Juicing Vs. Blending

Both juicing and blending have become popular. We're not saying either way is bad, but here's something to consider.

When juicing, you remove the insoluble fiber. While fiber is good for the body, it slows down the absorption of nutrients. with juicing, you extract 70 percent of the nutrition into your glass, and because there is no insoluble fiber, your body absorbs 100 percent of the nutrients, vitamins and minerals found in vegetables. Thus, juicing nourishes and restores our bodies at a cellular level.

In addition, vegetables tend to taste milder when they're juiced because juicers filter out the pulp, skin, seeds and stems.

Why your brain makes you reach for junk food?

Will that be a pizza for you or will you go for a salad? Choosing what you eat is not simply a matter of taste, conclude scientists in a new study at the Montreal Neurological Institute and Hospital of McGill University and the McGill University Health Centre. As you glance over a menu or peruse the shelves in a supermarket, your brain is making decisions based more on a food's caloric content.

The study, published in Psychological Science, is based on brain scans of healthy participants who were asked to examine pictures of various foods. Participants rated which foods they would like to consume and were asked to estimate the calorie content of each food. Surprisingly, they were poor at accurately judging the number of calories in the various foods, but their choices and their willingness to pay still centered on those foods with higher caloric content.

"Earlier studies found that children and adults tend to choose high-calorie food" says Dr. Alain Dagher, neurologist at the Montreal Neurological Institute and Hospital and lead author of the study. "The easy availability and low cost of high-calorie food has been blamed for the rise in obesity. Their consumption is largely governed by the anticipated effects of these foods, which are likely learned through experience. Our study sought to determine how people's awareness of caloric content influenced the brain areas known to be implicated in evaluating food options. We found that brain activity tracked the true caloric content of foods."

Decisions about food consumption and caloric density are linked to a part of the brain called the ventromedial prefrontal cortex, an area that encodes the value of stimuli and predicts immediate consumption.

Understanding the reasons for people's food choices could help to control the factors that lead to obesity, a condition affecting 1 in 4 Canadian adults and 1 in 10 children. Obesity is linked to many health problems including high blood pressure, heart disease and type 2 diabetes. Treating Canadians who have these problems costs billions of tax health dollars.

This work was funded by the Canadian Institutes of Health Research.

The Diverticular Disase Diet

" Some simple changes - like adding fiber to your diet can help protect you from diverticular disease" 

Diveticular Disease describes two common diseases of the colon, diverticulosis and diverticulitis. 

When small pouches form in the colon wall, the condition is called diverticulosis. The pouches, called diverticula, can become inflamed; when this happens, the condition name is diverticulitis. Diverticulitis can be dangerous if left untreated, causing bleeding, blockages, tears, and infection. 

Diet and Diverticular Disease: is low Fiber the Cause? 

"Diet probably has a role in the development of diverticular disease," says Osama Alaradi, MD. A gastroenterologist and senior staff physician at the Henry Ford Hospital in Detroit, Mich. Researchers have noticed that low-fiber diet in particular seems to play  huge role.   

"Countries where they continue to eat high fiber still have lower incidence of disease" Dr. Alaradi explains. Diverticulosis and diverticulitis are less common in Africa and Asia, and most common in Western nation like the United States, where incidence reaches as high as 40 percent of people over age 60, Alaradi says. 

In the United States, diverticular disease was less common at the beginning of the 19th century and has been steadily increasing since the 1960s. " Less exercise, more fast food, and less fiber. The lifestyle has changed," Alaradi explains. "it's much less common in vegetarians." Vegetarian diets tend to be higher in fiber than non vegetarian diets. 

Diet and Diverticular Disease: is Higer Fiber the Solution? 

"High-fiber and low-fat diets are protective against diverticular disease," Alaradi says. it's probable that the high fiber is more important than the low fat." This may be related to the role of fiber in preventing constipation, which is not only uncomfortable, but also increases the pressure inside your colon, which may put you at risk for diverticular disease. 

"You develop raised colonic pressure," Alaradi says. "if you have to strain to have a bowel movement, the pressure is higher." This pressure can cause the weak spots in your colon to bulge out, forming the diverticula. 

"When we talk about the role of diet in management, we mean either to prevent more episodes or to minimize the recurrence, " Alaradi says. "There is some evidence to suggest that a long-term fiber supplement reduces recurrence." 

There's no time like the present to increase your fiber intake. Start slowly when adding fiber to give your body time to adjust. Vegetables and fruits are good sources of fiber to start with. Then increase fiber through whole grains and vegetable proteins, like beans and legumes. Talk to your doctor or ask for a referral to a registered dietitian if you need help finding sources of fiber that you like. 

