Monday, June 3, 2013

Healthy Fat Suggestions, Choosing Soymilk, How to Get Vitamin K

Dr. Weil's Anti-Inflammatory Diet
Monday 06/03/2013
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Healthy Ways To Cook

To get the most out of your meals, remember that it's not just the ingredients you choose - the way you prepare them also matters. Certain cooking methods are better choices because they can maximize nutritional benefits. Some examples include steaming, using a slow cooker to help preserve nutrients that are lost when cooked rapidly at high heat, and using marinades to help reduce the formation of carcinogens. Dr. Weil on Healthy Aging can help you explore these healthier cooking methods - our over 300 recipes are not just anti-inflammatory in nature, but promote healthy cooking methods as well. Learn more about healthy cooking, then put the knowledge to action: start your 14-day free trial now, and save 30% when you join. Bon Appetite!

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Choosing Soymilk

Soymilk is made by soaking dried soybeans in water, then grinding, heating and pressing them. The fluid is then strained and packaged as "milk." Soymilk - an excellent substitute for cow's milk in many culinary applications - does not contain milk protein (casein), which can increase mucus production and irritate the immune system in some people. It's also free of milk sugar (lactose), which can cause digestive distress in those that are lactose intolerant, and is a good source of protein - one cup contains four to 10 grams.

When choosing soymilk, opt for a brand that is fortified with calcium (while soymilk is naturally a good source of calcium, it doesn't have as much as cow's milk), organic (many soy crops are heavily treated with pesticides), and free of the thickening agent carrageenan (a seaweed derivative, which I believe may be irritating and harmful, especially to the intestinal tract). I recommend one to two one-cup servings daily.
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Seasonal FoodSeasonal Food


This bright green vegetable is a rich source of nutrients, and one that Dr. Weil recommends you have on hand in your kitchen. Spinach contains lutein and zeaxanthin, antioxidant carotenoids that may help prevent cataracts and macular degeneration. Is it also a tasty source of calcium and folate; and provides a generous amount of vitamins K and A, and manganese. There are three common varieties including the "flat leaf" variety; the savoy, which has curled leaves; and baby spinach, which is similar to flat leaf but smaller and generally sweeter. Spinach is a versatile vegetable that can be served raw as a salad, lightly steamed as a side dish, pureed as soup, or added to pastas, casseroles and more. When cooked, its slightly bitter taste lends itself well to a variety of seasonings, and when raw, the slightly sweeter taste is a perfect complement to dressings and fruit. Always seek out organically grown spinach, as pesticides are commonly used on conventionally grown varieties.

Food as Medicine
Getting Vitamin K via Your Diet

Vitamin K helps to regulate normal blood clotting and is necessary for strong, healthy bones. Luckily most adults and children who eat a balanced diet receive adequate amounts and do not need supplementation. Good food sources of vitamin K include leafy greens such as Swiss chard, kale, spinach and parsley; broccoli and cauliflower, Brussels sprouts, soybean oil and wheat bran.

TipTip: Always wash spinach well, even if the package says "pre-washed." The stems and leaves of spinach tend to pick up sand and dirt. A good rule of thumb to follow is three thorough rinses.
Facts on Fats Part 1

If you are interested in the Anti-Inflammatory Diet, consider the following recommendations on fats from Dr. Weil.

Checklist 1. On a 2,000-calorie-a-day diet, 600 calories can come from fat - that is, about 67 grams. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
Checklist 2. Keep your intake of saturated fat to about 10 percent total - while recent studies indicate saturated fat consumption may not increase the risk of heart disease, eating too much may expose you to unhealthy compounds such as hormones in factory-farmed meat.
Checklist 3. Use extra virgin olive oil as your main cooking oil. If you want a neutral-tasting oil, use organic, expeller-pressed canola oil. Organic, high-oleic, expeller-pressed versions of sunflower and safflower oil are also acceptable.
Checklist 4. Avoid regular safflower and sunflower oils, corn oil, cottonseed oil and mixed vegetable oils.

Don't miss next week's newsletter for three more fat recommendations from Dr. Weil.

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Disclaimer: All material on and related programs is provided for educational purposes only. Consult your own physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. ©Copyright 2013 Weil Lifestyle, LLC. All rights reserved. Reproduction in whole or in part without permission is prohibited.

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