So before getting into it I’ll make the usual challenge of $5 off any purchase to anyone who names the song and artist that title is from. I make that type of offer a lot and I’m continually surprised when no one takes me up on it. (I find chastising is an effective way to begin so as to engage the reader.)

Now let’s get into the meat of this article (calm down veggies). They say “beauty’s but skin deep”. I’m not sure exactly what that means but I’ve heard it and using quotes is another way to engage the reader and to make yourself look intelligent. They also say that “beauty is in the eye of the beholder” so according to these two sources it can be found either in the skin or the eye. Of course I’ve misunderstood things before. But there’s one place I know it can’t be found and that’s wolfing down half pound angus burgers from Mickie D’s every day or so. Yes, we’re a beauty obsessed culture. But I believe there’s a big difference between real beauty and the cookie cutter, surgically enhanced ideal put forth by pop culture. There is beauty in all of us and unfortunately, most often it is our own attitude and lifestyle that restrains it. Fortunately there are some very simple ways you can go about choosing the right foods that can give you clear skin, shiny hair, a brighter smile and bring out the most beautiful you possible.

Omega-3 fatty acids help decrease inflammation, aid in treating psoriasis (an inflammatory skin condition) and improve blood circulation which produces a healthy glow. One study in Journal of the American College of Nutrition found that elderly people who had eaten more fish and veggies over their lifetime had fewer wrinkles. The best source of omega-3s is fish; Wild salmon, sardines, Atlantic mackerel and herring.

Fill your diet with color. Dark orange, red or green fruit and vegetables like carrots, butternut squash, cantaloupe, sweet potatoes, tomatoes and spinach all contain a high level of beta-carotene, an antioxidant that converts to vitamin A in your body and switches on DNA that’s in charge of producing new skin cells and shedding old ones. This keeps the surface of your skin smooth, fresh-looking and resistant to irritants and damage. Beta-carotene also destroys free radicals that cause DNA mutations that can lead to wrinkles. Many of these fruits and veggies can be juiced or blended while maintaining their nutritional integrity.

Dairy products, especially yogurt, are a great source of calcium but did you know that all green, leafy vegetables contain calcium. Great sources are kale and collards, beets and turnip tops and of course broccoli (all of which can be juiced). Calcium is important for teeth and a beautiful smile. It creates cavity-resistant tooth enamel when you’re young and maintains it as an adult to keep your teeth strong. Studies show that people who get enough calcium are less likely to have severe gum disease.

Zinc is a critical beauty enhancer, contributing to nearly every enzyme in your skin, including those that help create collagen and produce new cells. It also aids in healing wounds and there’s some evidence that the anti-inflammatory properties in zinc supplements play a role in calming skin conditions such as acne. Both zinc and iron are key to cell production in hair follicles so a deficiency in either nutrient could also cause hair to thin or even fall out. Your nails benefit from zinc and iron as well. Whole grains, fortified cereals, lean beef and oysters are great sources of zinc and iron.

Dark chocolate, sunflower seeds and green tea are packed with antioxidants that protect skin from free radicals. Sunflower seeds have tons of vitamin E which blocks free radicals from attacking the membranes so cells stay alive. Compounds found in green tea can suppress agents that trigger inflammation and both green tea and dark chocolate provide powerful antioxidants known as polyphenols. Regular intake of polyphenols found in cocoa may keep skin hydrated and lessen the effects of a sunburn; researchers aren’t sure why but speculate that it has to do with the polyphenols’ ability to increase blood flow to the skin.

Strawberries, citrus, red bell peppers and broccoli are all loaded with vitamin C which triggers fibroblast cells that make collagen, the support system under the skin’s surface. The healthier your infrastructure of collagen, the firmer and smoother your skin will look.

Now… go be gorgeous.

Be Well,

Juicy Josh

877MyJuicer.com

Everybody loves a superhero and the fantasy of magic and miracles.  In our modern, scientific world these things seem to exist almost exclusively in movies, comic books, and of course the new age world of health nuttiness.  But as “educated” as we all are its amazing how we still have a tendency to run to extremes—doubt everything or believe anything.  I know a Doctor who believes if you’re maintaining your weight, you’re getting sufficient nutrition and health fanatic who aspires to become a “lightarian”. In my view, wisdom is approaching the promise of something fantastic with skepticism as well as an open mind.  J. Krishnamurti once said that doubt, although crucial, should be kept on a leash and occasionally allowed to run free.  I’m a big fan of moderation and balance, probably because in my short life I’ve taken up residence temporarily at each of the fanatical poles.  And in that vein I want to restate my basic belief that true health cannot be achieved by focusing obsessively on one aspect of life but rather by a holistic approach to all of life.

