Epoch Health 8-14-2015 by Epoch Fit

B1 August 14–20, 2015

Health

Fitness

Why Is It So

Cold in Here?

Office temperatures often have gender bias

We perform some cognitive and physical tasks best when we’re slightly uncomfortably cold.

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By Shane Maloney, Andrea Fuller, & Duncan Mitchell

f you work in an office, chances are you or the person sitting next to you has grumbled about it being too hot or cold. No one likes rugging up on a summer’s day to contend with the air conditioning. Or having to shed one too many layers in winter to compensate for stifling heat indoors. According to a paper published in the journal Nature Climate Change, this scenario is more likely if you’re a woman. Climate control systems in office buildings are often set according to an old formula based on men’s thermal comfort. This gender bias, the authors argue, is wasting energy.

What Is Thermal Comfort? Keeping office workers from feeling too hot or too cold is no simple task. While most office air conditioners control only air temperature, the way we exchange heat with the environment depends on a suite of environmental factors. And so does our thermal comfort. Engineers need to consider all these factors: : Humidity : Movement of air (wind speed) : Radiation temperature (the temperature of everything the body can “see”) : The temperature of everything we touch In the 1970s, Danish engineer Ole Fanger developed a model to determine the combination of environmental variables that we find comfortable. Because heat exchange also depends on

individual factors such as body size (and therefore body surface area), metabolic rate (that determines metabolic heat production), tissue insulation (related to the amount of body fat), and clothing, Fanger’s own experiments showed that no office thermal environment would ever satisfy everyone. Even before Fanger, we knew that at the lowwind speeds typical of offices, radiant heat exchange mattered more than convective heat exchange. In other words, radiation temperature is more important for thermal comfort than air temperature. You could argue that offices should have wall conditioners, rather than air conditioners. In the paper Nature Climate Change, published Aug. 3, Dutch researchers Boris Kingma and Wouter van Marken Lichtenbelt show that if the thermostat is set for men, as it usually is, the air temperature will be too low for women.

Because women are smaller, the authors explain, they generate less metabolic heat than men, and so will not feel comfortable in winter at office temperatures set for men. By the same logic, if the thermostat is set for Europeans, it will be too low for Asians, who weigh, on average, 30 percent less than Europeans. In countries such as Australia and South Africa, where air conditioning generally is used for cooling, setting the thermostat to satisfy large people in summer will leave smaller people feeling too cold. But while Fanger’s equations predict thermal comfort—how satisfied we are with the thermal environment—that is only one of the body functions relevant to the question of where we set the thermostat. See Comfort on B2

Health & Fitness

B2 August 14–20, 2015

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UNLOCK THE POWER OF

Oats help lower blood sugar and cholesterol.

12 High-Carb Foods That Are Superhealthy By Adda Bjarnadottir Carbs have been unfairly blamed for causing the obesity epidemic. However, the truth is that not all carbs are created equal. Processed junk foods high in sugar and refined grains are definitely unhealthy and fattening. But this has no relevance to whole, fiber-rich foods that also happen to contain carbohydrates. Although low-carb diets can be beneficial for some people, this does not mean that all high-carb foods are “bad.” Here is a list of 12 high-carb foods that also happen to be incredibly healthy. Unless you are on a low-carb diet for health reasons, there is absolutely no reason to avoid these delicious foods. 1. Quinoa Quinoa is a nutritious seed that has become incredibly popular

in the natural health community. It is classified as a pseudocereal, a seed that is prepared and eaten like a grain. Cooked quinoa is 21.3 percent carbs, making it a high-carb food. However, it is also a good source of protein and fiber. Quinoa is rich in many minerals and plant compounds. It has been linked to health benefits like improved blood sugar control and does not contain any gluten, making it a popular alternative to wheat when on a gluten-free diet. Quinoa is also very filling since it is relatively high in fiber and protein. For this reason, it may be an excellent addition to an effective weight-loss diet.

2. Oats Oats may be the healthiest whole grain food on the planet. They are a great source of many vitamins, minerals, and antioxidants. Raw oats contain 66 percent carbs, and nearly 11 percent of that is fiber. They are particularly high in a powerful soluble fiber called beta-glucan. Oats are also a relatively good source of protein, containing more than most other grains. Many studies have shown that oats may reduce the risk of heart disease by lowering cholesterol levels. Eating oats may also lower blood sugar levels, especially in diabetics. Furthermore, oats are very filling and may help you lose weight.

