Magnesium: an essential nutrient that wears many hats
Magnesium plays a number of roles in the body, being involved in more than 325 different metabolic reactions, which means it’s in high demand. It helps the body to metabolize fat, protein, and carbohydrates, enabling our cells to get ‘energy’ from the food we eat. People who eat more magnesium-containing foods tend to have less pre-diabetes (insulin resistance) and diabetes. It aids in the proper functioning of your genes, DNA synthesis, and for cell replication (your body’s cells are constantly being renewed). Magnesium helps to both relax and contract your muscles, which is very important for those who exercise, especially so for athletes.

Magnesium helps different types of muscles, including those in your heart and blood vessels, and it’s very important in bone health by helping calcium and phosphorus to be used to make and maintain a strong skeleton. Magnesium is needed to help convert vitamin D into its active form, so without enough magnesium, vitamin D can’t do all of the amazing things it’s meant to do when it comes to reducing the risk for chronic disease. People who get a lot of magnesium from their diet tend to have lower blood pressure, and lower rates of heart disease, stroke, muscle aches, migraines, depression, chronic fatigue, insomnia, asthma, and allergies.

How much magnesium do we need for optimal health?
Despite magnesium’s vital role in health, most people aren’t getting enough from the foods that they eat. Based on analyses of dietary intakes, it’s estimated that people in Western societies are getting less than half of those recorded 100 years ago, from about 500 mg per day to 175-250 mg per day – and magnesium intake is still falling. This is due primarily because our modern diets are highly processed and refined. To make matters worse, research is suggesting that the amount of magnesium required for optimum health has been underestimated in the past. While a blood test to determine magnesium status is not standard for most people, there are some nutritional risk factors and eating habits that are associated with low magnesium intake, and can be used as clues to the body’s level:

• If you eat a lot of refined white flour products instead of 100% whole grain products, including wheat and oat brans
• If you don’t eat a lot of green vegetables, especially dark green leafy vegetables
• If you don’t eat many nuts, seeds, and legumes/pulses, such as chickpeas, lentils, and dried peas and beans
• If regularly eat or drink sugar-sweetened foods and beverages
• If you regularly drink alcohol
• If you follow a calorie-restricted diet
• If you take anti-acids (different from ̔antacids̓), specifically H₂ (stomach acid) antagonists (i.e. Zantac^® and Pepsid^®] or proton pump inhibitors (Prevacid^®)
• If you have a digestive system-related health issue like Crohnʼs disease, ulcerative colitis, or celiac disease, due to impaired absorption and increased losses of magnesium
• If you have pre-diabetes or diabetes, due to increased loss of magnesium in the urine
• Use the antibiotics gentamicin or amphotericin
• If youʼre taking diuretics such as Lasix^®, Bumex^®, Edecrin^®, or hydrochlorothiazide
• Are an older adult, due to a decreased absorption, as well as decreased dietary intake of magnesium

How much magnesium do you need?

According to the United States Dietary Reference Intakes (DRI), which are very similar to recommendations in other countries, the following are the requirements for teenagers and adults:

Magnesium is abundant in unrefined whole grains products, such as 100% whole wheat bread and cereals; leafy green vegetables (spinach), nuts and seeds, and legumes/pulses (lentils, chick peas, and dried beans and peas). The following is a list of a few good food sources of magnesium.

Magnesium is easily lost in cooking water, so it is recommended to lightly steam magnesium-rich vegetables rather than boil them, unless the cooking water will be used

What’s the bottom line on magnesium?

Given the potential for sub-optimal magnesium intake, anyone not already doing so should make a conscious effort to eat more magnesium-rich foods every day. Even simple changes like eating more 100% whole grain products and boosting your intake of nuts and seeds can make a big impact. If need, reach for a multivitamin/mineral – look for one with at least 100 mg of magnesium, or take additional magnesium. A word of caution: taking more than 400 mg of magnesium per day from supplements (but not food) may cause soft to loose stools; this is not something to be worried about – if it happens, just reduce the amount of magnesium you’re getting from supplements.

For more information, check out the websites of the National Institutes of Health Office of Dietary Supplements – Magnesium and the Nutritional Magnesium Association.

We may overeat because we don’t want to offend friends and family if they’ve prepared a large meal for us. Others among us are made to feel guilty if they only eat a little amount or skip dessert. Less obvious influential factors include the size of our plates or the package that food comes in, sights, smells, or even lighting. One of the more well-known researchers on the topic is Brian Wansink, Ph.D., who wrote the book Mindless Eating.

Decisions, decisions, decisions
Dr. Wansink’s research has shown that the average person makes around 250 food-related decisions every day. A seemingly innocent trip to the coffee shop reveals that there’s more involved than meets the eye: what size coffee? cream, milk, or soy? Sugar or no-carb sweetener? If I get a large, do I use more sugar? Do I buy a pastry to go along with it? Do I take a sample of pastry that’s at the cash register? It’s estimated that over 90% of those decisions are unconscious, and the key to success lies in increasing awareness of our food related choices.

