w8less nutrition | Stella Metsovas Nutrition Expert & Gut Health Specialist

Remember Your Roots!

On October 3, 2011, In Recipes, by Stella Metsovas

For those of you looking to add a new dimension to your nutrition, root vegetables should not be overlooked. They are a great alternative for those avoiding bread, rice, and other empty carbs. Including them in your diet can definitely help to break the monotony as well as bring a tasty, nutritious, and inexpensive item to the dinner table. They can also be stored for relatively long periods of time. Root vegetables such as carrots, parsnips, turnips, radishes, beets, sweet potatoes, and onions can provide nutrients such as beta carotene, B vitamins, vitamin C, complex carbs, minerals, and dietary fiber. And as an added benefit, they do not contain the so-called “cereal grasses” such as wheat, corn, and rice, so they are low-allergenic. Roasting root vegetables is a great way to cook them since it brings out much flavor while minimizing nutrient loss.

List of root vegetables

Here is a list of some of the more popular root vegetables that can be found at local grocery markets:

-beets

-rutabaga

-turnips

-carrots

-daikons

-yams

-radishes

-ginger

-turmeric

-potatoes

-sweet potatoes

-taro

-ginseng

-garlic, onion, shallot, etc

Simple Root vegetables recipe: : Roasted Beets and Parsnips with Herbs de Provence


: The perfect Fall recipe–especially if you love healthy-carbohydrates!

  1. 1 Bunch Beets
  2. 3 Medium Parsnips
  3. 2 Tablespoons Extra Virgin Olive Oil
  4. 2 Tablespoon Herbs de Provence (or any favorite)
  5. 3 Garlic Cloves Pressed
  6. 3 Tablespoons Chopped Pecans
  7. Pinch Sea Salt / Fresh Ground Pepper
  1. Preheat oven to broil. Toss everything except for the pecans and sea salt / pepper to a large baking sheet.
  2. Broil for 25 – 30 minutes, turning the vegetables over midway. Season with salt & pepper. I also love to dress with fresh herbs like basil and a little fresh olive oil.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Diet tags: Low calorie, Reduced fat, Gluten free

Number of servings (yield): 4

Culinary tradition: USA (General)

5 :  ★★★★★ 1 review(s)

How do you bake sweet potatoes?

Sweet potatoes are one of the more popular root vegetables. Recipes for sweet potato fries can be found all over the web, but here’s a simple recipe that will provide a quick and healthy alternative to ordinary French fries or baked potatoes:

ingredients

1 tbsp extra-virgin olive oil

1 tsp garlic powder

1 tsp paprika

1/4 tsp sea salt

2 medium sweet potato

directions

1.     Remove skin from the sweet potatoes and cut into medium-sized wedges (like the size of steak fries) and place in a bowl.

2.     Add the olive oil, garlic powder, paprika, and sea salt

3.     Toss the fries to coat evenly.

4.     Preheat oven to 425 degrees F.

5.     Spread fries out over a baking pan and bake for 20-30 minutes until tender and brown.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Clement Tran

W8less Nutrition

Orange County / Los Angeles

 

 

 

 

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Is going to the gym enough to prevent chronic disease?

On August 12, 2011, In News, by Stella Metsovas

The average American spends the majority of each day sitting—whether it be in a car, on the couch, or at a desk. Some exercise routinely but still live a sedentary lifestyle. What is sedentary? It refers to a lifestyle containing little or no physical activity. As Americans, we race from the traffic-jammed highways to our constricting desks at work. But is this type of lifestyle increasing the risk for chronic disease?

Researchers at the University of Missouri say “yes”. They have found that physical inactivity, a lifestyle led by a quarter of Americans, is “the primary cause of chronic diseases such as diabetes, obesity and fatty liver disease.” And according to John Thyfault, assistant professor in the departments of Nutrition and Exercise Physiology and Internal Medicine, exercise may not be enough to combat the risk.  Thyfault claims, “If people spend the majority of their time sitting, even with regular periods of exercise, they are still at greater risk for chronic diseases.”

