I’m always on the lookout for “new” foods that I can add to my diet to keep things interesting. If these culinary additions happen to be delicious and nutrient dense, all the better. Sweet potato leaves are an excellent candidate that I’m planning to experiment with for two reasons. First and foremost, they bring robust nutrition to the table. A publication appearing in the October 2010 issue of the journal Nutrition Reviews proclaims that eating sweet potato leaves may “play a role in health promotion by improving immune function, reducing oxidative stress and free radical damage, reducing cardiovascular disease risk, and suppressing cancer cell growth”. All of these assertions and more are backed up by scientific studies in prestigious medical journals. There’s even evidence that eating sweet potato greens may protect consumers from age-related conditions such as macular degeneration. Secondly, according to a few of my foodie friends, these dark green leafy vegetables are quite versatile and can be used in place of other, more commonly used contenders including collard greens, kale and spinach. They can also be eaten raw as complementary or primary ingredients in salads. Perhaps best of all, they’re naturally low in calories (about 20 calories per cup) and have a very low glycemic load of only 2. I hope you’ll join me in trying out this traditional food which may be as new for you as it is for me.

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In the field of nutrition, concepts are often sold in black and white terms, such as: “Sugar is bad for you” and “Vegetables are good for you”. On the face of it, this may seem reasonable enough. But, upon closer inspection it becomes evident that most foods are much more complex than that. For instance, let’s consider date fruits. They’re obviously very sweet and high in naturally occurring sugar. And yet, they possess some medicinal properties that defy expectations. A new study presented in the Journal of Obstetrics and Gynecology reports that eating 6 dates daily for 4 weeks prior to delivery “significantly reduced the need for induction and augmentation of labour, and produced a more favourable” delivery outcome. A trial published in September 2009 determined that consuming 100 grams/day of dates (about 4 fruits) over a one month period resulted in a meaningful decline in triglyceride levels and did not raise the participants body mass index or fasting blood sugar. What’s more, a measurable decline in oxidative stress (lipid peroxidation) was noted. This latter finding is in accordance with prior investigations that have determined that dates and other dried fruits possess high antioxidant capacity. Even so, I still think dates are probably best enjoyed as an occasional treat because of their caloric density. My personal preference is to add 1 or 2 chopped dates to unsweetened Greek yogurt or to stuff a few dates with raw walnuts. These combinations contribute additional nutrition to the mix and lower the overall glycemic load.

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Black chokeberry (Aronia melanocarpa) isn’t exactly a household name. A select group of researchers in Poland are trying to change that and with good reason. At least five studies conducted over the past decade suggest that A. melanocarpa extracts may be the medicine of the future for patients living with metabolic syndrome. Anthocyanins, a class of antioxidants found in black chokeberries, appear to counter various pre-diabetic and pre-heart disease related risk factors associated with metabolic syndrome. A daily dosage of 300 mg of black chokeberry anthocyanins (100 mg / thrice daily) has been shown to: improve circulation, increase antioxidant enzyme levels and reduce numerous cardiovascular and diabetic threats including high blood pressure, fasting glucose, LDL cholesterol and triglycerides. At the moment, the availability of black chokeberry extract is somewhat limited. However, the need to find effective and safe options for metabolic syndrome is growing at a fast clip. This may provide the perfect circumstance to introduce this obscure berry to a wider audience.

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When I was a kid, being served tomato soup was one of the worst forms of punishment. It wasn’t intentional, but that’s how my psyche and taste buds interpreted it. The stranger thing is that I actually enjoyed many other foods made from tomatoes, especially ketchup and marinara sauce. Perhaps my taste buds have matured, but I now enjoy tomato soup when it’s prepared to my liking, which is code for “when cream is added”. And while it’s true that most people enjoy foods with added cream, not everyone chooses to eat them. It could be that they’re sensitive to lactose, trying to lose weight or vegan. Whatever the reason, cream can be problematic for certain individuals and when entertaining a crowd. Read more »

Last week, I stopped into a popular coffee shop and ordered a large, iced Americano. While waiting to pay, I noticed an advertisement for a new line of icy, fruit flavored drinks that featured green coffee extract. That’s right, green coffee. Combining coffee and fruit may seem like an odd pairing, but, in reality, the flavor of raw coffee beans bears little to no resemblance to the brewed forms of coffee enjoyed the world over. Taste issues aside, you may be wondering why green coffee extract would be included in summery drinks and/or so called “functional foods” in the first place. Read more »

What do natural health aficionados and oceanographers have in common? Well, for one thing, they’re part of a small minority of people who are familiar with an edible brown algae known as Ecklonia cava. In alternative and integrative medical circles, a “unique polyphenol complex” derived from E. cava is marketed under the name of Fibroboost or Seanol. The manufacturer and resellers of the product claim that it possesses both fat and water soluble antioxidants which are capable of addressing and improving a wide array of conditions and diseases. But are the implied claims made in the product literature and on various websites accurate and responsible? Read more »

