.

2. Dopamine is all about energy, passion and greater concentration. When fatigue and lethargy appear to be your normal state of being, you may want to do your best to support your natural and optimal levels of dopamine. You can do this by choosing foods rich in the amino acids tyrosine and phenylalanine which can be found in low fat dairy products, eggs, rice and fish.

3. If you’re feeling like your brain and your memory are experiencing more than just temporary difficulties with recall, and concentration is fleeting at best, then you may wish to boost your levels of acetylcholine. Acetylcholine promotes mental fit- ness, and supports overall optimism and balance. You can serve yourself and your memory by consuming choline rich foods like oatmeal, soy foods, nuts, whole grains, sesame seeds and brewers yeast. Choline can actually boost levels of acetylcholine in the body.

4. When stress, sleep disturbances, depression and general lack of happiness and fulfillment are making their presence known on an all-too-often basis, you may want to boost your levels of nor epinephrine. Nor epinephrine has a stimulating effect on the brain, and it promotes positive perception, motivation and energy. It can also be helpful in supporting balance and focus during stressful situations, and promote an optimistic outlook while under stress too. The food base building block for this “happiness hormone” is the amino acid phenylalanine and can be found in fish, eggs, poultry, legumes, red vegetables, spinach, apples, and, thank goodness, chocolate! (just keep your consumption moderate and go with the dark variety).

When your need for “comfort food” is winning over your need for eating healthy, think about the “fabulous four” and try to choose foods that will optimize your levels of these neurotransmitters. With affirmative eating practices you can build optimal levels of these chemical messengers which I often refer to as chemicals for greater contentment and experience peak performance of your mind, body and spirit!

A wonderful side effect of this type of eating plan is that it is naturally balanced with lean proteins, metabolically supportive carbohydrates and healthy fats, which can also be helpful in supporting healthy weight management and in the prevention of many chronic diseases such as heart disease, diabetes and certain types of cancer. I encourage you to begin each meal choice with the “end in mind.” Consider the outcome you are looking for with your food and your meals. Is your desire to just fill up, or are you looking for an experience of true and sustained nourishment that fuels your body and mind to co-create with spirit to live and give from your highest expression?

Affirmative eating can be a vital endeavor on the path to greater peace and well-being. Begin today. Set your table and your intention. Let the grace begin…

Dr. James Rouse is creator and co founder of Optimum Wellness media www.opimumwellness.com and Mix1 Beverages www.mix1life.com

The same little green bushes that are found atop little ceramic animals, in those infamous “Chia pet” commercials, are actually a dynamic superfood source. Salvia hispanica, more commonly known as chia, is a member of the mint family. Its earliest known cultivation dates back before the 16th century, to the pre-Columbian Aztec civilizations. It is still used in Mexico and Guatemala; the seeds from the plant are sometimes ground, or used whole in a nutritious beverage called “chia fresco.”

The flowering bush is closely related to Pineapple Sage, but unlike other members in its family, chia is most prized for its tiny oval seeds. These miniscule seeds are only 1 mm in diameter, are extremely rich in Omega-3 fatty acids, much of which is alpha linoleic acid (ALA). When consumed in its raw form, it provides protein and dietary fiber. The seed also provides essential minerals, such as phosphorus, manganese, calcium, potassium and sodium.

Chia fresca is a beverage in which chia seeds are combined with water or fruit juice. The soaked seeds have an interesting gelatinous texture. Its gelatinous qualities lend to its use in gruels, porridges and puddings. It is often added to Pinole; which is coarse flour made from toasted maize. Ground chia seeds are also used is baked goods, such as breads, cakes and biscuits. Chia sprouts can be eaten the same way as alfalfa sprouts; they make a great compliment to salads, sandwiches and other dishes. The porous clay figurines from those infamous commercials are a great surface on which to grow these sprouts because moisture is held and slowly released by the clay. Of course, using a glass jar covered in cheese cloth will work just fine for sprouting as well.

Below is a recipe for Chia fresca, designed to give you an energy boost so that you can tackle New Year’s Resolutions with ease. Any fresh fruit juice can be substituted in this recipe. Play around with what flavors you like best.

Chia Fresca

10 cups filtered water

2/3 cup chia seeds

4 TB Yerba Mate (or two tea bags)

Juice from 1 lemon

2 TB fresh mint (try pineapple or chocolate mint)

2 TB raw honey (optional)

Combine eight cups of water and chia seeds in a large glass container. Let them sit for at least two hours. Meanwhile, heat the remaining two cups of water until simmering; add the Mate and steep. If you choose to use honey, add it to the tea and stir until it dissolves. After five to ten minutes, strain out the tea and let the mate mix cool in the refrigerator. When the chia seeds have reached a gelatinous texture, add the mate, mint and lemon juice. If the mixture is too thick, add additional liquid. This recipe serves four.

