Rejuvenation Through Juicing

By Lilia Mykytyn134253142

Spring is the season of rejuvenation and renewal where we peel off the extra layers of clothing worn all winter long—especially this winter with the many polar vortexes we have lived through! We do the same with food, peeling away the heartiness of our winter comfort food to something lighter and fresher like fruits and vegetables. Most of us try to incorporate more fresh produce into our diets, but find that it can be a very daunting task to eat the recommended amount everyday.

One way to get more veggies and fruits in our diets is through juicing. There are so many powerful nutrients found in plant foods and juice is the quickest and easiest way to get the high concentrations of these nutrients in your body. Scientific research has suggested that these nutrients increase metabolism, lower body weight, and promote overall good health. They also reboot the body to help lose the addiction to processed foods that are high in sugars, salt, and fat.

The documentary Fat, Sick and Nearly Dead reveals that you can turn your life around through juicing. I highly recommend that you watch it. Joe Cross, the star of this documentary, realized that he would have to change what he ate, or rather what he drank, to save his life. The movie reveals how Cross changed his relationship with food through juicing. Cross put nothing in his body except the juice of raw fruits and vegetables for sixty days. Cross admits that this was pretty extreme, but he needed to heal his body from the inside out. He relied on the natural enzymes and antioxidants found in fruits and vegetables to help reset his body to decrease the cravings of processed foods and caffeine.

What is important to point out from Cross’ experience is you can improve your nutrition through drinking your fresh produce. You can break down your addiction to caffeine, sugar, and salt just by eating vegetables and fruits. Think of juicing as a reboot, a renewal, like springtime. You don’t have to jump right into a juice fast like Joe Cross did, but incorporate one juice daily to allow your body to absorb the nutrients from fruits and vegetables more efficiently. Include juicing as part of your diet and focus on non-processed foods. Look at juice as the ultimate convenience food that will boost your immune system and have you feeling lighter and rejuvenated just like spring!

Are Microwave Ovens Safe?

By: Carol B. Blair, BS, CNC. DiHom140263464

Most people think that microwave ovens are safe because they have become more emission-proof. However, that is not the only hazard of a microwave oven.

When we say, “let’s nuke it,” we have no idea what we are doing to that food. Research conducted at Stanford in 1992 showed that 90% of the disease-protecting nutrients in mother’s breast milk were destroyed when that food was warmed in a microwave.

Further, Russian and Swiss scientists have studied microwaved food for over two decades and discovered that the food cooked in a microwave created cancer-causing agents! They found increased pathogenic bacteria and that these pathogens turned on and off chemical pathways. It also created cellular damage; keep in mind that all disease begins at the cellular level.

The individuals who consumed the microwaved food also had lower white blood cells leaving one more susceptible to disease and decreased hemoglobin (carries the oxygen to the cells).

I gave up my microwave oven years ago and just use a small toaster oven to warm up leftovers. It takes a little more planning such as turning on the oven first and heating up the food while I am changing my clothes, getting out my vitamins, setting the table, etc. Of course, it is difficult if you forget to defrost the food first, but my health is worth it.

Please consider giving up your microwave as another step toward good health.

The Greatness of Green Drinks

By Laurel Sterling, MA, RD136706785

It’s a New Year! One of the best ways to ramp up your nutrition is by consuming green drinks. Typically, many of these green drinks contain spirulina, chlorella, barley grass, and wheat grass. These greens alone are packed full of nutrients! Spirulina is a microalgae. It contains 60-70% protein, B12, iron, essential amino acids, and chlorophyll. Chlorella is an algae with a high amount of chlorophyll. It contains B vitamins, amino acids, and trace minerals. According to Dr. Anne Wigmore, founder of Hippocrates Health Institute, one pound of wheatgrass is equal in nutritional value to 25 pounds of standard vegetables. Wheatgrass is a good source of protein and is beneficial to the body for its detoxifying properties. It protects lungs and blood from air and water pollution. Wheatgrass contains vitamins B, C, and E, as well as high amounts of chlorophyll, which further assists cleansing the blood and keeps it at high alkaline levels.

