The Benefits of Kelp

Kelp isn’t a new commodity. People have been harvesting and gathering seaweed for centuries. Some people groups are just becoming aware of its incredible value for our health while others have harvested it for centuries and have made it a part of their typical diet.

Nutrients: Sea kelp is a natural source of vitamins A, B1, B2, C, D and E, as well as minerals including zinc, iodine, magnesium, iron, potassium, copper and calcium. In fact it contains the highest natural concentration of calcium of any food - 10 times more than milk.

One tablespoon of dried kelp contains between one-half milligram and 35 mg of iron! This iron also has a measurable amount of vitamin C that increases the bioavailability of the iron. Kelp contains alginic acid, which protects the plants from bacteria where it grows, and in the body it can reduce radiation exposure and help with the prevention of heavy metals being absorbed in our bodies.

Key point here, kelp is the largest source of iodine, and iodine is critical in supporting our hormones that are made in our thyroid gland. It is also a key component in regulating the thyroid to produce healthy hair, skin and nails. It is essential for bone health, brain metabolism and our energy levels. Kelp has high amounts of calcium, magnesium, potassium along with antioxidants and phytonutrients, amino acids, omega-3 fatty acids too. 

Unfortunately, most of us are deficient in iodine. Iodine deficiency is a major cause of preventable mental retardation. It is especially damaging during pregnancy and in early childhood. ... estimates that globally, 86 per cent of the population used salt with any iodine in 2017 – this left about 1 billion without access to iodized salt in that same year.

Kelp Benefits: A Health Booster from the Sea

You already know to eat your daily servings of vegetables, but when is the last time you gave any thought to your sea vegetables? Kelp, a type of seaweed, is chock full of good-for-you nutrients that can benefit your health and possibly even prevent disease.

Already a staple in many Asian cuisines, this type of sea algae is a natural source of essential vitamins, minerals, and antioxidants.

What Is Kelp?

You may have seen this marine plant at the beach. Kelp is a type of large brown seaweed that grows in shallow, nutrient-rich saltwater, near coastal fronts around the world. It differs slightly in color, flavor, and nutrient profile from the type you may see in sushi rolls.

Kelp also produces a compound called sodium alginate. This is used as a thickener in many foods you may eat, including ice cream and salad dressing. But you can eat natural kelp in many different forms, including:

• raw
• cooked
• powdered
• in supplements

Nutritional Benefits

Because it absorbs the nutrients from its surrounding marine environment, kelp is rich in:

• vitamins
• minerals
• trace elements
• enzymes

According to nutritionist Vanessa Stasio Costa, M.S., R.D.N., C.D.N., kelp “is often considered a ‘superfood’ due to its significant mineral content. It’s especially concentrated in iodine, which is important for optimal thyroid function and metabolism.”

The National Institutes of Health (NIH) say that seaweed such as kelp is one of the best natural food sources of iodine, an essential component in thyroid hormone production. A deficiency in iodine leads to metabolism disruption and can also lead to an enlargement of the thyroid gland known as goiter.

But beware of too much iodine. Overconsumption can create health issues, too. The key is to get a moderate amount to raise energy levels and brain functioning. It is difficult to get too much iodine in natural kelp but this could be an issue with supplements.

Stasio Costa also notes that kelp contains notable amounts of:

• iron
• manganese
• calcium
• magnesium
• copper
• zinc
• riboflavin
• niacin
• thiamin
• vitamins A, B-12, B-6, and C

The benefits of these vitamins and nutrients are substantial. B vitamins in particular are essential for cellular metabolism and providing your body with energy. According to UCSF Medical Center, kelp has more calcium than many vegetables, including kale and collard greens. Calcium is important to maintain strong bones and optimal muscle function.

Disease-Fighting Abilities

Since inflammation and stress are considered risk factors for many chronic diseases, Stasio Costa says including kelp in one's diet could have numerous health benefits. Kelp is naturally high in antioxidants, including carotenoids, flavonoids, and alkaloids, which help to fight against disease-causing free radicals.

Antioxidant vitamins like vitamin C, and minerals like manganese and zinc, help to combat oxidative stress and may offer benefits to cardiovascular health. There have been many claims regarding kelp’s abilities to fight chronic disease, including cancer.

Recent studies have explored the role of sea vegetables in estrogen-related and colon cancers, osteoarthritis, and other conditions. Researchers found that kelp can slow the spread of colon and breast cancers. A compound found in kelp called fucoidan may also prevent the spread of lung cancer and prostate cancer. This doesn’t mean that kelp should be used to cure any diseases or be considered a guaranteed protection against disease.

