Nutritional Wellness

Substitutions for Common Food Allergies

2012-02-12T19:18:00.000-08:00

Substitution Solutions

Milk

Replace 1 cup cow's milk with one of the following:
1 cup soy milk (plain)
1 cup rice milk
1 cup fruit juice
1 cup water
1 cup coconut milk
1 cup goat's milk, if tolerated
1 cup hemp milk

Buttermilk

Replace 1 cup buttermilk with one of the following:
1 cup soy milk + 1 tablespoon lemon juice or 1 tablespoon white vinegar (Let stand until slightly thickened.)
1 cup coconut milk
7/8 cup rice milk
7/8 cup fruit juice
7/8 cup water

Yogurt

Replace 1 cup yogurt with one of the following:
1 cup soy yogurt or coconut yogurt
1 cup soy sour cream
1 cup unsweetened applesauce
1 cup fruit puree

Butter

Replace 8 tablespoons (1 stick) butter with one of the following:
8 tablespoons (1 stick) Fleischmann's unsalted margarine
8 tablespoons Earth Balance (Non-Dairy) Buttery Spread
8 tablespoons Spectrum Organic Shortening
8 tablespoons vegetable or olive oil

For reduced fat:
6 tablespoons unsweetened applesauce + 2 tablespoons fat of choice

Eggs

Replace 1 large egg with one of the following:

· 3 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder

· 1 tablespoon flax meal, chia seed or salba seed + 3 tablespoons hot water. (Let stand, stirring occasionally, about 10 minutes or until thick. Use without straining.)

· Egg Replacer, according to package directions

· 4 tablespoons pureed silken tofu + 1 teaspoon baking powder

Replacing more than two eggs will change the integrity of a recipe. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu. Because egg substitutions add moisture, you may have to increase baking times slightly.

Note: To replace one egg white, dissolve 1 tablespoon plain agar powder into 1 tablespoon water. Beat, chill for 15 minutes and beat again.

Nuts

Replace tree nuts or peanuts with an equal amount of the following:
Toasted coconut
Sunflower seeds
Toasted sesame seeds
(use only 2 to 3 tablespoons)
Crushed cornflakes
Crushed crispy rice cereal
Crushed potato chips
Pumpkin seeds

Gluten-Free Flour Substitutions

To make a flour blend, thoroughly combine all ingredients. Store in a covered container in the refrigerator until used. You can double or triple these recipes to make as much flour mix as you need.

Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.

All-Purpose Flour Blend

Use this blend for all your gluten-free
baking.
1/2 cup rice flour
1/4 cup tapioca starch/flour
1/4 cup cornstarch or potato starch

Each cup contains 436 calories, 1g total fat,
0g saturated fat, 0g trans fat, 0mg cholesterol,
99g carbohydrate, 3mg sodium, 2g fiber, 5g protein

High-Fiber Flour Blend

This high-fiber blend works for breads,
pancakes, snack bars and cookies that
contain chocolate, warm spices, raisins or
other fruits. It is not suited to delicately
flavored recipes, such as sugar cookies,
crepes, cream puffs, birthday cakes or
cupcakes.
1 cup brown rice flour or sorghum
flour
1/2 cup teff flour (preferably light)
1/2 cup millet flour or Montina® flour
2/3 cup tapioca starch/flour
1/3 cup cornstarch or potato starch

Each cup contains 428 calories, 2g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 92g
carbohydrate, 19mg sodium, 5g fiber, 8g protein.

High-Protein Flour Blend

This nutritious blend works best in baked
goods that require elasticity, such as wraps
and pie crusts.
1 1/4 cups bean flour (your choice),
chickpea flour or soy flour
1 cup arrowroot starch, cornstarch
or potato starch
1 cup tapioca starch/flour
1 cup white or brown rice flour

Each cup contains 588 calories, 3g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 128g
carbohydrate, 24mg sodium, 6g fiber, 11g protein.

