Drink Alcohol? Get Enough Folate

by Kelley Herring

While the glass seems half full when it comes to drinking red wine (thanks to the powerful antioxidant resveratrol) we can't ignore the fact that the glass is half empty when it comes to alcohol's effect on hormone-related cancers.

Numerous studies have found that even moderate alcohol intake is associated with an increased risk of breast cancer in women. However, in those women consuming at least one alcoholic drink per day, folic acid intake of at least 600 mcg daily resulted in about half the risk of breast cancer compared with women who consumed less that 300 mcg of folic acid daily.

Studies have also found low folate intake and high alcohol intake to be associated with increased risk of colorectal cancer. In a study of more than 45,000 male health professionals, intake of more than two alcoholic drinks per day doubled the risk of colon cancer. The combination of high alcohol and low folate intake increased the risk of colon cancer further. However, among those in the two-cocktail-a-day group, the men who got 650mcg or more of folate per day negated that increased risk.

If you enjoy alcohol in moderation, make sure you're getting enough folate in your diet. Our Healthiest Food Tool and Personalized Recipe Search can help you boost the level of folate in your diet.

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This Nutrient Cuts Colon Cancer Risk by 41%

A study published in the American Journal of Epidemiology found that people getting high levels of this important nutrient, had up to a 41% reduced risk of colon cancer. But you have to get it from a particular source in order to benefit.

See p. 23 of Fats That Heal, Fats That Harm to learn more and then find hundreds of recipes with this cancer-fighting ingredient on our website.

Click here to learn more...

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10 Ways to Slash Your Risk of Breast Cancer

by Kelley Herring

Every three minutes a woman is diagnosed with breast cancer in the United States. Four women die from breast cancer every hour.

But despite these scary statistics, there is good news: research shows that lifestyle plays the biggest role in your risk for cancer. And in fact, genes only account for 5-10% of cases.

The food you eat, the substances you’re exposed to, and your level of physical activity impact your body's production and function ofhormones, inflammatory substances and immune factors that have the power to promote… or prevent cancer.

Here are 10 ways you can help to reduce your risk of breast cancer:

#1 - Balance Your Blood Sugar: One of the most important elements in preventing cancer is keeping your blood sugar stable. High-glycemic foods fuel cancer’s fire by elevating insulin the cancer-promoting hormone known as- insulin-like growth factors (IGF). But that’s not all. Sugar also depresses your immune system, giving cancer cells a dangerous window of opportunity to multiply and divide while the body’s defenses are down. Protect yourself by only enjoying low glycemic foods. You’ll be glad to know that all of the recipes and menus here at Healing Gourmet are low glycemic for optimum wellness.

#2 - Boost Omega-3 Fats: In the U.S. 80% of the fats we consume are omega-6’s. And that’s a dangerous thing because omega-6 fats (found in vegetable oils like corn and soybean oil) promote inflammation and turn on genes that fuel the cancer process. Omega-3's on the other hand, supply the antidote. Not only do these healthy fats (found in cold water fish like wild salmon and sardines, plus flaxseed, walnuts and chia) provide potent anti-inflammatory action, they also up-regulate the genes that guard against cancer. Aim for at least 1 gram of omega-3s daily – opt for a high quality fish oil supplement (like Carlson’s) or a serving of wild salmon.

#3 - Increase Antioxidants: Every day each cell in your body is attacked 10,000 times by free radicals. These rogue molecules damage DNA and can set the cancer process in motion. That’s why it’s important to enjoy foods that are naturally rich in antioxidants.

# 4 - Avoid Toxins: Rachel Carson pioneered the awareness of how environmental toxins promote breast cancer in her award-winning book, Silent Spring. We now know that there are a myriad of substances that hamper our hormonal harmony including PCBs in farmed fish and conventional meats, bisphenol-a (BPA) and other hormone-like substances in plastic bottles, can liners and food wraps, pesticides on conventionally-grown produce and even food additives and artificial sweeteners. You can learn more about these and how to avoid them in our new book Organics: Beyond Green.

#5 - Enjoy Some Sun: The sunshine vitamin is finally getting the credit it is due. When sunlight hits your skin, it produces vitamin D, which is converted to a powerful hormone that has been found to halt the growth of a number of cancers. And Harvard researchers recently found an inverse relationship between vitamin D levels and breast cancer. Get more vitamin D by exposing your body to sunlight for 15-20 minutes, 3-5 times per week or take a high quality vitamin D supplement (like Carlson’s). Aim for 2,000 to 4,000 IU daily and consider getting your vitamin D levels checked.

