InsidersHealth: The Magazine

The Magazine Volume 1:

“Food as Medicine”

Cooking To Lower

High Blood Pressure -

Pg. 4

Eat your

way to

looking

years

younger! -

Pg. 10

SEE

A DIFFERENCE:

The Best Foods

for Eye Health - Pg. 9

Delicious ways to boost

your immunity - Pg. 5

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A Note from the Editor:

It’s not often in life that you can do something that is so simple, but makes a huge impact. Believe me, when I started on the path to my own ‘healthier life,’ I thought to myself Surely it can’t be this easy! True, it does take a little getting used to; but the rewards are more than worth it. I can’t even begin to tell you the difference I’ve experienced simply by incorporating better nutrition and food as medicine into my daily routine. And now, when I do turn to processed foods, my body notices the difference and I feel completely awful the next day; which tells me that my body knows what’s good for me versus what’s bad for me - and rewards me for

the good! Hopefully you will begin to take those simple steps, and start healing your body from the inside out.

In Health and Wellness,

Sylvia Anderson Editor

DIRECTOR of OPERATIONS |

Matthew Purdom

EDITOR-in-CHIEF |

Sylvia Anderson

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Kimberly Walleston

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Amy Pilling

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Joe Poirier

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FOOD as medicine – or functional medicine – is a hot topic in the world of health and wellness right now. The rates of chronic diseases like obesity, heart disease, arthritis, and diabetes are on the rise, and they show no signs of slowing. One of the main reasons for this is the foods that we put into our bodies. Gone are the days when a “normal” diet was healthy enough to sustain the systems of the body and to fight off infections, diseases, and chronic conditions such as constipation and other digestive issues. Now, our diets are based largely on processed soy and corn products, fatty meats, and saturated oils.

As the chronic unhealthiness continues to rise, we are turning more and more to medicine for a quick fix. Now, medicine isn’t entirely a bad thing; however, in our search for the cure-all of man-made chemicals, we tend to lose sight of the alternatives. Foods are, after all, the original medicines and health-sustainers of our planet. Don’t believe that food can be medicine? Just think about it. What you put into your body has a profound effect on how the systems in your body work. Before there were vitamins, supplements and thousands of other pills to pop just to maintain health, how did our ancestors ward off disease and illness? The answer is simple: they did it through the foods

they ate. They didn’t have to take a multivitamin because they gained their nutrition from the fruits, vegetables, nuts, seeds, and meats that they consumed.

Some cultures, such as first-world cultures in Africa and South America, still rely on their diets to get the nutrition they need. In cultures where hunger isn’t a problem and where the people

still live off of the bounty of their land, Western-style chronic issues, such as obesity and diabetes, are pretty much unheard of. In fact, some of these peoples have a longer life expectancy than we do!

The amazing part about using food as medicine is that it’s 100 percent natural and won’t have any major negative side effects for your body. It’s also really easy and simple to do once you

know which foods can help you fight which conditions. In this book,

we’ll let you in on a few secrets that will help you turn your kitchen into a natural pharmacy.

Most of the foods we’ll discuss should be taken internally. But we’ll also talk a little bit about how to use natural food products as external treatments . . . as well as about how to use herbs that you can grow in your kitchen window to flavor your life and add in extra punch to your medicinal foods’ disease-fighting properties.

1

The Advantages of Home-Grown, Local &

Organic Food

This special report discusses some of the advantages of using home-grown, organic or local foods instead of those you buy from the non-organic aisle of the supermarket.

As far as nutrition goes, you’re often better off buying local foods from a farmer’s market. The main reason is this: as soon as a fresh fruit or vegetable is taken from the vine, tree or ground, it starts to break down. Within just a few days, the nutrients in the plant could be less powerful than they were when that plant was first picked. Local foods that are grown in season will pack a better nutritional punch because they will come straight from the field, garden or orchard. Plus, you get to know that you aren’t wasting as much fuel (read: money) by having your foods shipped across nations.

Organic food is arguably also a healthier choice than its non-organic counterparts, because it doesn’t come with pesticides and potentially dangerous fertilizers. Oftentimes, these man-made substances “go to war” with the nutrients in the food; your body has to waste energy getting rid of the toxins, instead of focusing on utilizing good nutrients.