Weight Loss Claims

In recent years, researchers have looked into kelp’s potential fat blocking properties. Because kelp contains a natural fiber called alginate, studies suggest that it may halt the absorption of fat in the gut. A study published in Food Chemistry found that alginate could help block fat absorption in the intestines by 75 percent. In order to reap the benefits of alginate, the research team plans to add the thickening compound to common foods such as yogurt and bread.

Kelp may have great potential for diabetes and obesity, although research is still preliminary. A study published in the journal Diabetes, Obesity and Metabolism found that a compound in the chloroplasts of brown seaweed called fucoxanthin may promote weight loss in obese patients when combined with pomegranate oil. Studies also suggest that brown seaweed may influence glycemic control and reduce blood glucose levels, benefitting people with type 2 diabetes.

In addition to its potential to slow down fat absorption in the gut, kelp is low in fat and calories.

How to Eat Kelp

Thankfully, you don’t need to go diving in the ocean to reap the benefits. Kelp is available in a variety of forms.

Nutritionist Lisa Moskovitz, R.D., C.D.N., C.P.T., recommends that you try to eat your nutrients, versus taking them in supplement form. She suggests including kelp in a balanced diet with plenty of vegetables, from both the land and sea. Kelp can be one small part of a broader healthy diet that includes a variety of unprocessed, nutrient-dense foods.

Moskovitz says that one of the easiest ways to incorporate kelp into your diet is to add an organic, dried variety into soups. You could also use raw kelp noodles in salads and main dishes or add some dried kelp flakes as seasoning. It is usually found in Japanese or Korean restaurants or grocery stores and can be enjoyed cold with oil and sesame seeds, hot in a soup or stew, or even blended into a vegetable juice.

Too Much of the Good Stuff?

Health advisers warn that ingesting concentrated amounts of kelp can introduce excessive amounts of iodine to the body. This can overstimulate the thyroid and cause harm. There are significant health risks to consuming excessive iodine. It’s important to only eat kelp in moderation, and it should be avoided by those suffering from hyperthyroidism.

Nutritionist Stasio Costa notes that because kelp and other sea vegetables take up minerals from the waters they inhabit, they can also absorb dangerous heavy metals such as arsenic, cadmium, and lead. She recommends seeking out certified organic versions of sea vegetables and to look for packages that mention that the product has been tested for arsenic.

Always consult a health professional before beginning any supplementation regime.

Avocado Salad

Visiting people can be a bit rough, especially when I'm hungry and the kitchen is filled with fatty smells like cheesy quiche, fresh-made cinnamon rolls or hot bagels, and then of course coffee. Well, while the others were making quiche muffins wrapped in vegetarian "bacon" and toasting their breads and brewing their coffee, I was making my own breakfast ... a massive salad. But LOL, one of the others decided that the salad would be much more satisfying and asked for a bowl also ... to go along with a quiche muffin. 

Anyway, one thing about eating fresh whole foods, I don't have food cravings like other people. I've read about this and people who nourish their bodies with plant foods (which are rich in vitamins and minerals) are satisfying their bodies and therefore feeding their bodies. It's the "starved" body that has cravings! With all the avocado fat on the salad, I was very satisfied and didn't feel hungry until the next meal ... when of course everyone was hungry. I think they had pizza and I was back foraging in the fridge for another salad.

Now THAT is a salad!

What Is Osteoporosis

A Hippocrates Health Institute article: WHAT IS OSTEOPOROSIS 

Osteoporosis is characterized by an increase in porosity of the bones and a corresponding decreased bone mass, resulting in an increased risk of fractures of the bones. Osteopenia is a term used to denote bone loss that is not as severe as osteoporosis. Risk factors for osteoporosis include sedentary lifestyle, cigarette smoking, excessive alcohol intake, family history of the disease, and various medical conditions such as: rheumatoid arthritis, celiac disease, hyper thyroidism, diabetes, chronic lung disease, Cushing’s syndrome, and hyper para-thyroidism.

According to the International Osteoporosis Foundation:

• Worldwide, osteoporosis causes more than 8.9 million fractures annually, resulting in an osteoporotic fracture every three seconds [1].

• Osteoporosis is estimated to affect 200 million women worldwide – approximately one-tenth of women aged 60, one-fifth of women aged 70, two-fifths of women aged 80, and two-thirds of women aged 90 and above [2].

• Osteoporosis affects an estimated 75 million people just in Europe, USA, and Japan [3].

• Worldwide, one-in-three women over age 50 will experience osteoporotic fractures, as will one-in-five men aged over 50 [4],[5],[6].

• Nearly 75% percent of hip, spine, and forearm fractures occur among patients 65 years old or over [6].

• By 2050, the worldwide incidence of hip fracture in men is projected to increase by 310 percent and 240 percent in women, compared to rates in 1990 [7].