#6 - Get Enough Rest: When you sleep, your body produces an important cancer-fighting substance called melatonin, which triggers a reduction in the production of estrogen. Melatonin is secreted in response to darkness. So it is important to sleep in a dark room and rest soundly through the night.If melatonin production is low, estrogen levels will rise and could promote the growth of breast cancer. So power down the TV and computer at least an hour before bed and look to natural sleep-aids like melatonin or valerian to help you get your zzz’s.

# 7 - Slim Down: Fat cells don’t just sit there. They release inflammatory compounds called cytokines that can boost cancer risk. Get your weight under control with regular, vigorous exercise and the portion-controlled, nutrient-rich recipes here at Healing Gourmet.

# 8 - Beware of Booze: Excess alcohol consumption sharply raises your risk of breast cancer. But recent research shows that taking 800 mcg of folate daily negated the increased risk associated with alcohol. If you choose to drink, drink only in moderation (this means 1 drink/day for women) and make sure you’re getting enough folate through a high-quality whole foods vitamin and folate-rich foods like lentils, asparagus, chickpeas and more.

# 9 - Enjoy Cancer-Fighting Food Families: A number of foods, herbs and spices have been shown to provide powerful cancer-fighting activity. Some of the most potent known include the cruciferous vegetables (providing glucosinolates), leafy greens (offering lutein), tomatoes (bursting with lycopene), turmeric (rich in curcumin), onions and garlic (fragrant with sulfur compounds). And remember, it’s important to enjoy whole foods because these nutrients work together, or synergistically, to produce the beneficial effects.

#10 - Cook to Fight Cancer: While many nutrients get a boost from heat, cooking at high temperatures can cause carcinogenic compounds to form. Opt to cook your organic meats and wild fish at lower temperatures to prevent the formation of heterocyclic amines (HCAs). And avoid carb-rich foods cooked at high temperatures too (like chips, crackers, cereals) that can contain acrylamide.

Grapefruit: A Juicy Way to Protect Your Liver

by Kelley Herring

In the moments of merriment, the indiscretions of indulgences silently take their toll on our health. We may not feel it at the time (or even the next morning), but alcohol’s stealthy effects can speed the hands of time and make us more prone to the ravages of aging and chronic disease.

But as you may have read in a previous Healing Gourmet articles, there are simple dietary things you can do to have your drinks (in moderation!) and protect your liver, too.

A recent research study published in the journal Carcinogenesis evaluated the protective effects of grapefruit juice on a liver exposed to one of the best-known chemical assailants— aflatoxin (AFB1).

In the study, lab animals were given grapefruit juice 5 days before being exposed to aflatoxin. The animals receiving the grapefruit juice had 65% less DNA damage to the liver than those not receiving grapefruit juice. What’s more, the animals getting the juice also reduced total DNA damage by 74% compared with the animals not drinking grapefruit.

Choose grapefruit juice to help guard your liver and boost your intake of antioxidant vitamin C. To reduce your sugar intake (which we strongly recommend!), mix 1 ounce of grapefruit juice with 7 ounces of sparkling spring water.

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Crank Up Your Antioxidant Artillery!

You probably already know that eating antioxidant-rich foods is a good way to fend off the free-radicals that contribute to physical aging and chronic disease. But an even better way is to fuel your body’s internal antioxidant artillery, including your body’s “master antioxidant and detoxifier”:glutathione.

Learn which foods you need to eat to crank up your body’s manufacture of this life-saving compound on p. 5 of Your Guide to Antioxidant Superfoods.

Click here to learn more...

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Net the Benefits of Seafood

by Kelley Herring

You probably know that seafood is good for you. But did you know it can boost your weight loss efforts?

A study published in the journal Clinical Endocrinology examined how specific fatty acids in muscle cells influence the body’s response to insulin and weight loss.

During the study, 21 obese participants ate a diet that emphasized lean fish-not fatty fish or fish oil supplements. At the end of the study the participants lost an average of 5.1 kg (or 11.2 pounds) and reduced their body mass index (BMI) by 4.3%. They also saw a reduction in their level of saturated fat by 11%, and an increase in omega-6 by 4% and omega-3 by 51% (mostly due to a 75% boost in one particular fatty acid, DHA).