Self-Rising Flour Blend

Use this blend for muffins, scones, cakes,
cupcakes or any recipe that uses baking
powder for leavening.
1 1/4 cups white sorghum flour
1 1/4 cups white rice flour
1/2 cup tapioca starch/flour
2 teaspoons xanthan or guar gum
4 teaspoons baking powder
1/2 teaspoon salt

Each cup contains 514 calories, 3g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 113g
carbohydrate, 1163mg sodium, 8g fiber, 10g protein.

Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation

General Guidelines for Using Xanthan or Guar Gum

Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling.

· Add 1/2 teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars, muffins and other quick breads.

· Add 1 teaspoon per cup of flour blend to make yeast bread, pizza dough or other baked items that call for yeast.

Note:

If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.

The Thrive Diet by Brendan Brazier

2012-02-10T13:37:00.000-08:00

This pyramid was designed by vegan ironman triathlete Brendan Brazier. Brazier belies the myth that people who follow a vegan diet are weaklings who have no stamina and endurance.

In his book The Thrive Diet Brazier details his personal eating plan made up of whole foods including fruits, vegetables, pseudograins, and raw nuts and seeds. Pseudograins like amaranth, buckwheat, millet, quinoa, and wild rice that most people think of as grains are really classified as grasses. He meets his own energy needs not from refined carbohydrates but from fruits, vegetables, and these pseudograins.

The most important element of Brazier's pyramid is its base that includes colorful, fiber-rich vegetables and leafy greens. The next level is the protein and carbohydrate from natural sugar, with fruits, legumes, seeds, and pseudograins supplying these needs. Dietary fats come from cold-pressed oils, nuts, and avocados. At the peak of the pyramid are starchy vegetables and whole grains that compose the smallest portion of the diet. Conspicuously absent are processed foods, refined grains, and sugar.

The goal of this diet is to consume more whole plant foods with enzymes that facilitate digestion. Brazier recognizes it's also important to keep the body alkaline. If the body is acidic, the person is prone to an increase in body fat, the development of kidney stones, a loss of bone mass, and a reduced level of growth hormones.

In addition to making healthful food choices, those selections impact the environment in a positive way. "Simply by changing our eating habits we can significantly reduce pollution, and in doing so improve our health and the health of generations to come," he writes.

Triathlete Brazier is well aware of the importance of exercise. A moderate amount of exercise along with proper nutrition is important in maintaining good health. He details what foods and beverages should be consumed before, during, and after vigorous exercise. Seven pages of "exercise-specific recipes" appear in this chapter instead of the recipe section.

The Thrive Diet is more than a program to lose weight. It is a lifestyle change that has a pronounced affect on the body, turning it from acidic and disease-prone to alkaline and healthful. By focusing on this plan, readers may not become triathletes, but they will find increased energy and vitality.

The Anti-Inflammatory Diet Pyramid, courtesy of Dr. Andrew Weil, MD

2012-02-10T13:22:00.000-08:00

http://www.drweil.com/drw/ecs/pyramid/press-foodpyramid.html

Never Do This with Your Teeth - No Matter How "Safe" They Say It Is

2012-01-17T11:57:00.000-08:00

The FDA's history of protecting dental amalgam is a long one.

For the past 32 years, the agency has refused to issue any public warning about its neurotoxic risks, and in 2009, the FDA declared it safe under Class 2 for adults and children over the age of 6 who are not allergic to mercury—despite the overwhelming evidence showing mercury to be highly toxic and easily released in the form of vapor each time you eat, drink, brush your teeth or otherwise stimulate your teeth.

These mercury vapors readily pass through cell membranes, across your blood-brain barrier, and into your central nervous system, where it can cause psychological, neurological, and immunological problems.