• Osteoporosis takes a huge personal and economic toll. In Europe, the disability due to osteoporosis is greater than that caused by cancers (with the exception of lung cancer) and is comparable or greater than that lost to a variety of chronic noncommunicable diseases, such as rheumatoid arthritis, asthma and high blood pressure related heart disease [8].

Dietary factors that affect osteoporosis:

Refined sugar. Hamsters fed a high-sucrose diet (56% of calories) developed osteoporosis [9]. In young rats, the replacement of starch by sucrose in the diet interfered with bone development [10]. In an observational study, consumption of large amounts of candy was associated with low bone mineral density (BMD) in both men and women [11].

There are many possible ways in which consuming refined sugars could lead to bone loss. Since refined sugars are essentially devoid of micronutrients, eating refined sugar decreases the intake of various vitamins and minerals that are important for bone health. Sugar is acidic to the body and the body will use calcium from bone and teeth to reduce acidity in the body, thus weakening the bones.

Cola beverages. In observational studies, higher intake of cola drinks was associated with lower bone mineral density in women and a higher incidence of fractures in adolescent girls [12],[13]. The apparent adverse effect of colas on bone health could be due in part to their content of phosphoric acid, which may cause calcium to be released from bone in order to buffer the acidity. The caffeine in cola drinks may also be a factor.

Caffeine. Ingestion of a single dose of caffeine transiently increased urinary calcium excretion in both men and women in a dose-dependent manner [14],[15],[16]. Many [17],[18],[19] observational studies found that a higher intake of caffeine was associated with lower bone mineral density, more rapid bone loss, or increased risk of hip fracture.

Sodium. In a short-term study, high intake of sodium chloride increased urinary calcium excretion in healthy postmenopausal women in a dose-dependent manner [20]. High salt intake has also been associated with increased urinary excretion of hydroxyproline, which is indicative of increased bone resorption [21]. In a study with rats, the addition of 1.8 percent sodium chloride to the drinking water significantly decreased bone mineral density [22]. An observational study found that higher sodium intake was associated with more rapid bone loss especially in postmenopausal women [23].

Carbonated beverages. Excessive phosphorous reacts with the calcium to form an insoluble compound and inhibiting absorption of calcium from the digestive system, phosphorus causes bone loss. It also causes calcium losses from bone by metabolizing to phosphoric acid, which has to be neutralized with calcium. Excessive phosphorous is contained in soft drinks, cheese and chocolate drinks.

Milk. Milk is widely promoted as a food that is good for our bones. However, a 12-year prospective study of 77,761 female health professionals found that the incidence of hip fractures was higher by 45 percent in women who consumed two or more glasses of milk per day than in those who consumed one glass or less per week [24].

Nutrients to support strong bones:

Calcium. Calcium is a major component of bone tissue. Adequate calcium intake is important both early in life for achieving optimal peak bone mass and later in life for slowing bone loss. Green juice, leafy greens, sesame seeds, seaweeds (kelp) and broccoli sprouts are great sources of calcium.

Magnesium. It is impossible to build bone without magnesium. Magnesium is necessary for numerous bone-related reactions including the conversion of vitamin D to its bioactive form, which is necessary for calcium absorption. Several studies have shown that about 80 percent of the American population get only two-thirds of the recommended daily allowance (RDA) of the required magnesium. Additionally, the (RDA) for magnesium is known to be too low. Kelp, almonds and legumes are great sources of magnesium.

Vitamin D. Vitamin D enhances the intestinal absorption of calcium and phosphorus, promotes bone mineralization, and is involved in regulating serum calcium and phosphorus levels. Vitamin D deficiency in adults causes osteomalacia, which is characterized by softening of bones, bone pain, and muscle weakness. A lot of older people do not get enough vitamin D because they tend to stay out of the sun. Fenugreek sprouts, shiitake mushrooms, sunflower sprouts and the sun are great sources of vitamin D.

Manganese. Manganese is required for bone mineralization and for synthesis of the organic matrix on which calcification takes place. A study reported in Science News found that osteoporotic women had serum manganese levels of only 25 percent of that of the control group. Spinach, pumpkin seeds and hazelnuts are great sources of manganese.

Vitamin K. A study in Clinical Endocrinology found that vitamin K supplementation reduced urinary calcium losses in osteoporosis patients by 18 to 50 percent. Green leafy vegetables, spring onions, asparagus and olive oil are great sources of vitamin K.

Vitamin C, strontium, silicon, folic acid, boron, and other nutrients also play important roles. Calcium metabolism is very complex and requires adequate amounts of many nutrients. To prevent and support the healing of osteoporosis you first have to reduce calcium losses by drastically reducing your intake of sugar, salt, phosphorous, and caffeine. Secondly, you have to consume the right amounts of nutrients that support formation of new bone such as calcium, magnesium, manganese, boron, vitamin D, and other key nutrients.

