The Health Benefits of Raw Fruits for Your Bones, Blood Pressure, and Breathing

- by Mariana Ashley

Most are aware that fruits are good for you; after all, they are a healthier alternative to fatty, greasy foods.

But aside from keeping your waistline trim, did you know that certain raw fruits can actually help you sustain a long healthy life by preventing certain illnesses and diseases such as cancer and the common cold? To learn the health benefits of particular raw fruits, continue reading below. Read more »

Cracking for Flax Crackers

Everything You Need to Know About Flax & 5 Easy Steps to Make Flaxseed Crackers

By Maureen Lauder

For a teeny tiny seed, the flaxseed sure does pack a punch!  Regular consumption of flaxseeds delivers huge quantities of lignans and alpha linolenic acid (not to mention bunches of fiber).   Why do we care? Well…

• Alpha linolenic acid is an essential omega-3 fat that produces anti-inflammatory effects.  This means fewer symptoms of asthma, less arthritis, fewer migraines, and less chance of osteoporosis.

• In the standard American diet, the ratio of omega-3 to omega-6 fats is skewed.  We tend to take in too much omega-6, which promotes inflammation and bone loss.  Increased omega-3 consumption (through foods like flaxseeds and walnuts) helps readjust that ratio.

• Omega-3 fats help reduce the formation of blood clots-which means less risk of heart attack and stroke.

• Omega-3 fats also keep cell membranes flexible, enabling better absorption of nutrients and eliminations of waste.  There’s no point in extra healthy eating if the nutrients can’t make it all way into your cells, now is there?

• Flaxseeds also do an amazing job of controlling cholesterol.  One study found that people who ingested 20 grams (about 2 tablespoons) of ground flaxseeds each day reduced their cholesterol counts at about the same rate as those who took statin drugs.

• Flaxseed also contains high quantities of lignans, which protect against breast cancer in post-menopausal women.  Lignans also work to cut off the blood supply to tumors, thus reducing the likelihood of cancerous growth.

• AND, regular flaxseed intake has been shown to reduce dry eyes and minimize hot flashes.

Pretty impressive for a little seed, huh?

Read more »

3 Deficiencies You Can Develop on the Raw Food Diet (Two of Them Will Surprise You!)

by Dr. Ariel Policano

So, you are loving the raw diet, right?

You’ve lost weight, you have more energy, and a positively juicy new outlook on life. Fantastic!  A raw vegan diet is filled with nutrition, vital force, enzymes and is free of nasty preservatives and chemicals.  It is truly amazing.

Still, even on a raw or high raw diet, it is good to have a health “check-in” from time to time. The fact is there are actually a few deficiencies that could develop on a raw, vegan diet if you aren’t aware of them.  They can develop if you are not meticulous about having diversity and perfect balance. And really, who is?

Here are 3 markers I feel are crucial to keep your eye on. This way, you can be sure you are staying healthy in every way on your raw vegan diet.

1) Ferritin (your iron stores).

2) B12 Levels, measured as methylmalonic acid (MMA).

3) Cholesterol (wait to be surprised here!).

1) Ferritin.

It is important to keep your levels of iron healthy.  Of course, iron allows the transport of oxygen to your cells via the blood.  Low iron levels are commonly referred to as anemia.  One of the most common signs of iron deficiency anemia is Read more »

Red Grapefuit : Health Benefits and a Green Smoothie Recipe (Ruby Red Grapefruit, Mint, Medjool Dates, Kale)

Lately my son and I have been enjoying the sweet taste of ruby red grapefruits. This is a new fruit for my son and I just smiled from ear to ear as I watched the red juice drip down his chin. We both laughed and continued to eat as we enjoyed our time together.

Red Grapefruit

Grapefruit is a citrus fruit that has many health benefits to the body. Grapefruit first made its appearance on the scene in 1750 when it was documented by Rev. Griffith Hughes, and from then many have enjoyed the delicious and nutritious benefits of grapefruit.  Grapefruit has many micronutrients that are beneficial to one’s health.

Grapefruit contains vitamin C, vitamin A, calcium, iron, manganese, potassium, phosphorus, magnesium, folate and many B-vitamins.  Lycopene is a carotenoid found in the red/pink hues of the grapefruit.  Both red and blond grapefruits both positively influenced cholesterol levels, but red grapefruit was more than twice as effective, especially in lowering triglycerides.