To read the entire article:
http://articles.mercola.com/sites/articles/archive/2012/01/17/fda-action-on-dental-amalgam.aspx?e_cid=20120117_DNL_art_1

9 common diet and lifestyle habits to help you live past age 100

2012-01-10T12:40:00.000-08:00

To find the path to long life and health, Dan Buettner and team study the world's "Blue Zones," communities whose elders live with vim and vigor to record-setting age. At TEDxTC, he shares the 9 common diet and lifestyle habits that keep them spry past age 100.
http://www.foodmatters.tv/_webapp_513390/How_To_Live_To_100_Plus

2012-01-10T12:00:00.000-08:00

CDC and ADA Now Advise to Avoid Using Fluoride

2012-01-06T18:05:00.000-08:00

A new study in the Journal of the American Dental Association finds once again that, contrary to what most people have been told, fluoride is actually bad for teeth.

Exposure to high levels of fluoride results in a condition known as fluorosis, in which tooth enamel becomes discolored. The condition can eventually lead to badly damaged teeth. The new study found that fluoride intake during a child's first few years of life is significantly associated with fluorosis, and warned against using fluoridated water in infant formula.
The Centers for Disease Control and Prevention (CDC) is of a similar opinion. According to their website:

"Recent evidence suggests that mixing powdered or liquid infant formula concentrate with fluoridated water on a regular basis may increase the chance of a child developing ... enamel fluorosis."

Read the rest of the article:

http://articles.mercola.com/sites/articles/archive/2010/11/13/cdc-and-ada-now-advise-to-avoid-using-fluoride.aspx

2012-01-04T20:19:00.000-08:00

Top Ten Most Nutritious Vegetables and How to Grow Them in Your Garden

2011-12-29T13:45:00.000-08:00

A perfectly ripe, juicy tomato, still warm from the sun. Sweet carrots, pulled from the garden minutes (or even seconds!) before they're eaten. Growing your own vegetables is one of those activities that balances practicality and indulgence. In addition to the convenience of having the fixings for a salad or light supper right outside your door (or on your windowsill), when you grow your own vegetables, you're getting the most nutritional bang for your buck as well. Vegetables start losing nutrients as soon as they're harvested, and quality diminishes as sugars are turned into starches. For the tastiest veggies with the best nutrition, try growing a few of these nutrient-dense foods in your own garden. And don't let the lack of a yard stop you - all of them can be grown in containers as well.
http://www.treehugger.com/green-food/top-ten-most-nutritious-vegetables-and-how-to-grow-them-in-your-garden.html

Losing 'Virginity': Olive Oil's 'Scandalous' Fraud

2011-12-29T13:40:00.000-08:00

December 12, 2011 (via NPR)

Extra-virgin olive oil is a ubiquitous ingredient in Italian recipes, religious rituals and beauty products. But many of the bottles labeled "extra-virgin olive oil" on supermarket shelves have been adulterated and shouldn't be classified as extra-virgin, says New Yorker contributor Tom Mueller.

Mueller's new book, Extra Virginity: The Sublime and Scandalous World of Olive Oil, chronicles how resellers have added lower-priced, lower-grade oils and artificial coloring to extra-virgin olive oil, before passing the new adulterated substance along the supply chain. (One olive oil producer told Mueller that 50 percent of the olive oil sold in the United States is, in some ways, adulterated.)
The term "extra-virgin olive oil" means the olive oil has been made from crushed olives and is not refined in any way by chemical solvents or high heat.

"The legal definition simply says it has to pass certain chemical tests, and in a sensory way it has to taste and smell vaguely of fresh olives, because it's a fruit, and have no faults," he tells Fresh Air's Terry Gross. "But many of the extra-virgin olive oils on our shelves today in America don't clear [the legal definition]."

Extra-virgin olive oil wasn't created until stainless steel milling techniques were introduced in the 1960s and '70s. The technology allowed people to make much more refined olive oil.
"In the past, the technology that had been used had been used really by the Romans," says Mueller. "You grounded the olives with stone mills [and] you crushed them with presses."

The introduction of stainless steel milling techniques has allowed manufacturers to make more complex and flavorful extra-virgin olive oils, he says. But the process is also incredibly expensive — it costs a lot to properly store and mill extra-virgin olive oil. Mueller says that's why some people blend extra-virgin olive oil with lower-grade, lower-priced products.

