Calories: 130 Fat: 5g Saturated fat: 0.7g Monounsaturated fat: 3.1g Polyunsaturated fat: 1g Protein: 4.1g
Carbohydrate: 16.6g Fiber: 1.8g Cholesterol: 1m g Iron: 1.7m g Sodium : 305m g Calcium : 49m g
Copyright © 2013 Time Inc. Lifestyle Group.
3. Turkey Pumpkin Soup
Founder, Fashion Societé
347.574.4600 | 516.777.0820
Servings: 12 Servings: 12
- 1 Tablespoon coconut oil
- 1 small yellow onion, chopped
- 1 fennel bulb, chopped
- 1 small butternut squash, peeled, seeded and chopped
- 2 teaspoons fresh ginger, minced
- 1 lb ground turkey
- 1 (14oz) can diced tomatoes in sauce
- 1 (14oz) can pumpkin
- 4 cups chicken broth
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/2 cup parsley, chopped
- In a large soup pot, place the coconut oil over medium-high heat. Add the onion and cook for 3 minutes, until tender. Add the fennel, butternut squash and
ginger. Cook for 5 minutes.
- In a large skillet place the ground turkey over medium-high heat. Cook until browned, stirring often. Drain off liquid.
- Add the turkey, tomatoes, pumpkin, broth, salt and pepper to the soup pot. Cover and cook over low heat for 40 minutes. Stir in the chopped parsley and cook, uncovered for another 10 minutes. Serve warm. Enjoy!
Nutritional Analysis: One serving equals: 110 calories, 4g fat, 195mg sodium, 10g carbohydrate, 2g fiber, and 9g protein.
2. got milk?
October 3, 2013
by Mark Hyman, MD
Dairy: 6 Reasons You Should Avoid It at All Costs or Why Following the USDA Food Pyramid Guidelines is Bad for Your Health
These days, it seems like almost everybody does. Celebrities, athletes, and even former president Clinton's head of Health and Human Services, Donna Shalala, are all proud to wear the white "milk mustache." After all, everyone knows that you need milk to be healthy ...
Dairy is nature's perfect food -- but only if you're a calf.
If that sounds shocking to you, it's because very few people are willing to tell the truth about dairy. In fact, criticizing milk in America is like taking on motherhood, apple pie, or baseball. But that's just what I'm about to do.
Based on the research and my experience practicing medicine, I typically advise most of my patients to avoid dairy products completely. I like ice cream just as much as the next person, but as a scientist I have to look honestly at what we know. In today's blog I will explore many of the documented ill-effects of dairy, and give you six reasons you should avoid dairy at all costs.
The Reason I Have Problems with the USDA Food Pyramid
I'm aware that my advice to avoid dairy flies in the face of the new, "up-to-date" food pyramid from the United States Department of Agriculture (USDA). The USDA's pyramid recommends drinking 3 glasses of milk a day. What's wrong with that? Well, for one thing, it's not a recommendation that's based on strict science. Some of the "experts" who helped create the pyramid actually work for the dairy industry, which makes the US Department of agriculture's recommendations reflect industry interests, not science or our best interests.
In fact, Walter Willet, M.D., Ph.D -- the second-most-cited scientist in all of clinical medicine and the head of nutrition at Harvard's School of Public Health -- is one of the pyramid's most vocal critics. He's even called its guidelines "udderly ridiculous." That's not something a Harvard scientist says lightly.
But Dr. Willett is right. The pyramid just isn't based on key scientific findings about health. In a moment we will take a look at some of the pyramid's recommendations and why I disagree with them.
But before I dissect why the current food pyramid is harmful to your health, I want to offer a bit of hope. I recently attended a medical conference put on by Harvard Medical School and the Culinary Institute of America called Healthy Kitchens, Healthy Lives and met Eric Rimm, who works closely with Walter Willett at Harvard School of Public Health and is a member of the 2010 USDA Dietary Guidelines for Americans Committee.