We love the sustainable, wild fish varieties available locally at Whole Foods and Target. And if you want the best, choose Vital Choice. Opt for Pacific halibut, Black cod and mahi-mahi.

Reduce Inflammation with a Low GI Diet

by Kelley Herring

Need another reason to choose low glycemic foods? How about reducing inflammation - a cornerstone of chronic diseases including heart disease, diabetes and cancer?

The Nurses' Health Study evaluated the diets of 732 healthy women using a food frequency questionnaire. The study compared women consuming a “Prudent” pattern diet- higher intakes of fruit, vegetables, legumes, fish, poultry, and whole grains, with those consuming a “Western” pattern diet, characterized by higher intakes of red and processed meats, sweets, desserts, French fries, and refined grains.

Researchers found the "Prudent" pattern was inversely associated with levels of CRP, while the Western pattern showed a positive relation with CRP, interleukin 6 and other factors of inflammation.

Reduce inflammation and keep your blood sugar in check by centering your meals around antioxidant and fiber-rich beans and veggies complimented by organic proteins.

Vinegar: A Tangy Way to Tame Blood Sugar

by Kelley Herring

Want to balance your blood sugar? Do it with tangy flavors!

A study published in the European Journal of Clinical Nutrition investigated the ability of vinegar to reduce the glycemic index and insulin response to a carb-rich meal.

Twelve healthy volunteers were given three different concentrations of vinegar with a meal containing 50 grams of available carbohydrates. During the next two hours, their glucose, insulin and feelings of fullness were measured.

The study found that the vinegar reduced blood sugar and insulin levels and also increased satiety. The researchers also found that those who consumed the most vinegar experienced the lowest rise in blood sugar and insulin and felt satisfied the longest.

Wild Salmon: The Best Choice for Prostate Health

by Kelley Herring

Reducing your risk of prostate cancer may be as easy as making smarter seafood selections, new research suggests.

A recent study published in the journal Environmental Research examined the effects of polychlorinated biphenyls (PCBs)- harmful compounds found mostly in farm-raised fish-and their role in prostate cancer.

In this study, serum samples were taken from healthy men and men with prostate cancer. The serum samples were evaluated for 30 PCBs. Researchers found that the odds of prostate cancer among men with the highest concentrations of PCBs were over two times higher than the men with the lowest concentration.

Catch the benefits of fish without reeling in health-harming PCB's by going for wild-caught fish. Because most seafood in restaurants is “farm-raised”, your best bet is to buy fresh, frozen or canned seafood labeled “wild”, like those offered from Vital Choice.

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Cut Prostate Cancer Risk by 48%

The Physicians’ Health Study evaluated more than 20,000 men and found that those eating this food five times a week had a 48% lower chance of death from prostate cancer than the men who ate less than one weekly serving.

See p. 23 of Fats That Heal, Fats That Harm to learn more and then find hundreds of recipes with this cancer-fighting ingredient on our website.

Click here to learn more...

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Mushrooms: A Cancer-Fighting Fungus

by Kelley Herring

Mushrooms have long been lauded for their medicinal properties. In fact, some varieties of mushroom have been used in Chinese medicine for over 2,000 years.

A study published in the Journal of Complementary Medicine explored the anti-tumor activities of “mycochemicals” found in shiitake mushrooms.

Using two malignant human breast cancer cell lines and two myeloma cell lines, researchers found that the “mycochemicals” from shiitake mushroom caused apoptosis, or cell suicide, in 50% of the human tumors.

To get the benefits, try one of the recipes featured in our book Eat to Fight Cancer: Shiitake Mushroom and Rappini Stuffed Chicken Breasts.

Eat Nuts, Lose Weight

by Kelley Herring

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A recent study published in the International Journal of Obesity and Related Metabolic Disorders evaluated the effects of an almond-enriched diet versus a complex-carb enriched diet for weight loss.

The 24 week trial included 65 adults who were either overweight or obese. Half of the participants in the study ate a low calorie diet plus 84g/day (about 3 ounces, daily) of almonds or a low calorie diet plus their choice of complex carbohydrates. Both groups consumed the same amount of calories and protein.

At the end of the study, the almond-eaters enjoyed a 62% greater reduction in weight, 50% greater reduction in waist circumference and 56% great reduction in fat mass compared with the group consuming the complex carbohydrate alternative.