Becoming a mindful eater
Becoming more mindful requires some effort up front to find out where your mindless eating is most problematic. Remember, we all do it to some degree. Reflect on your own situation to see where your blind spots are: meals, snacks, food court, restaurants, weekend dinners at your parents, watching TV, reading, or the office in front of the computer. Then consider some of the following tips, which studies have shown can help us to eat less:

• Use smaller plates and bowls. This gives the illusion that there’s more food in front of you.
• Don’t eat while watching TV, using the computer or reading. Be present while you eat.
• Take time to eat your meal, and savor every bite.
• Use a tall thin glass instead of a shorter wider one. You’ll pour and consume less of whatever you’re drinking.
• Beware of the fat-free or low-fat label: it isn’t necessarily calorie-free. People tend to eat more when a food or snack is labeled that way.
• Don’t eat snacks from the bag or box. Portion out a serving in a separate dish, being sure to read the nutrition facts table.
• Keep counters and tables clear of all foods except the healthy ones.
• Don’t keep snack foods in the home – if they’re there, they will eventually be eaten.
• Put down your utensils between bites to slow down your eat. It takes about 20 minutes for your brain to get the message of fullness from the stomach, so be sure you give yourself a chance to feel full before you overeat or are tempted to overeat.
• Eat sitting down. Don’t stand at the counter at eat, as you’re likely to be rushed.
• Avoid going more than 4 hours without having something small to eat. Mindfulness and judgment is impaired when we’re feeling really hungry.

It’s important to stress that mindful eating is not meant to become something to overly focus on. Eating shouldn’t be that complicated, but rather by reflecting on some of your eating habits, triggers, and behaviors, you may discover some things about your own eating that you were completely unaware of. Only through awareness can there be choice. A mindful eater has the ability to choose rather than succumbing to choices driven by external influences.

Superfoods. A buzz word that has become part of our everyday language but what does it mean? While there is no standardized definition, and the use of the word is unregulated, the general consensus is that a superfood will give the consumer a lot of nutritional bang for their buck on a per calorie basis. Often the word superfood is used to describe plant foods such as kale, blueberries, quinoa or acai berries for example and with good reason: they are very nutritious. However superfoods can also be used to describe animal-based foods as well; kefir, cheese, beef, and fish are loaded with nutrients and needed necessarily be high in calories. One of our favourite superfoods is sardines.

Sardines are small fish that form large schools, swimming through the ocean with open mouths collecting small amounts of plankton.

They are small, plentiful fish that can be bought fresh or canned. Fresh sardines are available in late summer, but can be enjoyed year round canned, smoked, or frozen.

What are the advantages of sardines?

By now, most have heard of the many health promoting properties of fatty fish like salmon, herring, trout, and mackerel, as well as sardines, probably best known for their omega-3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – fats that have been shown to promote overall health, specifically for the cardiovascular system, as well as for eye, skin, and brain health, and for lowering inflammation. However, many fatty fish high in omega-3s have fragile fish stocks, meaning they are commonly overfished, which can harm the ecosystem. Sardines, primarily due to their small size, are considered to be a sustainable species, which can be enjoyed without guilt.

Sardines are much more than their omega 3 fatty acid content

One 92 g or 3.2 oz can of sardines provides almost twice the recommended average daily intake of 500 mg of EPA and DHA combined.

Sardines also include other nutrients needed for the production of neurotransmitters; chemicals that regulate mood and brain function. These include iron, magnesium, B vitamins, vitamin D, zinc, and selenium.

The following illustrates how sardines have nutrient density extraordinaire - just one 92 g / 3.2 oz can of sardines yields the following (on average)*:

• 23 g protein
• 351 mg calcium (more than a glass of cow’s milk)
• 2.7 mg iron
• 451 mg phosphorus
• 465 mg sodium
• 1.2 mg zinc
• 49 mg selenium
• 4.8 mg vitamin B3 (niacin)
• 70 mg choline (a vitamin B-like molecule)
• 8 mcg vitamin B12
• 100 IU vitamin A (retinol)
• 178 IU vitamin D
• 435 mg EPA
• 468 mg DHA

Not only do sardines provide a significant amount of total nutrients, but because the nutrients are found in an animal-based food, they are absorbed efficiently – some more so than from plant foods – a fact that is often overlooked in nutrition. While plant foods have other health-promoting advantages – like higher amounts of phytonutrients than in meats, fish, or dairy – one shouldn’t lose sight of the fact that animal-based foods are highly nutritious in their own right.

Food allergies are actually your immune system reacting to food that the body assesses, wrongfully, to be harmful. The moment the immune system has decided that a certain food is harmful, it develops antibodies against its digestion. This way, the next time that individual tries to eat this type of food, his immune system will release a massive amount of chemicals to protect the body, and those create symptoms that affect the body’s proper function.
Bodily intolerance to food is the body’s response to certain foods that arrive through the digestive system (for example, indigestion of lactose or gluten).

Among food intolerances is simulated intolerance, in which the body’s response is created by mental factors. Many people report, for example, they avoid eating bread because they can’t control how much they eat.

Opposed to common belief, food allergies are rare. Most cases are food sensitivities.

From itching to shortness of breath
Allergies and sensitivities to a certain food usually affect three main body systems: the respiratory system, the digestive system, and the dermis (skin).
Allergies are characterized by immediate and intense responses, expressed usually within 30 minutes, give or take, after the food has been consumed, even in a minor amount. Allergic reactions include: itching, a sense of burning and swelling around the mouth, runny nose, cramps followed by diarrhea, rash and skin eczema, shortness of breath and asthma, and nausea and vomiting.