Bottom Line: Quinoa is highly nutritious. It may have numerous health benefits, including improved blood sugar control. Quinoa is also high in protein and fiber, so it may be useful for weight loss.

Bottom Line: Oats contain many beneficial nutrients, including fiber and protein. Oats have been shown to lower blood sugar and cholesterol levels. See High-Carb on B6

REGENERATIVE MEDICINE Setting the Office Thermostat Right for Both Sexes

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Comfort continued from B1

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More Than Just Comfort Heat exchange also affects our abody temperature control (how hot our bodies are), thermal sensation (how hot or cold we feel the environment to be), and our performance (how well we do on a particular task). Those body functions are not necessarily correlated. In a hot bath, for instance, body temperature rises and we feel hot, but we meet Fanger’s criterion for thermal comfort: We wouldn’t want the temperature to be any different. We perform some cognitive and physical tasks best when we’re slightly uncomfortably cold. But manual dexterity is better at a warm 90 degrees Fahrenheit (32 C) than at 68 degrees Fahrenheit (20 C) in simulated factory work. Performance at some tasks drops off when body temperature rises, even if we do not feel the environment as warm. For that reason, and those outlined in the Nature Climate Change paper, children probably underperform on learning tasks in classrooms that teachers assess as feeling just right. Perhaps the smaller children should set the thermostat. As if all that complexity weren’t enough, Australian researchers have challenged Fanger’s 1970s thermal comfort model on the basis of the concept of adaptive thermal comfort. Should we set the thermostat at the same level in winter, they asked, when

we are acclimated to colder outdoor environments, as in summer? Some occupants of offices in the tropics want the thermostat set higher than Fanger predicts. Thirty years ago, people of European ancestry living in the city of Darwin, Australia, rejected air conditioning in the “the Dry” (July and August) because they felt overcooled. It’s unclear, though, whether modern Darwinians, many of whom use air-conditioning at home, would say the same. So What Can We Do? We certainly could maintain thermal comfort and simultaneously relax the demands on the thermostat if we were prepared to wear warmer clothes in our offices in winter and cooler clothes in summer. Selecting clothing also would solve the dilemma of providing thermal comfort to both men and women in the same office. In the new Nature Climate Change paper, the authors estimate that energy consumption of residences and offices “adds up to about 30 percent of total carbon dioxide emissions.” It’s true, we could substantially reduce the energy required for acceptable thermal environments in offices and consequently reduce greenhouse gases. But that approach would require us to abandon the compulsion to create a shirt-sleeve thermal environment in offices, and to vary the thermostat between summer and winter.

Climate control systems in oﬃce buildings are often set according to an old formula based on men’s thermal comfort. We would also need to switch to wall-conditioning rather than air-conditioning and use green engineering to get the thermal design of the office building right. We can be comfortable without it costing the earth. Shane Maloney is a professor and the head of the School of Anatomy, Physiology, and Human Biology at the University of Western Australia. Andrea Fuller is a professor at the school of physiology and director of the Brain Function Research Group at the University of the Witwatersrand in Johannesburg, South Africa. Duncan Mitchell is an honorary professorial research fellow at the University of the Witwatersrand and adjunct professor in the School of Anatomy, Physiology, and Human Biology at University of Western Australia. This article was previously published on TheConversation.com

Health & Fitness

B3 August 14–20, 2015

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Good Old Fashioned First Aid. W

Vietnamese pho (noodle soup) with cilantro.

Cilantro: Health Benefits and Why Some Can't Stand It By Conan Milner Epoch Times Staﬀ Cilantro is an enigma. It's by far one of mankind's most popular herbs. It is eaten in generous quantities all across the globe. But for many, a single leaf can ruin their day. For cilantro lovers, this herb is more than a condiment—it's an essential ingredient. Without cilantro, salsa would just be chopped tomatoes. Vietnamese pho would just be noodle soup. Cilantro plays a key role in several culinary cultures: Mexican, Indian, Caribbean, and Thai, to name just a few But to millions, cilantro is downright disgusting. It's not merely an issue of fussiness, but a passionate revulsion that drives their dislike of this plant. Whereas most people experience a flavor that resembles citrus and celery, the cilantro-averse get hit with a foul smell and can taste only bleach and bitterness. A 2012 study suggests that the reason for this dramatic difference in cilantro taste perception may be genetic. Researchers point to variants in olfactory receptors in those with European ancestry. Another study from the journal Flavor found that cilantro aversion isn't confined to race. A survey revealed that 21 percent of East Asians, 17 percent of Caucasians, 14 percent of Africans, 7 percent of South Asians, 4 percent of Hispanics, and 3 percent of Middle Eastern subjects said cilantro tastes awful. Sweet Aroma Cilantro has a very long history of use. The ancient