Enjoy a handful of almonds as a snack, or try one of our delicious nutty recipes at the Healing Gourmet website.

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Extra Pounds? Blame It On Bacteria!

Did you know that an imbalance of the natural bacteria in your gastrointestinal tract can promote weight gain? It's true! The flora – or natural organisms that reside inside your gut – rely on you to feed them the right foods.

Learn how to get back to balance eating delicious, nutrient packed foods in Your Body's Ecosystem.

Click here to learn more...

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Avocados: A High Fat Liver Protector

by Kelley Herring

Love avocados? New research shows this decadent, high fat fruit may help to protect your liver.

Researchers at Shizuoka University in Japan fed 22 different fruits to a group of rats with liver damage caused by galactosamine, a powerful liver toxin. The researchers then measured the changes in specific liver enzymes which indicate damage.

Of the 22 fruits, the avocado had the most potent liver-protecting activity, boasting 5 specific compounds that appear to be active in reducing liver damage. Hirokazu Kawagishi , the study leader says "Besides offering taste and nutrition, avocados seem to improve liver health. People should eat more of them."

Don’t be deterred by avocados high calorie, high fat profile. Their fat is the heart-healthy monounsaturated variety and the “alligator pear” provides a laundry list of potent nutrients including antioxidant vitamins E and C, glutathione, lutein and zeaxanthin. If that’s not enough —they’re also high in fiber and potassium, and provide a good amount of folate, to boot.

So go ahead and slice avocados onto salads, fold into wraps and mash into guacamole. You’ll delight your taste buds, and protect your liver, too.

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A Jarring Fact about Canned Foods

Do you eat canned food? If so you’re being exposed to a dangerous cancer-causing compound called bisphenol-a (BPA). This dangerous compound is used in the liners of cans. And it leaches into your food - especially acidic foods like tomatoes.

Just two companies make BPA-free can liners. Learn which brands you should choose to stay away from BPA! See p. 29 of Smart Cooks Age Better.

Click here to learn more...

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Boost Your Body’s Defenses with Beets

by Kelley Herring

Every day your liver processes and disarms hundreds, if not thousands of toxic compounds that make their way into your body. While many of these toxins are unavoidable (like those found in the air due to pollution), many are a direct result of our own choices—in diet, alcohol consumption and use or application of chemical substances.

The liver has a big job in neutralizing these harmful compounds. But the good news is that certain foods—like earthy, crimson-hued beets—can make your liver’s load a little lighter.

A recent study published in the journal Carcinogenesis found that beet fiber increases the activity of two important antioxidant enzymes in the liver, glutathione peroxidase and glutathione-S- transferase.

Because the liver is the body's primary detoxification center, free radicals are generated when toxic substances are broken down and eliminated. Glutathione peroxidase and glutathione-S-transferase serve as the body's antioxidant defense system, acting as bodyguards for liver cells.

The earthy flavor and unique texture of beets makes them a culinary standout in any dish. Roast beets and slice over fresh organic mesclun, chop and sauté with greens or puree baked beets and pears for a sweet and delicious side dish. Your liver will love you for it.

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Troubled by Toxins?

This common food additive is one of the best known excitoxins – substance that literally stimulate the neurons to death, causing brain damage of varying degrees. And it’s found in everything from protein bars to soups and sauces.

Manufacturers try to hide it from consumers by calling it 15 other sneaky names! Learn what they are so you can avoid brain drain. See p. 14 of Your Kitchen Cleanse.

Click here to learn more...

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Garlic Breath, Trim Waist?

by Kelley Herring

A recent study published in the American Journal of Hypertension explored the relationship between a allicin, powerful phytonutrient in garlic, and weight gain.

The researchers fed the all of the subjects a diet high in fructose to cause high insulin, blood pressure and triglycerides. The study group was then divided into three subgroups- a control group eating a fructose-enriched diet and two experimental groups receiving the fructose - enriched diet plus allicin.

At the end of the 5 week study, researchers found that the control group fed the fructose-enriched diet alone continued to gain weight, while the groups fed allicin did not.

Chop, press and crush your way to a smaller waistline, and try these garlicky dishes.