The latest research in organic foods has found the top food products that should be bought from an organic aisle. They include meats, milk, coffee, peaches, apples, bell peppers, nectarines, celery, strawberries, cherries, kale and other leafy greens, grapes, carrots, pears, potatoes, and tomatoes.

Growing your own fruits, vegetables and herbs at home gives you all the benefits of both local and organic foods and could amount to a huge savings. Not only is gardening fun and relaxing, but it’s also easier than you think to go organic, especially if you practice things like co-planting and natural pest control. Even if you just plant a couple pots of tomatoes or peppers in the summer, you’ll enjoy at least some organic produce on your table, and get the absolute least amount of time from plant to table!

1. Meats 2. Milk 3. Coffee 4. Peaches 5. Apples 6. Bell Peppers 7. Nectarines 8. Celery

10. Strawberries 11. Cherries 12. Leafy Greens 13. Grapes 14. Carrots 15. Pears 16. Potatoes 17. Tomatoes

BEST WHEN ORGANIC:

The first condition that we’ll look at is high cholesterol. According to the CDC, about one in six American adults has cholesterol levels that are above the healthy norm. That’s approximately 17 percent of the adult population, and is most common among Mexican Americans and Caucasian Americans, and for people over the age of 20. In these groups alone, close to half suffer from high cholesterol.

You may have heard about fighting high cholesterol through your diet by avoiding certain foods; fatty red meats, for instance. What you may not know, however, is that what you do eat can also help fight cholesterol by raising levels of good cholesterol (LDL) and lowering levels of bad cholesterol (HDL). Here are just a few things that you can eat to get your numbers within an acceptable range:

: There are two kinds of fiber – soluble and insoluble. Both are essential for Soluble Fiberhealth, but the soluble kind is what really helps lower bad cholesterol levels. Oatmeal and oat bran are some of the most common sources of soluble fiber that you can find, but it can also be found in kidney beans, apples, and prunes. Be wary of sugary, artificial breakfast cereals claiming to fight cholesterol with fiber. Avoid these products in favor of a bowl of oatmeal made from either old-fashioned or steel milled oats and topped off with apple slices and cinnamon.

: You’ve probably heard a little bit Fish and Other Products with Omega-3 Fatty Acidsabout omega-3 fatty acids. These “good” fats are excellent for addressing a number of health conditions; including helping to lower cholesterol levels. These good fats will come up again in this report, so look for ways to incorporate them into your diet in the next

section!

: This oil contains tons of Olive Oilantioxidants in it that are good for lowering bad cholesterol without lowering good cholesterol. Avoid cooking at high temperatures to maintain its nutrients; instead, toss extra virgin olive oil (EVOO) with a salad or drizzle on a piece of whole grain bread.

: Like Walnuts, Almonds, and Other Nutsfish, nuts have high levels of good fats, and they also contain a bit of fiber. The nutrients in nuts can actually lower cholesterol and keep the blood vessels elastic and flexible,

which means that the cholesterol you do have in your blood won’t have such a negative physical effect. Enjoy nuts sparingly, however, and avoid the super-salty kind if you also have high blood pressure.

3

Of course, cutting out processed foods, bad fats and sodium may help to lower your blood pressure, but there are also foods that you should eat to help the issue:

Focus on Whole Fruits and Vegetables: Some evidence shows that vegetarians have fewer problems with high blood pressure than non-vegetarians. While this doesn’t mean that you have to switch to a totally vegetarian diet, you should focus on getting high-fiber fruits and vegetables into your diet on a daily basis. These include things like spinach, carrots, apples, prunes, and even raspberries, blueberries, and bananas.

Use Natural Sweetness: Sugar, like salt, can cause a rise in blood pressure. As much as possible, you should avoid products that contain processed cane sugar. Instead, sweeten up your diet naturally with fruits, herbs like peppermint and stevia, and even a little bit of honey.

Indulge in Oat: Again, soluble fiber can be helpful to people with high blood pressure. Making high-fiber oatmeal from steel-milled oats is one of the best sources. You can even put it in your crock pot the night before for a delicious, nutritious breakfast when you wake.

