Mysterious Mushrooms (Part - 1)

As summer nights lengthen into autumn, the forests of the Catskill mountains in upstate New York fill with magical, mystical, medicinal mushrooms. "Toadstool" is a quaint name for the many mushrooms that spring forth between rains, while "fungi" is the more technical term. Fungi are plants, but plants without flowers, or roots, or chlorophyll (which makes plants green). Strange shapes (some quite sexually suggestive), the ability to grow (and glow) in the dark, and psychedelic colors make mushrooms an obvious addition to any witches' stew. But you will want some other reasons to make mushrooms a steady part of your diet. Is outwitting cancer a good enough reason?

It's true. All edible fungi --including those ordinary white button mushrooms sold in supermarkets -- are capable of preventing and reversing cancerous cellular changes. We aren't exactly sure why. Perhaps it's because fungi search out, concentrate, and share with us the trace minerals we need to build powerful, healthy immune systems. Or perhaps it's because of their wealth of polysaccarides, interesting complex sugars that appear to be all round health-promoters. It could be because mushrooms are excellent sources of protein and B vitamins with few calories and no sodium. Or we could single out the anti-cancer, anti-tumor, and anti-bacterial compounds found in the stalk, caps, gills, and even the underground structures (mycelia) of every edible mushroom.

So be sure to cook your mushrooms though; avoid eating them raw. Scientists at the University of Nebraska Medical School found that mice who ate unlimited amounts of raw mushrooms (Agaricus bisporus) developed, over the course of their lifetimes, significantly more malignant tumors than a control group.

Everywhere I go in August and September -- whether walking barefoot on vibrant green mosses or stepping lightly across the deeply-scented fallen pine and hemlock needles, whether climbing rocky outcrops festooned with ferny whiskers or skirting swamps humming with mosquitoes, whether following the muddy bank of a meandering stream or balancing on old stone walls inhaling the scent of righteous rot -- I am on the lookout for my fungal friends.

My woods are especially generous to me with chanterelles, beautiful cornucopia-shaped mushrooms with a delectable taste. I find both the delicious little black ones -- jokingly known as "trumpet of death" due to their eerie coloration -- and the very-tasty and much bigger orange ones. Sometimes we return home naked from our mushrooms walks; if we find more 'shrooms than we have bags for, we have to use our shirts and pants as carriers to help haul dinner home.

The bright orange tops and sulfur yellow undersides of sulphur shelf mushrooms (Polyporus sulphuroides) are easy to spot in the late summer forest. Growing only on recently-dead oaks, these overlapping shelves make a great-tasting immune-enhancing addition to dinner. I have harvested the "chicken of the woods" in oak forests around the world. In the Czech Republic, I saw a particularly large example as we drove a country lane. Stopping, I found a portion of it had been harvested. I took only a share, being careful to leave lots for other mushroom lovers who might come down the lane after me.

(http://www.susunweed.com)

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Healthy Food for Kids

Food for Healthy Packed Lunches

Around half of all children take their lunch to school – that’s 5.5 billion packed lunches every year. Unfortunately, many of them are unhealthy!

According to a Food Standard’s Agency study, nine out of 10 packed lunches contain foods high in sugar, salt and saturates and fewer than half contain fruit. Here’s how to pack a nutritious lunch for your kids.

• Use wholegrain or wholemeal bread, rolls and pitta and try ciabatta, mini baguettes, bagels and raisin or sun dried tomato bread for variety
• Pack pasta or rice salads instead of sandwiches from time to time
• Cut fat by using less butter, spread or mayo in sandwiches and choose low-fat fillings like lean ham, turkey, chicken, tuna in water, cottage cheese, Edam or banana
• Add two portions of fruit – don’t just stick to apples and pears, though. For variety, add grapes, fruit salad, a slice of melon, a small box of raisins or a can of fruit in juice
• Include cherry tomatoes, carrot and pepper sticks and add salad to sarnies
• In the winter, fill a flask with vegetable, tomato or carrot soup – or even a casserole or stew.
• Replace cakes, biscuits and chocolate with scones, fruit bread or low-sugar cereal bars (check the labels)
• Swap fizzy drinks for water, unsweetened fruit juice, fruit smoothies, cartons of semi-skimmed milk or unsweetened yogurt drinks.