Food sensitivity is characterized by symptoms that usually appear after a certain period of time, sometimes even after more than 48 hours. That’s why it’s harder to associate them with the actual cause. In fact, these symptoms will only appear after crossing a certain threshold of critical consumption that can only be determined individually. These signs can be: trembling, nervousness, sweatiness, rapid breathing, headaches and migraines, diarrhea, itchiness, a sense of burning in the skin, and shortness of breath.

Because food sensitivities disrupt the digestion process, they have harmful effects on metabolism and the ability to maintain weight.

Allergy “generators” and common food allergies

Of course, most foods can cause allergy or sensitivity, and the following list will help in identifying the primary suspects:

Food sensitivity generators:

• Dairy products: milk, cheeses and yogurt
• Chocolate
• Egg white
• Supplements like MSG, yellow food coloring (tadtrazin)
• Preservatives and yeast
• Stimulants: coffee, tea, coke-cola, sweets
• Wine, especially red
• Strawberries, citrus fruit
• Vegetables from the Nightshade family

Allergy generators:

• Eggs
• Peanuts (90% of children’s allergies)
• Milk
• Nuts
• Sesame
• Fish
• Soy
• Berries, tomato, eggplant, cucumber, potato and mustard

Those who suffer from food allergies are usually allergic to one or two types of food and will most likely stay allergic to that food for life.

In contrast, those who are sensitive to food usually find that they’re sensitive to a number of components and their sensitivity might disappear in time. For example, asthmatics will be sensitive to wine, bread, sausages and dried fruits.

How can we know if we are sensitive to some type of food?
In contrast to allergies, food sensitivities can’t be located through lab tests, but by a process called “the elimination diet.” This should be conducted under professional supervision, in order to accurately pinpoint all sensitivities and take care of them immediately.

You should suspect having sensitivity if the following symptoms appear:

Don’t get used to the symptoms, fight them

Some tend to get used to pains or bodily phenomenon and accept them as a way of life, while others might look for the reason but won’t find it. Only a few know how to report their food sensitivity.
As opposed to allergies, which in most cases are hereditary, relate to a specific type of food, and can be relatively easy to locate; food sensitivity might be less extreme in its effects but will have a significant impact on the quality of life.
Since there is a long list of “suspicious problematic components,” it’s harder to link the phenomenon and its source. Scientists believe this is why many people aren’t even aware that they suffer from food sensitivity.

Therefore, if you recognize unexplained symptoms, as described above, locate the source of the problem.  Keep an eating journal, pay more attention to your body, or turn to professionals in the field.

Read the list of ingredients of every product.  The best way to fight the phenomenon is to avoid  problematic foods. This isn’t an easy task, since certain ingredients can appear in a wide variety of products.

Here’s an example:

• Milk – can be found in dairy drinks, milk powder, cheese, whey, yogurt, butter, ice cream, and lactose. It can also be a hidden component in cookies, granola bars, and cereal.
• Eggs – can be found in noodles, frozen products, cakes, cookies and casseroles.
• Peanuts – can be found in dry cookies, snacks, cereals, spreads.
• Artificial supplements – can be found in all food coloring and preservatives, in instant food and ready-to-eat meals. Also, check the content of yellow foods.
• Soy – can be found in soy beans, vegetable protein, soy lecithin, tofu and products based on these components.
• Gluten – can be found in wheat, rye, bran, oatmeal, cornstarch, barley and other grains. Also in pastries, pasta, sauces, dough products and snacks.
• Nightshade vegetables – among them are tomatoes, eggplant, peppers and potatoes, and the edible seeds inside them.

Most important: listen to your body.  The more you listen and invest in maintaining it, the better the quality of life you’ll enjoy.

Turmeric is in almost every household. It’s always there, hidden, not fussing or asking for any PR. We take it off the spice rack mostly when we want to give our food an orange-yellow color or give a boost to a characteristic curry flavor, but its power isn’t in the color or the taste, but rather in its health benefits.

What is there to know about turmeric?
Turmeric is a perennial plant, from the Zingiberaceae family, native to southern Asia. The plant has a tuber-like rhizome, which is the fresh form of turmeric.
Before it was used as a spice, turmeric was used for painting.  Because it releases an orange color, much like saffron, turmeric was popular in certain countries as a replacement to the expensive saffron, and that’s how it got the name Japanese, Indian, or Chinese saffron. The turmeric is also used in the cosmetics industry for producing sun protection creams.

Nothing but health
Turmeric contains 3% curcumin, which is the active substance. In its fresh form, turmeric contains potassium, vitamin C, beta carotene, and antioxidants. In Eastern Indian medicine, turmeric is considered to have healing properties for liver problems, rheumatism, coughs, and sinusitis, and in Chinese medicine, it is used to relieve abdominal pain. Turmeric is also known to help treat infections and help heal wounds and burns.

In medical studies, turmeric has been tested as a cancer treatment (even though contradictory findings have recently surfaced), to improve status of Alzheimer’s patients, and to treat liver problems.  Thus, it’s no wonder that you can get capsules with concentrated extracts of the active component, curcumin, in pharmacies.

Note that curcumin alone is poorly absorbed and utilized by the body. Therefore, if using supplements, it is important to take them in a form or with a compound that enhances bioavailability, such as natural piperine from black pepper.

Turmeric has 3 forms
Other than fresh turmeric, you can also find whole dried turmeric and dried ground turmeric.