What is chronic disease?

In addition to diabetes and obesity, one type of chronic disease is nonalcoholic fatty liver disease (NAFLD), which “is a relatively new epidemic related to the recent increase in obesity and physical inactivity rates”, explains Scott Rector, assistant professor in the departments of Nutrition and Exercise Physiology and Internal Medicine.  Although a new epidemic, NAFLD is the most common chronic liver condition among adults in the United States.  As a result of excess fat in the liver, the body possesses a stronger resistance to insulin which can ultimately lead to type II diabetes.

Chronic vs. Acute

So what’s the solution?

Rector recommends that adults and children alike take at least 10,000 steps each day. Making small changes to daily routines can gradually increase this number and thereby prevent the weight gain that can raise the risk of chronic disease. Going to the gym regularly will often not be enough—it takes conscious daily changes in order to lead a fully active lifestyle. Rector suggests, “taking the stairs instead of the elevator, walking to a coworker’s office rather than calling, or planning time for short walks throughout the day.” On average, Europeans walk 10,000 steps per day, while twenty-five percent of Americans take less than 5,000 steps per day. In addition to making daily changes, the use of a pedometer watch can assist in getting more steps per day.

My recommendation for getting in more ‘steps per day’ is using a watch-pedometer (includes a heart rate as well):  I have a New Balance HRT FIT, although you can purchase any of these from Google Shopping Link

While merely going to the gym may not be enough to prevent chronic disease, incorporating exercise and activity into daily routine, in addition to limiting intake of high-caloric foods, are the best solutions.

Yours in Health,

Stella Metsovas

Staff Writer: Katie Husa

W8less Nutriton

Laguna Beach / Los Angeles

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Protein for Vegetarians: Is it possible to compete with animal-based proteins?

On August 4, 2011, In Nutrition, by Stella Metsovas

Humans are undoubtedly designed to eat animal-based products. Consider the fact that virtually all traditional cultures consume some sort of animal protein and fat, whether it be from fish and other seafood, water and land fowl, land animals, eggs, dairy, reptiles, or even insects. Getting the right amount and balance of proteins is not a problem for anyone following a diet that includes these. But what about those active people who don’t eat meat, fish, or eggs and want to eat minimum soy get good quality protein? What are the best sources of protein for vegetarians? Quite frankly, it is hard for a vegetarian to get the full spectrum of amino acid building blocks that are essential to the human body, but it is by all means possible.

How to get protein as a vegetarian

This topic is addressed by Matt Frazie of The No Meat Athlete. The Paleo Diet, as you know, is based on the principles of what we are “designed to eat.” As such, it includes copious amounts of the animal-based products that vegans cannot eat. Frazie shows no hesitation in pointing out that it is simply impossible to follow the Paleo Diet as a vegetarian since every major vegetarian source of protein, including soy, beans, and quinoa are not allowed. However, he does point out that there are ways to slightly modify the Paleo diet in order to get those essential amino acids.

 

1.   Eggs. If you are a vegetarian that does not avoid eggs, then by all means eat eggs! They contain all nine essential amino acids as well as three essential fatty acids. You could actually meet all the protein requirements by simply including quality sources of this nutritious food.

 

 

2.   Grain-like seeds. Grain-like seeds such as quinoa, amaranth, and buckwheat behave more like grains than like nuts which is why most Paleo-style diets do not allow them. They contain mostly carbohydrates as opposed to other seeds such as sunflower seeds which contain mostly fat and protein. However, including these in your diet would definitely get you closer to meeting protein requirements for the day.

 

3.   Hemp. Some Paleo diets do not allow this seed, but it is definitely worth taking a look at. Its amino acid profile rivals that of soy, meat, and even eggs making it one of the most valuable vegetarian foods high in protein. It also contains good amounts of essential fatty acids as well as calcium, iron, magnesium, phosphorus, zinc, copper, and manganese. They are also gluten-free.