The above paragraph is really about managing expectations but what does that have to do with superfoods?  And what are superfoods anyway?  To define them, superfoods are basically a group of natural and easily available foods that have been identified as supremely nutritious and containing benefits essential for optimal health and disease prevention.  They are powerful enough to ward off or impact heart disease, cancer, cholesterol, diabetes, hypertension, and more.  They will help alter your mood, maintain your weight and ultimately live longer.  Some experts even claim that 50% to 70% of suffering could be eliminated by a superfood rich diet.  And its statements like that that bring me back to the point about expectations.  My personal belief, based on my own experiences and observations, is that there is no magic food that will cure all your problems, but that could be said about anything.  Happiness comes when we decide to be happy, not when we find the “right” thing out there to make us so…  Whew! I’m on a tangent.  And because of limited space I’m going to make the transition into the real purpose of this article abrupt.  Ladies and gentlemen… SUPERFOOD!

Ok, first here’s a list of the top superfoods: Beans, Blueberries, Broccoli, Oats, Oranges, Pumpkin, Salmon, Soy, Spinach, Tea (green or black), Tomatoes, Turkey, Walnuts, and of course Yogurt.  Now lets breakdown a few key ones.

Blueberries: My favorite and the staple of my daily (and oft mentioned) Power Shake, these babies are packed with antioxidants and phytoflavinoids.  They are high in potassium and vitamin C and not only can they lower your risk of heart disease and cancer, they are also an anti-inflammatory.

Omega 3s: Essential for the heart, joints, and memory there’s some evidence that shows it may also help reduce depression.  Omega-3s are most prevalent in fatty, cold-water fish like wild salmon, herring, sardines, and mackerel but you can also get them from fortified eggs, flax seed, walnuts and of course supplements.

Soy: This ones all about lowering cholesterol.  It has been shown that a diet rich in soy fiber protein can lower cholesterol as much as statins, the most widely prescribed cholesterol medicine. It is cautioned however that if you have a family history of breast cancer it is not recommended that you eat extra soy.

Fiber: A high fiber diet will also help you maintain healthy cholesterol and blood sugar levels and because fiber helps you feel full longer, it’s a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources.

Tea: Green or black tea are said to have the same overall antioxidant power.  However, a recent study on green tea found that men who drank it regularly had lower cholesterol than those who didn’t.   Green tea is high in the antioxidant ECGC which has also been shown to inhibit the growth of cancer cells.

Calcium: Got Milk? (I can’t wait for the emails from my vegan friends…  although they’ll go after me for the fish too I guess).  The bottom line is that calcium does in fact help build strong bones and prevent osteoporosis and if you want it amply and easily, you’ll find it in dairy products.  Some studies show that calcium also helps with weight loss and really…  the cows don’t mind.

Dark Chocolate: I know I said blueberries are my favorite but if I were stranded on an island it would be a tough choice between them and dark chocolate.  They’re both so good and they are also packed with antioxidants.  Studies have also shown that dark chocolate can lower blood pressure. It is recommended that you look for chocolate with 70% or higher cocoa content.  In other words, the darker, the better.

So there you have it, the key to… I won’t say happiness…  let’s just say an important part of healthiness.

Be well,

Juicy Josh

Gotta love that Monty Python ($5 off any purchase at 877myjuicer.com if you guess the movie).    And who’d have thought that their little “Find the Fish” game could be a life saving exercise in our real daily lives.  What’s it’s really all about is Omega-3.  I know you’re thinking that sounds like a character in the new Transformers movie but in fact Omega-3’s are an essential fatty acid found in fish.  A recent study from Harvard University, compiling two decades of research, concluded that one or two servings of fatty rich fishy fish, like salmon or tuna, can reap health benefits so great that they outweigh even the risks of environmental contaminants in fish like PCBs or mercury.

The study finds that a modest weekly consumption of fish can reduce the risk of death from heart disease by 36 % and will reduce overall deaths by 17%.  What happens is that these wonderful fatty acids make the membranes throughout our body—including those in our heart and blood vessels—more elastic causing blood to flow more easily.  This reduces the risks of high blood pressure and blood clots and fights inflammation preventing the hardening of arteries, stroke and lowering the risk of an irregular heart rate.

There are several kinds of Omega-3’s, many of which can be found in plant foods like flaxseed, soybeans, canola and walnuts but the Omega-3’s essential for heart health—eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA—can only be processed correctly if they come from fish and fish-oil supplements.

Now don’t overdo it.  There’s always too much of a good thing.  Ingesting over 3000 mg a day of Omega-3s can raise the risk of excessive bleeding or even cause a hemorrhagic stroke. And obviously, fat is fat even if it’s fishy so you can still become a fatty.  Instead of adding to your diet I suggest you substitute.  Stay balanced, stay healthy and remember to FIND THE FISH.

Be well,

Juicy Josh

877myjuicer.com