I asked him if he felt that science not industry would be shaping the new guidelines and he said there was now only one scientist with industry ties on the new panel and he was objective and agreeable to make changes when presented the data. I am anxious to see how the science matches policy but feel a ray of hope that for the first time in the history of our dietary guidelines we will see science predominate, not industry interests and that the language will be direct, clear and simple to understand for all Americans. The guidelines from the early 1990's promoting the consumption of 6-11 servings of bread and cereals daily led to the pasta, carb, sugar generation and led to the largest epidemic of obesity in the history of our species.
Let's hope the new guidelines for 2010 will guide us toward greater health, not an increasing burden of obesity, diabetes and chronic disease. The USDA food policy guidelines form the basis of the school lunch program and it has contributed to a tripling of obesity in children. Let's hope we can serve up a different lunch menu for our children and our nation.
The simple idea that science should become policy is unfortunately one that has found little traction in Washington. But that seems to be shifting a little now.
Now back to why the last government guidelines from 2005 are harmful to your health!
1. Consume a variety of foods within and among the basic food groups while staying within your body's energy needs.
Sounds sensible -- but which food groups? If you choose dairy, meat, fats, and carbohydrates, the "perfect" meal could be a cheeseburger, milkshake, and fries with ketchup (potatoes and tomatoes are the two top vegetables consumed in America). Generic advice like that is pretty meaningless and potentially harmful.
2. Control your caloric intake to manage body weight.
Again, that sounds good, but as I wrote in my book UltraMetabolism, even the best-trained nutritionists and dietitians can't come close to correctly estimating their own caloric intake in a day. Also consider this: Is it okay to consume all of your calories from cola or ice cream as long as you stay within my caloric needs? Of course not. So this is more useless advice.
3. Increase intake of fruits and vegetables, whole grains, and nonfat or low-fat milk products.
Well, fruits, veggies, and whole grains are great. Milk -- not so much. I'll get back to that in a minute.
4. Choose carbohydrates wisely.
Who could argue with that? But how do they define "wisely"? The real advice here should be to cut down sugar intake from 185 pounds per person per year (what we currently consume) to less than a pound, avoid flour products (except as a treat), and stick to whole-food carbohydrates like vegetables, fruit, whole grains, beans, nuts, and seeds.
5. Choose to prepare food with little salt.
That's not bad advice. But it doesn't make sense if most of what you eat is packaged or processed foods that you don't actually prepare. For most Americans who eat half of their meals outside their homes, this isn't helpful. A better recommendation would be to avoid packaged, processed, canned, prepared, and fast foods (unless you know exactly how they are made).
6. If you drink alcoholic beverages, do so in moderation.
Sounds good -- but if you're usually drinking two bottles of wine a night, then one seems like moderation! I think a better suggestion is to limit your alcohol consumption to half a drink a day or 3 glasses a week (the amount that seems to have the most health benefit).
7. Don't eat unsafe foods.
Of course you shouldn't leave your egg salad out in the hot sun or toss your salad with hands that just handled raw chicken coated with salmonella. But the food pyramid guidelines don't mention pesticides, hormones, antibiotics, or genetically modified foods, despite scientific evidence of their harm. Shame on the USDA!
You can see now why I have big problems with the food pyramid! Its guidelines try to sound sensible -- while still protecting the interests of the food industry, the agriculture industry, and all of the lobbyists paying for the elections of the Congress. That way everybody's happy ...
But I'm not, and you shouldn't be either. The public just isn't served by this watered down, confusing, and useless pyramid. The next guidelines, I hope will be better, especially with independent scientists like Eric Rimm involved. Worse, some of the recommendations are downright harmful --like the one to drink more milk and dairy products.
The Truth about Dairy
According to Dr. Willett, who has done many studies and reviewed the research on this topic, there are many reasons to pass up milk, including:
1. Milk doesn't reduce fractures.(i) Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses' Health Study dairy may increase risk of fractures by 50 percent!
2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.
3. Calcium isn't as bone-protective as we thought.(ii) Studies of calcium supplementation have shown no benefit in reducing fracture risk. Vitamin D appears to be much more important than calcium in preventing fractures.
4. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man's risk of prostate cancer by 30 to 50 percent.(iii) Plus, dairy consumption increases the body's level of insulin-like growth factor-1 (IGF-1) -- a known cancer promoter.