 

 

4.   Soaked or sprouted beans and legumes. The major issue with beans and legumes is that they contain certain enzyme-inhibitors and anti-nutrients that make them quite hard to digest–even after cooking. However, soaked and sprouted beans and legumes are much more digestible and can be a valuable source of protein for vegetarians.

 

5.   Vegetarian protein powders. One potentially valuable source of protein that Frazie overlooks is whey. Mark Sission of Mark’s Daily Apple attests to the benefits of whey protein powder while on a Paleo diet.  Although he highly recommends a diet containing meat and fish, he points out that good quality whey protein supplements contain a very large spectrum of amino acids that would greatly benefit any vegetarian.  My favorite source of whey is whey concentrate, and favorite product is Jarrow Formulas Whey Protein Unflavored.

 

 

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer : Clement Tran

W8less Nutrition

Los Anglels

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Gluten Free: The Latest Diet Fad?

On August 2, 2011, In Health News, by Stella Metsovas

In recent years, the term “gluten-free” has spread like wildfire. In the United States, celiac disease affects about 1 percent of the population. Gluten sensitivity, a more mild condition, affects 5 to 10 times as many. And increasingly, people with no intolerance to gluten at all are eliminating it from their diet in efforts to be healthier or lose weight. But what accounts for this rise population that is gluten sensitive, and is it really a healthy diet mechanism for those without any health issues with gluten?

Pathology of Celiac Disease

Gluten is a compound composed of two proteins, gliadin and glutelin, bound together by a carbohydrate. And what is gluten free food? It is found not only in grains like wheat, rye and barley, but it is also disguised in things like candy, deli meat and potato chips.

In celiac disease, the body attacks gluten as if it were a foreign invader, which damages the intestinal lining and can lead to malabsorption of vitamins and minerals. This can lead to abdominal discomfort, nutrient deficiencies and an increased risk of intestinal cancer. Celiac disease is detected through blood tests or biopsies.

There is also a more mild condition called gluten sensitivity that refers to many different forms of gluten intolerance. The only way to know if you’re affected by this condition is to eliminate gluten and determine if your symptoms get better or worse.

One reason gluten sensitivity seems to be rising is because of detection bias—“The more aware and concerned the health care community is about any given health condition, the more we tend to look for it. The more one looks for any given condition, the more one tends to find it,” said David Katz, M.D. Only recently have health professionals been considering gluten sensitivity as a widespread problem and increasingly been testing for it. Additionally, there have been studies using blood that prove the rates of celiac disease have risen over decades.

So, for those that have no sensitivity to gluten, is going gluten-free really going to help with weight loss? According to Dr, Katz, the answer is not really. “It might [lead to weight loss], but only because avoiding gluten means avoiding a lot of foods, which in turn tends to mean reducing calorie intake,” he says. “That lowering calories leads to weight toss is less than an epiphany.”

Katz argues that while going gluten-free is easier nowadays due to better labeling and more products, it is still a challenge as gluten is found many packaged foods “under a wide variety of aliases.” (You can find more information about hidden sources of gluten on Julie Deardoff’ Chicago Tribune Health Blog). Additionally, he warns, eliminating whole grains like wheat and barley from your diet could lead to decreased fiber intake and worsen the quality of your overall diet.

In summary, for those with a real sensitivity to gluten, going gluten-free is definitely doable and worth it, and it may be even vital to do so. For the rest of the population that is drawn to this weight-loss fad, it is a diet restriction that will make your life harder and is not necessarily a healthier choice, but rather is simply the latest fad diet.

I’ve written extensively about celiac disease and gltuen sensitivities (both are clinically different), as well as detoxification from food intolerance’s.

Yours in Health,

Stella Metsovas B.S. CCN

Staff Writer: Libby Craig

W8less Nutrition

Los Angeles / Orange County

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New Favorite Product: Trader Joe’s Unsweetened Coconut Milk

On July 15, 2011, In Nutrition, by Stella Metsovas

Crystal Cove shopping center in Newport Coast is not only beautiful, there’s a bounty of shops and dining experiences (Javier’s is one of my personal favorites), as well as a Trader Joe’s market.  More than half of all my ingredients for the week are purchased at Trader Joe’s, and the remainder from Whole Foods Market Laguna Beach. I especially love the ‘new products’ featured at Trader Joe’s, where I found my new favorite product.