References:

1. Bremness, Leslie. Dorling Kindersley Handbooks: Herbs. Dorling Kindersley. London, 1994.

2. www.wikipedia.com

The word star has many connotations. For some, stars are luminous balls of plasma, offering speculation on past, present and future. For others, the star represents their history and faith. To many, a star conveys hope, joy and harmony. We use them as décor, we watch them on TV, and we hang our star-filled flags to honor American humanity. The “star” is brilliant and vibrant, yet elusive; it holds a deeper meaning within.

Similarly, the star anise possesses a myriad of uses. Scientifically known as Illicium verum, star anise means “eight-horn,” or “eight corners,” in Chinese. The fruit is harvested from its small evergreen tree, native to Vietnam and China. Its flavor resembles that of anise and is used in food and medicinal recipes alike. It flavors liquors, baked goods, meats, soups and teas. It has been used in Traditional Chinese Medicine to remedy rheumatism, digestion and cold-stagnation. It is also a popular ingredient in anti-flu drugs.

Whether you use the star symbolically, or to add a touch of warmth to your food and drink, make note of the feelings derived from its use. Pay attention to the vibration it emits, and feel its energy; for there must be a reason behind the star’s historical presence.

The butter vs. margarine debate…what to say about it? The only really surprising thing about the whole issue is that margarine has managed to successfully disguise itself as a health food for so long. Meanwhile, real butter, a whole food that has been used safely for generations, has somehow earned a bad rap for itself. Butter vs. margarine: the closer you look at it, the more of a head-scratcher it becomes.

Let’s see who comes out on top when we compare the ingredients of a popular margarine product, with those of actual butter. Watch them do battle below.

Country crock Butter spread:

Ingredients: Vegetable(s) Oil Blend (Soybean(s) Oil Liquid, Soybean(s) Oil, Partially Hydrogenated, Cottonseed Oil, Hydrogenated, Water, Whey (Milk), Salt, Vegetable(s) Mono and Diglycerides, Soy Lecithin, (Potassium Sorbate, Calcium Disodium EDTA used to protect quality), Citric Acid, Artificial Flavors, Vitamin A Palmitate, Beta Carotene color(s).

This product is mostly composed of rancid vegetable oils, with dashes of additives and preservatives thrown in. Nothing related to a cow is mentioned until ingredient number five. This product also contains hydrogenated oils, which as we learned in last month’s Ingredient Watch are best avoided like the plague. The process of hydrogenating oil is when oils are transformed from a liquid state to semi-solid by using nickel oxide (tiny metal particles) as a catalyst and blasting the oil with hydrogen at high heat and pressure. This is oil that is already rancid as it was extracted, using high heat methods that create dangerous free radicals. The artificial flavors and coloring are necessary to mask margarines actual color (dull grey) and to conceal its chemical aftertaste.

Fats that are partially hydrogenated actually block utilization of essential fatty acids, causing problems such as sexual dysfunction, and paralysis of the immune system. Hydrogenated fats are associated with many serious diseases including diabetes, obesity, birth defects, sterility, and problems with bones and tendons. The consumption of margarine has been implicated in connection to high cholesterol levels, heart disease and cancer and yet it is still marketed as a health food. Even more horrifying, is that it is often suggested as beneficial for people who are already facing heart disease or high cholesterol.

And Organic Valley Pastured Butter:

Ingredients: Pasteurized organic sweet cream, salt, microbial cultures.

Even a quick glance at the two ingredient lists, side by side, should reveal the butter’s advantage: only three ingredients, while the former has upwards of 15. Butter is made by culturing milk with lactic acid to ripen the cream, before it is slow churned in small batches. This butter comes from pastured cows that grazed on grass, increasing the amount of beta-carotene and omega 3 in the milk. The cows were not given hormones or antibiotics, or fed GMO ingredients; all of which do have adverse health effects. When butter is made from high quality milk that came from cows that were able to live as they naturally would, that is to say, grazing on grass, the butter is more like what our ancestors enjoyed. Incidentally, butter is not given much credit, neither for the many vital nutrients it contains or some of its associated health benefits.

Butter is rich in fat soluble vitamins such as A, D, K and E. Vitamin A is more easily absorbed and utilized from butter than it is from any other food source. Vitamins A and D are necessary for growth, healthy bones, proper development of the nervous system and brain, and for normal sexual development. Butter from grass fed cows also contains Activator X, a catalyst discovered by Dr. Weston Price, which helps the body easily absorb minerals such as maganese, zinc, chromium, and iodine. Butter contains a balanced ratio of omega 3 and omega 6 fatty acids. Finally, the short and medium chain fatty acids in butter have antimicrobial, antitumor and immune system supporting properties, especially 12-carbon lauric acid, not found in other animal fats.

When you compare the two side by side, butter clearly comes out swinging. It deserves a second chance in our kitchen, while the margarine should be cast out as an impostor, imitation “health food.”