Greeks, Romans, and Chinese were all big fans of this plant for both food and medicine. Cilantro seeds (known as coriander) were found in Egyptian tombs. This herb is mentioned in the Bible and in Sanskrit texts of ancient India. Cilantro was one of the first Old World herbs to come to the Americas, and use caught on quickly. Today, it is grown virtually everywhere around the world. For such a widely popular plant, cilantro has picked up some dubious distinctions. The botanical name, coriandrum, comes from the Greek word "koris," meaning bugs. Legend has it that the ancients thought the unripe seed smelled of bedbugs. Other names such as bug-

Researchers have discovered that cilantro can help rid the body of heavy metals, such as lead, mercury, and aluminum. bane and bug dill also refer to this characteristic. Despite the insect reputation, coriander has long been used to mask bad smells. The seed is especially rich in essential oils that even those repulsed by the leaf may enjoy. Medieval Romans used coriander

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If you love the taste of cilantro, try it as a pesto.

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Dry coriander seeds are an essential ingredient in curry powder and pickling spice, and are often used to flavor liquors, such as gin.

seeds to hide the stink of rotting meat, and it has been used in perfumery since the Ancient Greeks. Cilantro tea is a Chinese remedy for bad breath. Before there was cheap and plentiful sugar, coriander helped the medicine go down. Old herbal texts often include coriander in formulas to disguise the flavor of nauseating herbs and to make laxative herbs easier on the gut. The flavor is mild, but pleasant and a little sweet, and is often used to color the background in a variety of food and drink. Cilantro as Medicine Like most culinary herbs, cilantro stimulates the appetite and helps with digestion. But it is also used for allergies, asthma, sore throat, burns, urinary tract infections, and more. Both the leaf and seed are often paired with beans not only for taste, but to prevent bloating and gas. This herb can also be used for more severe digestive problems as well. A strong cilantro tea is used for vomiting, hiccoughs, and headaches caused by nausea. For hundreds of years, Europeans have used coriander to treat diabetes symptoms, and studies from the School of Life Science in India help support this idea. More preliminary research from India shows that coriander may also help lower triglyceride levels. Researchers found that coriander seeds increased bile production in rats, resulting in an increase in HDL (good) cholesterol and decreasing the bad (LDL). Cilantro has over 20 different chemicals with antibacterial properties. Other chemicals found in the plant act as a fungicide. Research from Brazil in 2010 found that coriander essential oil had "considerable inhibitory capacity against" microbes. Cilantro is rich in antioxidants, which helps to guard against disease and aging. In India, coriander is used as an anti-inflammatory. Several

ancient herbalists considered it an aphrodisiac. Coriander is still used to calm an anxious mind, but herbalist Maude Grieve warned that "if used too freely, the seeds become narcotic." A Purifying Herb It's curious that cilantro haters associate the leaves with a soaplike taste because the herb has a reputation for purification. Coriander essential oil is often added to soaps, lotions, and cleaning products. Over the last few decades, researchers have discovered that cilantro can help rid the body of heavy metals, such as lead, mercury, and aluminum. Health practitioners usually combine cilantro with the algae chlorella to better facilitate the metalremoval process. Researchers in Mexico are considering a way to use cilantro's metal-removing ability as a cheap water filter for agriculture. The hope is that the plant can clean contaminated water before it feeds food crops. Fun Cilantro Facts Cilantro is sometimes called Chinese parsley. Like parsley, cilantro is a member of the carrot family. While most cultures only consume the leaves and seeds, the Chinese eat the cilantro roots too. According to Chinese folklore, expectant mothers who ate coriander seeds would have smarter children. If you love the cilantro taste, try a pesto. Cilantro pesto may predate the basil variety. Whereas the cilantro leaf is mostly used fresh, the coriander seed is used dry. Drying is said to make its flavor even stronger. This aromatic seed is an essential ingredient in curry powder and pickling spice, and is often used to flavor liquors, such as gin. Cilantro has a unique flavor, but the herb culantro (Eryngium foetidum) provides a close copy. Culantro is often used as a cilantro substitute, but its flavor is more intense. The chemistry of both plants is very similar.