Trader Joe’s Unsweetened Coconut Milk is perfectly formulated, containing excellent sources of calcium, Vitamins D & B12.  Also containing MCFA’s (medium chain fatty acids), MCT’s are easily digested, absorbed, and put to use nourishing the body. Unlike other fats, they put little strain on the digestive system and provide a quick source of energy necessary to promote healing.One of the first scientifically recognized benefits of MCT is the unique manner in which they are digested and utilized by the body. These fats provide nutritional benefits that can improve overall health of both the sick and the well, the young and the old. Even athletes are now using them to boost performance and control weight. Unfortunately, few foods nowadays contain MCT; the best source is coconut oil. By adding coconut oil to your diet you can literally eat your way to better health (source: coconutresearchcenter.org).

 

Yours in Health,

Stella Metsovas B.S., CCN

W8less Nutrition

Laguna Beach / Los Angeles

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Watermelon Health Benefits

On July 13, 2011, In Nutrition, by Stella Metsovas

On any hot summer day, there’s no food that comes to mind more quickly than a fresh, juicy slice of watermelon. Originating in Africa, watermelon was popular for its thirst-quenching properties in Mediterranean areas where water was in short supply. But this sweet treat is nothing to feel guilty about—it is fat free, low calorie, has numerous health benefits.

Watermelon’s nutritional value is outstanding. One cup has a mere 48 calories and 11 carbohydrates, and packs nearly 25% of your daily value of vitamin C. The fruit also boast high amounts of vitamin A and B6. Vitamin C bolster’s the immune system’s defenses against infections and viruses, while vitamin A aids in eye health and vitamin B6 maintains normal nerve function. Because watermelon has a higher water content and fewer calories than many other fruits, it delivers more nutrients per calorie.

Watermelon is packed with a carotenoid called lycopene, which has many antioxidant and cancer-preventing benefits. Lycopene has been extensively studied, and proven to be protective against prostate cancer, breast cancer, lung cancer and colorectal cancers. Lycopene’s ability to protect the body’s cells from oxygen damage has also been shown to prevent heart disease. While lycopene’s red pigment is abundant in tomatoes, guava, grapefruit, studies have shown that watermelon is a better source of the antioxidant, containing about 40 percent more lycopene than a raw tomato.

Scientists think the health benefits of watermelon are just beginning to be uncovered. “We think there are a lot of potential uses for watermelon that are just beginning to be explored,” says plant physiologist Penelope Perkins-Veazie. “It can be a so-called functional food—one that can help prevent certain diseases.”

So, keep on eating this healthy, delicious fruit that is not only perfect for summer time, but also a wonderful treat year round.

Stella Metsovas’s Greek – Style Watermelon Salad

Nutritionist Stella Metsovas shares her favorite watermelon recipe!


  1. 1 whole seedless watermelon
  2. 3 ounces feta
  3. Handful fresh basil

  1. Cube the watermelon in 1″ cubes and set aside.
  2. Drain the feta. Using a sharp knife, cut the feta in small pieces.
  3. Assemble the cubed watermelon on a plate, scattering the feta pieces around the watermelon. Finally, tear the pieces of basil, dressing the dish with the basil.

My favorite variety of feta is french-style. I also like using mint with the basil!

Diet type: Vegetarian

Diet tags: Gluten free, Raw

Culinary tradition: Greek

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

W8less Nutrition

Laguna Beach / Los Angeles

 

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The Lies of Coca Cola Company

On July 6, 2011, In Nutrition, by Stella Metsovas

The United States ranks first among countries in soft drink consumption, according to Michael Murray ND and Joseph Pizzorno ND of the Encyclopedia of Modern Medicine. They state that
 the per-capita consumption of soft drinks is in excess of 150 quarts per
year, or about three quarts per week.

