by Julie Gerber, M.Ed, Licensed Nutrition Counselor
Looking good is of primary importance for many of us. Some people go to great lengths to look good by undergoing medical procedures, following starvation diets, and enduring grueling exercise sessions. Although some of these efforts may be taxing on our bodies, I still think it is important to look good. But there are easier ways of accomplishing this.
My very own, personal golden rule is: the best way to look good is by following a healthy lifestyle. I always think of looking good as a side effect that comes from being healthy. A healthy person radiates a very special kind of beauty, whether you are a man or a woman. The primary focus should be improving your health.
I have taught many classes and written hundreds of articles about living a healthy lifestyle. It all started years ago, when I stumbled into my first Hatha Yoga class. At that time I was a college student, searching for meaning in my life. When I sat in that Yoga class, I felt I was home. I learned the Yogi way of life, which is based on principles of health, relaxation and balance. To this day, this is how I live my life.
We all want to look our best. I can’t think of a better way to look attractive than to have healthy, glowing skin. Often neglected, our skin is always out there for everyone to see at all times. In order to have skin that is fit and youthful-looking may take a bit of effort and know- how. The more you get to know your skin, the better off you will be. Let’s get a little skin deep.
Enveloping our whole bodies, the skin, our largest organ, is working non stop, 24/7. This thin layer of tissue is constantly performing life sustaining activities without our even knowing it. We can feel our hearts beat, and we can hear our lungs breathe, but we totally ignore our skin as it works to protect us against invaders. Bacteria and other germs that can cause disease are kept under control by the skin’s natural acid mantle.
Having a stable normal temperature is another bodily task performed by our skin. When exposed to heat, the skin responds by perspiring. This production of sweat has a cooling effect. Being very smart, our skin can also prevent heat loss by widening blood vessels.
As an organ of elimination, this thin layer of tissue is busy all day expelling waste and excess salt. In this way, the skin assists the liver and the kidneys, two organs of elimination that are very connected to skin health.
Another skin marvel is the unique ability to synthesize vitamin D from pure sunlight. Vitamin D, of course, is essential for proper calcium absorption so that we can have healthy bones and teeth.
One of the most common skin problems is acne. Caused by bacteria that grow under the skin’s oil glands, these pimples can be the result of poor diet, improper hygiene, hormonal changes and/or an overworked liver. As the liver and kidneys remove toxins from the body, they are assisted by the skin, as mentioned earlier. When there is an excessive amount of bacteria in the body, it is hard for these two organs to keep up with the job of elimination, so the skin jumps in to help out. When the skin begins the process of removing these nasty germs, it causes an inflammation on the skin, also known as a pimple. Keeping the liver and the kidneys in top working order facilitates the removal of waste and bacteria by the body and reduces the chances of pimple eruptions on the skin.
An overabundance of toxins in the skin also causes premature aging. When you wake up one morning and start to notice wrinkles and age spots you may want to consider cleaning up your act. Taking care of your liver should be part of your daily routine as well as stopping unhealthy habits such as smoking and being out in the sun for too long. These harmful habits produce unwanted free radicals, molecules in the skin that cause damage.
For good liver health, follow a low fat diet that includes lots of green vegetables, beets, dandelions and radishes. Limit your intake of highly processed foods, alcohol, caffeine, meat, dairy products and sugar.
Premature aging skin can also be slowed down by consuming foods that are rich in antioxidants. Antioxidants are the good guys that fight the bad free radicals. They include carotenes found in dark green and orange fruits and vegetables, as well as vitamin C and Vitamin E.
Minerals such as potassium, selenium and zinc are an integral part of a healthy skin regime. Mineral rich foods include leafy greens, carrots, eggs, sweet potatoes, bell peppers, bananas, broccoli, fish, sea vegetables, sesame seeds and sunflower seeds. It’s easy to incorporate these life giving foods into your daily diet.
Since healthy skin is made up of 50 to 70% water, it’s also very important to drink plenty of water, about 6 glasses every day.