References:

1. Fallon, Sally, with Mary G Enig Ph.D, “Nourishing Traditions,” Revised Second Edition, New Trends Publishing, Washington DC, 2001

2. http://www.livestrong.com/thedailyplate/nutrition-calories/food/country-crock/butter/

3. www.organicvalley.coop

Understanding how to choose healthy, high quality oils is a simple way to positively impact one’s diet. While fats in oils are often demonized for causing obesity, they are one of the most misunderstood nutrients. Consuming healthy oils is extremely beneficial in many ways. They provide the body with necessary vitamins such as A, C, and D, antioxidants such as selenium and vitamin E, and minerals such as magnesium. Tropical oils even have anti-microbial action.

On the other hand, over consumption of low quality, highly processed vegetable oils and hydrogenated fats, contribute to many health problems. These range from vitamin and mineral deficiencies to heart disease, cancer, diabetes and more. Many of these oils also contain large amounts of omega 6 linoleic acid. Recent research revealed that too much omega 6 in the diet creates an imbalance that can interfere with production of important hormones. This disruption can result in increased tendency to form blood clots, and higher risks of inflammation, high blood pressure, irritation of the digestive tract, depressed immune function, sterility, cancer and weight gain. Whether oil is healthy or not has much to do with the way it is processed. Not all olive oils are created equal, for example. Here are some key terms to take note of when shopping for oils, and some recommendations for the healthiest oil options:

“Expeller-pressed” or “Cold pressed”: In the old days, oils were extracted from fruits, nuts and seeds through slow moving stone presses. The oils were not heated during this process. This kept it from becoming rancid and allowed all its beneficial properties to remain intact. Today, many commercial grade cooking oils are obtained by crushing the oil bearing seeds and heating them to 230 degrees Fahrenheit! During this process, the oils are exposed to damaging light and oxygen. High temperature processing cause the weak carbon bonds of unsaturated fatty acids to break apart, creating dangerous free radicals. In addition, the antioxidants such as fat-soluble vitamin E are destroyed by the high temperatures. BHT and BHA, both suspected of causing cancer and brain damage, are often added to these oils to replace the vitamin E and other natural preservatives destroyed by the high heat. Oils that are “expeller pressed” or “cold pressed” are unrefined and a much safer alternative to processed oils. These oils will remain fresh, with their antioxidants intact, for long periods of time, if stored in dark bottles in a cool place.

“Hydrogenation” or “Hydrogenated oils”: This is one of those red flags on a food product ingredient list. This is a process that turns polyunsaturated oils, normally liquid at room temperature into fats that remain solid at room temperature. Margarine and Shortening are two classic examples. Manufacturers usually begin with cheap, low quality oils such as corn, cottonseed or soy that are already rancid from the extraction process mentioned above. These oils are combined with tiny metal particles, usually nickel oxide, which is then subjected to hydrogen gas at high heat and high pressures. Then, soap-like emulsifiers are added to give it a better consistency, and the product is heated to high temperatures again. Next it is bleached to remove the unattractive grey color from the product, and some dyes and fragrances are added to mask the flavor. There is nothing about this process that should have anything to do with anything we eat. When you see the words “hydrogenated” on the label, just put it back on the shelf and walk away!

Best oil choices:

Olive oil: Ideal in its raw form for salads, and appropriate for cooking at moderate-low temperatures. Do not overheat, or the integrity of the oil will be lost. Contains both omega 6 and omega 3 acids. Choose cold pressed or expeller pressed for best results. High quality olive oils are golden yellow and slightly cloudy in appearance.

Coconut oil and palm oil: These tropical oils contain anti-viral, anti-fungal, anti-bacterial and anti-microbial properties, when they are unrefined. These oils are very stable and can be kept at room temperature for many months, without becoming rancid. These oils also maintain their integrity quite well when heated, so they are excellent for cooking, frying and baking.

Flax seed oil: Contains 57 percent omega 3 fatty acids. It should always be kept in a dark bottle in the refrigerator to prevent rancidity. It should never be cooked with or heated, but instead used in small quantities such as tablespoon added to your favorite salad dressing.

Oils that are OK in moderation:

Peanut oil and sesame oil: Relatively stable at high heat, these oils are acceptable for use in stir frys and other cooked meals. Their high omega 6 content can be dangerous if overused.

Oils to avoid/strictly limit:

Safflower, corn, sunflower, soybean and cottonseed oils: It is almost impossible to find cold-pressed versions of these oils. They have already been processed at dangerously high temperatures, and become even more damaging when re-heated for cooking, frying or baking. High omega 6 content.

Canola oil: Due to its high sulfur content, this oil goes rancid easily. Baked goods made with canola oil tend to mold very quickly. Studies have connected the consumption of canola oil to heart lesions and vitamin E deficiency. High omega 6 content.

As always, choose real food over food products and eat happily!