Recently, there has been discussion about how “safe” the ingredients in soft drinks are, contrary to millions of studies. This has been sparked by the approval of a program created by the Coca-Cola Company, which gives dietitians formal education on the safety of its products and their ingredients. While an esteemed physician, Dr. Ronald Kleinman, seems to be in the position to make an argument for soft drinks, he is being sponsored and paid by the Coca-Cola Company itself, which seems fishy and leaves people questioning the validity of his arguments, which contradict so many previous studies.

Coca Cola: The Original 'Brain Tonic'

Ingredients in Coca Cola

Now, let’s take a look at the components of soft drinks ourselves. Sodas contain a variety of dangerous ingredients, including high fructose corn syrup, aspartame (in diet sodas), caffeine, phosphoric acid, traces of MSG and high amounts of fluoride.

According to Judith Valentine, PhD, gastrointestinal distress goes hand in hand with soda consumption. This is not only due to caffeine, which increases stomach acid levels, but also phosphoric acid, which upsets the fragile environment in the stomach and can cause inflammation of the stomach lining.

Phosphoric acid has many other negative affects as well. It pulls calcium out of bones and can increase a person’s risk of osteoporosis. High phosphorus intake is also associated with tooth loss, periodontal disease and gingivitis.

High fructose corn syrup (HFCS), the number one ingredient in most soft drinks, can cause an array of problems. First, because of the way it is processed, it often contains traces of mercury, a toxin that affects your brain and nervous system. Many studies have also shown the HFCS suppresses the sensation of being full, causing people to consume more and putting them at risk for fatty liver disease and type 2 diabetes. HFCS has also been shown to directly cause obesity, as well as cardiovascular disease and high blood pressure.

And don’t be fooled by diet soda, which replaces high fructose corn syrup with sugar substitutes—it’s health risks are just as dangerous. Diet sodas contain aspartame or saccharin, sugar substitutes which are known to cause bladder cancer and affect fetal brain development, according to Dr. Earl Mindell.  Many soft drinks also contain food dyes, which have been linked with hyperactivity in children, cancer, and allergic reactions.

The UK is going after the beverage industries to revamp ingredients for their campaign against obesity.  Read my take on the campaign here.

In all, it is safe to say that children and adults alike should stay away from the empty calories and harmful additives in soft drinks, as doctors and nutrition experts have been recommending for decades.  To refresh on ‘sugar: the socially acceptable drug of choice’ review my article, here.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

W8less Nutrition

Los Angeles / Laguna Beach

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New Favorite Store: Savory Spice Shop Newport Beach

On June 17, 2011, In Nutrition, by Stella Metsovas

I’ve decided to walk more around town–10,000 steps a day to be exact.  While walking around Corona del Mar, I found a little gem tucked away in the Avocado/PCH shopping center (where Bristol Farms is located).  I literally thought I was in SoHo when walking into the Savory Spice Shop in Corona del Mar.  A cross between Dean and Deluca and the Spice Station in Silverlake–Savory Spice Shop is my new favorite obsession!

Savory Spice Shop Mt. Olympus Greek Style Seasoning

My shopping bag was filled with Kaffir Limes (perfect for my Thai Coconut soup), Mt. Olympus Greek Style Seasoning (my personal favorite), and the Limnos Lamb Rub (use this on any meat, preferably organic and grassfed!)

I had a pretty long trek back to my starting point (almost 6,000 steps, according to my pedometer), so I had to keep my shopping minimal ;-)

To find out more about Savory Spice Shop, log on here.

Yours in Health,

Stella Metsovas B.S., CCN

W8less Nutrition

Laguna Beach / Los Angeles

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Does Chronic Constipation Cause Insanity?

On June 14, 2011, In Nutrition, by Stella Metsovas

It’s brown, smelly and hopefully soft. It’s uncomfortable, messy and done in private. I’m talking about the rather awkward subject of poop, and, more specifically, constipation. Though we may not like to talk about it, constipation is an issue thatmost people have experienced that has many simple remedies when you know the facts.