Diet and Diverticular Disease: The Truth About Nuts and Corn

Many people with diverticular disease decide to avoid nuts, corn, and popcorn after their diagnosis, mistakenly believing them to cause irritation to the diverticula. "There is no evidence for this practice, but it's a widespread belief among patients, and even among physicians," Alaradi says. 

A Study published in the Journal of the Americans Medical Association followed more than 47,000 men over a period of 18 years and found no evidence that nuts and corn complicate diverticular disease. In face, These high-fiber foods are a much better snack choice than a bag of chips, which have little fiber and no nutritional value. 

In general, the more mindful you are of what you eat, the lower your chances of developing diverticular disease. Choosing healthy food on a regular basis is simply best for your body int he long run. 

From "Everyday Health"

By: Connie Brichford

Could chili peppers reduce the risk of colorectal cancer?

Good news for spicy food lovers; the active ingredient found in chili peppers - capsaicin - could reduce the risk of colorectal cancer, according to a new study published in The Journal of Clinical Investigation.  

                                    

The research team, including senior author Dr. Eyal Raz, professor of medicine at the University of California-San Diego School of Medicine, found that capsaicin activated a pain receptor called TRPV1 in mice, which reduced tumor development in their gut.

TRPV1 was first discovered in sensory neurons, the researchers say, where it protects the cells against potential damage from heat, acidity and spicy chemicals in the environment.

"Thus," says Dr. Raz. "TRPV1 was quickly described as a molecular 'pain receptor.' This can be considered to be its conventional function, which all takes place in the nervous system."

TRPV1 'suppresses intestinal tumors'

But in this latest study, Dr. Raz and colleagues found that epithelial cells in the intestines also express TRPV1 when stimulated by the epidermal growth factor receptor (EGFR) - a receptor crucial to cell growth in the intestines.

The researchers note that if EGFR signaling is impaired, this causes cell growth to become out of control, increasing the risk of tumor development.

The team's study revealed that when TRPV1 is activated by the EGFR, TRPV1 activates a "direct negative feedback" on the EGFR, which reduces growth of unwanted cells in the intestine and in turn, reduces the risk of tumor development.

The researchers genetically modified mice to be TRPV1-deficient, and found that they experienced a much higher rate of intestinal tumor growth, compared with mice who had an active form of TRPV1. This indicates, the team says, that TRPV1 usually works to suppress tumors in the intestines.

Furthermore, the team found that capsaicin appears to play a role in activating TRPV1.

The role of capsaicin against colorectal cancer

Capsaicin is the heat-generating ingredient in chili peppers that come from the Capsicum genus, such as jalapeño peppers. It is an irritant to mammals, including humans, causing a burning sensation when it comes into contact with body tissue.

As well as its obvious role in spicy foods, capsaicin is used in topical medications to relieve pain and is the active ingredient in pepper spray.

In their study, the team fed capsaicin to mice that were genetically susceptible to the development of multiple tumors in the gut.

They found that the component reduced tumor development in the mice by activating TRPV1 and extended their lifespan by more than 30%. In addition, such effects were boosted when combined with a COX-2 non-steroidal anti-inflammatory drug called celecoxib.

Dr. Raz notes that TRPV1 mutations have previously been uncovered in molecular studies of human colorectal cancer samples, but as yet, there is no evidence suggesting that TRPV1 deficiency in humans increases the risk of colorectal cancer.

Written by "Honor Whiteman"

What Kind of Vegetarian Are You?

One size doesn't fit all when it comes to vegetarianism. Food and health experts say more and more people are adopting some type of vegetarian diet, but what they choose to eat and not eat depends on what type of vegetarian they want to be.

About 2.5 percent of American adults (or 4.8 million people) consistently ate a vegetarian diet in 2000, according to the American Dietetic Association, and 20 to 25 percent ate four or more meatless meals a week. Experts believe this number is growing, given the large number of vegetarian options popping up on restaurant menus and in prepackaged foods at the grocery store.

Vegetarian: What Does It Mean?
Generally speaking, a vegetarian eats fruits, vegetables, dried beans and peas, grains, nuts and seeds and avoids meat, fish, and fowl. However, within the vegetarian category, there are a number of subgroups, including the following:

• Lacto-vegetarians who eat plant foods plus dairy products
• Lacto-ovo vegetarians who consume both dairy products and eggs
• Vegans who avoid all animal products — no dairy, no eggs — and eat only vegetables, fruits, and grains

Semi-Vegetarians
Then there are those who call themselves semi-vegetarians.

"Semi-vegetarian does not have one standard definition," says Susan B. Roberts, PhD, professor in the nutrition and psychiatry departments at Tufts University in Boston and author of The Instinct Diet."People use it to describe their own practice of a largely, but not exclusively, vegetarian diet."

A semi-vegetarian could be a person who usually eats vegetarian but occasionally eats meat, for instance, or it could be someone who doesn't eat red meat but eats other meats.