Exercise to strengthen bones:

Weight-bearing exercise, in addition to slowing or reversing bone loss, may increase strength and balance, thereby reducing the risk of falls. Exercise, especially weight bearing exercise, will actually increase bone mass and reverse bone loss. A three-year study of older women at the University of Wisconsin showed that a control group of sedentary women lost three percent of bone density while the group that exercised gained two percent.

The best way to achieve strong bones is to eat a plant-based diet consisting of a variety of fresh, unprocessed, organic vegetables, whole grains and sprouts. Take high quality, whole-food nutritional supplements which contain the essential bone-forming nutrients. Get regular exercise, including an essential weight-bearing program.

_____________________________________________________________

[1] Johnell O and Kanis JA (2006) An estimate of the worldwide prevalence and disability associated with osteoporotic fractures. Osteoporos Int 17:1726.

[2] Kanis JA (2007) WHO Technical Report, University of Sheffield, UK: 66.

[3] EFFO and NOF (1997) Who are candidates for prevention and treatment for osteoporosis? Osteoporos Int 7:1.

[4] Melton LJ, 3rd, Atkinson EJ, O’Connor MK, et al. (1998) Bone density and fracture risk in men. J Bone Miner Res 13:1915.

[5] Melton LJ, 3rd, Chrischilles EA, Cooper C, et al. (1992) Perspective. How many women have osteoporosis? J Bone Miner Res 7:1005.

[6] Melton LJ, 3rd, Crowson CS, O’Fallon WM (1999) Fracture incidence in Olmsted County, Minnesota:

comparison of urban with rural rates and changes in urban rates over time. Osteoporos Int 9:29.

[7] Gullberg B, Johnell O, Kanis JA (1997) World-wide projections for hip fracture. Osteoporos Int 7:407.

[8] Johnell O and Kanis JA (2006) An estimate of the worldwide prevalence and disability associated with osteoporotic fractures. Osteoporos Int 17:1726.

[9] Saffar JL, Sagroun B, De Tessieres C, Makris G. Osteoporotic effect of a high-carbohydrate diet (Keyes 2000) in golden hamsters. Arch Oral Biol 1981;26:393–397.

[10] Tjaderhane L, Larmas M. A high sucrose diet decreases the mechanical strength of bones in growing rats. J Nutr 1998;128:1807–1810.

[11] Tucker KL, Chen H, Hannan MT, et al. Bone mineral density and dietary patterns in older adults: the Framingham Osteoporosis Study. Am J Clin Nutr 2002;76:245–252.

[12] Tucker KL, Morita K, Qiao N, et al. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study. Am J Clin Nutr 2006;84:936–942.

[13] Wyshak G, Frisch RE. Carbonated beverages, dietary calcium, the dietary calcium/phosphorus ratio, and bone fractures in girls and boys. J Adolesc Health 1994;15:210–215.

[14] Hollingbery PW, Bergman EA, Massey LK. Effect of dietary caffeine and aspirin on urinary calcium and hydroxyproline excretion in pre- and postmenopausal women. Fed Proc 1985; 44:1149.

[15] Massey LK, Berg T. Effect of dietary caffeine on urinary mineral excretion in healthy males. Fed Proc 1985; 44:1149.

[16] Bergman EA, Massey LK. Effect of dietary caffeine on urinary calcium in estrogen replete and estrogen depleted women. Fed Proc 1986; 45:373.

[17] Barrett-Connor E, Chang JC, Edelstein SL. Coffee-associated osteoporosis offset by milk consumption. JAMA 1994; 271:280–283.

[18] Rapuri PB, Gallagher JC, Kinyamu HK, Ryschon KL. Caffeine intake increases the rate of bone loss in elderly women and interacts with vitamin D receptor genotypes. Am J Clin Nutr 2001; 74:694–700.

[19] Hernandez-Avila M, Colditz GA, Stampfer MJ, et al. Caffeine, moderate alcohol intake, and risk of fractures of the hip and forearm in middle-aged women. Am J Clin Nutr 1991; 54:157–163.

[20] Zarkadas M, Gougeon-Reyburn R, Marliss EB, et al. Sodium chloride supplementation and urinary calcium excretion in postmenopausal women. Am J Clin Nutr 1989; 50:1088–1094.

[21] Antonios TFT, MacGregor GA. Deleterious effects of salt intake other than effects on blood pressure. Clin Exp Pharmacol Physiol 1995; 22:180–184.

[22] Chan AYS, Poon P, Chan ELP, et al. The effect of high sodium intake on bone mineral content in rats fed a normal calcium or a low calcium diet. Osteoporosis Int 1993; 3:341–344

[23] Devine A, Criddle RA, Dick IM, et al. A longitudinal study of the effect of sodium and calcium intakes on regional bone density in postmenopausal women. Am J Clin Nutr 1995; 62:740–745.