There are those who feel they can read your emotional state by looking at your skin. For example, some physicians believe that psoriasis, an itchy skin condition, may be the body’s reaction to emotional stress. Practicing relaxation techniques, which impart many health benefits, will also help your skin look and feel better. And it goes without saying that we should all be getting lots of sleep, at least seven hours a night. A good night’s sleep prevents skin aging eye puffiness.
Aerobic exercise, another important component of a healthy lifestyle, is known to increase circulation. Better circulation improves the appearance of your complexion. Look at yourself in the mirror soon after you are done jogging next time and you will see how healthy your face looks.
I hope you have found these healthy lifestyle suggestions helpful so that you can begin the process of taking better care of yourself starting right now. And who knows, you may start to feel better and look better sooner than you think.
The information in this article is meant for educational purposes only. If you are experiencing health issues you should consult a health care professional.
Tuesday, May 1, 2007
FEAST ON LEAFY GREENS
by Julie Gerber, M. Ed, Licensed Nutrition Counselor
Leafy, green vegetables are one of the most nutritious foods available on earth. Always delicious, low in calories, low in fat, high in fiber and nutrient rich, it doesn’t get better than this.
I bet most people can’t name more than two leafy green vegetables and probably have no idea how to cook these wonders of nature. But if you read on you will be one of the few people on your block that will possess this new, green wisdom.
Leafy green vegetables include Swiss Chard, Beet Greens, Spinach, Kale, Mustard Greens, Collard Greens, and more. Known to be very high in important minerals, greens are necessary for good health. Consuming greens regularly will help you feel healthy and look healthy. Researchers consider leafy greens to be very nourishing for the skin because of its high chlorophyll content. Chlorophyll also is known for its cleansing properties.
Munching on green leaves may provide the necessary nutrients for good bone health such as calcium, magnesium and vitamin K. When you look at a vegetable and you see the deep green color, you can be assured that it is rich in beta carotene, a well known phyto-nutrient. Beta carotene is thought to protect the eyes against cataracts, and may also protect against breast and prostate cancer.
At home we eat leafy greens on a daily basis. Sometimes raw in salads or cooked as a side dish, I often simply steam a bunch of greens and bring immediately to the dinner table. Anyone who happens to look in my refrigerator vegetable drawer is sure to find several bunches of greens at any given time. I do recommend that whatever leafy green you choose at the produce stand, you choose organic. This way you will be sure to reduce your exposure to pesticides, which can be harmful to our health and to the environment.
Try the following method of preparing greens, it’s easy, it’s different, and it’s quick;
Wilted Greens
6 to 8 cups of mixed greens in any combination: romaine lettuce, Swiss chard, frisee, mustard greens, chicory, arugula and others, thoroughly rinsed, drained and chopped
½ cup chopped carrots
½ cup chopped green bell pepper
½ cup chopped broccoli
For the Dressing:
You can use ¼cup to ½ cup of store bought vinaigrette salad dressing, or make your own by mixing ¼ cup olive oil with 2 Tablespoons balsamic vinegar.
Place all the veggies in a deep pot. Add the salad dressing, turn on the heat (or flame) to very low, and stir thoroughly. Cover and cook for about 2 to 3 minutes, stirring once or twice. Be sure greens are wilted. Serve immediately as an appetizer or stuff into pita bread with some sliced tomato as a light sandwich. Serves 4 to 6 people.
Another great way to eat your greens is by feasting on Spinach. This well known green vegetable is a great source of vegetarian iron. Containing nutrients helpful in maintaining good heart health, you will find spinach to be rich in magnesium, potassium, and vitamin B6.
Enjoy the unique mixture of flavors in the following recipe:
Spinach Saute
1 bunch fresh Spinach, well rinsed and drained
1 cup cherry tomatoes
1 cup onions, chopped
3 garlic cloves, chopped
2 to 3 Tablespoons olive oil
1 teaspoon soy sauce, or ¼ teaspoon sea salt (optional)
Begin by removing the tough end of the spinach stem. Tear or chop the leaves a bit. Add the oil to a sauté pan and turn on the heat (or flame) on low. Add the onions and sauté until translucent. Stir in the garlic and sauté for about two minutes. Add the cherry tomatoes, sprinkle the soy sauce and stir well. Cover for about 3 to 5 minutes, until the toomatoes soften up. Add the spinach, stir well and cover for about two more minutes. Serve warm as a side dish. Serves 2 to 4 people.