"Naturally the honest people are getting terribly undercut," he says. "There's a huge unfair advantage in favor of the bad stuff. At the same time, consumers are being defrauded of the health and culinary benefits of great olive oil."

Bad or rancid olive oil loses the antioxidant and anti-inflammatory properties of olive oil, says Mueller. "What [good olive oil] gets you from a health perspective is a cocktail of 200+ highly beneficial ingredients that explain why olive oil has been the heart of the Mediterranean diet," he says. "Bad olives have free radicals and impurities, and then you've lost that wonderful cocktail ... that you get from fresh fruit, from real extra-virgin olive oil."

Your Olive Oil May Not Be The Virgin It Claims

Researchers found more than two-thirds of sampled extra-virgin olive oil didn't make the grade.

Olive Oil May Help Protect Against Strokes

French researchers found an link between liberal use of olive oil and a lower risk of stroke.

Olive Oil Season: A West Bank Kitchen Story

For Palestinians and Israelis, the annual olive harvest is central to the culture, economy.

How Olive Oil And Ibuprofen Can Make You Want To Cough

Humans have transformed a defense against noxious fumes into an indicator of gourmet quality.

Interview Highlights

On why 4 out of 10 bottles that say Italian olive oil are not actually Italian olive oil

"A lot of those oils have been packed in Italy or have been transited through Italy just long enough to get the Italian flag on them. That's not, strictly speaking, illegal — but I find it a legal fraud, if you will."
On extra light olive oil

"Extra light is just as caloric as any other oil — 120 calories per tablespoon, but the average person looking at it might say, 'Oh, well, I've heard olive oil is a fat, so I will try extra light olive oil.' ... It's highly, highly refined. It has almost no flavor and no color. And it is, in fact, extra-light in the technical sense of being clear."
On which oil to use while frying or sauteing

"From a health point of view, olive oil is wonderful [for frying]. From a taste point of view, there are times when at really, really high temperatures, an extra-virgin with really bitter flavors and pungency can become a little unbalanced. And the bitterness can become overbearing. And obviously, from an economic point of view, if you're spending a lot of money for an extra-virgin, maybe high-heat cooking in some circumstances really isn't the best thing. But for lower heat, every extra-virgin olive oil is good — it really depends on the dish you're putting together."
On using olive oil as a dressing for ice cream

"Get a bottle of really, really powerful, bitter and pungent oil, and pour it over some really good ice cream. And it is like an injection of liquid sunshine. It's quite a treat."

More Than Just Seasonings: Herbs and Spices to Help De-Stress

2011-12-29T13:34:00.000-08:00

At this time of the year, gloomy weather and hectic schedules conspire to create a perfect storm of grumpiness for many. Fortunately, there is a growing body of research suggesting that some herbs and spices we cook with also have antidepressive properties, in addition to making our foods taste good.

http://www.healthcastle.com/herbs-and-spices-help-de-stress

Spice up your wellness

2011-10-23T13:33:00.000-07:00

Today the average person doesn’t think of spices and herbs as medicinal, only something to make our food taste good. So let’s take a little jaunt through the spice cabinet and look at some common spices most of us have.

Cinnamon (Cinnamomum zeylanicum) Lauraceae family

Cinnamon comes from the bark of the Cinnamon tree. There are many kinds of cinnamon, but the one with the most medicinal value is Cinnamon zeylanicum. As a nutritionist, one of the first things I think of is using cinnamon to balance blood sugar issues. It has been proven to help lower blood glucose levels. Cinnamon improves circulation, thereby helping someone who has a cold. Cinnamon warms the body and has been used to help with chronic diarrhea, dysentery, poor digestion, coughing, and for clearing congestion. The Chinese believe it helps to build vitality. It is an easy one to reach for when a cold or the flu shows up at your home.

