Television ads supporting the use of high-fructose corn syrup (HFCS) are causing controversy among health advocates. These commercials, produced by The Corn Refiners Association, say that HFCS is no different than sugar.  However this sweetener, which is added to many high processed foods and drinks, has been linked directly and indirectly to the widespead obesity epidemic.  Are these ads misleading and how much HFCS is too much?  Is HFCS ok in moderation?  (more…)

This past Sunday I joined America’s best-known foraging expert Steve Brill for a wild food expedition at the Stone Barns Center in Pocantico Hills, NY. Our two hour educational experience involved tasting the earth’s delicacies and learning the art of backyard dining. (more…)

If you eat the following foods or consume the below substances, you might be quite deficient in your B vitamins:

• White sugar products (soda, candy, juices, etc.)
• White flower products (breads, pastries, cookies, etc.)
• Processed foods like cured meats or those that contain MSG and additives
• Alcohol
• Caffeine
• Nicotine
• Recreational and prescription drugs

B vitamins can also be depleted under the following conditions:

• Prolonged stress
• Malnutrition / Poor diet

So why are B vitamins so important? They are important for:

• The health of every cell and nerve function
• Muscle contraction
• Energy production
• Brain health and thoughts
• Proper digestion and metabolism
• Emotional health and mood
• Red blood cell formation
• Keeping the heart strong
• Lowering cholesterol
• Hair, skin and nails
• Protection against birth defects
• And much more….

There are many symptoms associated with B vitamin deficiencies so first it is important to look at your food and vitamin sources/intake to make sure you are getting enough. The next step is to get tested which I can do here in my office with you. Once you reach a balanced state, your body will be thanking you!

Alison Held
Nutritional Consultant and Health Coach
www.healthfuldirection.com

Have you noticed that consuming too much sugar gives you an automatic zip of energy but after a short while you are ready for a nap? (more…)

When vegetables are selected and consumed at their natural peak, they will be healthier for us. Today it is easy to find most fruits and vegetables all year long but when we eat in season we are getting far more nutrients and the price tag should be less than their stored or shipped counterparts.

For the remainder of March, load up your shopping cart with:

• Naval oranges
• Carrots
• Cauliflower
• Artichokes
• Limes
• Cabbage

Next month, walk through the produce aisles in search of (they shouldn’t be hard to find!):

• Asparagus
• Mushrooms (shitakes especially have many medicinal properties)
• Rhubarb
• Celery
• Broccoli

Happy Spring!

Alison Held
Nutritional Consultant and Health Coach
www.healthfuldirection.com

I found this comforting dish in a May 2007 issue of Delicious Living. There is little protein and mostly carbohydrates so I suggest having this as a side.

Ingredients:

3 tablespoons organic olive oil, divided
12 ounces mixed baby squash, halved lengthwise
12 ounces asparagus, trimmed and cut diagonally into 2-inch lengths
4 ounces baby carrots, cut into 2-inch pieces
3 tablespoons water
4 cups reduced-sodium vegetable broth
2 teaspoons unsalted organic butter
1/2 cup minced shallots (about 2)
1 1/2 cups arborio rice
1/2 cup dry white wine
1/8 teaspoon saffron powder
1/2 cup freshly grated Parmesan cheese
1/4 cup toasted pine nuts
2 lemons, cut into sixths

Directions:

Heat 1 tablespoon oil in a deep, wide skillet or saucepan over medium-high heat. Add veggies and saute for 3 minutes, tossing occasionally. Reduce heat, add water, and simmer, covered, 4 minutes or until veggies are crisp and tender. Remove with slotted spoon. Dry skillet.

Meanwhile, heat broth in a medium pan and then cover to keep warm.

Heat butter and remaining 2 tablespoons oil in original pan over medium-low heat. Add shallots and cook, stirring, until softened, 3-5 minutes. Stir in rice until coated. Add wine, increase heat, and boil for 2 minutes or until absorbed. Reduce heat to medium-low; add saffron and 1 cup hot broth. Stir and simmer gently until broth is nearly absorbed. Repeat with remaining broth (1 cup at a time), stirring after each addition, for about 20 minutes total.

While rice is still moist and a bit of liquid remains, stir in veggies until heated through. Remove from heat. Stir in cheese. Sprinkle each serving with pine nuts and a squeeze of lemon juice. Serve hot.

They say this year’s flu epidemic is one of the worst in history. There is no need to run out and get the latest flu-shot. These have not been shown to be helpful, especially this year. Instead boost your system with loads of antioxidants and other healthy alternatives!

Approximately 60% of our immunity is within the gut. It’s time to clean up your digestive system with a diet of reduced sugar, meat, milk, chemicalized, artificial junk food! Load up on fiber rich foods like whole grains, green veggies and beans.

Having trouble digesting all the nutrients from you food? Think about a digestive enzyme to get all the minerals and vitamins that you might be consuming. As we age we lose the ability to digest our food. When this happens, our immunity may be compromised. Digestive enzymes are gentle and should be taken with most, if not all, meals. Individuals that use digestive enzymes will be getting more bang for their buck!

Got gas, diarrhea, constipation, loose stools, irregular movements, bloating? Then probiotics might be a simple way for you to boost your gut and your immunity.

Has the cold weather kept you inside, cuddled up under your covers? Brave the cold and enjoy some fresh air. The stale, dry air from our homes might be having an impact on your health. Strengthen your lungs by taking deep breaths in and out while enjoying a brisk walk at the beach on a cold yet sunny winter day! Keep dehumidifiers running all winter-long, especially at night while you are sleeping.