Healthy Snacks for Children and Teenagers

• Fresh fruit – chop it into bite-sized pieces for young children to make it easier to eat or buy packs of ready-prepared fresh fruit slices or chunks
• Mini boxes of dried fruit such as raisins or small packs of apricots or mixed fruit
• Small packs of chocolate-covered raisins or nuts (avoid giving nuts to young children because of the risk of choking)
• Chopped up vegetables such as carrot, celery and pepper sticks and cherry tomatoes with a favourite dip (look for those low in salt and fat if you’re buying ready-made dips)
• Fresh popcorn made without salt or sugar
• Wholemeal toast with peanut butter and banana or low-fat soft cheese and tomato
• Fruit smoothie
• Unsweetened yogurt drinks or a pot of low-fat fruit yogurt or fromage frais
• High-fibre cereal with semi-skimmed milk
• Wholemeal sandwiches filled with lean meat, chicken, tuna in water, cheese or egg and salad.
• Small packets of unsalted nuts and seeds – try mixing with dried fruit.

 

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Vegetarian Diet: How To Get the Best Nutrition (Part -2 end)

Getting Adequate Nutrition 

The key to a healthy vegetarian diet - like any diet - is to enjoy a variety of foods. No single food can provide all the nutrients your body needs. The more restrictive your diet is, the more challenging it can be to get all the nutrients you need. A vegan diet, for example, eliminates natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.

With a little planning, however, you can be sure that your diet includes everything your body needs. Pay special attention to the following nutrients:

• Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. However, dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.
• Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs. Vegans may not get enough iodine and be at risk of deficiency and possibly even a goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote a goiter. However, just 1/4 teaspoon of iodized salt provides a significant amount of iodine.
• Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods.
• Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements, or both.
• Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.
• Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.
• Vitamin D plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants).
• Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.

If you need help creating a vegetarian diet that's right for you, talk with your doctor and a registered dietitian.

Getting started
If you're not following a vegetarian diet but you're thinking of trying it, here are some ideas to help you get started:

Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry.

Learn to substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes require only simple substitutions.

Branch out. Scan the Internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. The more variety you bring to your vegetarian diet, the more likely you'll be to meet all your nutritional needs.
By: Mayo Clinic Staff (www.mayoclinic.com)

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Vegetarian Diet: How To Get the Best Nutrition (Part - 1)

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet.

A well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.

Types of Vegetarian Diets

When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:

• Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
• Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
• Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
• Vegan diets exclude meat, poultry, fish, eggs and dairy products - and foods that contain these products.

Some people follow a semivegetarian diet - also called a flexitarian diet - which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.
Vegetarian diet pyramid

A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.
By: Mayo Clinic Staff (www.mayoclinic.com)

 

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Live Healthier By Going Green

GoGreen has thought of a number of ways to be healthier simply by changing your daily lifestyle to be more eco-friendly. One way that you can start living healthier by going green is eating organic foods. You have heard of this sensation already, but you may not be eating the right foods, simply because every company believes that they can get away with an organic or “healthy” sticker. You want to make sure that you know what you put inside you and always read labels. Besides your diet, there are other ways to live healthier by going green.

You can change your daily transportation by biking or walking. Not only will you get more exercise, but you can also save money, specifically if you have to buy a lot of gas or pay to park. You can improve your heart's health and reduce your risk of obesity simply by being more physical and rigorous. If you live a little bit far from work, try walking or biking two days out of the week.

One of the most important things to remember about eating right is investigating where your food comes from. You can buy seasonal and local to get rid of pre-packaged chemicals and preservatives that go into your body. Not only is it better to buy local because you support farmers in your community, you can learn new recipes and eat smarter. You also save energy and fossil fuels by not supporting large transport of food and other items across the country.

Starting your own vegetable garden is another way to live healthier while being eco-friendly. You can start composting to reduce the amount of waste in landfills and also help your fertilizer in a vegetable garden. You can grow your own tomatoes, peppers and even fruits with enough space. This is an ideal solution for anyone who wants to do something simple but also healthy.

You can also change your use of toxic chemical cleaners in the home. Baking soda, vinegar and soap are just a few simple materials that clean and do not spread harmful toxins around your home. You will also save money, time and air quality of your home just by making your own cleaners.

Factory farming and animals mills are extremely unhealthy for animals, and grocery store meat often contains more hormones because of what they feed animals on these farms. You can change how you support this industry by eating a few meatless meals per week. While it may be hard to stop eating meat altogether, consider purchasing only organic meat and cutting out meat on a weekly basis to simply cut down on your consumption.

Studies have also shown that meat consumption may be the cause for cancer. Researchers in America studied Seventh Day Adventists, whose population is split between vegetarian and meat-consumers. The results showed that the cancer risk was significantly lower in those who did not eat meat. Harvard studies have also shown that daily meat eaters have approximately three times the risk for colon cancer. (www.gogreen.org)

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