What makes you constipated?

Constipation occurs when bowel movements are less frequent or difficult. The normal length of time between bowel movements varies widely from person to person—for some, 3 times a day may be normal; for others, two times a week is regular. But, according to WebMD, going longer than 3 days without a bowel movement is too long, as stool becomes harder and more difficult to pass.

According to WebMD, if you have two or more of the following for at least three months, you are constipated:

1)   Straining during bowel movement more than 25% of the time

2)   Hard stools more than 25% of the time

3)   Incomplete evacuation more than 25% of the time

4)   Two or fewer bowel movements in a week.

 

There’s a wide array of culprits that could be causing you to be constipated. These range from diet issues, such as inadequate water and fiber intake or eating too much dairy, to a disruption in routine, such as traveling, emotional issues like stress and depression. Also, beware laxatives: though they may solve the immediate issue of constipation, using them too frequently over time can weaken the bowel muscles and actually cause future constipation.

Foods causing constipation might include most processed foods, dairy, wheat and soy.  Consult with a licensed healthcare professional to determine any underlying food intolerance.

What Does Dr. Oz recommend for chronic constipation?

The well-known Dr. Oz has much advice on the issue. He says some remedies for blocked bowels include pistachios, water & fiber, rhubarb and exercise. His favorite home remedy is magnesium powder in orange juice. The calcium alone constipates you, and the magnesium combats these effects, acting like a laxative.  Magnesium for constipation relief might indicate a deficiency in this critical nutrient.  Include foods rich in magnesium, like: black beans, broccoli, halibut, raw nuts and seeds.

He also states that adding fibrous foods to your diet, like raspberries (the fruit highest in fiber!), papaya and lentils, will ease constipation.  My favorite fiber supplement is Garden of Life’s Super Seed, which is a natural whole food blend of seeds, sprouted grains and legumes.  Super Seed does NOT include psyllium husk, which provides no nutritional value.

Research suggests that coffee and/or caffeine–as well as alcoholic beverages–could be the culprit to constipation.  My recommendation includes going on a modified cleanse.  More information about detoxification and cleansing can be found here.

I also recommend taking probiotics for constipation relief.  One of my favorite probiotics manufacturer’s is Natren. You can find their products here.


Though constipation is a common condition that most often works itself out, you should call your doctor if you have blood in your stool, you have severe pain with bowel movements or if your constipation has lasted more than two weeks. Hopefully, with the help of this article, you’ll easily be able to identify your next episode of constipation and quickly know how to alleviate yourself.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

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What are Super Foods?

On June 6, 2011, In Nutrition, by Stella Metsovas

Recently, you may be hearing hype around foods like blueberries, kale and olives due to their array of health benefits. You may have heard the terms “super food” and “antioxidants,” but what do these really mean, and why are these foods so important for our diet? According to WedMD, a healthy diet incorporating superfoods will help you maintain your weight, fight disease, and live longer. Preventing heart disease, cancer, and cholesterol are among the health benefits of consuming super foods. Below is a Super Food List of the top 10 foods to eat to be the healthiest, happiest you!

Sardines

Sardines

Sardines are small fish sometimes found fresh and often preserved since they’re so perishable. They promote heart health through being one of the most concentrated sources of omega 3 fatty acid and being an excellent source of vitamin B12. Sardines are also very rich in vitamin D, which is essential to bone health as well as regulating cell activity. They’re also packed with protein, and are known to prevent cancer.  Wild Planet produces my favorite canned sardines.

Sauerkraut

Saurkraut

Saurkraut is a fermented shredded cabbage that has great health benefits. It contains great amounts of vitamin C, lactobacilli and other nutrients. It also contains fiber, and improves digestion and promotes the growth of healthy bowel flora. Saurkraut reduces the risk of cancers, namely colon cancer, and also increases immune function.  I recently recommended sauerkraut in Shape Magazines ‘Top 50 Spring Foods for Weight Loss’.