1. Fallon, Sally with Enig Ph.D, Mary. Nourishing Traditions. Revised Second Edition. New Trends Publishing. Washington DC, 2001.

2. www.wikipedia.com.

Shopping organic on a budget isn’t always easy. It takes time to familiarize yourself with certain organic products, and the places you can find them locally. Here are some tips on how to get started:

-Don’t limit yourself to popular natural foods stores and organic pantries. Shop around and figure out where you’re comfortable spending your hard earned money. Conventional grocery stores often have relatively cheap and expansive selections of organics.

-Plan your meals and don’t over-shop. According to the U.S. Environmental Protection Agency, the U.S. generates more than 34 million tons of food waste each year. Generating food waste has significant economic and environmental consequences, so make a list of ingredients you’ll need and try to avoid impulse buys. Websites like www.lovefoodhatewaste.com can even help you calculate proper portions.

-Save food, save money! Store your food so that it stays fresh, and learn recipes for leftover meals.

-Shop seasonally. Learn which fruits and vegetables are harvested during certain times of the year. In the fall, think root vegetables: potatoes, carrots, zucchinis, squash and corn. If strawberries are out of season, opt for frozen strawberries. If tomatoes are out of season, go with canned.

-Make connections with a local farmer and become involved. For a nominal fee toward a membership/part ownership, food Co-ops offer organics and other natural products, direct from local growers, at discount prices. There are many other programs you can get involved in and become familiar with Community Supported Agriculture (CSA). Check online for sites that list your local farmers and CSA programs: www.nevadagrown.com

-Buy organic if it doesn’t have a peel. Many fruits and vegetables are full of pesticides and other dangerous chemicals, even after they are washed. However, there are some fruits and vegetables that are safe to substitute organic for conventional, in order to save you some extra cash. Generally, produce with a peel, rind, husk or protective outer layer is less likely to be affected by pesticides and harsh chemical fertilizers. Here are some examples:

Oftentimes, produce that is grown organically isn’t labeled organic on the shelves because the application and inspection process to get it certified by a National Organic Program (NOP) accredited agent can be expensive. Farmers can even have their organic certified label revoked if organic produce simply comes into contact with a conventional produce.

*Skip the organic peanut butter and just go with conventional brands that are low in sugar and free of hydrogenated oils.

-Buy organic meats and animal byproducts. Livestock raised on conventional farms are often given antibiotics and recombinant growth hormones. These become present in the conventional beef, pork, and poultry we eat, along with the eggs, milk, and cheese that we get from these animals. Farmed fish are also a red flag as contaminants can be found in the food they are fed; buy wild-caught fish instead. Organic meats are almost twice as expensive as conventional meats, but the health benefits outweigh the cost.

-Purchase bulk items. Some stores have larger selections than others, but most contain essential foods that have high nutrient densities, like oats, whole grains, beans, nuts, rice, and snacks like trail mix and dried fruits.

-Don’t buy bottled water. It’s expensive and the bottling process is harmful to the environment. Buy yourself a tap filter and a reusable water bottle to take with you on the go. A Brita Faucet Filter shouldn’t run more than $30 anywhere, think of it as a simple investment that will save you hundreds of dollars in the future.

-Shop sale items. This might be stating the obvious, but everyday sale items are usually good buys because most stores have already shopped around locally for you to make sure they are giving you the best price around.

-Shop store brands for packaged foods. They’re cheaper and have the same great taste and nutritional value as big name brands (I.e. Whole Foods has their “365” brand).

-Don’t buy prepared foods. It’s cheaper and healthier to buy the ingredients needed to prepare them yourself.

-Browse coupons and use them! Coupons for natural and organic products are easy to find online, and many stores include them in their print newsletters and catalogues.

Personal Care

-Do some research and avoid dangerous chemicals that can slowly harm your body over time. Personal care products contain large volumes of chemicals, natural and synthetic. Some companies use ingredients that may cause cancer or that are associated with developmental problems. Many cosmetics ingredients penetrate the skin, and people ingest those used on lips and hands and inhale sprays and powders.

Again, shop around. Conventional stores like Target and CVS in fact have good organic personal care, bath and shower, health and skin care, and cosmetic products at affordable prices that are often less than half the cost of similar products found in popular natural health stores.

However, organic or “natural” products sometimes still contain the harmful ingredients we try to avoid. Just because a product label says “all natural” doesn’t mean it is safe. Even plant-based ingredients can be harmful to your body. That’s why it’s important to familiarize yourself with some of the major toxins found in personal care products. Here are a few:

• DEA (diethanolamine), MEA (Monoethanolamiine) & TEA (triethanolamine): Hormone-disrupting chemicals, can form cancer-causing nitrates. Americans exposed 10-20 times per day with shampoos, shaving creams and bubble baths.

• Alcohol, Isopropyl (SD-40): drying, irritating solvent; strips skin’s moisture and immune barrier, makes you vulnerable to bacteria and viruses. Found in shellac, antifreeze and personal care products. Promotes brown spots and premature aging.