hatever happened to those “tried and true” remedies that Grandma relied upon to relieve and heal rashes, sunburn, itchiness and other skin irritations? Many of the great products of yesteryear have been replaced by new “wonder” drugs containing steroids, antibiotics and other ingredients which may have side effects. Still, there are some products available today that have stood the test of time, and that are as effective today as the day when they were introduced. Two such products are available from America’s oldest family owned skin care products company. Columbia Antiseptic Powder is used by doctors and other healthcare professionals to treat a variety of skin conditions ranging from atopic dermatitis and eczema to rashes caused by poison ivy and sunburn. Many pediatricians recommend it for treating severe cases of diaper rash. Athletes and other very active people have often relied on the soothing effect of the powder in their shorts or socks. This 138 year old product is still made using the original formula and with ingredients made in the USA. Just about everybody can benefit from the use of this product sooner or later. Another very helpful product is Columbia Healing Cream, a hydrating cream made from a combination of plants, vitamins and minerals. This unique formulation has been clinically proven to help stimulate the natural hydration process of the body. Products like these have been used throughout the world for centuries to keep people healthy, comfortable and safe from infection. They contain no fragrances or artificial colors and they are allergy tested. Columbia brand products are safe, effective and fast-acting. They are a popularly priced alternative to some of the other brands which are often ineffective and filled with chemical ingredients.

For more information about Columbia Healing Cream and other Columbia Skin Care Products, visit their website at www.columbiaskincares.com. The Company may be reached at info@columbiapowder.com or by calling toll free 1-888-871-5661. You may also reach them by mail at The F.C. Sturtevant Company, P.O. Box 607, Bronxville, New York 10708.

B4 August 14–20, 2015

Health & Fitness www.TheEpochTimes.com

WORKOUT OF THE WEEK

Glute Stretches

Sitting Glute Stretch To make the most of this stretch, keep your chest as open as possible and avoid rounding your shoulders. It is important to take long, deep breaths in and out as you hold this (or any) stretch. A steady flow of oxygen into your body will allow tight muscles to relax, and your body will be able to deal with the feeling of tension far more easily. . Sit with both of your legs extended in front of your body. Cross your right ankle just above your left knee. Your right knee will be bent and resting out to the side. . Bend your left knee back in toward your body. This will bring you into the position pictured in the photo. Your hands should be behind your hips. . To increase the intensity of the stretch, slide your buttocks a little closer to your left foot and lean your chest closer to your right shin. . By compacting the body, you will feel a greater stretch around the outside of the hip, thigh, and buttocks. . Hold the stretch on each side between 30 seconds and 1 minute. Allow your body to release in the position as opposed to holding it rigid.

By Emma-Kate Stampton

here are usually a few different ways to achieve the same outcome, and it’s up to each of us to find what works best. This principle is paramount in health and fitness, and as we develop greater body awareness, it gets easier to make the best choices for our body. I always find it interesting that when I show a group of people a stretch, some people will be in agony from it, while others will wonder what they are meant to be feeling. Due to each person’s body awareness, tightness, and weakness, it takes different means to get to the same end. This week we have two stretches to open up the glutes and external hip complex. Try both and use the one that feels right for you. These are a good stretches if you suffer from tight glutes and hips, which in my experience, is true for a lot of us. Incorporate one of these into your routine by performing it during your rest periods between sets.

JO CELY N

BONG

Repeat on both sides.

Standing Glute Stretch The standing glute stretch has the added bonus of incorporating balance into the stretch. Balance is an important element that gets left out of many general fitness routines. To make the movement challenging, practice this stretch without touching the floor or any supporting object. . Stand with your feet hip-distance apart. . Cross your right foot over your left knee. . Slowly bend down toward the floor until your fingertips touch the ground. If your flexibility is limited, lean on something higher than the floor—a box, bench, or counter. . You should feel a deep stretch in the right leg. . Keep your supporting left leg relaxed with the knee bent. . Allow your hips to sink down toward the ground to enhance the stretch. . Hold the position for a minimum of 30 seconds on each side while breathing deeply.

Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer. With 12 years of industry experience, she is passionate about sharing the gift of health and well-being. She is based in Brisbane, Australia.

Repeat at least twice.

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Health & Fitness

B5 August 14–20, 2015

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THINGS You Can Do With

Coconut oil has a plethora of health benefits. Always buy organic when possible.

COCONUT OIL By Kali Sinclair It wasn’t that long ago when we were told saturated fats were bad for us, that they clogged the arteries. New studies have shown that was a myth: Coconut oil is good for our health. Common sense should have told us this a long time ago. After all, societies that eat a lot of coconut are populated with some of the healthiest people on the planet. Now that we are no longer afraid to include it in our diet, we have found we can eat the meat, drink the water, turn it into milk, and squeeze out the oil. Every part is a great source of nutrition. But that’s not the only benefit. Coconut oil is also antifungal, antibacterial, antiviral, and antiinflammatory. It has a world of uses. Here are a few:

Body Care 1.

Oil Pulling: Swish a tablespoon or so of coconut oil through your mouth for 15 to 20 minutes the first thing in the morning. This is a great practice for oral health and may have other health benefits as well. Toothpaste: Use it plain, add a few drops of essential oil (peppermint, cinnamon, tea tree, oregano), or make your own toothpaste. Carrier Oil: Most essential oils are too strong to use full-strength and should be diluted with a carrier oil. Coconut oil works very well for this purpose. Add a few drops of the essential oil of your choice to a tablespoon of coconut oil and rub it

5. 6. 7. 8. 9.

on your skin. Moisturizer: Plain coconut oil is great for the skin. It is said to lighten dark spots and help prevent stretch marks. Make-Up Remover: Coconut oil removes all makeup, including eye makeup. Diaper Cream: Use on baby’s bottom. Hair Conditioner: Rub it into dry hair and leave it in for a few hours. Shaving Cream: Use coconut oil in place of shaving cream. Deodorant: The oil works as an underarm deodorant.

Health Care 10. Nail Fungus: Add 5 drops of tea tree oil to 1 tablespoon of coconut oil. Rub into nails. 11. Personal Lubricant: It does not disrupt natural vaginal balance. 12. Cracked Heels: This can be a sign of diabetes. Check your blood sugar and change your diet. 13. Burns: Use on burns after they cool off. 14. Bug Bites: It stops the itching and promotes healing. 15. Chapped Lips: The oil provides instant moisture. And it tastes good! 16. Abrasions: It helps skin heal faster (also for perineum after birth). 17. Burning and Itching: It stops burning and itching. 18. Alzheimer’s: Consuming coconut oil may help prevent and reverse Alzheimer’s. 19. Yeast: It kills topical yeast infections. 20. Lice: Coconut oil kills lice.

21. Eczema and Psoriasis: It soothes these conditions. 22. Acne: Helps heal acne.

Pet Care 23. 24. 25. 26. 27. 28.

Dry or Cracked Paws. Dry Noses. Hot Spots. Rashes. Cuts or Abrasions. Parasitic Infections: Helps prevent them. 29. Yeast and Fungal Infections: Kills off these infections. 30. Glossy Coat. 31. Better Digestion. Note: For dogs, 1 teaspoon per 10 pounds of weight (or 1 tablespoon per 30 pounds). Start with one quarter of the amount and work up to the full amount over a three-to-four week period. Mix it into food.

Household Uses 32. Seasoning for Cast-Iron Pots and Pans. 33. Metal Polish. 34. Furniture Polish. 35. Leather Treatment: Use on scuffed leather. There are many more health benefits from eating coconut oil. Remember to always choose organic virgin coconut oil. It’s great for cooking and it takes very little to sauté a stir-fry. You can also add coconut oil to smoothies, use it instead of butter or margarine, replace other oils in recipes, or just eat a spoonful. Yes, it’s that good for you! Kali Sinclair is a lead editor for Organic Lifestyle Magazine, where this article was originally published.