Ginger (Zingiber officinale)

Zingiberaceae family

It is harvested from the rhizome of the plant and is grown in many parts of the world. It works great for nausea of all kinds. It has warming properties, promotes circulation in the body and has been used for menstrual cramps. Ginger can help get the “gunk” up and out of the lungs. Because of its wonderful volatile oils, Ginger helps prevent flatulence and is a good digestive aid.

Garlic (Allium sativum) Liliaceae family

If you can’t have a fresh head of garlic on hand, at least have some good dried organic granules, but fresh is best. Garlic is great for a cold or the flu. It helps to stimulate immune activity, enhance circulation and lower cholesterol. It can increase urine output, as well as being a good expectorant. Garlic helps to rid the body of parasites and is wonderful for working with a fungus. Garlic is high in potassium, making it good for the heart. It is also packed with Vitamins A, B, and C. Newer research has shown it to help with lowering blood pressure and reducing blood clots.

Rosemary (Rosmarinus officinalis)
Mint family

There is an old saying, “Rosemary helps you to remember.” Rosemary also helps with the cellular uptake of oxygen and relieves respiratory congestion. It is another one of many herbs that help control parasites. In the old days, meats were rubbed with rosemary, garlic, sage and other spices to help keep the bugs away.

Thyme (Thymus vulgaris) Mint family

Thyme always helps me with stuffy noses. I just put some in a steamer and inhale. There isn’t enough space to give you all the instructions, but if you email me, I’ll send them to you. Thyme is one of the best herbs for stimulating the thymus, a major gland in the immune system. I love how the names are so similar. Feeling low on energy? Have a cup of Thyme tea. Just remember to keep the pot covered so you don’t lose all those wonderful volatile oils. Another good use for a strong cup of Thyme tea is whooping cough. Let it cool and it makes a good mouthwash; it can kill bacteria in under a minute.

Sage (Salvia officinalis)
Mint family

Sage is great for the cold season. Have you ever had one of those coughs that just won’t go away? The kind that doesn’t bother you most of the day but the minute you lie down, you start to cough? Most folks don’t realize that this is caused by postnasal drip and sage will help dry it up. But don’t overdo it because it can also dry you out too much. Make a strong cup of tea, making sure to keep the lid on the pot tightly closed so you don’t lose the volatile oils. Let the tea steep for 10 – 15 minutes, then strain and drink. You should then be able to sleep soundly with no more coughing. An important reminder is that drinking sage tea can cause uterine contractions; so pregnant women shouldn’t drink it. You can also combine sage tea with some apple cider vinegar and use as an excellent gargle for sore throats. Sage is not just for turkeys anymore!

Cayenne (Capsicum annuum) Solanaceae family

So you are probably thinking how the heck can I use cayenne as medicine? Well, it is an amazing styptic (stops blood flow). Cayenne is reported to assist in the clotting of blood and will even work on open wounds. It is said to burn slightly for a few seconds but the resulting stoppage of bleeding is well worth the burn. Cayenne is another of our great circulation plants.

Basil (Ocium basilicum)
Mint family

Everyone loves basil and most kitchens would not be without it. There is something so wonderful about the smell. That being said, this herb is a great tonic for those melancholy days of winter. Feeling sad and blue? Drink a strong cup of basil tea. It has been used to help with stress-induced insomnia and tension as well as nervous indigestion. Basil is also one of the better-known aphrodisiacs. Basil can be used as a final rinse for your hair to help rid the scalp of dandruff. Your hair will feel silky and smell wonderful. Basil tea combined with nutmeg and honey has been used to ease childbirth and to bring on the mother’s milk.

Now it’s time for you all to walk to your spice rack and start to label those jars. I promise you it’s fun and a perfect past time for a cold rainy winters day.

Disclaimer
Statements made in these articles have not been evaluated by the Food and Drug Administration. These products or protocols are not intended to diagnose, treat, cure or prevent any disease or be used as a substitute for appropriate care of a qualified healthcare professional. The ideas and options of contributing authors do not necessarily reflect those of the Nutritional Therapy Association, Inc.