• Fresh turmeric tastes similar to carrots and is much stronger than dry turmeric, so it’s wise to use it sparingly, like fresh ginger as opposed to dry ginger. While fresh turmeric has a stronger scent, it isn’t as bitter as the dry tends to be if adding too much. You can use the fresh root by peeling and grating it, removing the top layer of the exposed root, as you would with fresh ginger root. It has a similarly fibrous texture, and goes well in fish dishes classic Indian and Thai food, and even in a cold vinaigrette.

• Whole dried turmeric can be used in food as is, but it is important to remember to take it out when the food is ready so no one breaks their teeth on it. Since it’s especially hard, grating can be difficult, and grinding is not possible with common household equipment. However, you can buy coarsely ground turmeric that puts out a very nice scent.

• Ground dried turmeric is produced by cooking fresh turmeric root for several hours, drying it, and grinding it, which is performed in two stages. Some claim that ground turmeric doesn’t always contain 100% turmeric but is “enhanced” with other components used to preserve its color – so be sure to shop carefully in a reliable store. Ground dried turmeric is used in domestic slow-cooked stews, like Chicken Tagine.

How much should you use?
Turmeric tends to take over the food it’s in, and if too much is used, the food may become unpleasantly bitter. Therefore, you should only use a pinch of it, and even experiment until you reach the desired amount. For instance, in stews containing 50% liquids and 50% solids, you should add 1 flat teaspoon of turmeric for every liter of liquid. In a dry mix intended for roasting meat, though, you should add turmeric in a ratio of 8:1 of all of the spices (with turmeric being the 1).

For dosing of curcumin, it is best to consult with a health care professional licensed in alternative or complementary medicine.

More color equals more taste?
Turmeric gives food an orange-yellow color, but what about its taste? Turmeric doesn’t really have a prominent taste. Its purpose is to give food color. In different spice mixes, like curry powder, it is used primarily to deepen the coloring of the spices and the food.

Look out! Wet paint!
Try (or better yet, don’t try) to spread some turmeric on a countertop, and you’ll find out how hard it is to remove the stains. Turmeric acts as a particularly strong food coloring. To remove turmeric stains, immediately wash the object that touched it using hot water and soap, and don’t let the turmeric dry on it.

How to store turmeric?
All varieties of turmeric should be stored at cool temperatures – in summer in the refrigerator, while in winter it can be left outside – though not in a bag, where it can become moldy.

Many stories and superstitions attribute plenty of properties to garlic: from hanging it on the doorframe to keep vampires and demons (or at least friends) away, to being a magical natural and ultimate panacea.  Studies have suggested that garlic has the ability to heal the body both internally and externally, so much so that you can find combinations of it in several remedies.

The basic component that gives garlic its medicinal properties is allicin – a phytochemical made available for absorption only after  garlic cloves have been taken apart and crushed.  This substance protects garlic against bacteria, viruses, and other intruders.  Allicin is then broken down and into other components, including antioxidants and antitoxins.  The power of these properties differs depending on heat, dryness, or freshness of the garlic.

Garlic’s beneficial properties

The list is long and based on many studies, which have produced corroborating results.  There isn’t an area in which garlic hasn’t been shown to play an impressive medicinal role, making all the praise it receives seems justified.

Heart disease: garlic may reduce the risk of heart disease, disorders, and arrests.  It may reduce bad cholesterol (LDL) levels, helping to prevent hardening of the arteries, and may reduce blood pressure.
Parasites and viral infections: garlic has been used as a natural antibiotic against bacteria, intestinal worms, acne, and visual disturbances caused by internal infections, viruses, and colds.  It has been recommended as a topical rub for gout and arthritis, and garlic oil as drops for ear infections.
Chronic diseases: garlic contains antioxidant components that fight free radicals in the body.  This may reduce the risk of cancers by preventing and destroying cancerous cells.  Garlic’s potential as a treatment for cancer has been the subject of several scientific studies.
Fungal infections: garlic’s components have been found to help the body fight against fungal infections like candidiasis from Candida albicans.
Stings and bites: garlic eaters tend to get stung less by mosquitos and insects.  Eating garlic has been used to help fight infection and overcome the effects of snake or rabid dog bites.
Indigestion: garlic stimulates the secretion of digestive juices and bowel movements.
Kidneys: garlic has been shown to reduce the probability of kidney disorders, dissolve kidney stones, and act as a diuretic.
Respiration: garlic has been observed to act as an expectorant, removing phlegm, and may be excellent for diseases of the respiratory tract, and to soothe hoarseness and persistent coughs.
Diabetes: garlic has been observed to reduce blood sugar levels
Gynecology: garlic may prevent gynecological disorders and relieve menstrual pains.  Garlic oil has been used to heal vaginal infections and genital warts.

But garlic has a few faults…

The smell: If you had garlic for lunch you’re probably not in for a particularly romantic evening or impressive business meeting.  Garlic has a smell that gave it the nickname “the stinking rose,” and while this can be heavenly during cooking and dining, it  gives those who dare eat it very bad breath.  In those who eat large amounts of fresh garlic daily, the smell often comes through the skin. Paradoxically garlic’s Achilles heel that gives it such a bad smell is the allicin – the same basic component that also gives it its wonderful medicinal properties.  The smell can be toned down in cooking, but this also can destroy the active properties.

Garlic allergy: Even if you’re not especially garlic intolerant, increased eating of allicin in relation to body tolerance can cause unpleasant skin stimuli, redness, and warts.  Those who have even less tolerance to garlic might feel heartburn and flatulence.  Some, however, are truly allergic to garlic.  Their symptoms include stomach pain, fever, headache, and a skin rash.  These effects might also appear in people who aren’t allergic to garlic at all, but who consume massive amounts of garlic (over 10 garlic cloves per day for most people).