Acupuncture Wakes Up Coma Patients OCEANFISHING/ISTOCK

HealthCMi A study last year concluded that acupuncture helps to arouse coma patients with severe brain injuries. Electroacupuncture applied to acupuncture points GV20 (Baihui), which is at the top of the head; and GV26 (Shuigou), which is just below the nose; as well as related acupuncture points, accelerated a return to consciousness for coma patients and promoted neurological recovery. The acupuncture group was measured against two other groups in a randomized clinical trial. One group received conventional medications and another received naloxone. The third group received electroacupuncture. Arousal rates for the standard medication group were 46.6 percent and 73.33 percent for the naloxone group. The acupuncture group had an 80 percent arousal rate from a coma state. Treatments were administered for all groups at a rate of once per day for a total of 14 days. Electroacupuncture treatments lasted 30 minutes per session. All three groups showed improvement following completion of the treatment regime and at a one month follow-up

GV26

(Shuigou) acupuncture point located just below the nose

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investigation. The electroacupuncture group scored higher in the Glasgow Outcome Scale than the naloxone group and conventional medication group. Notably, the naloxone group faired almost as well as the electroacupuncture group. The conventional medication treatment group received standard care for hypothermia, medications for dehydration, hormone therapy, brain nutrition supplementation, vascular dilation therapy, anti-inflammatory medications, and other related pharmaceuticals. Naloxone was given to the other medication group. Naloxone is an opiod inverse agonist and counters opioid overdoses and life-threatening depression of the central nervous system and respiratory system. Although both medication

groups showed benefits from treatment, the electroacupuncture group showed better neurological outcomes and higher arousal from coma rates. The success of both naloxone and electroacupuncture over conventional medication regimes may suggest a need to study combining these therapies. Perhaps it is possible to exert a synergistic effect by combining these therapies thereby enhancing the therapeutic value and improving patient outcomes. The Healthcare Medicine Institute (HealthCMi) publishes news, research, and acupuncture continuing education courses online for acupuncture continuing education and professional development credits. Learn more at HealthCMi.com

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Health & Fitness

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12 High-Carb Foods That Are Supehealthy High-Carb continued from B2 3. Buckwheat BuckwheatÂ is also a pseudocereal. Despite the name, buckwheat is not related toÂ wheatÂ in any way and does not contain gluten. Raw buckwheat contains 71.5 percent carbs, and cooked buckwheat groats con-

tain about 20 percent carbs. Buckwheat is very nutritious, containing bothÂ proteinÂ and fiber. It also has more minerals and antioxidants than mostÂ grains. Eating buckwheat may be particularly beneficial for heart health and blood sugar control, especially in people with diabetes.

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Bottom Line:Â Buckwheat is highly nutritious and contains more antioxidants and minerals than most grains. Eating buckwheat may have benefits for heart health and blood sugar control. 4. Bananas BananasÂ are among the worldâ&#x20AC;&#x2122;s most popular fruits. They are made up of about 23 percent carbs, either in the form of starches or sugars. Unripe (green) bananas are higher in starches, which transform into natural sugars as the bananas ripen (turn yellow). Bananas are high in potassium, vitamin B6, and vitamin C. They also contain several beneficial plant compounds. Due to their potassium content, bananas may help lower blood pressure and improve heart health. Unripe bananas also contain decent amounts ofÂ resistant starchÂ and pectin. Both of these support digestive health and feed the friendly gut bacteria. Bottom Line:Â Bananas are high in potassium, which may help regulate blood pressure. Unripe bananas also contain resistant starch and pectin, which can improve digestive health. 5. Sweet Potatoes Sweet potatoesÂ are a delicious, nutritious tuber. Cooked sweet potatoes contain about 18â&#x20AC;&#x201C;21 percent carbs. This carb content consists of starch, sugar, andÂ fiber. Sweet potatoes are a rich source of vitamin A (from beta-carotene), vitamin C, and potassium. They are very rich in antioxidants and may help

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has a B.S in Health Promotions and certified by ACSM as a health fitness instructor. He has published 10 books and several articles on exercise and conditioning. He specializes in fitness for â&#x20AC;&#x153;babyboomers.â&#x20AC;?

is a Board Certified Athletic Trainer who has worked with several professional athletes and Olympians. He specializes in sports performance and combining boh functional training & corrective exercises to create a more athletically balanced movement system.

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is a former dancer and CSCS certified trainer. She works with clients on strength and injury prevention and rehabilitation. In her spare time she leads workshops for young dancers and attends school at Columbia.