Certain herbs may also help lower your blood pressure. You can take soluble fiber supplements; but the best way to get enough fiber is through your actual food. You can also take herbal supplements like coleus forskohlii, hawthorne, mistletoe, and rauwolfia. These supplements can be found at a natural foods store and should be taken according to the directions on the package.

COOKING

Antioxidant-Rich Fruits and Vegetables

Antioxidants fight dangerous free radicals in the body that come from the natural aging process, poor lifestyle habits and environmental toxins. Some of the major infection-fighting antioxidants include vitamins E and C, beta-carotene, zinc, and selenium.

Vitamins C and E, as well as beta-carotene, are found in fruits and vegetables. Focus on getting a color-wheel of foods on your plate every day. Some foods that are high in these antioxidants include: apricots, asparagus, pink grapefruit, pumpkin, sweet potato, apples, prunes, onions, red grapes, broccoli, mangoes, turnip greens, and chard.

Zinc comes from red meat, oysters, seafood, dairy products, and whole grains; and you can get selenium in Brazil nuts, tuna, whole grains, and both red and white meats.

Herbs

Oregano, a Mediterranean herb, has high levels of vitamin C, as well as other compounds that boost immunity. You can grow oregano in your own backyard and use it to flavor everything from meat to spaghetti sauce. Turmeric and ginger are two spicy root flavorings that help to protect you from infection. You can buy powdered ginger, which is excellent in spicy foods or even in oatmeal. Or you can buy it in root form and use it to brew a cold-fighting tea.

Garlic

Everything is better with garlic! This great little flavor-boosting root can also boost your immunity. Start using garlic in your omelets, soups and stews, and stir fries to enjoy its yummy benefits.

Protein-Rich Foods

New research is showing that the body produces certain proteins from amino acids in meat that are essential to helping immune system cells fight off infection. One or two servings of meat a day is usually enough to ensure adequate protein. Just be sure that you’re using lean protein sources that aren’t also packed with fats. Yogurt with Active Cultures This is actually one of the best immune-boosting foods because the active cultures in yogurt help maintain digestive health, and your digestive system is closely linked to the immune system. Try non-sweetened, natural yogurt and Greek yogurt for the best all-around benefits. Ramp up the immune-boosting power of this snack by mixing in some antioxidant-rich berries! 5

Good digestion is absolutely essential to good health. As we mentioned before, your digestive system and your immune system are linked, so when something is off about your digestive system, then you’re likely to get sick more often. One of the most common digestive problems for Americans is constipation. In general, if you don’t “go” more than once a week, you’re struggling with constipation.

Luckily, food is absolutely the best medicine for constipation, whether it happens once in a while or is a chronic condition. In fact, turning to synthetic treatments for constipation, such as laxatives, can actually cause the problem to grow worse over time. Laxatives basically make your bowels weak by training them to expel waste only under chemical influence. This can then cause constipation to become a chronic problem .

Other digestive problems, such as acid reflux disease and even simple after-meal heartburn can also be fixed by watching what you eat.

Take a look at some of the best foods to help you fight constipation.

Heartburn is an issue that’s typically caused by too much acid in the stomach or by a problem with the esophagus. This can cause immediate pain, and over time, it can wear down the esophageal lining and even increase risks of cancer. Many practitioners focus on foods to avoid when they’re treating heartburn and its close counterparts, acid reflux and GERD. However, there are some foods and herbs that you can try that may help ease heartburn symptoms.

WATER

As waste moves through your intestines, your body strips it of most of its water content in the process. If you don’t take in enough water, your waste becomes hard and dry. In this condition, it becomes very hard to move through the bowels, and constipation can occur. The old “eight glasses a day” rule may not actually hold true for everyone, according to new research. You may only have to get that much water if you’re exercising a great deal, or if you’re not eating fruits and vegetables, which provide much of a healthy person’s water intake. Find a balance that’s right for you by sipping on water throughout the day and getting to a place where you feel hydrated and clean without having to run to the restroom every half hour.