[24] Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health 1997; 87:992–997.

Article by Tom Fisher RN, BA, Nurse Supervisor at Hippocrates Health Institute

Drinking Water 101

Here's an article on a topic very dear to my heart since I've had so many problems and reactions to the water here in Seoul. The articles is published by Hippocrates Health Institute in Florida, a 100% raw food lifestyle education center. 

DRINKING WATER 101

Clean Water 

Water is the most important nutrient for your body second only to air. You can go for months without food but, you can only go for a few days without water. Water not only keeps your tissues and organs hydrated but it also assists in the absorption of nutrients to your cells. The water you drink becomes your blood. It gives you energy, reduces inflammation, improves your skin, lubricates your joints, and helps keep you young and healthy! But, what is the best kind of water to drink and where can I find it? 

Wild Springs 

When it comes to making the safest and healthiest water for human consumption it is a good idea to try to re-create the same conditions in which nature delivers the purest water to us. The best water on earth rises from great depths from free-flowing, natural wild springs. This water is scrubbed by the rocks in a natural cleansing action as it rises by its own volition until it joyously springs forth on the earth’s surface in a celebration of life ready to be consumed. Wild spring water has been distilled by nature and preserved deep within the earth for many hundreds (in some cases thousands) of years far removed from human contamination.

On its long journey to the surface the water rubs itself against many miles of rocks and crystals. This movement against dissimilar materials charges the water, restructures the water and gives the water energy and life. This process makes the water molecules more linear and structured in such a way that it is more easily absorbable and better hydrating. It also makes any minerals in the water living and organic by charging them in the same way the plants charge the minerals through the xylem in their root structure. This movement prepares and arranges the minerals in such a way that your body can utilize them. Still stagnant water creates dead inorganic minerals.

But, not all spring water is created equal. Some springs are better than others. The best springs are typically found in the mountains. Curiously near the peak of the mountains, not near the bottom. Here are some other signs of a good spring:

1. The water will be consistently cold in every season indicating a very deep aquafer
2. The water flow rate will be consistent even during periods of little or no rain again indicating a very deep aquafer
3. The pH will be close to neutral
4. The total dissolved solids (TDS) will be low
5. A high number of turns per foot

There is a list of wild springs in your area at findaspring.com. This online directory is a community and user created database of natural springs around the world. Some of these springs are in public state parks and some are on private property. If you bring your own bottles almost all of them will allow you to collect the wild spring water for free or with a voluntary donation. Some of these springs will have water test results posted. I recommend that you have your wild-crafted spring water professionally tested in a lab to be sure it is safe to drink. 

Filtered Water

Not everyone is fortunate enough to have access to good quality wild springs or have the inclination to go and get collect their own water. Even if you do I would still recommend that you have a really high quality whole house water filtration system professionally installed. This way every time you shower, bath, brush your teeth, wash your clothes, wash your dishes, water your plants, or drink from any faucet in the house you are using clean water. Some whole house water filtration systems simply perform better than others. Typically, these systems are multi-staged since it takes different kinds of filter media to remove different kinds of contaminants.

Here is what to look for in a high quality whole house filtration system:

1. Outputs water with a low TDS (less than 50ppm)
2. Removes chlorine
3. Removes fluoride
4. Removes heavy metals
5. Removes pharmaceuticals

You will probably notice a drop in water pressure after you install a whole house water filtration system. This is because water filters have to slow the water down in order to be effective. You may want to consider installing a booster pump to maintain your normal water pressure. Water filtration technologies are constantly improving and new and better products are becoming available every year. I teach a class called “Water Wisdom” as a part of the Life Transformation Program where I share with our guests the latest and best technologies and products available and where to get them. There are water filters that will remove most of the contaminants listed above. 

If you do not own your home or you are otherwise disinclined to install a whole house water filtration system I would recommend that you at least install shower head filters on all your showers and use a portable water filters in the kitchen for drinking, preparing meals and in the bathroom for brushing your teeth. You can also get an RV inline hose water filter for watering your outdoor plants. Again, consider coming to Hippocrates to get the full download on the latest and best portable water filter technologies and products available and where to get them.