Another health benefit of grapefruit is that it is a powerful antioxidant. Red grapefruit contains vitamin C, vitamin A and lycopene. These antioxidants are potent scavenger hunters that get rid of free radicals and excessive oxidation that can cause cancers.  Lycopene, especially, helps to prevent the occurrence of tumors and cancers in the body

Grapefruit juice significantly increases the production and activity of liver detoxification enzymes responsible for preparing toxic compounds for elimination from the body.

DIVA CAUTIONARY NOTE: Compounds in grapefruit are known to increase circulating levels of several prescription drugs including statins.  For this reason, the risk of muscle toxicity associated with statins may increase when grapefruit is consumed.  Please refer to your primary care therapist or physician before ingesting grapefruit or grapefruit juice.

**Information provided by http://www.whfoods.com

Ruby Red Smoothie Recipe

• 2 ruby red grapefruits

Cut a slice of peel from each end of the grapefruit. Standing the fruit upright, continue to slice the peel away from the flesh without removing too much flesh.  Be sure to remove some of the pith which tends to have a bitter taste.  Although the white pith inside the fruit may be bitter, it contains health qualities which are anti-viral and anti-inflammatory and compliment the vitamin C found in the fruit and make it even more potent.  Place a bowl under the grapefruit as you cut to catch the sweet tasting juice.

• 1 bunch mint
• 2 medjool dates
• 1 handful kale
• Water (optional)

Place in the blender in the order listed. Blend and enjoy!

Tracy

In the Swim

For those of you who read my initial blog on my attempts to learn to swim, I have some news.

I wasn’t really feeling too keen about going to my swimming class on Saturday morning. Not sure why. I guess I just hadn’t psyched myself up for it – and I’ve been feeling a bit frustrated with not being able to get on top of the “breathing” issues. Would I EVER be able to swim a full lap without stopping?

On the way to the pool (Darren drives me there on the way to taking the girls to ballet – no point wearing oneself out before the class, is there? Tee hee!), I said to Darren, “What if I’m never able to get over the breathing thing? What if I am only ever capable of taking four or five breaths before losing my rhythm?”. Normally, I don’t get so down about these things, but this whole swimming thing has really been challenging me.

The instructor told us to do a warm-up lap and a half of freestyle, and I thought, “I’ll just see how I go.” So, I took off, and everything seemed surprisingly easy. I knew how to do the strokes and kicking properly, I timed my breath well and lifted my head at the correct angle (most times) to take the breaths. Before I knew it, I realised I was actually going OK, and that I had some sort of chance of making it to the end, as I hadn’t choked on water or nearly burst my lungs. Normally, this feeling would result in me panicking a bit, but I just kept going, pumping those strokes and gliding through the water. I saw the end of the line on the floor of the pool, and looked up slightly to see that the end of the pool wasn’t far away. I gave it all I had, nearly gasping as I took in the last breath, and striving to reach the pool wall. I ACTUALLY DID IT! A full lap without stopping!

I bobbed around in shock at the end of the pool, and I excitedly told my good news to the lady who followed me. The class then did half laps and went on to practice breastroke kicks, so I didn’t get another chance to go for a full lap (mind you, the first one plum wore me out!).

So, at the end of the lesson, one of the other ladies in the class joined me in the MEDIUM lane (no, not the slow lane for us!) of the pool, and we decided to have a go at doing a full lap. And I did it! And so did she! We gave ourselves ample recovery and chat time at the other end of the pool, and then took off for a third go – this time, I nearly crashed into another swimmer and choked on the last breath, so I didn’t quite make the full lap (only about two strokes short). But hey, I can claim two full laps. Before this I had never, ever, in my whole entire life, completed one lap without stopping. This is one proud mama.

My goodness – what a feeling! As I walked home the Flashdance ‘What a Feeling’ tune (annoyingly) hummed in my ears – although, no, I didn’t do the manic dance that features in the movie. When Darren and the girls arrived home I told them the great news and we had a huge group hug and happy dance. The girls were so excited – I just hope that they (and you, if you’re a fearful non-swimmer) are inspired by my achievement, and know that they, too, can overcome their fears and swim, swim, swim!