YOGURT AND KEFIR Again, these magical dairy products are excellent for digestive health. But be wary. Many of those on today’s market are actually packed with sugar and processed additives. So make sure you’re choosing a natural, unsweetened or minimally sweetened option. So, why are these products so good for your digestion? In basic terms, they are made by the same bacteria that live in your colon and help break down and process foods. You are, in fact, born with a certain amount of these bacteria – or good intestinal flora – in your gut. The problem is that the modern diet tends to strip them away. In order to get them back, indulge in one or two servings of thick, creamy natural yogurt with live or active cultures every day.

FIBER Unlike the soluble fiber you need for heart health, insoluble fiber helps to fight constipation. This type of fiber can’t be processed by your body, so it will bulk up your stool and make it easier for your bowels to pass. Some of the major sources of insoluble fiber are wheat bran and whole wheat products, barley, cabbage, beets, apple skins, Brussels sprouts, and turnips.

HERBS

Herbal supplements containing insoluble fiber include psyllium husks and fenugreek; and senna and aloe are herbs that can stimulate the bowels. But these stimulating herbs should be used sparingly, since they can cause some of the same problems as synthetic laxatives. Dandelion root can also be made into a tea that will help with constipation.

Belly-Friendly Foods

OATMEAL This breakfast dish is

good for a lot of things,

including heartburn. In

general, a high-fiber diet

is thought to help

heartburn sufferers, so

oatmeal is a good

option.

BEANS

This “magical fruit” can

help fight heartburn in

two ways. They

increase your fiber

intake; and they act as

a replacement for

meat, which can trigger

heartburn in some.

APPLESAUCE Cooking with applesauce

instead of oil may

prevent heartburn

triggered by fatty dishes.

Replace oil cup-for-cup

with applesauce to cut

down on the fat and

excess calories.

PINEAPPLE This tropical fruit contains bromelain, a digestive enzyme thought for centuries to improve digestion. Eating pineapple on a regular basis may help combat long-term heartburn problems.

7

When you bump into something or scrape your knee, you normally put something on the outside of your skin to prompt healing; when, in fact, cuts and bruises can oftentimes be healed more quickly with interior medicine in the form of food. The healing time of cuts and bruises is related to your immune system; when your skin or blood vessels are damaged, your body calls on the immune system to fight infections and to fix up your skin or veins. While there are lots of natural topical remedies for cuts and bruises, there are also a lot of foods that can help you get rid of these problems from the inside out.

INTERNAL

Antioxidants: These nutrients keep the immune system in shape by fighting free radicals. To get enough antioxidants, enjoy fruits and vegetables (especially those that are rich and dark in color) every day. Some of the best antioxidant-rich fruits and vegetables include carrots, apples, berries of all kinds, mangoes, papayas, and citrus fruits.

Zinc: This important nutrient can help bruises and cuts heal up faster by increasing the immune system’s response. For non-vegetarians, the best food source of zinc is in meats, especially crab meat, chicken and other poultry products, and beef. Zinc can also be found in dairy products like cheese and milk, brown rice, potatoes, and pumpkin seeds.

Vitamin K: This important vitamin helps with blood clotting, which is essential for the healing of cuts or bruises of any kind. To get enough vitamin K in your diet, eat foods like spinach, kale, soybeans, alfalfa sprouts, cabbage, and cauliflower on a daily basis.

TOPICAL

Lavender Essential Oil: This essential oil has a lovely scent, but it also has great medicinal purposes. A few drops can soothe scrapes, cuts, bruises, and burns

of all sorts. Unlike many other essential oils, it can be used

directly on the problem area in undiluted form.

Clove Oil: Cloves and clove oil are often used to ease pain, and they can be used to help ease the pain of cuts and bruises. Clove essential oil is too strong to use on its own, so be sure to

dilute it properly in a carrier oil, such as grapeseed oil or olive oil.

Oregano Oil: This essential oil can be blended lightly with olive oil and applied to bruises to help them heal more quickly.

Parsley Leaves: Here’s a reason to grow parsley in your garden – other than the fact that it adds excellent flavor to your favorite dishes! Crushed parsley leaves applied directly to a wound can help heal discoloration more quickly.