Digesting garlic: even though garlic contributes to digestion by increasing the secretion of digestive fluids, digesting garlic on its own is demanding and creates a burden on the stomach’s walls and duodenum, especially for people who are sensitive and/or have gastric ulcers.

How to avoid “garlic breath “

It is possible to avoid the level of odor caused by eating garlic by using oral hygiene methods like using breath spray or mouthwash, brushing and cleaning your teeth, using dental floss and brushing the tongue.  Sprays come in different strengths and they should be tested individually to see how they perform.

Other methods to reduce odor are: chewing parsley, mint, fennel, dill, cloves, or a fresh orange.  This can dissolve garlic’s offensive odor.

A big factor in controlling odor is that garlic eaters find it hard to notice the smell, unless it’s particularly strong.  Also, the sense of smell is subjective, and one person may be affected an offensive odor and not another.  One way to check is by having a person get close enough, who didn’t eat garlic, with whom your relationship is strong enough to be completely honest with you.

Perhaps the best solution for garlic breath is to make sure you’re surrounded by friends who are also garlic eaters.

Note that this does not solve the issue of garlic-scented skin in major users – for this, drinking green solutions, such as chlorella, or rinsing the skin with fresh lemon are popular methods, in addition to using deodorizing lotions, powders, and sprays.

How much and how to eat garlic

If you’re eating garlic used to spice up food, eat according to taste, based on your body’s reactions. Combine it with the food you eat at will. When it comes to using garlic for its medicinal properties, however, you should eat it according to these following rules:

• Garlic shouldn’t be eaten by itself to prevent disorders of the digestive system.
• The amount of garlic needed is based on the body’s size.  It ranges from one to two cloves per day.
• Crush the garlic around the time you intend to eat it.  The active substance that gives the garlic its properties only exists when the live garlic is crushed and is destroyed about an hour after the time it’s crushed.
• Combine garlic with spreads such as humus, tahini, eggplant, or liver.
• Other ways of processing garlic might reduce its odor but will also reduce its medicinal properties related to the immune, bacterial, and antioxidant systems.
• On the other hand, cooked garlic contributes to reducing cholesterol levels and blood fats and helping the blood stream, so combining the consumption of fresh and cooked garlic is optimal to realize its benefits.

And what about garlic capsules?

Eating garlic isn’t so practical on the social front, so one of the alternatives for people interested in garlic’s advantages is consuming “odorless” garlic capsules.  Are the capsules a perfect substitute to fresh garlic?  The answer is that sometimes they are, but they need to be chosen carefully!

As stated, the most important component in garlic is allicin. The chemical structure of the allicin is very complicated.  Even in fresh garlic it can only be produced after crushing the garlic, and even then its properties aren’t active for long.  Therefore, conservation of allicin in capsules isn’t simple, and the differences in the amount of allicin in the capsules will also affect their price.  High content means high price.  Therefore, when purchasing garlic capsules, it is important to do a bit of homework or mini-research regarding the concentration of allicin, as it is not always indicated on the label.

There are usually two things that can confuse a consumer planning on purchasing garlic capsules: usually, the packages show a comparison between the capsule and the amount of garlic cloves it’s equal to.  This doesn’t entirely correlate to the amount of allicin.

You may also find on packages of garlic capsules an indication of the amount of alliin that the capsule contains.  However, alliin is not allicin, and it doesn’t have the properties related to allicin.  The similarity in the names can create a marketing illusion and manufacturers use it to their advantage.  Therefore, if you decide to purchase garlic capsules, check the amount of allicin on the label.

In conclusion: “a rose by any other name” is still worth it

Garlic is a popular topic of scientific studies, and has long gotten media attention and demand as a result. Fortunately, garlic was and still is a common vegetable-spice that dates to the early Egyptian days – meaning, it’s cheap, it’s always available, and it has a long shelf life, so for most people, there’s no excuse not to include it in your daily diet. For those who can’t – but need it – standardized odorless garlic capsules high in allicin may be an option.

Garlic has a dominant taste and smell, and the joy that brings to cuisine does not translate to the smell after eating it.  And the stronger the smell and taste (and the more repellent), the more potent its medicinal properties.  Therefore, try to find a middle ground or product that suits you, so you can consume garlic in a way that pleases your taste and meets your need, and won’t be a social obstacle.

Coconuts contain a large quantity of water, especially when young. This water – also known as juice – contains virtually no fat, and is popular as a beverage. More mature coconuts yield the edible “meat” for which coconut is best known, and from which oil and milk products are made for both food and skin/hair care uses.

Coconut Oil and Butter

Coconut oil is made by drying and heating mature coconut flesh at low temperatures to enable moisture to evaporate, leaving coconut oil. When the oil is made directly from fresh coconut – as opposed to dried, preserved ‘copra’ – it is considered ‘extra-virgin,’ and just as with olive oil, is associated with the greatest degree of benefit.

Coconut oil is about 90% saturated fats, higher than in butter (≈64%), beef fat or lard (≈40%). Because of the high saturated fat content, the oil is solid below a certain temperature, creating what is known as ‘coconut butter’.

Overconsumption of saturated fats has been linked to increased levels of cholesterol in the blood, especially LDL or ‘bad’ cholesterol, which in turn has been linked to heart disease and stroke.