Although I think my success was due to weeks of practice, concentration, courage, and determination (and watching The Miracle Swimmer – more on that in another blog), I also think that a green smoothie can take some of the credit. Normally, before I head to the pool in the morning I usually drink orange-lemon juice (juice of two oranges and one lemon, topped with water) and eat a banana an hour or so before I leave. But on that day I got up earlier and had a green smoothie of bananas, apple, spinach and rocket (arugula). Maybe that helped fuel my near-Olympic success?

Oh, happy days.

Learning to Swim

Recently, I’ve had to dig deep. 

After many, many years of avoiding the water – with the exceptions being baths, showers, and Jacuzzis – I’ve finally taken the plunge.

I had some troubles with my back last year, and they’ve re-surfaced, albeit in a less painful form. On a recent visit to my physiotherapist, she blithely said, “Jo, you know that swimming is the best sport for your back. Walking is great, but swimming is even better. I really think it would make a huge difference if you took it up.” 

I slowly nodded my head, grimacing. I’ve never been a great swimmer. I nearly drowned a couple of times as a youngster (once in a dam in outback Queensland, nearly taking a friend with me!), so my memories of swimming are not fond. I was always in the “turtles” group in school swimming classes (oh, to be a “dolphin”!), and my friend Kylie and I used to skip our high school’s yearly swimming carnival, such did we loathe that competitive form of torture. Oh, good memories from that – we had a ritual of spending the day at my friend’s house, having prawn cutlets and salad for lunch, and watching the midday movie on Channel Nine. We did this with our mothers’ blessings – they didn’t like swimming either!

But I always wanted to conquer this fear, at some stage. Just not yet. 

I don’t think I have a problem with freestyle stroke technique or kicking. It’s the breathing I have trouble with. I can hold my breath and stride out purposely for nearly half a length – but then I need to stop, catch my breath, and start again. Any time I try to turn my head to breathe, I get all out of time and end up with a mouth- or nose-full of water. Choking on half a gallon of water is not my idea of fun. 

However, the timing of this is perfect. My girls start school next year, and they, too, don’t like swimming. We took them to play-swim classes when they were three and they screamed the place down for a full term. We were so traumatized that we haven’t attempted classes again, until now. They will have to take swim classes at school, and, living in a water-locked country like Australia, they really do need to learn to swim. 

So, in my quest to be not just an example to my children, but an inspiration, I decided to take adult learn-to-swim classes. I started three weeks ago. I felt a little silly at that first lesson, replete with aviator-style goggles (I don’t want to lose my contact lenses, but why was it that only the ugliest goggles in the shop fitted me?) and false bravado, but I swallowed my pride – along with half the pool – and gave it all I had. Let me tell you, in the middle of a Melbourne winter, it takes a brave woman to leave a swim centre with wet hair. Note to self: wear my swimming cap, even if it makes me look like a skinhead. 

The lessons are going well. I’m feeling stronger, and my thigh muscles are increasing in tone, which is a good thing! My back is feeling great. And I think I’m just about to get a handle on the whole breathing thing. I recently purchased a learn-to-swim e-book and video combo from a swimming company called the Miracle Swimming Institute, and the “Conquer Your Fear” e-book (video yet to arrive in the mail) is just fantastic. It’s helping me realize that my breathing issues really are related to fear, and that I need to gently deal with that fear before expecting to make any headway with technique. And – wow! – I think it’s going to be fantastic when it comes to helping our bambinos overcome their fears! I’ll tell you more about the video when it arrives, but if you’re interested in the e-book and video/DVD, head here. (They also run adult learn-to-swim classes all over the USA.) 

The girls have come and watched me in a class, and this weekend they went with Daddy to the other smaller pools while I completed my class. They had to have their goggles on (they really dislike water in their eyes), but they absolutely loved being in the pools, squealing with delight and leaping all over Daddy in the water. They now say they want to take lessons, just like Mummy does! Well, as long as Mummy and Daddy are in the water with them, and as long as they don’t have to put their heads under… hmm, can’t wait for the “Conquer Your Fear” video to arrive!

My goal is to complete a full lap of the pool, without stopping. That, ladies and gentlemen, will be a history-making moment, and will cause waves of excitement as the news makes its way to family across Australia, the US and the UK. 

Jo will be a turtle no more…