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Well-cooked kidney beans are a great source of protein.

reduce oxidative damage and the risk of several diseases. Bottom Line:Â Sweet potatoes are an excellent source of vitamin A (from beta-carotene), as well as several other vitamins and antioxidants. 6. Beetroots Beetroots are a purple-colored root vegetable, commonly referred to asÂ beets. Raw and cooked beets contain about 8â&#x20AC;&#x201C;10 percent carbs, made up of sugar and fiber. They are packed with vitamins, minerals, potent antioxidants, and plant compounds. Beets are also high in inorganicÂ nitrates, which transform into nitric oxide in the body. Nitric oxide helps to lower blood pressure and may decrease the risk of several diseases. Beet juice is also very high in inorganic nitrates and is often used to enhance physical performance during endurance exercises. Bottom Line:Â Beets are loaded with vitamins, minerals, and plant compounds. They contain high amounts of inorganic nitrates, which can improve health and boost physical performance. 7. Oranges OrangesÂ are among the most popular fruits in the world. They are mainly composed of water and contain 11.8 percent carbs. Oranges are also a good source of fiber. Oranges are especially rich in vitamin C, potassium, and some B vitamins. They also contain citric acid, as well as several very potent plant compounds and antioxidants. Eating oranges may improve heart health and help prevent kidney stones. They may also increase the uptake of iron from food, reducing the risk of anemia. Bottom Line:Â Oranges are a good source of fiber. They also contain very high amounts of vitamin C and plant compounds. Eating oranges may have benefits for heart health and help prevent anemia. 8. Blueberries BlueberriesÂ are incredibly delicious. They areÂ often referred to as a â&#x20AC;&#x153;superfoodâ&#x20AC;? due to their powerful plant compounds and antioxidants. They consist mostly of water, as well as about 14.5 percent carbs. Blueberries also contain high amounts of many vitamins and minerals, including vitamin C, vitamin K, and manganese. Studies have shown that blueberries help protect the body from

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oxidative damage. They may also improve memory in older people. Bottom Line:Â Blueberries are incredibly healthy. They contain many vitamins, minerals, and antioxidants and protect the body from oxidative damage. 9. Grapefruit Grapefruit is a citrus fruit with a sweet, bitter, and sour flavor.Â It contains about 9 percent carbs and has high amounts of several vitamins, minerals, and plant compounds. Eating grapefruit can aid weight loss and reduce insulin resistance. Furthermore, eating grapefruit may help prevent kidney stones, lower cholesterol, and protect against colon cancer. Bottom Line:Â Grapefruit contains various vitamins, minerals, and plant compounds. It may help with weight loss and provide numerous health benefits.

Refined carbs are bad, but whole food sources of carbs are extremely healthy. 10. ApplesÂ ApplesÂ are a popular fruit with a sweet flavor and distinctive crunch. They are available in many colors, sizes, and flavors, but generally contain about 13â&#x20AC;&#x201C;15 percent carbs. Apples contain many vitamins and minerals, but usually only in small amounts. However, they are a decent source of vitamin C, antioxidants, and healthy plant compounds. Eating apples may benefit health in several ways, such as improving blood sugar and reducing the risk of heart disease. Apples may also decrease the risk of some types of cancer. Bottom Line:Â Apples contain a decent amount of vitamin C,

antioxidants, and plant compounds. Eating apples may improve blood sugar control, as well as reduce the risk of heart disease and some cancers. 11. Kidney Beans Kidney beansÂ are a common variety of bean and are part of the legume family. Cooked kidney beans contain 22.8 percent carbs, in the form of starches and fiber. They are alsoÂ high in protein. Kidney beans are rich in many vitamins, minerals, and plant compounds. They also contain high amounts of antioxidants like anthocyanins and isoflavones. They may have numerous health benefits, such as improved blood sugar control and reduced risk of colon cancer. Just make sure to never eat them raw, because raw or improperly cooked kidney beans are toxic. Bottom Line:Â Kidney beans contain many vitamins, minerals, and antioxidants. Cooked kidney beans are also a good source of protein and have been linked with several health benefits. 12. Chickpeas Also known as garbanzo beans, chickpeas are part of theÂ legumeÂ family as well. Cooked chickpeas contain 27.4 percent carbs, of which 8 percent are fiber. They are also a good source of plant-based protein. Chickpeas contain many vitamins and minerals, including iron, phosphorus, and B vitamins. Eating chickpeas has been linked with improved heart and digestive health. They may also help prevent cancer. Bottom Line:Â Chickpeas are an excellent source of plant-based protein and contain many vitamins and minerals. Eating chickpeas has been linked to benefits for heart and digestive health, as well as cancer prevention. Take-Home Message Carbs are not unhealthy. That isÂ a myth. The truth is that some of the worldâ&#x20AC;&#x2122;sÂ healthiest foodsÂ are high in carbohydrates. Although they should not be eaten in large amounts if youâ&#x20AC;&#x2122;re on a lowcarb diet, they can be important nutrient sources if youâ&#x20AC;&#x2122;re not. Refined carbs are bad, but whole food sources of carbs are extremely healthy for most people. Period. Adda Bjarnadottir has a Masterâ&#x20AC;&#x2122;s degree in human nutrition from the University of Iceland. This article was originally published on AuthorityNutrition.com