However, the make up of saturated fats in coconut appears to lend a slight advantage compared to other high-saturated-fat foods. The fat with the highest concentration in coconut is ‘lauric acid,’ shown to increase HDL or ‘good’ cholesterol, which is somewhat protective of the cardiovascular system. In contrast, the saturated fats in palm oil, butter, and lard are mostly palmitic acid, which is considered a high-risk fat.

Indeed, some studies have demonstrated positive responses to coconut fat in terms of increased HDL. It should be noted, however, that much of this research has been conducted in populations in the Far East and South Pacific, with long historic and personal exposure to coconuts – a 1981 study of South Pacific islanders noted that 60% of their diet consisted of coconut fat – meaning their bodies have become accustomed and may react differently than those in western countries. Further, observations of high coconut fat consumption among lean people with low rates of chronic disease do not control for age or physical activity, both of which play significant roles in fat-related health. Other studies showing benefits of coconut fat have been short-term, meaning it is not certain what the long-term effects may be of greater versus moderate consumption, particularly in a western population. This is not to say there is no benefit, but there is reason to proceed with caution.

Coconut oil ‘medium-chain triglycerides’ or ‘MCTs’ (also known as medium-chain fatty acids, or MCFAs) have been used medically in patients with digestive system disorders, including liver disease, as well as to treat seizures. These are generally given in purified form and often administered intravenously in very sick people. Therefore, most of the supporting research in humans also tends to be short-term.

Lauric acid is converted in the body to an antibacterial and antiviral substance called ‘monolaurin’. Human milk naturally contains ready-made monolaurin – one of the reasons human milk is considered immune-boosting.

Coconut Milk

Coconut milk is produced by mixing coconut water and flesh, and pressing the mixture to produce the milk. In addition to several key vitamins and minerals – folate, iron, magnesium, potassium, selenium, zinc – coconut milk also contains MCTs. Its protein content varies widely from none to half the amount in dairy or soy milk. It is available fortified with calcium and vitamins A, B12, and D like other vegetal milks. ‘Light’ coconut milk has a higher percentage of water compared to coconut, and is therefore lower in fat.

Coconut Water or Juice

Coconut water and juice are one and the same, referring to the liquid found inside of young coconuts. Coconut juice is clear, with almost no fat, and with little to none of the characteristic coconut taste. It provides some protein and vitamins, and is a source of minerals, particularly potassium – as much as in a cup of sliced banana or one large whole banana, but with less than half the carbohydrates. Because of its impressive content of electrolytes, coconut juice has long been used as a rehydrating treatment, medically in cases of significant to severe diarrhea, as well as in healthy individuals as a sports drink.

A Word of Caution

The consensus among scientists and healthcare professionals for most people is currently that there is no problem using coconut oil occasionally and sparingly, in either its liquid or naturally solid form; the same applies to coconut milk.

For individuals with digestive system disorders, including liver disease, use of coconut fat may be particularly advantageous and the usual risks minimized. Because of the interaction of various issues in the body in these cases, these benefits do not always outweigh the risks in healthy individuals.

For most westerners, coconut fat is considered to have a higher risk profile than other recommended fats such as olive, flaxseed, and nut oils – some of which have benefits comparable to those attributed to coconut, but without the concerns associated with saturated fats. However, coconut is definitely preferable to other high saturated fat products, such as animal fats – butter and lard being the most common – and palm oil, as well as to hydrogenated vegetable fats high in trans fats, which have been linked to cancer. As such, coconut fat is considered a substitute for fats already in the diet, and not as an addition.

Caution for use of coconut juice is unrelated to fat, but rather to the very high content of potassium, which can add up quickly and become toxic if consumed in large amounts in sensitive individuals, such those with impaired kidney function.

Finally, it is important to use coconut products from natural, unprocessed sources, and to pay attention to additives such as sweeteners and flavoring agents.

It looks like a scepter, and it leads the list of healthy vegetables.  Natural medicine recommends detoxifying when spring comes, and an easy way to do just that is by eating artichokes and drinking the water you cook it in.  It’s a combination of simple and easy vegetarian nutrition.

Spring is also artichoke season, so you’ll be able to find it fresh in markets and at very reasonable prices.  If you want to do a deep detox, you can use dried artichokes leaves.  Please note that people on medication should consult a professional or a doctor before using large amounts of artichokes or a high concentration of its leaves or extracts to clean the liver.

Simple preparation
The preparation of the artichoke is very simple.  It usually requires cooking the heads for about half an hour and eating the based of the leaves, bottoms, and a little of the stem (if it’s not fibrous).  Add lemon, olive oil, and garlic to increase its benefits.
In herbal medicine it is customary to use the leaves, which contain more active substances than the buds.  In springtime, however, when artichoke season arrives, add it several times a week to your menu for all its health benefits. Further, drink the water used to cook it, which contains many health-promoting compounds.  The recommended dose is 1 cup, three times a day before every major meal.

Saves eyesight
Because of its low caloric value and plenty of nutritional fiber, the artichoke can be a very efficient part of a diet menu.  The artichoke itself contains minerals such as potassium, magnesium, and calcium, and very little sodium, which makes it highly recommended for those suffering from hypertension and edema.  In addition, it contains a variety of vitamins and antioxidants such as vitamin C and lutein.  Lutein is a substance important to eye health and prevents deterioration of the retina, and has been shown to benefit cataract sufferers.