Speaking of sleep, ensure that you are getting a good amount of rest each night. Keep your room pitch black so that melatonin is produced (a hormone that will keep us young and so much more!) Try to fall asleep at a similar time each night and awake around the same time each morning. This consistency will help keep your internal body clock in sync and you will feel more awake throughout the day.

Drink plenty of fluid, especially water this time of year. It is easy to skip out on H20 when it is cold yet we need just as much water in the winter as the summer, spring and fall. Keep a pitcher at room temperature and try adding unsweetened cranberry juice, a lemon or rasberries to give it extra taste and pleasure.

Load up on antioxidant rich foods and consider taking extra Vitamin C, Zinc, Bioflavanoids, Vitamin D. Even think about a cleanse to detoxify waste and strengthen your core being.

There is just so much that can be done naturally to improve your immunity this winter. Try one item listed above or select your own and Go For It! Every week add a new item to your list and before you know it, you’ll be eating as much spinach as Popeye and feeling his strength too!

Who doesn’t want a healthy heart? Don’t neglect this vital organ. Take these simple do-it-yourself tips to heart:

1) Get your cholesterol count. Look at HDL, LDL and total cholesterol numbers. It is not about one component but instead, the full picture.

2) Calculate your waist/hip ratio: the higher the ratio, the greater your risk for heart disease.

3) Don’t let homocysteine accumulate, it’s toxic! Take supplements to convert homocysteine to non-toxic forms.

4) Increase your fiber intake: Fiber will bind to cholesterol in the intestines and excrete it.

5) Avoid hydrogenated oils and trans fat because these elevate cholesterol and are atherogenic! Throw out the margarine, cookies, crackers, baking products and vegetable shorting that contain these harmful ingredients.

6) Restrict sugar intake.

7) Choose lean protein, fish and vegetable proteins often. Organ meats, pork and processed meats are to be consumed rarely.

8) Move often! Get your heart rate kicking by partaking in aerobic excercise 3-5 times a week for 20-30 minutes at moderate intensity. Try a salsa class or hit the ski slopes!

9) Supplement with a multi-vitamin, fish oil, bioflavanoids, Pantethine, CoQ10, Carnitine, Vitamin C, Niacin, Magnesium and more! (note: It is not necessary to supplement with everything listed - an individualized protocol should be followed depending on your own personal situation).

10) Eat garlic and fenugreek. They both lower LDL and total cholesterol.

11) Donate blood to remove excess iron in the body — while at the same time giving love to someone in need!

12) Practice loving yourself-up! Nourish your body with positive messages. Wipe out negative self-talk and learn to love and accept yourself daily.

13) Build healthy relationships at work, in your family and with the people behind you at the supermarket checkout line. Make connections with others and learn to embrace life through the people you meet along your journey.

14) Tap for heart health using The Emotional Freedom Techniques. Download the free manual to learn this useful technique or hire an EFT practitioner like Alison Held to guide you toward personal freedom.

15) Practice the whole brain posture for heart health. This is an excellent position to eliminate stress, anger, resentment, forgiveness or any unhealthy emotions that might be limiting you from being your best-self. The whole brain posture is one of the most common Psych-k balances.

16) Hug yourself and others for a healthy heart. When you hug someone, make sure you are aligning your heart to their heart (many people hug the other way which can give a negative charge….change that negative to a positive!)

A hearty, delicious year-round soup. Miso, a fermented soy, and the seaweed wakame are also excellent for the immune system.

Ingredients:

1-2 inch strip of wakame rinsed and soaked 5 minutes in 1 cup water, until softened
1-2 cups thinly sliced vegetables of your choice, see note
4-5 teaspoons barley miso
2 scallions, finely chopped
4-5 cups spring water

Directions:

Chop soaked wakame and discard soaking water. Place water and wakame in a soup pot and bring to a boil. Add root and ground vegetables first and simmer gently for five minutes or until tender. Add leafy vegetables and simmer for 2-3 minutes. Remove about 1/2 cup of liquid from pot and dissolve miso in it. Return it to the pot. Reduce heat to very low, do not boil or simmer miso. Allow this to cook 2-3 minutes. Garnish with scallions and serve.

Variations:

Add cooked grains at the start of making the soup; add cubed organic tofu toward the end; season with 1/2 teaspoon of ginger juice; etc.

Notes:

Any combination of vegetables can be used in miso soup. Here are some classical combinations: onion-daikon; onion-carrot-shiitake mushroom-kale; onion-winter squash-cabbage.

* This recipe is taken from The Institute for Integrative Nutrition

Fiber, folate and magnesium are excellent for the heart. Try this delicious vegetarian lentil recipe which contains all three! This dish can be served as a side-dish or a meal in itself.
Vegetarian Lentils

Ingredients:

1 yellow onion, chopped
1/2 teaspoon extra-virgin olive oil
2 cloves minced garlic
5 shitake mushrooms, cut into small pieces
1/4 cup pearl barley
1 teaspoon cumin
1/2 teaspoon lemon juice
salt and pepper to taste
2 cups water
3/4 cup lentils

Directions:

Saute the onion in olive oil until golden in color. Add the garlic and mushrooms and stir thoroughly. Add the barley and cumin and stir again. Add lemon juice, salt, pepper and then the water and lentils. Cover and cook slowly for approximately 45 minutes. Add more water if necessary.