5. Calcium has benefits that dairy doesn't. Calcium supplements, but not dairy products, may reduce the risk of colon cancer.(iv)
6. Not everyone can stomach dairy.(v) About 75 percent of the world's population is genetically unable to properly digest milk and other dairy products -- a problem called lactose intolerance.
Based on such findings, Dr. Willet has come to some important conclusions:
• Everybody needs calcium -- but probably not as much as our government's recommended daily allowance (RDA) and calcium from diet, including greens and beans is better utilized by the body with less risk than calcium supplements.
• Calcium probably doesn't prevent broken bones. Few people in this country are likely to reduce their fracture risk by getting more calcium.
• Men may not want to take calcium supplements. Supplements of calcium and vitamin D may be reasonable for women.
• Dairy may be unhealthy. Advocating dairy consumption may have negative effects on health. If all that isn't enough to swear you off milk, there are a few other scientific findings worth noting. The Federal Trade Commission (FTC) recently asked the UDSA to look into the scientific basis of the claims made in the "milk mustache" ads. Their panel of scientists stated the truth clearly:
• Milk doesn't benefit sports performance.
• There's no evidence that dairy is good for your bones or prevents osteoporosis -- in fact, the animal protein it contains may help cause bone loss!
• Dairy is linked to prostate cancer.
• It's full of saturated fat and is linked to heart disease.
• Dairy causes digestive problems for the 75 percent of people with lactose intolerance.
• Dairy aggravates irritable bowel syndrome.
Simply put, the FTC asked the dairy industry, "Got Proof?" -- and the answer was NO!
Plus, dairy may contribute to even more health problems, like:
• Allergies (vi)
• Sinus problems
• Ear infections
• Type 1 diabetes (vii)
• Chronic constipation (viii)
• Anemia (in children)
Due to these concerns, many have begun to consider raw milk an alternative. But that isn't really a healthy form of dairy either ...
Yes, raw, whole, organic milk eliminates concerns like pesticides, hormones, antibiotics, and the effects of homogenization and pasteurization -- but to me, these benefits don't outweigh dairy's potential risks. From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn't domesticate animals and weren't able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!).
If you don't believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase - the enzyme needed to properly metabolize lactose, the sugar in milk -- sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned.
Our bodies just weren't made to digest milk on a regular basis. Instead, most scientists agree that it's better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods -- vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.
So here is my advice for dealing with dairy.
6 Tips for Dealing with Dairy
• Take your Cow for a Walk. It will do you much more good than drinking milk.
• Don't rely on dairy for healthy bones. If you want healthy bones, get plenty of exercise and supplement with 2,000 IU of vitamin D daily.
• Get your calcium from food. These include dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.
• Try giving up all dairy. That means eliminate milk, cheese, yogurt, and ice cream for two weeks and see if you feel better. You should notice improvements with your sinuses, post-nasal drip, headaches, irritable bowel syndrome, energy, and weight. Then start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life.
• If you can tolerate dairy, use only raw, organic dairy products. I suggest focusing on fermented products like unsweetened yogurt and kefir, occasionally.
• If you have to feed your child formula from milk, don't worry. The milk in infant formula is hydrolyzed or broken down and easier to digest (although it can still cause allergies). Once your child is a year old, switch him or her to real food and almond milk.
Still got milk? I hope not! Remember, dairy is not crucial for good health. I encourage you to go dairy-free and see what it does for you.
Mark Hyman, MD
3.. the eyes don't have it-nine essential shoe tips for men & women for 2014
by Cathy Berger, Fashion Societe
Why since the dawn of time is there so much fascination about footwear? After all, shoes simply provide protection from the dirty mean streets of the world, right?
A "good pair" will outlast most clothing. But does a pair of shoes get noticed before a pair of eyes? Eyes are windows to the soul but shoes, they say, Make The Man - and women are, admittedly, addicted.
For anyone female or male, young or old, rich or poor, who is looking to sartorially reveal something about themselves, shoes are a most popular indicator. The wrong ones invoke hushed snide remarks. The right ones invoke stares and envy. Articles abound that proclaim to reveal what shoe choices really mean about the wearer.