Improves the digestive system
The artichoke’s “bitter” properties cause the creation of bile salts and their secretion into the duodenum.  In addition, they cause the secretion of gastric acid and various enzymes that help digest the food we eat. Adding lemon to the artichoke improves its  acidity.

People who suffer from gastric hyperacidity and heartburn should be careful, but should also bear in mind that the artichoke’s leaves are stronger, and eating the buds will probably won’t cause any side effects.  The high fiber content, especially the soluble fibers, assist the digestive system’s activity and its emptying.  The soluble fibers are the food, or pre-biotic, of friendly bacteria, or pro-biotic.  The  greater quantity of those friendly bacteria increases the absorption of food from the digestive system into the blood stream and strengthens the immune system.

Assists in reducing cholesterol
In herbal medicine,  artichoke leaves are used to treat high cholesterol, diabetes, hypertension, and atherosclerosis.  A high concentration of antioxidants decreases the level of inflammation, and in doing so, prevents the accumulation of cholesterol on the walls of blood vessels.  Eating artichokes causes an increased secretion of bile salts, which carry cholesterol into the colon for excretion – and as a result the blood’s cholesterol decreases.  The soluble fibers also help decrease the levels of sugar and cholesterol by delaying their absorption into the bloodstream.

Helps ease pain
Rheumatic diseases are expressed through chronic infections, such as: arthritis, gout etc.  Herbal medicine uses artichoke leaves to treat these diseases, since they contain an antioxidant called sianrin, which helps the liver dispose of substances that cause chronic infections.

Many studies that have examined the sianrin component found it has a protective quality on the liver, and in western herbal medicine it is used in treating cirrhosis of the liver and other liver deficiencies. In addition, the artichoke is a diuretic and promotes excretion of uric acid, which causes arthritis and increases pain levels for those suffering from gout, from the body.

Sweets are the enemy of any diet.  They’re packed with calories and fat and are a lot more fun to eat than fresh or cooked vegetables.  They’re also very diverse in flavor, and the truth is that they never make you feel full.  So even when you plan on eating a small amount , they can eventually destroy your diet.

What can you do?  How can you change your attitude towards sweets so they won’t destroy your diet?  Here are 10 rules that can help:

1.       Enjoy the flavor, not the quantity
One of the biggest problems is that we’re used to enjoying everything in bulk.  When it comes to sweets, especially, it’s very hard to be content with only one piece of chocolate.  The main difficulty is to control the desire to continue eating when that sweet taste hits your mouth – yes, sweet stimulates appetite!  It is important to understand and take that into account and decide that you’re allowed to eat slowly and enjoy every bite and not t immediately have another round, even though it’s enjoyable.

2.       Don’t get full
During a meal we expect to finish it entirely  and feel full and calm.  That’s not how sweets work.  Their goal isn’t to achieve a sense of fullness!  It is important to plan on stopping well before you’ve eaten a lot and still yearn for more.  If you don’t feel full, drink plenty of water and wait patiently until the sweet tooth goes away.

3.       Sweet window of opportunity
Setting a pre-planned schedule will prevent snacking  throughout the day.  Planning ahead will help you stop yourself when facing unplanned temptations.  Set a snack time and meet that goal without compromising or cutting corners.  Even if there’s a birthday party in the office and someone brings a cake, or a package of cookies, or opened candyin front of you, if it’s not during the time you set, no touching!

4.       Predefined limit
To enjoy sweets and not let them destroy your daily allotment of calories, it is important to plan the amount you’re going to eat.  Don’t let spontaneity take over, because that’s how you lose control..

5.       Diversity instead of degeneration
Diversify the sweets you eat and set a ground rule: never eat the same sweet day after day.  This step can help you plan ahead and can prevent binge eating of that same problematic product that might spoil your diet.

6.       I have a weakness for…
Everyone has a weakness for certain sweets.  Some people know that once they taste chocolate, they can’t stop.  Others are weak when it comes to cakes, cookies or candy.  Figure out the most problematic sweet for you, the one that makes you lose control, and simply avoid eating it.  Choose sweets you like, but the kind you know you can eat with self-control.

7.       Thou shall not hate (or love too much)
Disconnect any emotional connection you might have to sweets.  Don’t attribute negative feelings you might feel for an enemy or a “serial diet destroyer.”  On the other hand, don’t  give them the power to “comfort” you or calm you down in stressful situations.   Eat them because you’re enjoying yourself and want something sweet, and not because you’re angry, lonely, insulted or in a bad mood.

8.       No more eating alone in the dark
Remember, there is no prohibition against eating sweets!  As long as you integrate them properly into your diet, you can still enjoy sweets on any diet and for any weight you want to maintain.  The trick is to enjoy yourself and not feel like you’re doing something wrong or bad.  Enjoy eating, don’t sneak around in the dark, and don’t hide it from other people.  If you choose to eat sweets, be proud of it!

9.       No sweets
If you know yourself, and you know you’re not the kind to be satisfied with a small amount of sweets, maybe it’s best not to have any at all.  True, it might sound cruel, but those of you who need to go “cold turkey” to gain control need to know that weakness so you won’t get caught in that the  same trap again and again.

10.   Alternative no-s
Some people shouldn’t go completely cold turkey, but simply decide ahead of time the occasions when they allow themselves to eat sweets.  For example, weekends, holiday meals, weddings, birthdays, or  when you go out to eat, decide where the red lines are and  when to enjoy sweets.