There’s a fine line between being informed about the dangers in the environment and being paranoid about every move you make. An imbalance in this perspective could lead one not to exercise because there’s pollution in the air, avoid fruits and vegetables because they contain pesticide residues and even to become a recluse for fear of germs spread through casual contact with other human beings. Clearly, a balance needs to be struck. Read more »

At this years Natural Products Expo West, a new line of cocoa-based supplements received a great deal of attention. This is the latest example of a renewed sense of excitement surrounding the health potential of Theobroma cacao extracts and foods. However, not everyone is ready to embrace chocolate as a health food. Some health authorities are hesitant about giving their seal of approval, citing concerns ranging from increased cardiovascular risk to obesity. Who are we to believe? Should we place our faith in supplement manufacturers who suggest a broad array of health benefits or the skeptics that still consider chocolate merely candy? Read more »

Of all the organs in the human body, the skin receives the most attention the majority of the time. We consider whether it’s pale or tan, dry or oily, smooth or wrinkled. The appearance of skin also tells others a fair share about who we are. It can reveal clues about ancestry and genetic tendencies. One’s complexion can impart an impression of health when rosy and glowing or illness when pasty and pale. The choice of whether or not to use make up or how much of it also tells a story about who we are and what we value.
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Assume for a moment that you are looking for a new supplement to try at your local health food store. Now let’s say you happened upon a product that presented the following statements on its label or in the accompanying supplemental literature: “Age Defying Beautiful Skin”; “Nature’s Ultimate Antioxidant”; “Naturally Pure”; “Scientifically Proven”; “Supports Healthy Cholesterol Levels” and “Supports a Healthy Immune System”. What would your impression of this product be? If you’re a frequent visitor to this site, my hope is that your first instinct would be to do some research to try to verify these seductive claims.
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A prerequisite for using natural medicine to its greatest advantage is to maintain a healthy reservoir of common sense. This is sometimes difficult to do when you or someone you love is diagnosed with a life threatening illness. In these vulnerable times, one has the tendency to trust otherwise unbelievable claims out of a desperate need for finding a cure. Regrettably, too many opportunistic authors and questionable healers in the alternative health community use this circumstance to sell books, devices and services. As you can imagine, the end result, can be disastrous and heartbreaking.
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Sometimes the best way to draw attention to a specific issue is to simply lay out the stark facts and figures. It is estimated that nearly 50,000 people will die in 2009 from colorectal cancer in the United States alone. If you look at the combined incidence of colorectal cancer in both men and women, it is the second leading cause of cancer related mortality. In the US, that means that over 106,000 people will be diagnosed with colon cancer and about 41,000 will learn that they have rectal cancer. What’s more, governmental statistics estimate that the lifetime risk of developing colorectal cancer is about 1 in 19 or 5.3%. These numbers may seem shocking because these forms of cancer simply do not receive as much attention as breast or prostate cancer for instance. But the news about colorectal cancer isn’t all negative. According to the US Centers for Disease Control, the “death rate” from colorectal cancer is on the decline, perhaps due to better screening and removal of pre-cancerous colon polyps. But, as always, I believe the most promising avenue in the field of cancer research involves the safe and judicious use of “preventive medicine”.
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The world would be a much different place if our external appearance reflected the content of our character. In such a scenario, some prized beauties of the past and present would lose their luster. Likewise, the covers of glossy magazines and important newspapers would feature unassuming figures who truly make the world a better place. For better or worse, that’s an alternate reality that I don’t think will ever come about. However, there is a way to enhance outward beauty by changing what you put on your dinner plate.
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Some types of foods are easier to incorporate into one’s diet than others. If your doctor advises you to eat more fruits or vegetables, you can quite easily select the varieties that you like best and up your intake. The same can be said for other commonly recommended health foods such as fish, nuts and seeds. But adding more fiber into your daily routine requires some planning because not all fruits and vegetables contain much and animal based foods are completely devoid of it. In my opinion, being reminded of the importance of fiber, while becoming more aware of foods that are abundant in this dietary component is the key to making it a priority.
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Juicing is one of the more popular ways to increase one’s consumption of fruits and vegetables. This nutritional strategy can support virtually any type of diet depending on the selection of produce. In addition, there’s a subset of the juicing crowd that employs this culinary technique in another capacity – as part of a detoxification and/or fasting regimen. It may surprise you to know that I’m not a big fan of juicing. However, I do support a slightly modified way of deriving many of the same benefits and more. My Healthy Monday tip of the week is to blend your fruits and vegetables instead of juicing them.
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Whenever possible I like to combine nutritional strategies that address more than one objective at a time. Eating more vegetables is a common goal for many of my clients. Likewise, drinking more water and curtailing overeating rank highly on their “to do lists”. It just so happens that there’s a simple technique that can support all three of these objectives and more. My Healthy Monday tip of the week is to include more homemade soup in your winter time routine.
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