So Ladies first - here are five points for successful shoe looks at work and play:
1. High heeled pointy shoes are all the rage. Studded, colorblocked, ankle-strapped, D'Orsay- we encourage you to peruse with pleasure. Problem is, this trend is hell on toes. If you can't/won't wear them because of discomfort, there is an option: Companies like Nike have paired with Cole Haan to offer sleek looks that offer delightfully comfortable toe boxes. This allows breathing space at the point via an ever so slightly round or square "cut off" that still has that desired sex appeal like the pointy toe sports.
2. Know how high a heel you truly can pull off . Face it, not everyone is meant to walk around in five inch stilettos! While sky high heels do look great and make legs look long and beautiful, so do certain lower heels when cut low on the vamp and high on the back of the heel. This gives the illusion of a deeper decline. If you still can’t balance yourself properly with a heel, then try a platform shoe which conceals the elevated area underneath the ball of the feet.
3. Ever leave the fun behind because "my shoes are killing me"? Proper fit is key to happy feet and a good attitude. Make sure your shoes hug the sides and length of your feet regardless of the "size". Space = Sliding and sliding creates nasty, painful blisters. Dr. Scholls and others sell padding options that close gaps and ease pressure -- use them!
4. Treat yourself to a stylish pair of flats which have been and will remain so on-trend in 2014. Carla Bruni looks hot in them standing next to her husband, former French President Nicolas Sarkozy. For us mere mortals, choose something pretty in a neutral color with a little sparkle for an easy go-to, run- around shoe. And a word to our fellow party-lovers: always keep a pair on standby for those nights when you know your feet will need a break from heels.
5. Take care of your shoes. Clean them, polish them. If they are becoming worn-looking, take thee to the shoemaker and have them repaired with new taps or soles. [This goes for men too, who also should make sure laces are in good shape and not frayed.]
We find men often have more questions about what pant length should be worn with their shoes, rather than what shoe styles are essential. So Men -- here are 4 pointers to guide the right overall look from your knees down:
1. Jeans – look best when worn with boots or sneakers or casual loafers. The hem should cover the back heel and you should not be able to see the socks (if worn at all).
2. Chinos – best worn with edgy (not gym) sneakers and should hang quite long over your shoe.
3. Cuffed [Suit] Pants – should be worn with classic, clean line shoes, nothing casual or thick-soled. Wear with a sharp crease down the front; let them cover and sit on top of the shoe.
4. Un-cuffed Suit Pants – can be worn with classic, somewhat casual yet current shoes and the hem should come down a little further than with cuffed suit pants and allow for a small break.
With a new year ahead, what better time to "get it right" by starting at the bottom and working your way up! Style and comfort is our fav blend for 2014. Just don't forget to think of something as you walk that makes your eyes sparkle as well. ~
4. building a strong core: to crunch or not to crunch
by Rhonda Carol, MFA, Calliope Director, Master Fitness Trainer/Fitness Design Expert, Pilates Instructor, Wellness Coach
My clients often ask me what exercises are most beneficial for building a strong core and what type of program is recommended for weight reduction and a reduced mid-section. What about crunches? Are they beneficial?
The abdominal core muscles are much more than the popular 'six-pack'. The core includes the back, pelvic, side, and buttock muscles that serve as a the support for spinal and pelvic stability and enable us to perform basic movements, exercise functions and sports activities. The core is the connecting hub between
the upper and lower body and a compromised or weak core affects the function of the entire body. Core strength is vital to the health and function of the back and should be a part of every exercise regimen.
To crunch or not to crunch?
According to the ISSA "Crunches are a terrific abdominal exercise for core strength and for spinal integrity". It is important to follow a core strengthening routine for the sake of maintaining physical health, stability and well being rather than simply for the sake of appearances (and perhaps a six-pack). The effectiveness of abdominal crunches has been called into question over the years due to the use of heavy resistance equipment including weights and machines which some professionals and clients fear might increase waiste size. Doing ab crunches without heavy resistance 2 or 3 times per week is not likely to increase waist size. I would recommend the use of one's own body weight, light resistance and Pilates core conditioning that utilizes a variety of abdominal exercises in addition to crunches. Abdominal training alone will not reduce body fat. Our ability to burn fat is increased with the growth of overall muscle tissue via hypertrophic (weight training) exercise. It is important to note that diet and aerobic activity are important factors in maintaining a healthy weight and waist size.