Foods for & Bruises

COLD WATER FISH Fish like mackerel and salmon have higher

amounts of healthy fat in their bodies. These fish are also high in DHA, a type of

fatty acid that helps keep cell membranes strong and that might help fight dry eyes, macular degeneration, and loss of sight.

EGGS These nutritional wonders are packed with

nutrients that support eye health, including lutein, sulfur, and amino acids.

Enjoy a scrambled egg with oatmeal in the morning to improve your eyes and your

heart.

BLUEBERRIES & GRAPES These dark-blue or purple fruits

actually help improve night vision due to nutrients like anthocyanins. Some

research suggests you can have better night vision in as little as 30 minutes by downing a handful of

grapes or blueberries. And, yes, wine is good for vision too, in moderation!

YELLOW & ORANGE VEGGIES Veggies like carrots, squash, and

sweet potatoes contain high levels of beta-carotene, an important nutrient

for eye health. Most vegetables contain vitamins C and E, which

support eye health by fighting free radicals, but yellow &orange veggies have both carotene & antioxidants.

GARLIC, ONIONS & SHALLOTS These flavor-packed root veggies are

chock-full of sulfur, which helps protect the lens of the eye.

TOMATOES

This unlikely fruit is one of the best sources of lycopene, which is an important

nutrient for eye health.

SUNFLOWER SEEDS These delicious treats contain high levels of

selenium, an important nutrient

for preventing cataracts and

supporting overall eye health.

Like the other systems in your body, your ocular system can be supported through foods that you eat. While carrots won’t necessarily keep you from going blind, certain foods can actually support eye health by making your eyes less prone to dryness. Some types of blindness may actually be related to malnutrition, so you can potentially avoid that devastating effect by eating the right foods.

9

Anti-Aging

in the

Kitchen.

Think of your kitchen as a “food spa,” your healthy at-home haven for

increasing longevity and making you look and feel younger. While aging

naturally is nothing to be ashamed of, a poor diet can expedite the aging

process by encouraging the havoc of free radicals and disease.

It’s said that true beauty comes from within, and this is definitely true of

aging. Eating the right foods can do more to prevent aging than an

expensive beauty cream! And it’s never too early to start eating these anti-

aging foods, which happen to be great for overall health as well.

We’ll offer some general guidelines for an anti-aging diet and lifestyle, and

then we’ll talk about some foods that you can eat and some food-based

skin care products that you can use to look and feel 10 years younger!

Anti-Aging

Omega-3 Fatty Acids:

These fantastic fatty acids are essential to trimming years off your face, waistline, and internal organs. They help keep skin soft and supple; fight certain

menopause symptoms,; and keep the joints lubricated and comfortable, making it easier to move around and exercise. Also, omega-3s help you fight inflammation. Systemic, chronic inflammation is a major cause of many age-

related diseases, including forgetfulness, heart disease, and arthritis.

There are two excellent ways to get omega-3 fatty acids: flaxseed and cold water fish like salmon and mackerel. Although you can take flax oil or fish oil in supplement form, this might not be the best option because nutrients tend to work better when they’re taken in conjunction with other nutrients. Instead,

sprinkle some milled flax or flaxseeds on oatmeal or salad or in a smoothie each day. As for the fish, try baking salmon that you’ve lightly breaded with beaten

egg white and whole wheat bread crumbs.

Garlic:

A clove of this flavoring vegetable a day can help fight

aging by warding off cancer and heart problems.

For a truly Italian pre-meal treat, try roasted garlic. You

can also chop up garlic to use in a variety of dishes, including soups and stews, meat dishes,

potato dishes, and stir fries. This versatile veggie goes with just about any meal type, and

you can add it to the foods that you can grow in your own

backyard.

Dairy Products and Dark Leafy Greens:

Both contain one important mineral: calcium. Good posture and healthy bones can stave off the appearance of aging as well as many age-related diseases and problems. Women who are pre-menopausal and menopausal should especially make sure that they are getting enough calcium.

Also consider cruciferous vegetables like kale, broccoli, cabbage, turnip, watercress, and Brussels sprouts, which can help fight aging by flushing the body of toxins.