Bottled Water

While bottled water is an environmental disaster it is a reality for some people because of the lifestyle they have created for themselves. I would recommend that you use a reusable water bottle whenever possible preferably made from glass. Bottled drinking water is not regulated by the USDA nor the EPA so there are now laws governing and there is no oversight. As a result the industry is rife with abuse. In fact, 50% of all bottled drinking water tested is nothing more than just plain old tap water. On a scale of one to ten (ten being the best) here is my scoring system for bottled water: 

Enhanced Water

Once we have effectively filtered the water the next step is enhancement. It is a good idea to attempt to re-create the same conditions in which nature delivers the purest water to us – freely flowing water from natural wild springs. This movement is nature’s way of energizing and enhancing the water and preparing it for consumption. These natural conditions can be replicated at home with some of the following items:

• Pouring
• Stirring
• S-curves
• Whirlpools
• Vortex
• Sacred geometry
• Magnets
• Crystals
• Light
• Positive thoughts 

This will prepare the water for your cells making it healthier, better hydrating, and better tasting. Water has consciousness and it craves our respect. These types of water enhancements will reenergize, restructure and rememorizes water that has in some cases been abused. Municipal tap water has been unnaturally mixed with chemicals and exposed to pollution, forced through miles of pipes, valves, pumps and machines exposing it to chaotic energies alone its long arduous journey. There are devices that will accomplish the type of desirable enhancements such as the ones listed above. We utilize some of these devices here at Hippocrates for providing the best water for our guests, our associates, and for our plants.

Here are Hippocrates we take a holistic approach to the natural healing arts. We believe and we teach that if you give your body the right substances, forces influences and conditions that your body will take care of itself. This includes:

• Adequate Sunshine
• Pure Fresh Air
• Clean Water
• Plant-rich, Nutrient-dense diet
• Exercise
• Adequate Rest
• Spiritual Outlook
• Positive Thinking

Of all the things you can do for your optimal health the two acts of simply consuming only the best clean water and breathing only pure fresh air are by far the most important things you can do for your body.

Article by Brian Hetrich, Greenhouse Manager

Foods with Good Fats

The word is out. Fat—or at least “good fat”—is not something you should shun from your diet. Monounsaturated fat, a staple in the Mediterranean diet, is the “good fat” that may actually help you lose weight, whittle your middle, keep blood sugar levels in check, lower harmful LDL-cholesterol and much more. According to the American Heart Association, no more than 25%-35% of your total calories should come from fat–and in an ideal world all those calories should be from “good fats.” Following are a dozen good-for-you fats that you could incorporate into your diet.

Pine Nuts (1 oz): Approx 5.3 grams of Good Fat  

Most commonly associated with pesto, pine nuts are also delicious when added to salads, vegetable dishes or baked into bread. With 5g of monounsaturated fat per one-ounce serving, pine nuts help to lower bad LDL cholesterol and prevent heart disease and strokes. They’re also rich in iron—great news for those following a vegetarian or vegan diet. Looking to shed a few pounds? Pine nuts may help, since they contain pinolenic acid, a specific fatty acid that helps you to eat less by suppressing your appetite.

Olive Oil (1 tablespoon): Approx 9.85 g of Good Fat

Just one tablespoon of olive oil contains about 10g of monounsaturated fat, and only 2g of saturated fat. Due to its high monounsaturated content, olive oil is a terrific option for boosting heart health. Use regular olive oil to sauté a variety of colorful veggies or you can even bake with it. Extra virgin olive oil is made from the first pressing of the olives and contains the highest antioxidant levels, but these also start degrading sooner when exposed to heat and light. To make the most out of your purchase, use the more expensive extra-virgin kind for drizzling and homemade salad dressings.

Peanut Butter (1 tablespoon): Approx 3.3 g of Good Fat

With close to 4g of monounsaturated fat per 1-tablespoon serving, peanut butter provides a hearty dose of fiber, as well as other important vitamins and minerals. Studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes—compared to those individuals who rarely eat nuts. Spread natural, unsalted peanut butter on crunchy apple slices or add it to a smoothie. A word of caution: Peanuts are grown underground and are known to be highly moldy and inflammatory. People with candida should avoid these nuts.

Avocado (1/5th medium avocado): Approx 3 g of Good Fat  

They’re delicious, creamy and luscious, so what’s not to love about avocados? A 1-oz. serving contains approximately 3g of fat, and 75% of that fat comes from the “good” monos and polys. Avocados also contain nearly 20 different vitamins, minerals and beneficial phytonutrients including vitamin E, folic acid, fiber and carotenoids like lutein and zeaxanthin. Avocados have been shown to act as a nutrient-booster, so you can absorb more of the fat-soluble beneficial carotenoids in plant foods. In addition to your favorite guacamole, try fresh avocados on salads, sandwiches or toast, on top of your tomato or in veggie soup.

Hazelnuts (1 oz): Approx 12.9 g of Good Fat

With nearly 13 grams of monounsaturated fat per ounce, hazelnuts may help to reduce the risk of cardiovascular disease. Besides being a heart-healthy choice, hazelnuts are also rich in manganese and copper, vital minerals for iron absorption and bone formation, respectively.