There are all sorts of green drinks out there. Some are just the individual greens, and others are mixed with berries and/or electrolytes. Some are organic; some are raw and/or organic; some have added electrolytes. How do we choose??

The benefits of eating raw are that the food is easily and quickly digested in 24-36 hours (vs. 48-100 for cooked foods), and enzymes and nutrients remain intact.

We live in a sea of chemicals, so reduce exposure where you can by choosing organic. Refer to the Environmental Working Group’s list of the dirty dozen and be certain to choose organic for those items; if the green drink you are spotting is not organic and contains a Dirty Dozen item, I’d go with another choice.

When you exercise, you lose electrolytes (particularly sodium and potassium) in your sweat and these must be replaced to keep the balance. Minerals come from greens, and some of these drinks have additional minerals. Green drinks with electrolytes are great for athletes! Also, minerals are so important because our bodies are made of 70% mineral water.

As you can see, there are a wide variety of choices as far as greens drinks go. I prefer the ones with the berries and fruit added. Whatever your preference….choose green!!

Let’s Get More RAW!

By Laurel Sterling, MA, RDRawVeggies

With warmer weather on the horizon, it’s the perfect time to try adding more raw foods into our diets. Raw foods include foods with no application of heat of any kind. That means no cooking, grilling, or steaming the foods. Raw foods are never heated above 110-116 degrees F. Methods of preparing raw foods include: juicing, sprouting, dehydrating, freezing, or fermenting. Raw foods are digested easily and quickly in 24-36 hours vs. 48-100 hours for cooked foods, and it keeps enzymes and nutrients intact.

Adding more raw foods into your diet is quite simple actually. A gradual change toward more raw food in one’s diet is better for people who are used to consuming most of their meals cooked. A semi-raw diet of 50% or more can be your final goal for a healthier diet, or you can use it to help you move toward a more significant change.

Always consider how you can add fruit, vegetables, or nuts to what you are preparing. Instead of cooking vegetables out of habit, find out if there’s another way of preparing them. For example:

  • Marinate kale, broccoli, mushrooms, or other foods that are typically cooked to give them a soft, tender texture.
  • Raw corn, scraped off the cob, makes a tasty salad that goes well with tomatoes, fresh herbs, peppers, or zucchini.
  • To make a raw tomato sauce, simply blend ripe summer tomatoes with fresh herbs and a touch of garlic or onion.

Look also for ways to add chopped, raw vegetables to meals you already eat. Whether you add in one fresh juice a day or a salad to your dinner, you are on the right path for getting more raw foods into your diet for a healthier lifestyle.

Let’s JUICE it UP!

Cafe_Group_EditBy Laurel Sterling, MA, RD

The nutritional benefits of juicing are immense. Juicing can pack a tremendous amount of nutrients in just one delicious cup. Fresh juice, not from a bottle or concentrate, is an excellent source of vitamins, minerals, enzymes, proteins, and so much more!

Because juice is assimilated with very little effort from the digestive system, the body can easily make use of all the nutrition it offers. Juicing combined with a nutritious and balanced diet is ideal.

So whether your health is at a low point right now or even if you are feeling very healthy, juicing is excellent for your health and energy. This is a great gift you can give to your body all year-round!

Here at Natur-Tyme’s Tyme-Out Café, we have several great ones to choose from:

  • CNY Yogi is a very refreshing drink. It’s a perfect choice for its cooling and detoxifying properties. Rich in nutrients that aid the body in ridding excess fluids as well as toxins, what a great choice for someone who is looking for a jumpstart on cleansing!
  • Lightening Bug is rich in antioxidants, and loaded with vitamin C. This is a wonderful choice any time of the year due to its immune-enhancing properties!
  • Popeye’s Punch is a great option for those looking to decrease systemic inflammation. This is in part due to the alkalinity of the fruits and herbs within. This is another one I love!
  • Ginger-Snap is packed full of vitamin A, which enhances immunity, and with the addition of warming ginger, it has an added benefit of being anti-inflammatory as well.
  • The Blue-Green Elixir is filled with minerals, antioxidants, and also protein from the algae. This elixir can assist with energy as well as immunity.
  • Transfusion is a power-packed juice! This combo of fruits, veggies, and spices will give your body a transfusion of several nutrients to aid in cleansing, detoxifying, and decreasing inflammation. This one is my personal favorite!
  • Re-Fresh is a lovely cooling and cleansing drink that assists in detoxifying as well as having diuretic properties. A perfect juice choice in the summer to cool down! The simplicity of this juice appeals to many juicing novices.
  • Wheatgrass is a very rich nutritional food that is filled with vitamins, mineral, and trace elements. According to Dr. Anne Wigmore, founder of Hippocrates Health Institute, one pound of wheatgrass is equal in nutritional value to 25 pounds of choice vegetables. Come in and try one of our wheatgrass shots!
  • This warming Ginger shot can assist in digestion, decreasing inflammation, cleansing, and alkalizing the body. What more can you ask for in one shot! This is great during those long cold winter months we have here in Syracuse.

So come in, sit down, relax, and try one of our juice combo drinks or juice shots. You will be sure to fall in love with them! Enjoy!

Vegetarianism: Part 3 of 5

By Laurel Sterling Prisco, MA, RD, CDN

 In my last blog, I addressed the need for vegetarians to consume enough protein, essential fatty acids, Vitamin D, and vitamin B12. Here are some tips on getting ample calcium, iron, zinc, and iodine.
1. Calcium requirements can be met on both lacto-ovo vegetarian and vegan diets with a bit of planning. High amounts of calcium are present in many plant foods; however, oxalates are also present and greatly reduce calcium absorption. Low-oxalate foods like broccoli, kale, collard greens, and okra have a higher bioavailability of calcium. Moderately bioavailable foods include: cow’s milk, fortified juices and milk alternatives, sesame seeds, almonds, and most legumes. Though high in calcium, spinach, Swiss chard, and beet greens are also high in oxalates. Other sources of calcium include: fermented soy, natto, and blackstrap molasses.
2. Iron supply in food comes in both heme and non-heme forms. Heme iron is more readily absorbed by our bodies. Plant foods contain non-heme iron. Non-heme iron is more so affected by inhibitors (phytates, calcium, tannins from tea, wine, coffee, and fibers) and enhancers (vitamin C) of iron absorption than heme iron. Studies have shown that iron absorption is 10% from a plant-based diet, and 18% from an omnivore diet. Therefore, vegetarians are recommended a higher daily intake of iron. Sprouting, soaking, and fermenting foods can reduce phytate contents of foods, which will assist in iron absorption. Great iron sources that vegetarians should include in their diet are: legumes, seeds, nuts, spinach, blackstrap molasses, bulgur, and dried fruits (raisins & prunes). Include iron enhancers (foods rich in vitamin C) at the same meal as iron-rich foods to maximize absorption. For instance, have salsa with beans in it or strawberries with almonds as a snack. Try orange juice and a hot cereal breakfast, or a sandwich with tomatoes on it.
3. Zinc tends to be found in lesser amounts in plant foods than animal sources; therefore, the bioavailability of zinc seems to be quite a bit lower in vegetarian diets. Phytates and calcium are the primary inhibitors of zinc absorption. Sprouting, soaking, and fermenting foods can reduce phytate contents of foods which can help increase zinc bioavailability. Include plenty of zinc-rich foods such as: eggs, dairy products, legumes (beans, peas, and lentils), nuts (Brazil), seeds (pumpkin seeds), whole grains, and oatmeal, to help meet the recommended daily requirement
4. Vegetarian diets rich in foods that contain natural goitrogens such as soybeans, cruciferous vegetables, sweet potatoes, millet, and raw flaxseeds may reduce iodine uptake. I should note that these certain foods are usually only an issue when iodine intake is insufficient. One-half teaspoon of iodized salt daily or one-tenth of a teaspoon of kelp powder/day provides the necessary 150 mcg of iodin
For most of us, a food-based multiple would be good insuranc
Go to http://www.vrg.org for more great info! Coming in my next blog is the vegan nutrition guide.