Work the Rectus Abdominus correctly
According to research at the University of Nebraska Medical Center monitoring muscle activity while performing crunches, testers who performed the 'navel to spine' format of sucking in the abs before performing curls doubled the amount of activity in the muscle as compared to those that did not, and participants were working their muscles more efficiently to include the rectus abdominus as well as the obliques (sides). It is important to avoid pulling on the head or engaging in rapid, uncontrolled movements which can create a strain on the back and neck. Abdominal exercises focusing on precise alignment, navel-to-spine Pilates Core work and positioning are a wonderful choice because the back is stabilized and the focus on proper breathing teaches us to suck our stomachs while working towards a deepened muscle contraction.
Transverse Abdominis (TVA)
Gluteus medius and minimus
Gluteus maximus, hamstring, piriformis
Hip Flexors - include: psoas major, illiacus, rectus femoris, pectineus, sartorius
Some effective abdominal exercises
(Please be careful to follow suggested adjustments for those with back problems when doing these exercises)
Verticle Leg Crunch
Overhead Arm Curl
What about weight reduction?
A combination of diet, weight training for increased muscle strength and size (increases the body's ability to burn fat) and aerobic activity are the best ingredients for maintaining a healthy body weight. Reduce fructose in the diet, increase healthy fat consumption (nuts, olive oil, avocado) avoid processes foods, reduce carbohydrates, and maintain a diet that is high in fresh vegetables, fruits, berries, nuts and natural protein sources such as fish ( Wild Salmon and other low-mercury fish) drink plenty of water and choose organic if possible.
5. the health benefits of drumming
10 February 2009
by Jane Elliot
"Could a natural rhythm - which some experts believe we all possess - be a cure for a variety of health problems?
Some certainly think so. Musician Simon Lee, from Kent, is called on to teach drumming to patients with problems ranging from addiction to autism, and learning difficulties to mental health issues. He has even offered help to terminally ill patients needing palliative care. And he says the results are amazing. Experts believe
that rhythmic drumming can aid health by inducing a deep sense of relaxation, reducing stress, and lowering blood pressure.
Drumming health benefits
"Drumming has a number of benefits, It can energise or relax. It can foster a sense of playfulness or release anger and tension. It can also help in the conquering of social isolation and the building of positive relationships." One patient, an alcoholic, told Simon her drumming sessions had helped her so much it had given her the inspiration to continue with a gruelling detox course.
There is strong evidence to suggest that drumming may actually be a healing activity
There is strong evidence to suggest that drumming may actually be a healing activity," he said. Some have gone so far as to prove that time spent drumming can positively affect our immune systems, levels of stress and psychological well being."
Natural sense of rhythm
Stephen Clift, professor of health education at Canterbury University and director of research at the Sidney De Haan Research Centre for Arts and Health, Folkestone, said his centre had recently hosted a workshop into the benefits of drumming. It gives a general sense of well being," he said, drumming may help people relax
"As a research centre we are interested in arts and health generally but particularly in regards to music. Most of the work we have been doing is in regards to singing, particularly in groups and community sessions - but these benefits apply to drumming."It is fun and challenging, but can produce very positive results very quickly."
Dr Barry Bittman, a neurologist, and CEO of the Yamaha and Wellness Institute in Pensylvania, believes one of the great potential benefits of employing drums in therapy is that they are so easy use. And although some might disagree, he believes that everybody has a sense of rhythm. "I believe we are hard wired for music there is evidence that even in the womb the foetus has rhythm," he said.
"We are all naturally musical, although in the US less than 7% of adults over the age of 18 even pick up a musical instrument once a year. "Drums are accessible and don't present the challenge of a learning curve - anyone regardless of handicap can sit and beat out a rhythm on a drum.
"Drumming is affordable, accessible and sustainable. "I think we all begin as drummers if you think about childhood the children are under the table banging on pots and pans."