Opposing Views on Milk

2011-10-09T15:05:00.000-07:00

Recently we found that our youngest daughter had an intolerance for dairy products. As an infant, she had many food intolerances. We removed dairy, soy, citric acid, and virtually all foods but fresh fruits, vegetables, and grains from our diets and the intolerances seemed to go away. Unfortunately, many of these never really go away and so we struggled for the next two years with our irritable little girl. It finally dawned on us that we needed to again remove all dairy products, limit soy, and possibly some grains from her diet. She is now happy and healthy and we wish we had done this sooner! Even more recently we have found that she can eat limited amounts of "raw milk" cheese products if they are cooked and so began my search for more information about "raw milk." This is an article discussing what raw milk is and some of the anecdotal benefits from consuming it. If you have found that you are lactose intolerant, like 60% of the world population, these articles may be of interest to you.

http://www.foodmatters.tv/_webapp_482766/The_Truth_About_Milk

http://www.reuters.com/article/2011/09/13/us-kids-raw-milk-idUSTRE78C75O20110913

We're Not Buying It! video about food marketing

2011-10-07T13:19:00.000-07:00

This short video from the Prevention Institute says what needs to be said about the aggressive and too-often successful marketing the food industry targets at our kids. Because - quite simply - our kids deserve better.

http://www.youtube.com/watch?v=ab9zbqHJ_p4

The Hidden Health Risks of Food Dyes

2011-10-07T12:46:00.000-07:00

By Milton Stokes, M.P.H., R.D., "Live or Let Dye," November/December 2010

How bad is Red 40 and more synthetic dyes?

Americans are now eating five times as much food dye as we did in 1955. That statistic isn’t as surprising when you consider that since then food dyes have made more and more of our foods colorful—from breakfast cereals to ice creams. While natural colorants made from foods like beets are available, many manufacturers opt for synthetic dyes—which may have dangerous health consequences, particularly for children, according to a recent report from the Center for Science in the Public Interest. This is why the nonprofit Washington, D.C.-based consumer-watchdog group has asked the Food and Drug Administration to ban them. Such man-made food dyes appear in ingredient lists as a name of a color with a number following it: Blue 1 and 2, Citrus Red 2, Green 3, Red 3 and 40, Yellow 5 and 6.

The three most widely used culprits—Yellow 5, Yellow 6 and Red 40—contain compounds, including benzidine and 4-aminobiphenyl, that research has linked with cancer.

Research has also associated food dyes with problems in children including allergies, hyperactivity, learning impairment, irritability and aggressiveness. A U.S. study published in Science found that when children who scored high on a scale measuring hyperactivity consumed a food-dye blend they performed worse on tests that measured their ability to recall images than when they drank a placebo.

A 2007 British study found that children who consumed a mixture of common synthetic dyes displayed hyperactive behavior within an hour of consumption. (These children had not been diagnosed with ADD or ADHD.) The results, published in The Lancet, prompted Britain’s Food Standards Agency to encourage manufacturers to find alternatives to food dyes. In July 2010, the European Parliament’s mandate that foods and beverages containing food dyes must be labeled as such went into effect for the entire European Union.

Preliminary evidence suggests that many children have a slight sensitivity to food dyes—and a smaller percentage are very sensitive. “We see reactions in sensitive individuals that include core ADHD symptoms, like difficulty sitting in a chair and interrupting conversations,” says David Schab, M.D., M.P.H., assistant clinical professor of psychiatry at Columbia University and co-author of a 2004 meta-analysis that found food dyes promote hyperactive behavior in already hyperactive children. Even so, says Schab, this isn’t the most compelling reason to give up food dyes. “Foods with dyes are often riddled with other nutritional problems, like excess calories and fat,” says Schab, who points out that childhood obesity is a far greater public health concern.

Bottom Line: If you’re concerned, ditch the potentially dangerous synthetic dyes. Look for foods bearing the green-and-white USDA certified organic label, but be aware that foods labeled “made with organic ingredients” may still contain synthetic dyes. You can also check product ingredient lists for beet, carotenes, annatto, capsanthin (a paprika extract)—as all are natural colorants.