Vegetarianism: Part 2 of 5

By Laurel Sterling Prisco, MA, RD, CDN

The next two blogs in my vegetarian series will review the nutrients that vegetarians should pay particular attention to.

Key nutrients of concern for vegetarians (and vegans) include: protein, essential fatty acids, calcium, vitamin B12, vitamin D, iron, zinc, and iodine. As I stated in the last blog, both vegetarian and vegan diets can meet recommendations for all these nutrients with appropriately-planned meals. Some foods are fortified with these nutrients, making the process a bit easier for vegetarians and vegans. For instance, calcium and vitamin D2 is added to almond milk. Hopefully, the following information will help you in your daily planning. In this blog, I will address protein, essential fatty acids, vitamin B12, and vitamin D. In next week’s blog, I will address calcium, iron, zinc, and iodine.

1. Protein needs can be met entirely from plants so long as a variety of plant foods are consumed. According to “position of The American Dietetic Association: Vegetarian Diets” JADA 1997, it is not necessary to plan a combination of foods. An assortment of plant proteins can be eaten over the course of a day, which should provide all the “essential amino acids” needed. Most individuals require .8 grams of protein per kg of body weight. For example, take a 150 lb. person (150/2.2= 68.18 kg.) (68.18 x .8 = 54.5 grams of protein required each day). Protein requirements are increased with pregnancy, lactation, infancy, adolescence, competitive athletes, and injury/illness recovery. Great sources of protein include: legumes (peas, lentils, and beans), tofu, tempeh, low-fat dairy products, eggs, nuts, seeds, nut or seed butters, grains (quinoa, brown rice), greens, and nutritional yeast. Also, there are great protein shakes or bars made with fermented soy, pea, garbanzo bean, hemp, brown rice, or whey.

2. Vegetarian and vegan diets are generally lower in total fat, saturated fat, and cholesterol; however, vegetarians may be at a disadvantage with essential fatty acids. Their diets, more specifically vegans, contain very little omega-3s (containing EPA and DHA). Lacto-ovo vegetarians can include high DHA eggs in their diet to compensate. Supplemental forms of microalgae are available providing omega-3 (DHA) for vegetarians. Other beneficial sources include: flax, hemp, and chia. These can be added to smoothies, yogurts, cereals, and various recipes.

3. Our bodies can store vitamin B12. Also, the bacteria that normally reside in our small intestine produce small amounts of it. Vitamin B12 is found naturally in animal products. If a vegetarian consumes dairy, eggs, and fortified grains, they should receive adequate amounts. Vegans would need to take care to get in enough fortified grains or nutritional yeast, which is a great source of B12. It has a cheesy flavor, and can be used in several dishes where cheese might be used. It has been reported that all vegans and lacto-ovo vegetarians over the age of 50 should supplement with B12. After the age of 50, our ability to cleave B12 from proteins is significantly reduced. Issues like anemia, nerve damage, GI disturbances, and elevated homocysteine can develop over time with insufficient B12 levels in our systems. Supplemental sublingual B12 can be beneficial.

4. Vitamin Dcan be obtained from summer sunlight, certain foods and fortified foods, as well as supplements. Getting enough sun exposure in the northern latitudes can be challenging so we need to make sure we keep our levels high enough through other means. Vitamin D3 (cholecalciferol) is of animal origin (cod liver oil, sheep’s lanolin, etc) and D2 (ergocalciferol) is of plant origin. It is important to note that vitamin D2 is approximately 60% as bioavailable as vitamin D3. There are foods now fortified with vitamin D like cow’s milk (D3), non-dairy beverages (rice, almond with D2), and some cereals. Other vegetarian food sources include: egg yolks, cream cheese, and butter.

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