Minimize Pollution Exposure

Even if you live far from city life and are surrounded by trees and plants that help filter out environmental contaminants, it's nearly impossible to escape indoor air pollution. You can help prevent exposure to air pollution in your home with these simple steps:

1. Buy an air purifier, one with a HEPA (high-efficiency particulate air) filter.
2. Add living plants to your home.
3. Get rid of contributors to indoor pollution such as aerosol sprays, paints, incense and chemical products.

In addition, I recommend you help neutralize the effects of inhaling pollutants by eating lots of fresh, organic fruits and vegetables and prudently supplementing with a high-quality antioxidant.

Curried Greens

When some people hear the word "greens," they immediately conjure up childhood memories of overcooked canned spinach they were forced to eat and hated. But the vegetable section of the grocery is a different world today, brimming with a variety of greens such as Swiss chard, kale, mustard, collards and bok choy that are tasty as well as excellent sources of vitamins and minerals. Iron, calcium and folic acid (an important B vitamin that helps prevent birth defects and offers protection from heart disease) are abundant in these leafy veggies. Greens can have strong tastes, but I encourage you to experiment with varieties you've never tried or haven't had in a while. You'll be in for a pleasant surprise.

Food as Medicine
Turmeric, one of the spices traditionally used to make curry, has a long history of medicinal uses in both Chinese and Indian healing systems. Its anti-inflammatory action has been employed by traditional practitioners to treat conditions including flatulence, jaundice, menstrual problems, toothache and bruises.

Ingredients
1 pound spinach, kale, collards or beet greens (or mixture of all)
2 cloves garlic, pressed or minced
2-3 tablespoons curry powder
1 cup finely chopped tomatoes (fresh or canned)
1 tablespoon tomato paste
1 tablespoon dark-brown sugar
1 tablespoon expeller-pressed canola oil
1 cup onion, finely diced
3/4 pound brown potatoes, peeled and cubed
1/4 cup chopped fresh cilantro (optional)

Instructions
1. Wash and drain greens, removing any coarse stems and midribs. Cut into half-inch strips.
2. In a small bowl, mix together the garlic, curry powder, tomatoes, tomato paste and sugar.
3. Heat the canola oil in a skillet and sauté onion over medium-high heat until it begins to brown. Add the spice-and-tomato mixture, mix well, and cook for a few minutes.
4. Add the potatoes and 2 cups water.
5. Mix well, bring to a boil, reduce heat, cover, and cook for 10 minutes.
6. Add greens and cook for 10 minutes more, or until potatoes are done.
7. Correct season, serve, and enjoy!

Stress Can Pile on the Pounds

Stress is linked to heart disease, high blood pressure and an increased risk of cancer. New research suggests that it can also make you fat. For women, stressing out over unpaid bills, problems at work, strained family relationships and feeling limited by life's circumstances can lead to weight gain. For men, the study found that while job related stress affects weight, family problems or life circumstances didn't cause the men participating to gain unwanted pounds. The study followed a nationally representative group of 1,355 men and women for more than nine years. Investigators found that the men and women whose weight gain was associated with stress tended to have been heavier at the outset. Stress-related weight gain wasn't seen among people of lower weight. Jason Block, M.D., a Harvard physician who conducted the study said that it is one of the first to look at the relationship between stress and weight gain. The findings were published in the July 15, 2009 issue of the American Journal of Epidemiology.

Sleep Habits and a Healthy Weight

Need or want help achieving and maintaining a healthy weight? Aim for eight hours of sleep a night. Research suggests that appetite-regulating hormones are affected by sleep and that sleep deprivation could lead to weight gain. In two studies, people who slept five hours or less per night had higher levels of ghrelin - a hormone that stimulates hunger - and lower levels of the appetite-suppressing hormone leptin than those who slept eight hours per night. So make sure getting adequate sleep is near the top of your optimum health checklist!

Local and Organic Produce

I have long been a proponent of eating organic, locally grown foods. Not only do they generally taste better, but they often have higher concentrations of vitamins and minerals. But the advantages don't stop there. Local farmers’ markets and community-supported agriculture groups provide food choices that haven't been shipped from thousands of miles away, so less gas and pollution goes into getting you your meals. Look for local farmers’ markets and agriculture groups in your local paper or on the internet. Bon appetite!

4 Reasons to Eat Celery

Celery: One of those vegetables that people seem to either love or hate, remains a versatile kitchen staple. A biennial plant, celery is in the same family as carrots, dill and fennel. It is an excellent source of vitamins C and K, and its active compounds, pthalides, may help lower blood pressure. Celery has long been associated with dieting due to its natural diuretic effects (and its low calorie count). This crunchy green is also rich in potassium and sodium - important in regulating fluid balance and stimulating urine production. Celery is as at home in soups, stews and stir-fries as it is in salads or spread with natural peanut butter. Always seek out organically grown celery, as pesticides are commonly used on conventionally grown varieties.

Try Barley and Vegetable Soup with celery - a tasty, healthy fall classic.

Fighting Fatigue?

Persistent mild fatigue or a chronic lack of energy due to day-to-day stressors or hectic schedules can affect your productivity. You can help address fatigue or lack of energy by keeping your blood sugar levels stable, getting enough rest and exercise, and considering these supplements and herbs:

1. Magnesium and calcium. Oral magnesium supplementation has been shown to help reduce symptoms of fatigue, especially for those with low magnesium levels.
2. Coenzyme Q10. This vital nutrient is involved in cellular energy production throughout the body.
3. Cordyceps. A traditional Chinese medicinal fungus that may help fight fatigue and boost energy levels. It is used as an energizing tonic and to help increase aerobic capacity and endurance.
4. D-Ribose. A five-carbon sugar used in the generation of ATP (adenosine triphosphate), it helps maintain energy production in cells and can be especially beneficial for those with chronic fatigue.



5. Ginseng (American or Asian). Asian ginseng (Panax ginseng) and American ginseng (Panax quinquefolius) are used for stimulant and adaptogenic (stress-protective) properties, respectively.
6. Eleuthero (Eleutherococcus senticosus). A woody shrub from northeastern Asia with properties similar to those of ginseng, it has a long history of use to maximize athletic performance. Studies show that eleuthero can help enhance mental activity as well. 
7. Arctic root (Rhodiola rosea). An adaptogenic herb that helps prevent fatigue, stress and the damaging effects of oxygen deprivation.
8. Vitamin B complex. B-vitamins act as cofactors in many metabolic reactions and assist in the metabolism of carbohydrates into energy.

3 Reasons to Eat Swiss Chard

One of the dark, leafy greens that nutritionists frequently recommend, Swiss chard is similar to spinach, kale and collard greens. Tall and leafy with a crunchy stalk, chard is slightly salty and a tad bitter, and works well with fish and vegetable dishes. But what makes chard so compelling is its nutritional profile:

1. It is an excellent source of vitamins A, K, C, E, magnesium, manganese, potassium, and iron.
2. Its combination of nutrients, phytonutrients and fiber help to prevent digestive-tract cancers, including colon cancer
3. It is a good source of osteocalin, necessary for bone health

If you are unfamiliar with chard, try substituting it in recipes that call for fresh spinach or other greens. Experiment with seasonings, and you will likely find chard to be a welcome addition to your healthy diet.When choosing Swiss chard look for stalks and leaves that are paler in color, as white chard tends to be the most tender. And if you’re looking for an easy vegetable to grow, chard needs little care and thrives in almost any climate.

More info - How to grow Swiss chard, and a delicious greens recipe: Hot and Sour Greens.