Counterintuitively, the terms “artificial color,” “artificial color added” or “color added” also indicate that nature-derived pigments were used since synthetic dyes must be listed by their names.

Treating Chronic Fatigue and Adrenal Fatigue Naturally

2011-10-05T14:27:00.000-07:00

This is a great article about treating the effects of stress on our bodies. http://foodmatters.tv/_webapp_482795/Treating_Chronic_Fatigue_and_Adrenal_Fatigue_Naturally

Stress and Your Health

2011-10-05T14:17:00.000-07:00

The Stress Hormone

Whenever someone complains of weight gain, carbohydrate and sweet cravings, irritability, fatigue, repeated colds, difficulty sleeping, high blood pressure, and memory problems, our stress detector should shift into high gear. Most people don't complain of being stressed out; rather, they have a list of symptoms that might appear unrelated on the surface. But there is one thing that unites all these different symptoms -- cortisol.

Our adrenal glands produce the hormone cortisol during stressful events. Cortisol mobilizes our bodies for fight or flight. For our earliest ancestors, cortisol was a life saver. But these days, the threats we face are complex and harder to escape than a hungry saber-tooth tiger. Fight or flight are not options, so the cortisol accumulates and erodes our health. Fortunately, there are some excellent stress management techniques available.

De-Stressing Solutions: Better Breathing

Deep breathing is an excellent way to banish stress, reduce cortisol and eliminate toxins. But it's important to do it correctly. Deep breathing does not mean hyperventilating or puffing up your chest like a pigeon. Breathing from your abdomen -- sometimes called "belly breathing" -- is the goal.

Most of us engage in shallow breathing throughout the day -- the shoulders go up a bit and the upper chest expands a little. Shallow breathing will keep you alive, but it doesn't provide much life-enriching oxygen. Belly breathing is just the opposite! In belly breathing, the abdomen expands, like a balloon being filled with air. (Put your hand on your tummy and try it right now! It may be a bit difficult at first, but you'll get the hang of it.) Stretching the abdomen means the lungs have more space for oxygen. To exhale, simply contract the same abdominal muscles, forcing air out of the lungs.

Belly breathing helps calm the body and interrupts the cascade of cortisol before it can wreak havoc. Practice for a few minutes, three, four or five times a day, or whenever you feel overwhelmed by stress.

Tea Time for Stress Relief

Green tea contains the amino acid L-theanine, which counteracts the tea's caffeine. This is why green tea is soothing, even though it does contain some caffeine.

Studies have shown L-theanine has potent mood-lifting and stress-fighting abilities. In addition, L-theanine has been found to protect the brain from day-to-day damage. If you prefer, supplements of L-theanine are also available. Recommended dosages are 50 to 200 mg per day.

A Stress-Fighting Duo

B vitamins and magnesium are two of the best de-stressing supplements available. In fact clinical trials have found that a combination of B vitamins and minerals eased participants' stress, improved their mental abilities, and increased energy.

The family nutrients known as B vitamin complex perform a wide range of tasks, including working closely with the nervous system. But since B vitamins are water-soluble, they can't be stored in the body. Your multi-vitamin probably contains some B vitamins, but I recommend 100 mg daily of a separate, B complex formula.

A good multi-vitamin should contain some magnesium. But you may need more; Americans are notoriously deficient in this vitally important mineral. Supplements are helpful for improving sleep, as well as relieving anxiety and depression. The recommended dosage is 500 mg, taken at night.

Is Junk Food Really Cheaper?

2011-09-28T15:17:00.000-07:00

This is a very good article on the misconception that eating poorly is cheaper than buying fresh nutritious foods. Besides the health costs of eating poorly, the truth is it is often less expensive from a monetary standpoint to eat foods that we make ourselves and are filled with vitamins and minerals rather than dyes and preservatives.

http://www.nytimes.com/2011/09/25/opinion/sunday/is-junk-food-really-cheaper.html?_r=2&pagewanted=all