Flaxseed Oil (1 tablespoon): Approx 2.5 g of Good Fat

A rich source of soluble fiber, with almost 3g of monounsaturated fat per tablespoon, studies suggest that flaxseed oil may benefit individuals with heart disease and aid in cancer prevention. Use this slightly nutty tasting oil to make salad dressings, add to soups and smoothies for an extra boost of nutrition, or stir into your favorite pasta sauce for an added dose of good-for-you fat. Since flaxseed oil turns rancid rather quickly, be sure to refrigerate it after opening, and avoid exposure to light. When purchasing flax seed oil, look for the cold-pressed variety, since it has been processed at a minimum temperature to preserve its integrity. Flaxseed oil is not heat stable, so try to eat it raw.

Pistachios (1 oz): Approx 6.7 g of Good Fat  

About 90% of the fat in pistachios is healthy unsaturated fat, and research shows that when individuals with elevated cholesterol ate pistachios as a daily snack, their blood levels of antioxidants increased and harmful LDL-cholesterol levels declined, compared to those who did not eat pistachios. A serving of pistachios has 7g of monounsaturated fats, 4g of polyunsaturated fats and just 1.5g of saturated fat. Because nuts are calorie-rich, keep portions in mind: There are 49 pistachios in a 1-oz serving, and 30 pistachios contain about 100 calories. Enjoying pistachios as a snack instead of carb-rich options like crackers or pretzels is a smart swap. Pistachios provide more fiber and may also keep you feeling fuller longer. A word of caution: Pistachios are said to quite moldy and therefore inflammatory. People with candida probably should avoid these nuts.

Olives (10 large olives): Approx 3.4 g of Good Fat

Whether you are partial to green, black, purple or brown — all olive varieties are rich in monounsaturated fat. In fact, recent research shows that the monounsaturated fat found in olives can help to decrease blood pressure. As an added benefit, olives are also loaded with antioxidants, which may offer protection against heart disease, cancer, and other chronic conditions. Consider whipping up an olive tapenade as a sandwich spread or baguette topper, sprinkling chopped olives into a salad or adding olives to a tasty marinade for chicken or fish. A word of caution: People with candida should avoid the olives in vinegar or a brine (which is the majority of olives) as may trigger candida growth.

Walnuts (1 oz): Approx 2.53 g of Good Fat  

With nearly 3g of healthy monounsaturated fat per 1-oz serving, walnuts are also nutritional dynamos, packing a powerful punch of protein, fiber, magnesium, and phosphorus — all important nutrients for optimal health.

Sunflower Seeds (1 oz): Approx 3.07 g of Good Fat

Sunflower seeds are a true nutritional powerhouse packed with healthy fats, protein, fiber, minerals and phytochemicals. And, since almost 90% of the fat in sunflower seeds is the good unsaturated fat, they are a terrific choice for individuals suffering from high cholesterol or high triglycerides. Just 1 ounce of sunflower seeds provides 76% of the recommended daily allowance for vitamin E. Sprinkle sunflower seeds on top of a salad or simply roast in the oven for 5 minutes, until lightly browned. Sunflower seeds heaped on freshly steamed broccoli or salads is quite the treat. They also make good pate-dips for celery and carrot sticks or spreads for breads.

Almonds (1 oz): Approx 8.9 g of Good Fat

Reaching for a small handful of almonds will supply you with a tasty, protein-packed snack that contains 9g of monounsaturated fat per 1-oz serving — that’s about 23 whole almonds. This nutrient-dense nut is also a terrific source of vitamin E, magnesium and manganese, as well as a good source of fiber, copper, phosphorus and riboflavin. A 1-oz serving of almonds has a similar amount of antioxidants to one cup of green tea or ½ cup of steamed broccoli.

Sesame Seeds (1 oz): Approx 3 g of Good Fat

A delicacy in Asian cuisine, just one ounce of sesame seeds supplies 3 grams of heart smart monounsaturated fat, not to mention 35% of the recommended daily requirements for calcium. In addition to being a top source of monounsaturated fat, sesame seeds also contain two strains of beneficial fiber—sesamin and sesamolin—which have been shown to have a cholesterol-lowering effect. Sesame seeds are a terrific source of zinc, an essential mineral for producing collagen. Add protein-rich sesame seeds to baked chicken, fish or salads for a nice, nutty flavor and texture, use them to make homemade tahini, or incorporate sesame seeds into a unique spice blend, like this Middle Eastern Za’atar. A word of caution: People who have polyps, gastric disorders or other GI disorders probably should avoid sesame seeds as they are known to stick to the GI track.

There are many nuts and seeds that are available in the market and are rich in good-for-you fats. Here is a useful chart to refer to when trying to alternate nuts (and flavors) and trying to pack in those nourishing fats.

Modified from 18 Fat-rich Foods that Are Good for You

The Importance of Good Water

Water: The Clear Choice (a pamphlet by Vibrant Life magazine)

Water provides true refreshment for the thirsty, but most people don't know that it also plays a vital role in all bodily processes. Unfortunately, most people don't drink enough water, perhaps because they don't realize how important it is. The fact is, not drinking enough water affects every aspect of your body, right out to your skin.