• Fragrances: Can contain up to four thousand ingredients (including animal urine), many toxic or carcinogenic. Causes headaches, dizziness, allergic rashes, skin discoloration, violent coughing, vomiting, and skin irritation.

Parabens: Act as preservatives; are present in moisturizers and deodorants. Chemicals in cosmetics can pass through the skin, into the bloodstream and internal organs.

Sulfates: All types of body care products may contain sulfates that have been shown to be highly irritating to the skin and have also been linked to toxicity of the biological systems of the body including cardiovascular (heart), digestive tract and the respiratory system.

-Make your own cleaning products. Baking soda, vinegar, borax, and other common natural household products are good homemade substitutions to expensive certified organic cleaners, laundry detergents and soaps. Many of the ingredients you already own can be used in combination to clean a variety of things:

• Multi-purpose cleaner: Mix a few drops of natural soap, 2 cups water, and 15 drops each of tea tree and lavender essential oil. You can spray this on all surfaces, like cutting boards, counters, toilets and walls.
• Remove indoor air pollutants: Houseplants such as chrysanthemums, English ivy, spider plants, and Boston ferns naturally freshen the air.
• Prevent mold and mildew from becoming a growing problem in the bathroom by keeping a spray bottle filled with 1 cup water and 1 drop tea tree oil handy, for zapping stains.
• Disinfect and deodorize the toilet bowl in a flash. Sprinkle the sides with baking soda, let sit for a few minutes, then drizzle with vinegar. Scrub with a toilet brush and flush.
• Take out tough stains from whites by dabbing spots with a mixture of one part borax and six parts water.

As you can see, there are numerous ways to make shopping organic affordable. Shopping within your budget is attainable. It takes sensible thought and consideration to know what you really need. Following these tips and suggestions will help you get there faster.

References:

1. http://www.epa.gov/osw/conserve/materials/organics/food/fd-basic.htm

2. http://www.webmd.com/food-recipes/ss/slideshow-to-buy-or-not-to-buy-organic

3. http://www.ewg.org/skindeep/

4. Healthy Beginnings “Terrible Toxins” pamphlet

5. WOW Cleaning Services: www.wowcleaningreno.com

This tree of stars is native to Asia; and as its popularity grew, it now calls many tropical destinations home, including the semitropical areas of the US.

The fruit itself is completely edible. It is firm and juicy and has its own unique taste. Some liken it to a mixture of fruit, including apples and citrus family fruits. It is rich in antioxidants and Vitamin C. It is also known for its antimicrobial properties, warding off bacterial villains such as E. coli, and Salmonella typhi.

Although its intriguing shape and nutritional benefits are appealing, some studies link ingesting this fruit to serious risks and side effects. Starfruit contains Oxalic acid, which is extremely harmful to those with kidney issues. The fruit also contains natural inhibitors that are said to affect the potency of certain medications, typically those linked to cardiovascular illness.

Ah, the juice box. Kids go crazy to slurp down this sweet treat; something that parents can feel good about, right? It is an innocent, healthy beverage that is a much better choice when compared with sugar or corn syrup laden sodas. In addition to this, the pretty packaging makes all sorts of claims about the all-natural ingredients, high vitamin quantity, and maybe even a little fortification action with some extra vital nutrients. As usual, the loftier the health claims on the box, the more our suspicions ought to be aroused. As we explore the ingredient lists of the juice products listed below, we begin to understand that they may not be all they were cracked up to be. Behold these so-called “healthy” food products, or as I like to call it, the Juice Box hall of shame:

365 Organic Cherry Flavored Juice:

Ingredients: Filtered Water, Apple(s) Juice Concentrate (Organic), Grape(s) Juice Concentrate (Organic), Aronia Berry Juice Concentrate (Organic), Cherry(ies) Juice (Organic), Flavor(s) Natural cherry.

Pros: The majority of the ingredients are organic; there are no artificial sweeteners or added sugar.

Cons: Three words: fruit juice concentrate. The process of juicing fruit, concentrates its sweetness, and ups its sugar content. Fruit contains plenty of sugar, and when large amounts of fruit are concentrated into juice, we wind up drinking a much larger serving of fruit and sugar than we would naturally be able to consume if we were just eating the fruit by itself. Most people are unaware that a glass of processed juice contains as much sugar as your average candy bar, most of it fructose, which is more harmful than the sucrose of sugar. Furthermore because commercial fruit juices are pasteurized, they are stripped of vital enzymes, vitamins and minerals, much like refined flour or sugar. Essentially, this juice box is nothing more than liquid sugar; itصs organic liquid sugar, but sugar nonetheless. Oh, and always remember there is nothing “natural” about natural flavors.

Juicy Juice Apple Juice:

Ingredients: Apple Juice (Water, Juice Concentrate), Ascorbic Acid (vitamin C), Malic Acid.