The information in this article is for educational purposes only. If you are experiencing health issues you should consult a health professional.
Leafy, green vegetables are one of the most nutritious foods available on earth. Always delicious, low in calories, low in fat, high in fiber and nutrient rich, it doesn’t get better than this.
I bet most people can’t name more than two leafy green vegetables and probably have no idea how to cook these wonders of nature. But if you read on you will be one of the few people on your block that will possess this new, green wisdom.
Leafy green vegetables include Swiss Chard, Beet Greens, Spinach, Kale, Mustard Greens, Collard Greens, and more. Known to be very high in important minerals, greens are necessary for good health. Consuming greens regularly will help you feel healthy and look healthy. Researchers consider leafy greens to be very nourishing for the skin because of its high chlorophyll content. Chlorophyll also is known for its cleansing properties.
Munching on green leaves may provide the necessary nutrients for good bone health such as calcium, magnesium and vitamin K. When you look at a vegetable and you see the deep green color, you can be assured that it is rich in beta carotene, a well known phyto-nutrient. Beta carotene is thought to protect the eyes against cataracts, and may also protect against breast and prostate cancer.
At home we eat leafy greens on a daily basis. Sometimes raw in salads or cooked as a side dish, I often simply steam a bunch of greens and bring immediately to the dinner table. Anyone who happens to look in my refrigerator vegetable drawer is sure to find several bunches of greens at any given time. I do recommend that whatever leafy green you choose at the produce stand, you choose organic. This way you will be sure to reduce your exposure to pesticides, which can be harmful to our health and to the environment.
Try the following method of preparing greens, it’s easy, it’s different, and it’s quick;
Wilted Greens
6 to 8 cups of mixed greens in any combination: romaine lettuce, Swiss chard, frisee, mustard greens, chicory, arugula and others, thoroughly rinsed, drained and chopped
½ cup chopped carrots
½ cup chopped green bell pepper
½ cup chopped broccoli
For the Dressing:
You can use ¼cup to ½ cup of store bought vinaigrette salad dressing, or make your own by mixing ¼ cup olive oil with 2 Tablespoons balsamic vinegar.
Place all the veggies in a deep pot. Add the salad dressing, turn on the heat (or flame) to very low, and stir thoroughly. Cover and cook for about 2 to 3 minutes, stirring once or twice. Be sure greens are wilted. Serve immediately as an appetizer or stuff into pita bread with some sliced tomato as a light sandwich. Serves 4 to 6 people.
Another great way to eat your greens is by feasting on Spinach. This well known green vegetable is a great source of vegetarian iron. Containing nutrients helpful in maintaining good heart health, you will find spinach to be rich in magnesium, potassium, and vitamin B6.
Enjoy the unique mixture of flavors in the following recipe:
Spinach Saute
1 bunch fresh Spinach, well rinsed and drained
1 cup cherry tomatoes
1 cup onions, chopped
3 garlic cloves, chopped
2 to 3 Tablespoons olive oil
1 teaspoon soy sauce, or ¼ teaspoon sea salt (optional)
Begin by removing the tough end of the spinach stem. Tear or chop the leaves a bit. Add the oil to a sauté pan and turn on the heat (or flame) on low. Add the onions and sauté until translucent. Stir in the garlic and sauté for about two minutes. Add the cherry tomatoes, sprinkle the soy sauce and stir well. Cover for about 3 to 5 minutes, until the toomatoes soften up. Add the spinach, stir well and cover for about two more minutes. Serve warm as a side dish. Serves 2 to 4 people.
The information in this article is for educational purposes only. If you are experiencing health issues you should consult a health professional.
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