Essential for Life

Although deficiencies of other nutrients can be sustained for months or even years, a person can survive only a few days without water. Experts rank water second only to oxygen as essential for life.

Water supplies the medium in which your body's various chemical changes occur, aiding in digestion, absorption, circulation, and lubrication of body joints. Water is used for virtually all bodily functions, including carrying nutrients and oxygen around the body and eliminating waste.

Waster maintains body temperature through perspiration. It helps cushion joints and protect organs and tissue. Even your skin is affected. Since your body's major internal organs snatch up water first, skin gets only what's left -- if there is any. When you stay well hydrated, however, skin stays supple overall and plumped up, lessening the visibility of fine lines and wrinkles.

Benefits of Water

Water promotes good health in many ways, from reducing the risk of certain cancers to improving short-term memory and weight loss. For example, in a 10-year study of nearly 48,000 men, those who drank six eight-ounce glasses of water daily were half as likely to develop bladder cancer as those who drank just a glass a day. Although the study included only men (who run a higher risk of bladder cancer than women), drinking plenty of water and other fluids may well protect both sexes, says the study's lead author, Dominique Michaud, a researcher at the Harvard School of Public Health.

Not drinking enough water can also make you fat. When you don't drink enough water, your body sects a hormone, aldosterone, that causes tissues to hold on to almost every molecule of liquid water retention. New research shows that a decrease in water may cause your body's fat deposits to increase.

Another side effect of hidden thirst is that you may think you're hungry when you're actually thirsty. Drinking water throughout the day keeps your stomach feeling full and reduces the desire to eat. The colder the beverage, the greater its fat-burning power. Maximize calorie burn by keeping the water ice-cold. [Comment: Cold water actually slows down digestion, especially if any residual oils remain to be digested as it congeals the fatty oil.]

In a two-year project Susan Kleiner, nutritionist and assistant professor at the University of Washington, pulled together findings from more than 150 studies worldwide to present the most complete picture to date of the impact of hydration on health. "While we've long known the effects of severe dehydration, we're now beginning to understand the impact of chronic mild dehydration on health and performance."

In a separate study conducted at the Fred Hutchinson Cancer Research Center in Seattle, Washington, researchers monitored women who drank more than five glasses of water a day and found that their risk of colon cancer was reduced by 45%.

Another study conducted at the Defense Institute of Physiology and Allied Sciences, Delhi Cantt, India, Dr. Kleiner reports that they found that a 2% loss of body fluid affected short-term memory and reduced the ability to add and subtract.

So How Much Is Enough?

While thirst signals the body's need for fluid, slight dehydration has already occurred by the time a person becomes thirsty. It only takes a loss of 1-2% of the body's total water content to cause dehydration. On average, you lose 10 cups of water a day and get only four back from your food. Each person will lose a minimum of 400mg (about 1 1/2 cups) of water through breathing, 400mg through the skin, and 1,000mg (4 cups) through the kidneys. (This is the minimum, so if you're active you'll lose more.)

The amount of water inside a cell, known as the cellular hydration state, can change within minutes. When you begin to lose as little as 1% of your body weight in water, your ability to regulate heat begins to be impaired. If you lose 7% of your body weight in water, you're likely to collapse when exercising in heat. If you dehydrate a muscle by as little as 3%, you can cause a loss in contractile strength of about 10% as well as a 12% loss in speed.

According to the American Dietetic Association, it's not eight glasses of water a day; it's eight eight-ounce servings -- big difference. However, those eight cups are just a guideline. For instance, you should add a cup if you exercise, live in a warm climate, or drink more than two cups of coffee or alcohol a day, since these drinks act as a diuretic. Air travel and working in a climate-controlled office also adds a cup or two.

Fully rehydrating the body doesn't occur as fast as you might think. Even after consuming large amounts of water, your dehydrated body can take from a few hours to a day or more to completely rehydrate. Tissues such as the muscles and skin, which are predominantly water, take the longest to recover from dehydration. A good sign is if you urinate every two to four hours, and your urine is clear or light in color.

Most people take water for granted, not realizing how desperately their bodies crave it. Don't wait until the tap runs dry to realize how important water is; start today replenishing your body, and begin to reap its many rewards.

MORE WATER INFORMATION:

http://www.freedrinkingwater.com/water-education/water-health.htm

water can heal
http://www.freedrinkingwater.com/water-education/medical-water-cold.htm

last paragraph
http://www.freedrinkingwater.com/water-education/quality-water-mineral.htm

5 biggest pollutants in drinking water
http://www.freedrinkingwater.com/water_health/health1/1-alkaline-with-water.htm