Kale

Kale

Kale is a cruciferous vegetable whose popularity is recently on the rise because of its nutrient richness. It has more nutritional value for fewer calories than almost any other food. It’s full of antioxidants, anti-inflammatory nutrients, and anti-cancer nutrients. Kale is rich in vitamin K, vitamin A, and vitamin C. It is also known to lower cholesterol, and it plays a large role in the body’s detoxification process.  I’m loving this blog: 365daysofkale

Garlic

Garlic

While it may not be great on a first date, garlic can do wonders for your health. Garlic is able to lower our cholesterol and triglyceride levels. Garlic’s unique set of sulfur-containing compounds also protects cells and blood vessels from inflammatory and oxidative stress. Unknown to many, garlic is also a great source of vitamin C as well as vitamin B6, which reduces the risk of heart disease. Garlic is historically known to protect against bacteria and viruses.  Taste for Life wrote a great article on how to enhance immunity, you can find it here. P.S., I’m honored to have been featured next to Dr. Andrew Weil!

Blueberries

Blueberries

The word “antioxidant” often comes to mind when you think of blueberries, and for good reason. Blueberries are packed with antioxidants that prevent free radical damage to the body, thereby fighting cataracts, glaucoma, ulcers, heart disease, and cancer, to name a few. While many think of red wine as having great antioxidant benefits, a study showed that blueberries deliver 38% more free radical fighters. Blueberries have also been shown to improve nighttime vision and digestive health.  Here’s a link to the US Highbush Blueberry Council.

Sea Vegetables

Sea Vegetables

Sea vegetables, commonly known as seaweed, have been in the Japanese diet for ages, and it would be smart to follow that example. Sea vegetables contain unique phytonutrients, and are a great source of iodine and vitamin K. Sulfated polysaccharides, which are starch-like molecules, are found in sea vegetables and have a large array of benefits, protecting against inflammation, cancer, and viruses. Sea vegetables are also known for containing a wide array of minerals, including calcium, copper, magnesium and zinc.  Maine Coast Sea Vegetables are my favorite sustainably and certified organic sea vegetables.

Olives & Olive Oil

Topping your salads, meat dishes and pizza with olives will provide great  health benefits. Olives are a great source of vitamin E and monosaurated fats. They also work to prevent heart disease and colon cancer. Olive oil is by far the most nutritious culinary oil because of its exstensive amount of polyphenols, which function as antioxidants and anti-inflammatory nutrients. It reduces the risk of lipid build-up in the veins, and also protects the digestive tract.

Coconut

Coconut oil

Not only is coconut oil beneficial for your skin and hair, but this oil, often used in cooking, has many health benefits as well. It improves the digestion and can prevent digestive-related problems, including irritable bowel syndrome. Its fatty acids also help in taking off excessive weight and increase your metabolism. The acids and lipids in coconut oil also have antifungal, antibacterial and antiviral properties, and it works to heal infections.  P.S., I love Whole Foods brand of coconut oil.  It’s very inexpensive compared to other brands.

White Tea

White tea

For all green tea drinkers, there may be reason to switch to White tea. It has been a delicacy in Chinese culture for centuries, and provides many health benefits. It contains polyphenols, which are an antioxidant that kills cancer-causing cells. It also boosts your body’s immune system by fighting of bacteria. It also works to lower blood pressure and cholesterol, and makes your teeth and skin healthy and strong.  My favorite brand of white tea is Teavana Youthberry.

Eden Organic Beans

Beans

All beans are known to be a great source of cholesterol-lowering fiber. Two types that are especially healthy are kidney beans and black beans. Kidney beans are known to stabilize blood sugar, which is great for those with diabetes, and also provide large amounts of iron and protein. Black beans work wonders for the digestive tract, and help to decrease the risk of cardiovascular disease. They are also connected with a reduced risk of cancers, specifically colon cancer.  Did you know that canned beans are almost as nutritious as dried beans?  Try Eden Organic brand–they’re my favorite!

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

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