Raw-Food Diet
Some people also enjoy a raw-food diet. "Raw-food diets are those that emphasize eating uncooked stuff — truly raw products, uncooked, non-homogenized, etc.," says Roberts. "Again, there is no one single definition; it bundles a bunch of things. For example, some people would eat 100 percent raw, others would consider you are eating a raw-food diet if most — two-thirds or more — is raw." A raw-food diet might include vegetables only, or it might include fish, meat, and eggs as well, she says.

There are health risks to consuming a raw-food diet. Eating uncooked foods, such as some fish or meat, can cause food poisoning, warns Roberts. She notes that many types of sprouts contain dangerous bacteria as well.

Fruitarian Diet
The least common type of vegetarian diet is called a fruitarian diet. As with semi-vegetarians and the raw-food dieters, there is no strict definition of what it means to be a fruitarian. Basically, though, fruitarians eat only the ripe fruit of plants and trees.

Roberts does not advocate the fruitarian diet. "This is pure craziness," she says. "Fortunately, it is also really rare because it is hard and would make you feel crummy quite soon. It is impossible to consume a nutritionally safe diet when you follow these rules. You would have to add substantial extra foods for it to be healthy for example, milk, nuts, grains and then you have got a vegetarian diet."

Why Do People Choose a Vegetarian Diet? 
Many people decide to eat a vegetarian diet for health reasons. Research has shown that vegetarians have a lower body mass index (BMI) and lower cholesterol and are less likely to die from heart disease. They may also be at lower risk for constipation, diverticulosis (small pouches that protrude from the large intestine and can become infected and inflamed), gallstones, and appendicitis.

Others become vegetarians for religious beliefs, because of environmental or animal welfare concerns, for economic reasons, or because they just don't like the taste or texture of meat.

Is a Vegetarian Diet Healthy? 
People who adhere to a vegetarian diet may not be feeding their body important nutrients it needs to optimally function. Of particular concern is vitamin B-12, which comes naturally only from animal sources, and protein, iron, vitamin D, calcium, and zinc. So, if you are considering adopting a vegetarian diet, talk to a nutritionist to make sure you get the nutrients you need to stay healthy.

By taking certain vitamin supplements and by careful meal planning, being a vegetarian can be a healthy and rewarding way of life.

Positively Perfect Pizza

Arugula & Prosciutto Pizza

This the perfect summer meal to make the perfect summer day. With crisp, crunchy vegetables and soft, melted cheese, it will leave your mouth watering for this irresistible white pizza.

Makes: 6 servings

Active Time: 35 minutes

Total Time: 35 minutes

INGREDIENTS:

1 lb prepared pizza dough, preferably whole-wheat

2 tbsp extra-virgin olive oil

1 medium onion, halved & thinly sliced

2 oz very thinly sliced prosciutto, cut into thin strips (about 1/2 cups)

1/4 tsp crushed red pepper

1 cup shredded fontina or part-skim mozzarella cheese

2 cups packed coarsely chopped arugula

1 cup chopped tomato

PREPARATION:

1. Position oven rack in the lowest position; preheat to 450 degrees Fahrenheit. Coat a large baking sheet with cooking spray.
2. Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed & lightly crisped on the bottom, 8-10 minutes.
3. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion, prosciutto & crushed red pepper & cook, stirring, until the onion is beginning to brown, about 3 minutes.
4. Spread the onion mixture evenly over the crust & top with cheese. Bake until crispy & golden & the cheese is melted, 8 to 10 minutes. Remove from the oven & top with arugula & tomato.

 

NUTRITION:

Per serving: 306 calories; 11 g fat; 28 mg cholesterol; 33 g carbohydrates; 13 g protein; 2 g fiber; 600 mg sodium; 140 mg potassium

Quinoa

Quinoa is a healthy grain crop that is high in protein and gluten-free. If you're looking for quick easy meal to prepare that is rich in protein and deliciously healthy, then this is it.

Makes 4 servings

Prep Time: 8 minutes

Cook Time: 15 minutes

Total Time 23 minutes

Ingredients:

Quinoa:

2 3/4 cups low-sodium chicken stock

1/4 cup fresh lemon juice

1 1/2 cups quinoa

Dressing:

1/4 cup extra-virgin olive oil

1/4 cup fresh lemon juice

3/4 cup chopped fresh basil

1/4 cup chopped fresh parsley leaves

1 tbsp chopped fresh thyme leaves

2 tsp lemon zest

Kosher salt & freshly ground black pepper

Directions:

Quinoa:

1. In a medium saucepan, add the chicken stock, lemon juice and quinoa.
2. Bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.

Dressing:

1. In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest.
2. Season with salt and pepper, to taste.

Pour the dressing over the quinoa and toss until all the ingredients are coated.

Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.