• Garlicky Greens

• Garlicky White Bean Hummus
  

Bulk Up to Lower Inflammation

by Kelley Herring

You’ve likely heard (and seen) quite a bit lately on a “miracle” substance that is proven to foster weight loss, improve gastrointestinal health, protect the heart, and even guard against
cancer.

Food manufacturers are boosting it in their products (and proudly displaying it on the labels), TV commercials exposing taut tummies urge you to get more by whirling it into juice or water, and a recent book suggests getting 35 grams every day is the key to losing weight and staying healthy for life.

What is this miracle substance? Fiber!

Although devoid of calories, this “non-nutritional vital nutrient”, is anything but lacking when it comes to your health. And new research shows yet another way roughage (as mom calls it) can help prevent one of the major causes of chronic disease—inflammation.

A recent study published in the American Journal of Clinical Nutrition examined the relationship between C-reactive protein (CRP), a marker of inflammation and a predictor of future heart disease and diabetes, with dietary fiber. The study evaluated the body composition, CRP, diet and physical activity of 524 people. At the end of the study, researchers found CRP levels in the body were inversely associated with the total fiber in the diet.

Bulk up to keep inflammation down. For maximum benefit, get a variety of plant-based foods that provide both soluble and insoluble fiber like these:

• Black beans, ½ cup: 7.5 grams
  
• Chickpeas, 1/2 cup: 6.2 grams
  
• Kidney beans, 1/2 cup, cooked: 5.8 grams
  
• Navy beans, 1/2 cup, cooked: 5.8 grams
  
• Northern beans, 1/2 cup, cooked: 5.6 grams
  
• Pinto beans, 1/2 cup, cooked: 7.4 grams
  
• Brussels sprouts, 1 cup: 6.4 grams
  
• Apple: 5.7 grams
  
• Pear: 5.1 grams
  
• Whole wheat spaghetti, 1 cup: 6.3 grams
  

You can also use our Personalized Recipe Search to find recipes highest in fiber.

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Are You Getting Enough of This Anti-Inflammatory Elixir?

This essential fat dramatically reduces inflammation. Some studies show it can slash the markers of inflammation by up to 30%.

But close to 90% of us don’t get enough!

Learn what it is and how much you need every day in Fats That Heal, Fats That Harm (p. 14) and the test you should take to find out if your oil is low in 20 Tests Your Doctor Hasn’t Performed, And Should! (p. 13)

Click here to learn more...

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Do You Know Your CRP?

by Kelley Herring

C-reactive protein (CRP) is a tiny inflammatory factor that plays a big role in your risk of heart disease. Because CRP is stimulated by blood sugar, keeping your blood sugar low is important in preventing heart-harming events. In fact, the higher your blood sugar level, the more C-reactive protein produced in the body and the greater the risk of cardiovascular complications.

A recent report published by the American Heart Association/Centers for Disease Control and Prevention (AHA/CDC) duo indicates that CRP measurements may provide important information for assessing heart disease beyond that which may be obtained from established risk factors.

The good news is that what you eat plays a big role in keeping yor CRP levels low. Learn about how a low glycemic diet, packed with fruits, veggies and healthy fats can help keep CRP levels in check.

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High Homocysteine Levels Double Heart Attack... and Triple Stroke Risk!

Homocysteine (Hcy) is a dangerous protein by-product that’s associated with an increased risk of heart attack, stroke, Alzheimer’s disease, depression and even deep vein thrombosis (DVT).

The good news is that you can get your body to convert this dangerous substance into a harmless amino acid… just by getting enough of these threevitamins.

Learn which vitamins you need to keep your homocysteine low, the ideal level of Hcy you should have in your blood and how to get tested in 20 Lifesaving Tests Your Doctor Hasn’t Performed (And Should!) and Smart Cooks Age Better.

Click here to learn more...

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Organic Strawberries, More Cancer Fighting Power

by Kelley Herring

Thanks to flash-freezing methods, strawberries are always in season. And if you choose organic you’ll not only limit your exposure to pesticides, but may also boost the cancer-fighting effects of these delicious berries.

A recent study published in the Journal of Agricultural and Food Chemistry tested the extracts of five types of strawberries on human colon cancer and breast cancer cells. While all of the strawberry extracts decreased the proliferation of both types of cancer cells, the organic strawberry extract had stronger cancer-fighting activity.

Here’s a few berry delicious ways to enjoy strawberries, organic, of course!