Pros: No artificial or added sweeteners. Short ingredient list.

Cons: Fruit is not from an organic source, meaning it could contain residue from pesticides. Contains fruit juice concentrate as well.

Capri Sun All Natural Red Berry Fruit Juice Pouches:

Ingredients: Water, High Fructose Corn Syrup, Citric Acid, Pear(s) Juice from Concentrate, Pectin, Strawberry(ies) Juice from Concentrate, Natural Flavoring

Pros: Uhة?

Cons: First of all, here’s a classic example of why the words “all natural” on a food product could be best translated as “junk food posing as health food.” Secondly, notice how fruit is fourth on the ingredient list. High fructose corn syrup adds even more fructose and sugar into the mix, and of course the natural flavoring is red flag. Finally, when a juice product is called something like “red berry” or “blue-raspberry,” or the name of some other fruit that doesn’t exist in reality, it is a pretty sure sign that the product itself is nothing but junk.

Sunny Delight

Ingredients: Water, High Fructose, Corn Syrup and 2% or Less of Each of the Following: Concentrated Juices (Orange, Tangerine, Apple, Lime, Grapefruit). Citric Acid, Ascorbic Acid (Vitamin C), Beta-Carotene, Thiamin Hydrochloride (Vitamin B1), Natural Flavors, Food Starch-Modified, Canola Oil, Cellulose Gum, Xanthan Gum, Sodium Hexametaphosphate, Sodium Benzoate To Protect Flavor, Yellow #5, Yellow #6

Pros: Well, it wins the prize for longest ingredients list. Oh, wait, that’s not such a good thing either.

Cons: Contains High Fructose corn syrup in addition to juice concentrates.  Only two percent of this product actually comes from fruit! Why in the world is canola oil in a bottle of juice?! The majority of the ingredients are food additives, including dyes. None of the ingredients are organic, some could even be GMO. Even though it contains synthetic B vitamins the high sugar and sodium content negates any healthy virtues of this product. This drink is no healthier than the soda or the “purple stuff” it claims to be superior to in its ads.

In short, juice in a box is not a healthy beverage choice. It is recommended that even fresh, unprocessed fruit juices be consumed in servings no greater than an ounce or two at a time and diluted with water; which will provide a healthy amount of fructose, equal to a normal serving of fruit. If you absolutely must consume processed juices, choose organic products that do not contain any added sugars or corn syrup and dilute them with plenty of water, at least eight ounces of water for each ounce of juice. Adding a little fruit juice to water is a great way to encourage kids to drink more water without over loading them with sugar. Using a juicer with fresh fruit ensures that the juice has living enzymes, vitamins and minerals instead of just sugar. Choose real food over food products, and just say no to that box of liquid sugar.

References:

1. Fallon, Sally with Enig, Mary G. Ph. D. Nourishing Traditions, Revised Second Edition. New Trends Publishing. Washington DC, 2001.

2. http://www.juicyjuice.com/Public/Default.aspx

3.  http://www.foodfacts.com/food/Mixed%20Fruit%20Juice/Capri%20Sun%20All%20Natural%20Red%20Berry%20Fruit%20Juice%20Pouches%20-%2010%20Pack%20/72

4. http://wiki.answers.com/Q/What_are_the_Ingredients_in_sunny_delight

5. www.365organic.com

6. www.wikipedia.org

Written By Ffjorren Zolfaghar |

The taraxacum officinale, also known as the common dandelion, is a perennial, herbaceous plant. It is known for its toothy, notched and grooved leaves; with a stem that shoots from the center, sporting a yellow flower atop. Its common name derives from the French word Dent-de-lion, meaning “lion’s tooth.”

Besides the interesting fact that these plants reproduce asexually, creating genetically identical offspring; and that the flower heads open in the daylight and close at night, these plants have even more unique qualities that often go overlooked.

Dandelions are a rich source of vitamins A, B complex, C, and D. They are also high in mineral content, such as iron, potassium and zinc. Dandelion leaves are used to add flavor to salads, sandwiches and teas. You might also find dandelion root in some caffeine-free coffee substitutes.

According to the University of Maryland Medical Center, dandelion roots and leaves were used to treat liver problems in traditional medicine. Native Americans used dandelion decoctions to treat kidney disease, swelling, skin problems, heartburn, and stomach upset. Over time, the use of dandelion root and leaves ranged from treating digestive disorders to breast problems; from fevers and boils to diabetes and diarrhea. Today, dandelions are mostly used to stimulate the appetite, aid in digestion, and for liver and gallbladder function.