Inside

Berries and Other Fruits:

Almost all fruits are a rich source of antioxidants, but berries are especially high in these age-fighting nutrients. Antioxidants fight free radicals in the body, which can cause dryness of the skin and visible signs of aging. Instead of sweets, reach for a handful of wild blueberries for a sugary snack; or grab some grapes to top off your lunch at work.

Whole Grains:

These are excellent for a wide variety of age-related diseases, including diabetes, heart disease, and colon cancer. Plus, they are high in fiber and certain vitamins and minerals. They can also help fight the signs of aging by keeping you slim and trim, especially if you’re used to eating processed white flour and other grains.

You can get whole grains in many different forms. Eat oatmeal for breakfast, and add some barley to your favorite vegetable soup. Replacing white bread with whole wheat or whole grain options is a great way to get whole grains in your diet, as is baking muffins and other sweet bread products with whole wheat flour instead of all-purpose flour.

Protein & Soy Products:

You can get protein through a variety of sources, including beef, poultry, fish, nuts, dairy products, and soy products. Protein can help prevent muscular degeneration. Protein-packed items also contain hard-to-get nutrients, like iron.

Fermented soy products, like tempeh and tofu, are best for digestion. Soy can help fight some of the side effects of menopause, and there is also evidence that it can fight Alzheimer’s. Plus, soy has a high protein content to supplement a vegetarian diet.

Wine and Dark Chocolate:

Who says that a healthy anti-aging diet can’t include the pleasures of life? These two things are high in flavonoids, which help fight aging by getting rid of free radicals. Both should be enjoyed sparingly, but a glass of wine or an ounce of chocolate a day will do your body good!

13

Honey: This versatile bee product is a humectant, which means that it draws moisture to your skin. Moisture is especially necessary for aging skin, which is prone to dryness, thus making wrinkles more prominent. You can use honey as a cleanser or a facial mask. Here’s one recipe that you can try out:

Whisk together an egg white and a tablespoon of honey, and then add enough flour to make the mixture thick. Spread it on your face and leave for 5-10 minutes. Rinse.

Antioxidants: These compounds are great for body and skin. Instead of using expensive antioxidant products on the market, which are also full of synthetic compounds, skip straight to the natural source of these antioxidants with remedies like these: Use green tea as a facial toner. It will cleanse the skin, add antioxidants, and act as a moisturizer as well. You can also puree antioxidant-rich bananas and papayas together for a moisturizing facial treatment.

Omega-3 Fatty Acids: We can’t say it enough! The things that are good for the inside of your body are also good for the outside. You can incorporate these essential fatty acids into your skincare regimen through an avocado and honey mask, or a facial scrub based using milled flax seeds. Either of these options can give your skin just the boost it needs to look and feel younger.

Anti-Aging

When it comes down to it, food may be the only source of healing

that many people need. This isn’t to say that you should never see a doctor, or visit a naturopath. But it does mean that a healthy diet might preclude many of the chronic illnesses and diseases that plague our society today, from diabetes and heart disease to flu and colds. Your first step in healing your body is to get your diet under control. As with everything else in life, there is a balance to be had. You want to be able to enjoy your life while getting the nutrition you need.

Let’s talk about the ways that you really can turn your kitchen into a pharmacy:

Food as a Source

of Healing

Visual reminders can be a big help. Keep healthy foods in sight. Arrange a pleasant-looking bowl of fruits on your kitchen counter or table. That way, you’ll be less temped to root around in the pantry.

Preparation is key. As soon as you get home from the grocery store or farmer’s market, wash all your fruits and snack veggies and pack in reusable containers. This makes it easy to grab a healthy nibble even when you’re on-the-go.

Set a routine. For instance, you might eat oatmeal for breakfast on weekdays, but fix it with different fruits and spices depending on your taste that day. For a time, at least, having a food routine can help you get into the swing of eating for better health.

When it doubt, get rid of it. If you have some questionable food in your stash, toss it. If you don’t want to see it go to waste, donate it to a local food pantry or friend. If you decide to splurge once in a while, you can do it away from home.

15

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