How to Boost Iron for Vegetarians

Last week I wrote about the powerful antioxidant potential when you combined ellagic acid and quercetin. This week’s dynamic duo is targeted toward vegetarians: iron and vitamin C.

Getting enough iron for vegetarians can be difficult. If your diet is mostly plant-based, you probably rely on tofu, legumes and spinach to get the iron you need. These are all iron-rich foods, however, your body actually only absorbs about 20% of the iron found in plants (non-heme iron). The solution: vitamin C.  Vitamin C triples the bioavailability of non-heme iron  by changing it to a more absorbable form called ferrous iron.

Iron is an essential mineral and its most important job is to carry oxygen throughout the body. Without enough of it, your body can’t make enough healthy oxygen-carrying red blood cells. A lack of red blood cells is called iron deficiency anemia – and is perhaps one of the reasons you may be feeling exhausted. So make sure that you if you rely on veggies or legumes for your iron source, you are combining them with some foods rich in vitamin c.  Continue reading “How to Boost Iron for Vegetarians”

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Benefits of Coconut Oil and How to Use It

coconutA friend of mine recently bought a gallon jug of organic coconut oil because she heard it was good for you. But then she emailed me 2 weeks after she bought it because she still hadn’t opened it and wasn’t really sure what to do with it.

If you are like my friend and are intimidated by coconut oil, don’t be.
It is probably one of the most versatile oils there is (even if it is solid at room temperature).

First let’s talk about the benefits of coconut oil.

  • Coconut oil is rich in medium chain fatty acids, which the body converts to energy more quickly, meaning they help stimulate metabolism.
  • It is nut-free, gluten-free, carb-free, Paleo Diet-friendly.
  • The majority of the saturated fat in coconut oil is in the form of lauric acid, which is why many consider it to be a healthier choice than other fat sources. There are studies that show that lauric acid can increase your HDL or “healthy” cholesterol and lower your LDL or “lethal” cholesterol.
  • It’s great for you skin.

Now here are some tips on how to use coconut oil.  Continue reading “Benefits of Coconut Oil and How to Use It”

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The Safe Zone: Learning to Trust Yourself Around Trigger Foods

Trigger foods are foods that lead to bad eating habits. Everyone has different ones. For some, it’s chips, for others, it’s candy. Here are some tips to help you navigate your way around trigger foods.

1. Out of sight, out of mind. It’s so easy to grab something if it’s left out on the counter, on your desk, front and center in the pantry or refrigerator, etc. I often recommend to clients that if you find a food especially tempting, keep it in a second refrigerator in your garage/basement or tucked away in the pantry so it’s not calling your name every time you open the door. If having trigger foods at home is an issue, of course it’s easiest if you don’t bring them into your home in the first place. If you’re hosting a dinner party or get-together and you have some personal trigger foods around for the guests, send your guests home with some goodie bags so you’re not left swimming in trigger foods post-party.

2. Don’t wrap trigger foods in clear wrap. Aluminum foil or opaque containers can help because you won’t be as tempted if the food isn’t visible. Packing it in a container or wrap that conceals what’s inside can take your mind off of the food.  Continue reading “The Safe Zone: Learning to Trust Yourself Around Trigger Foods”

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Boost Cancer Protection with These Two Nutrients

Two is better than one, especially when it comes to certain foods and their health benefits. Many foods contain nutrients that work synergistically. Food synergy occurs when two or more nutrients work together to achieve a health benefit that is greater than what either could produce on their own. For example, if you combine tomatoes and broccoli in a stew or a soup, their combined disease fighting chemicals help protect against prostate cancers more effectively than if you ate them alone.

For the next few weeks, I will be letting you know about nutrients that are power couples and their most potent health benefits. First up:

Ellagic Acid and Quercetin for Cancer Protection  Continue reading “Boost Cancer Protection with These Two Nutrients”

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10 Ways to Break Your Sugar Addiction: Just Follow These Steps

According the National Institutes of Health (NIH), we’re consuming 3 pounds of sugar each week. That’s 22 teaspoons every day with the average teenager having 34 teaspoons daily, if not more. This drastic jump in consumption from years ago is not only behind the staggering rise in obesity, but is one of the main reasons why so many of us are suffering with illnesses, conditions, depression, and even disease. Is it as simple as saying that a major step toward improving our body and health means removing sugar from our diets? Many people living their best and healthiest lives yet will happily tell you yes.

Ready to see for yourself? Here are 10 steps to break your sugar addiction. Continue reading “10 Ways to Break Your Sugar Addiction: Just Follow These Steps”

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Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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  • Margo Gladding
    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
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  • Dr. Neal Barnard
    Dr. Neal Barnard
    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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  • Joseph Pizzorno
    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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  • Debi Silber
    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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  • Teri Cochrane
    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
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  • Dr. Rav Ivker
    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
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  • Susan Levin
    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
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  • Rob Brown
    Dr. Rob Brown
    Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.
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January 2014