So are there sweets that fit a healthy lifestyle? Click here for a selection of delectable, almost guilt-free desserts that can be worked into your program http://www.trimdownclub.com/recipe_type/dessert/.

Admit it.  You didn’t know that parsley is a true health bomb.  In a salad, a dip, a soup, or a casserole, parsley finds its way into almost every kind of kitchen.  You love it for its taste and cheap price, but few people actually know how healthy it really is.
Parsley has been around for more than 2,000 years and  served as a medication long before it was used as something you add to your food.  The ancient Greeks attributed health properties to parsley and used it to strengthen athletes.  The Romans even attributed magical powers to parsley to ward off drunkeness.
In time, the Mediterranean kitchen discovered  parsley’s attributes  and used it to enrich the taste of the food.  Since then, throughout history parsley has been used as a food, a spice, and as medicine, and has survived  in the modern-day kitchen.
Its integration was so popular and natural that the increase in its consumption  had no connection to its medicinal properties.  And, by the way, parsley has other uses outside the kitchen. The oils found in the plants’ seeds can be used to create a fragrance for perfume, soap, and crèmes.

The absurd thing is that in the western world, which puts such emphasis on eating healthy, especially in restaurants, parsley is used mainly as a garnish, separated from the food served, and tossed away while eating the course.

What does parsley contain?
The nutritional profile of parsley includes a diverse variety of vitamins, minerals, phytochemicals, and essential oils, and a density level (meaning the level of relevant efficiency) between good and excellent.  Hidden in ¼ cup (15g) of parsley, containing approximately 5 calories:

• Notable levels of vitamins: approximately 25% of the daily requirement for vitamin C, 7% for vitamin A, and 6% folic acid
• Notable levels of minerals: over 10% of  the daily requirement for iron, and 2% for potassium, calcium, and magnesium
• 13% the amount of beta carotene in a large carrot and vitamin C in an orange

Along with the impressive variety of vitamins and minerals, parsley is also loaded with essential oils. Many important compounds in parsley have been found in scientific studies to be associated with genuine medicinal-like qualities.
Heart disease: may reduce the risk of heart disease and may reduce blood pressure
Blood vessels: may “cleanse” the blood vessels, and may relieve swelling of veins
Chronic diseases: contains antioxidants that fight free radicals in the body, and so may neutralize oxidation resulting from such hazards as smoking cigarettes and eating smoked foods, which in turn may reduce the chance of cancer and specifically lung cancer; other compounds in parsley, such as luteolin, support extending the capacity of antioxidants in the blood
Digestion: may contribute to relieving gastronomic problems and aid in regular bowel movements; may also increase appetite
Kidneys: may prevent kidney stones and encourage urination
Breathing: may support the respiratory system; chewing parsley has been recommended to cleanse bad breath
Gynecology and giving birth: may relieve menstrual infections; may stimulate activity of the uterus and support labor
Arthritis: may reduce the risk for rheumatoid arthritis caused by aging
Ears: may guard against ear infections

Now that we know parsley’s medicinal qualities, here are the nutritional advantages of the variety of vitamins and minerals parsley contains:

1. Vitamin A (and pro-vitamin A, beta carotene): contributes to normal night vision and healthy skin
2. Vitamin B complex: releases of energy from cells
3. Vitamin C: maintains the collagen in connective tissue, and is an important antioxidant
4. Vitamin E: protects the cells from wear caused by aging
5. Vitamin K: regulates the blood’s thickness and contributes to healthy liver and bone function
6. Iron: creates hemoglobin needed for the body to use oxygen
7. Manganese: helps absorb vitamin C, produces sex hormones.
8. Potassium: helps normal function of muscles, including muscles of the heart, and the nervous system
9. Zinc: strengthens the immune system and contributes to skin and hair health
10. Calcium: strengthens the bones, teeth, and hair
11. Fibers and chlorophyll: contributes to digestive functioning; purifies and prevents antibacterial infections, and support immune function

In order to enjoy all of these advantages – only fresh parsley!

Without a doubt, this green and simple herb is worthy of being labeled a multivitamin.  However, its properties do not apply to dried parsley found on spice racks.

Quality parsley should be bought fresh, with green leaves and without any signs of dryness or color fading.  It should be washed and dried, and it should be chopped near the time of eating it, in order to prevent its vitamins from disappearing.  If you’re combining parsley with cooking, add it close to the end to retain most of its taste and nutritional quality.

One caveat: the leaves and root are considered safe and there is no need to limit them for fear of poisoning.  The only problematic part is the seeds, which contain the essential oils., They should only be eaten in measured quantities.  Over-ingesting the seeds can cause nausea, headaches, sun-light sensitivity, and long- term damage to the kidneys and liver.  Parsley is also not recommended for pregnant women  to avoid inducing labor. Wet nurses should also avoid parsley because it can dryout their milk.

As of now – eat the garnish!

It’s possible that because it’s so common around the world, it grows in any climateand requires cheap and simple care, parsley isn’t properly appreciated.  Recent studies concluded that parsley is included amongst the best three medicinal herbs (alongside garlic and nettle). And still, few people eat parsley on its own. Those who already do, use parsley as a breath freshener mostly after eating a heavy meal, or after eating garlic.
Therefore, the next time parsley shows up on your plate, as a garnish to your gourmet meal or as a base for a slice of meat, remember its attributes and don’t pass on a healthy addition to your body.