Fennel, Watercress and Orange Salad with Citrus Vinaigrette

Servings: Serves 4

Ingredients

•            2 large navel oranges

•            1 large fennel bulb, trimmed of stalks and fronds

•            2 tablespoons extra-virgin olive oil

•            2 tablespoons fresh lemon juice

•            Salt and freshly ground black pepper

Citrus Vinaigrette

•            1 tablespoon fresh lemon juice

•            1 tablespoon fresh orange juice, reserved from cutting orange segments

•            1/4 cup extra-virgin olive oil

•            Salt and freshly ground pepper

•            2 large bunches watercress, stemmed, washed and dried  (about 3 cups packed leaves),

Directions

Cut off the top and bottom ends of the oranges. Stand an orange on one end and slice off the rind where it meets the flesh. Repeat with the second orange. Run a knife along the membranes that separate each section, pull off the orange segments, and set aside in a small bowl. Squeeze the membranes over a small bowl to extract the orange juice. Set aside 1 tablespoon of the juice and discard the rest.

Cut the fennel in half lengthwise and cut out the hard core. Slice the fennel crosswise into 1/4-inch-thick slices. Heat the olive oil in a large skillet over high heat. Add the fennel slices and cook, without stirring, until the undersides are lightly browned, about 2 minutes. Stir in the lemon juice and cook until the fennel is crisp-tender, about 1 minute. Season to taste with salt and pepper. Transfer to a dish and cool.

To make the vinaigrette, whisk together the lemon, lime, and orange juices in a medium bowl. Slowly whisk in the olive oil. Season to taste with salt and pepper.

Combine the fennel, orange segments and 2 tablespoons of the vinaigrette in a medium bowl. Toss gently and season with salt and pepper. Toss the watercress with the remaining vinaigrette and season to taste with salt and pepper. Place equal amounts of the watercress on 4 plates and top with the fennel-orange mixture. Serve immediately.

Ingredients

Vinaigrette:

•            2 tablespoons apple cider vinegar

•            1/2 teaspoon Dijon mustard

•            1 teaspoon ground cumin

•            1/2 teaspoon sugar

•            Celtic or sea salt and freshly ground black pepper

•            1/4 cup extra-virgin olive oil

•            1 tablespoon lime, peeled and zested

Salad

•            1 bunch asparagus, ends trimmed

•            1 cup fresh flat-leaf parsley, chopped

•            1 (12-ounce) can artichoke hearts in water, drained and halved

•            1 tomato, cored and chopped

•            1 bunch watercress, tough stems removed

•            1 chopped tomato (optional)

Directions

To prepare the dressing: In a small bowl, combine the vinegar mustard, cumin, and sugar; season with salt and pepper. Whisk to blend. While whisking, slowly drizzle in the olive oil, mixing until the vinaigrette is emulsified. Set aside.

To prepare the salad: Fill a medium bowl with 2 cups of ice cubes and cover with cold water. Bring a pot of salted water to a boil over medium-high heat. Add the asparagus and blanch until tender but not mushy, about 3 minutes. Drain the asparagus in a colander and transfer to the ice water bath to stop the cooking. Drain again and place on a paper towel-lined plate to dry. Cut the asparagus stalks into thirds.

In a large mixing bowl, combine the blanched asparagus, parsley, artichokes, tomatoes, and watercress. Whisk the vinaigrette to combine and pour over the salad. Toss to coat and serve.

Big Fat Greek Salad

Vinaigrette:

•            3 Tbsp olive oil

•            ½ lemon juice, save zest for last

•            2 tsp minced of garlic

•            1TBs red wine vinegar

•            ½ tsp dried oregano

•            Dash of freshly ground pepper

•            Dash of sea or Redmond’s salt

•            2 large red tomatoes cut into chunks or a basket of cheery tomatoes

•            1 can 15 oz check peas, rinsed and drained

•            2 cups cucumber chunks

•            1/4 cup thinly sliced red onions

•            ½ cup cup coarsely chopped fresh flat-leafed parsley

•            8  kalamata olives, or black pitted olives, sliced

•            4 cups torn mixed greens, such as escarole and romaine lettuce

•            ¼ cup garlic and parmesan cheese crouton

•            4 oz feta cheese, chopped

•            1 Tbs sunflower seeds

Zest with lemons, Mince garlic, mix oil, lemon juice, vinegar, oregano and pepper in large bowl. Reserve zest for last. Whisk with fork.

Add tomatoes, chick peas, cucumber, onion, parsley, and olives. Toss to mix well. Let stand 15 minutes to marinate. Add greens and feta and toss, again.

Crock Pot Cuban Spicey Black Bean Soup

(for the man in your life)

Caspian and Curcurmin have been proven to be effective for quarding against Prostate Cancer and inflammation of swelling and joints and will increase the heart rate and boost the immune system all at the same time.