• Strawberry, Baby Spinach & Goat Cheese Salad
• Strawberry Cilantro Salsa
• Balsamic Drizzled Strawberries
  

Sumptuous & Slimming Menu 1

Want to lose weight, boost energy levels and stabilize your blood sugar... all while dining on delicious food? Here's a menu that's sure to please. With just 1200 calories, this meal plan can help most people lose about 1-2 lbs. per week. Best of all, each meal takes less than 30 minutes of active time in the kitchen.

Breakfast

• French Toast with Blueberry-Agave Syrup & Almonds
• 1 slice pasture-raised, uncured bacon (pork or turkey)

Lunch

• Wild Salmon Burgers
• Baked Sweet Potato Wedges
• Sinless Slaw

Snack

• 1 oz. raw almonds, walnuts or pistachios

Dinner

• Slow Cooker Pork Tenderloin with Garlic, Rosemary & Lemon
• Arugula, Roasted Beet & Goat Cheese Salad with Raspberry Vinaigrette

Dessert

• 1 Mini Wellness Bakeries Cupcake (78 calories) or
• 1 glass organic red wine (4 oz = 100 calories) or
• Citrus Cheesecake Squares with Fresh Blackberries (129 calories)

Olive Oil: Just a Drizzle to Fight Diabetes

by Kelley Herring

Do you savor golden-green olive oil, drizzled over vine-ripe tomatoes, roasted veggies and colorful salads? If so, you may be helping to guard against one of the most prevalent degenerative diseases - diabetes.

A recent study published in the American Journal of Clinical Nutrition

After a three-week, high saturated fat diet, 31 subjects with impaired glucose tolerance - also known as pre-diabetes - were put on a “Mono” (primarily monounsaturated fats) or “Poly” (primarily polyunsaturated fats) diet for eight weeks.

The study, conducted at the University of Kuopio, Finland, found that those subjects with higher amounts of oleic acid, a monounsaturated from olive oil, and alpha-linolenic acid, an omega-3 fatty acid, had the most improvement in fasting plasma glucose. examined the relationship between specific fatty acids in the blood and how the body metabolizes glucose.

For years we've known that monounsaturated-rich olive oil, common in the Mediterranean diet, helps to reduce inflammation and heart disease risk. Now you can add diabetes protection to olive oil's long list of reputed health benefits.

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A Tablespoon of This Tasty Condiment Reduces Blood Sugar Levels Up to 35%!

Adding just a tablespoon or two of this yummy ingredient to a carb-rich meal was found to reduce post-meal blood sugar by 25-35%!

Learn about this ingredient – plus a dozen more – that reduce your body’s glycemic response on p. 21 of Your Guide to Living a Low-Glycemic Lifestyle.

Click here to learn more...

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Go Wild With Salmon

by Kelley Herring

While we’re still reeling from all the press on the profound health benefits of omega-3 fatty acids, emerging evidence shows there’s a catch. That delicious salmon fillet on your plate provides a boatload of essential fatty acids, but you may also wind up with some uninvited dinner guests if you’re not a savvy seafood selector.

Although farm-raising salmon allows more fish to get to market at an affordable price and ultimately end up on our tables, evidence shows farm-raised salmon contains dangerous levels of cancer-causing industrial chemicals called dioxins.

A study published in the American Journal of Epidemiology found that levels of two specific PCBs-PCB 118 and PCB 156-were linked to a 60% to 80% greater risk of breast cancer, especially among premenopausal women. Similarly, a study published in Environmental Research found that odds of prostate cancer among men with the highest concentrations PCBs were over two times that among men with the lowest concentrations.

So how can you net the benefits of salmon without the fishy risks of PCBs? Healing Gourmet has a few simple solutions:

• Out to eat? Avoid salmon on the menu-it is almost always farm-raised.
• In the grocery? Ask your locale fishmonger if it is “wild”. And look for fish labeled "wild" in the freezer case (Whole Foods, Target and Publix all have wild fish available). You can also get delicious, ultra-luxe wild Alaskan salmon that’s been confirmed free of PCBs at Vital Choice- and it's delivered to your door!
• On a budget? Canned wild salmon is a good option. Try our easy Wild Salmon Burgers or Dill Salmon Salad for a no fuss, budget-conscious omega-3 packed meal in minutes.
• Smoked salmon? It’s usually farmed, and the smoking process produces carcinogens.