Monday, June 24, 2013

Safe Salad Tips, Getting B9 via Your Diet, Using Wasabi

Dr. Weil's Anti-Inflammatory Diet
Monday 06/24/2013
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Navigating the Grocery Store

Following an anti-inflammatory diet (and reaping its numerous benefits) doesn't have to be difficult, especially if you know what to look for when you go grocery shopping. Dr. Weil on Healthy Aging has dozens of articles, tips and guides to help you shop and eat healthy. Some basic starting points? Stick to the perimeter of the grocery store - it typically has the freshest foods and produce, as well as those with the lowest glycemic loads. Also opt for organic foods when possible, and keep a shopping list on hand so you aren't tempted to buy foods that you don't need or aren't healthy. For more information on how to shop for the anti-inflammatory diet, start your 14-day free trial of Dr. Weil on Healthy Aging. We have shopping cart guides, seasonal food lists, over 300 recipes and more!

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Using Wasabi

Wasabi comes from the root-like stem (rhizome) of Wasabia japonica, a mustard relative that grows in streams and moist, shady areas of Japan and is now being cultivated in North America, especially in British Columbia. When freshly grated, authentic wasabi forms a light green, coarsely textured paste that is pungent and much more flavorful than the mix of horseradish, mustard and green food coloring billed as "wasabi" in many restaurants. In addition, genuine wasabi has interesting therapeutic effects, including antibiotic properties and anti-inflammatory activity, and appears useful for relieving symptoms of seasonal allergies.

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The Dr. Weil-recommended anti-inflammatory diet is available on Dr. Weil on Healthy Aging. A healthy lifestyle can help reduce the risk of age-related diseases such as heart disease, Alzheimer's and many forms of cancer. Get started with our exclusive shopping guides, eating tips, recipes, interactive tools, videos and more. Start your 14-day free trial now!

Seasonal FoodSeasonal Food


Corn on the cob is a traditional summertime treat that can add some positive nutritional value to typically less-than-healthful BBQ fare. Corn has been cultivated for hundreds of years and was (and still is) a staple in many parts of the world. A good source of vitamins B1, B5 and C, whole corn also provides many other valuable nutrients, including fiber for gastrointestinal function and weight control; folate, which can help reduce the risk of birth defects and promote heart health; vitamin B5 (pantothenic acid), vital to healthy adrenal function; and lutein for healthy vision.

Food as Medicine
Vitamin B9 via Diet

B vitamins support normal adrenal function, help calm and maintain a healthy nervous system and are necessary for key metabolic processes. Vitamin B9 is known as folic acid and occurs naturally as folate in leafy greens and other vegetables. Women should take folic acid before trying to conceive and during pregnancy to help lower the risk of certain birth defects. Good dietary sources folate are part of Dr. Weil's Anti-Inflammatory Food Pyramid, and include spinach, green vegetables and beans, as well as fortified products such as orange juice and cereals. Other natural sources of folate include baked goods, asparagus, bananas, melons, lemons, legumes, yeast and mushrooms.

TipTip: Try corn on the cob grilled, boiled or steamed, on its own or brushed with a little extra virgin olive oil for a healthy summertime side dish.
6 Tips for Safer Salads

Eating salads based on greens, particularly dark leafy varieties such as spinach and kale, can be a good way to get your Recommended Daily Allowance (RDA) of vegetables. However, the contents of salad can sometimes be a source of E. coli and salmonella. Help minimize your risk of exposure to pathogens with these steps:

Checklist 1. Always rinse packaged greens, even if the package states "pre-washed." Greens that look fresh, especially greens in plastic, can still harbor bacteria. Loose and unpacked greens should be washed three times under cold, running water to remove sand, dirt and any bacteria that may be present.
Checklist 2. Don't purchase greens that are past their "best-if-used-by" date.
Checklist 3. All vegetables and fruits should be scrubbed under cold, running water before being used.
Checklist 4. Do not put raw bean sprouts or alfalfa sprouts in your salad - the risk of toxins, E. coli or salmonella from these sources is high.
Checklist 5. If using tofu in salad, purchase it in packaged form only - avoid buying it in bulk out of open barrels, which may harbor unwanted organisms.
Checklist 6. At a salad bar, make sure that the vegetables are well chilled (kept over ice) and that the food is properly shielded with a sneeze guard or hood. Avoid any items that look old or dried out.
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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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