•            3 cups black beans

•            2 chopped sweet potatoes or yams, peeled

•            3 cloves garlic, crushed

•            3 tbs white or apple cider vinegar

•            1 ½ tsp cumin

•            1 tsp crushed cayenne pepper

•            1/2 tsp paprika

•            1 tsp celery flake

•            ¼ tsp red pepper flakes

•            1 tbs cilantro flakes

•            1 tsp oregano

•            1 tsp. Sea salt

•            ¼ tsp ground pepper

Soak bean over night. Rinse. Put in crock pot filled with water. Add garlic.  Add oregano, 1/2 tsp red pepper flakes, 3 tbs white vinegar, 1 tsp sea salt and ¼ tsp black pepper (save some back for black bean hummus dip and black bean and sweet potato burritos) add chunks of salami, chorizo, sausage….if your diet plan can handle the extra fat and calories as well as your digestive system. Add some to your beans.

The common garden beet, also known as beetroot or beta vulgaris, is part of the Chenopodiaceae family. Other than the deep purple vegetable most of us recognize, the beet family is filled with diverse plants including leaf vegetables, like chard and spinach beet; as well as other root vegetables, like sugar beets, which are important in the production of table sugar.

Beets are also amazingly healthy. They are known for their antioxidant and anti-inflammatory properties; they support detoxification as well. For some, beets could potentially identify a deficiency in their diet and/or metabolism.

Beeturia, a reddening of the urine after an everyday consumption of beets, could indicate an issue with iron metabolism. Some studies show that individuals with iron deficiency, iron excess or specific problems with iron metabolism, are more likely to experience beeturia than individuals with healthy iron metabolism.

Regardless of the reason for adding beets to your plate, check out the beet soup recipe in this issue; it is tasty and packs a healthy punch!

1. Avoid sugar/fructose

2. Avoid grains

3. Exercise regularly and effectively

4. Tailor your diet to your nutritional type

These four cornerstones have one thing in common, and that is helping you improve your insulin sensitivity.

Aside from avoiding grains and sugars, exercise is one of the most effective ways to regain insulin sensitivity. And studies repeatedly show that regular exercise can help prevent or delay your onset of hypertension, obesity and heart disease, just to name a few of the diseases that significantly contribute to premature death.

Not to discourage you as in my mind it is impossible to ever be healthy without exercising, but exercise has a relatively minor role in health and it is only responsible for 20% of your improvement. Most people believe the opposite and believe that exercise produces 80% of the benefit. They work out like a maniac in the gym and are not as careful with their diet and they wonder why they don’t see any progress.

The KEY to exercising for optimal health and longevity in particular, is incorporating anaerobic high-intensity, interval training. These types of exercises also promote human growth hormone (HGH) production, which is yet another important aspect of the longevity puzzle.

Nutritional typing helps you modify your food choices to ensure you’re supplying your body with the exact fuel it needs to thrive, and in so doing, you give yourself the best chance of optimal health and naturally prevent diseases related to improper nutrition.

Nutritional typing is also becoming increasingly recognized as a foundational factor in the successful treatment of disease, including cancer.

Reprinted with permission by Dr. Mercola, Mercola.com

Written by Denise Sloan Smart, Barton HealthCare System |

The building blocks to good health seem so simple: eat right and exercise. When coupled with regular physical exercise, a healthy diet can help prevent diseases, increase your stamina, ease stress and enhance your quality of life.

But sound nutrition is more than a “diet” – it’s a journey toward a healthy lifestyle that you can embark on today by following a few simple guidelines.

1. Start with the basics: Choose nutrient-rich foods at every meal, such as fruits and vegetables of every color, high-fiber whole grains, low-fat dairy and lean proteins.

2. Add healthy items to your meals and make sure you get all your vitamins and nutrients each day. Talk to your healthcare professional for more information on what vitamins and minerals you need. By focusing on what you should eat instead of what you shouldn’t, you’ll start your new eating plan on a positive note.

3. Choose organic foods when possible. Certified organic foods are free of most chemicals and artificial additives. Be sure to focus on organic produce, dairy and meats and not convenience foods. Organic potato chips are still a poor snack option.

4. Think locally. Because it requires less transportation, local food is fresher and better for the environment.

5. Eat in season. Eating seasonal selections, such as strawberries in the summer and sweet potatoes in the fall, ensures a greater variety of foods will be found on your plate. Check out your local farmers’ market for the freshest in-season fruits and vegetables.

6. Eat healthfully on a budget: cook at home. One of the easiest ways to boost your nutrition is to eat most of your meals at home. Home-cooked meals are generally lower in fat, processed carbohydrates and sodium than restaurant and fast food meals. You’ll also avoid those super-sized portions by dishing up just the amount you need.

7. Shop smart: The freshest, healthiest foods are found around the perimeter of the grocery store. Stock up on fruits and vegetables, unprocessed grains like whole oats, lean meats and fish, and low-fat dairy, and skip the inner aisles full of convenience junk food.

8. Go vegetarian occasionally. Even if you love meat, a vegetarian meal once a week can do wonders for your health – and your wallet. Choose foods that are high in protein but low-cost, such as legumes.

Enjoying a healthy eating plan doesn’t have to be complicated. By following these basic rules, you’ll be well on your way to a healthier you.