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Grapefruit can help with weight loss.

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Napa cabbage is a common choice for kimchee, but you can use other kinds.

How to Make Kimchee

Chop Up Cabbage. There are hundreds of recipes for kimchee. One of the variations involves how you cut up the cabbage. You can cut it into bite-size pieces, or you can cut a Napa cabbage into four

Put It All Together. Once your cabbage has drained, put it back in the dry bowl and add the other vegetables and apple. Mix well. Rubber or plastic gloves are a good idea. If you don’t use them, the red pepper will burn sensitive skin. But you don’t have to use them. Just make sure your hands are really clean and don’t touch your face or eyes. Add the paste and really work it in to coat every surface. Pack the coated produce into jars or a crock. Pack it tight. Leave an inch or two at the top of the jar. Push down on the cabbage mixture to make the brine rise above it. Put a lid on the jar and store it in a dark place for one to five days. You will need to burp the lid once a day if you use a standard jar. Or you can use a lid with an airlock. Or you can use a crock. Your kimchee will be ready when the cabbage looks a little translucent and tastes right. Usually two to three days. Refrigerate it at that time to slow down the fermentation process.

Though stomach acid may kill the majority of bacteria in fermented foods, these foods add to the healthy bacteria in the gut. < Separate the cabbage into two bowls (unless you have one great big bowl). < Sprinkle half a cup of salt on the cabbage in each bowl. < Pour one cup of water into each bowl. < Using very clean hands, massage the salt into the cabbage. Do this every 20 minutes for an hour.

Allene Edwards is the managing editor of Organic Lifestyle Magazine, where this article was originally published.

Cut Other Vegetables. The other vegetables (and the apple) need to be cut into small pieces—thin enough to ferment well and become soft, but not so thin that they dissolve into the mixture. You can cut your radish, carrots, and onions into matchsticks or slices. Aim for bitesize pieces that are no more than 1/4-inch thick and 1-inch long. Set aside. (Remember to toss the cabbage after 20 minutes.)

Remember, kimchee recipes will vary in ratios and ingredients. The amount of ginger and garlic vary widely as well as whether or not to use fish sauce or to add carrots or apple. Ratios will vary as well as ingredients. Experiment. Discover your own perfect recipe.

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, 1 large Chinese cabbage (2 pounds). Napa seems to be the most common choice for kimchee, but you can use bok choy or any other cabbage. , 1 cup kosher salt , 2 cups of pure water , 1 daikon radish , 5 green onions or scallions , 1 Granny Smith apple , 2–3 carrots , 1 head of garlic , 1/4 cup of sliced ginger , 1 tablespoon organic sugar , 1 1/2 cups of Korean red chili flakes or hot pepper powder , Soy sauce, fish sauce, or vegetable culture , Jars or a fermenting crock

Soak Cabbage. First wash the cabbage. Now you will soak the cabbage in your brine mixture. Again, the directions vary widely on this step. Some say massage the salt into the cabbage leaves; others say soak in salt water from two hours to overnight. My preference is the quick method that only takes an hour.

TO/IS

RECIPE

Rinse and Drain Cabbage. When you have massaged and mixed your cabbage three times, rinse it well to remove the excess salt. Make your final rinse in filtered or nonchlorinated water. (Chlorine inhibits the fermentation process.) Rinse and dry your bowl. Drain cabbage in a colander for 20–30 minutes. Squeeze out excess water (or use a lettuce spinner).

IMO

Eating to establish and maintain healthy bacteria in the gut may be the most important action we take to maintain and enhance our health. Healthy gut bacteria aid in the digestion of our food, protect us from pathogens, are essential to our immune system, create 95 percent of our serotonin, and more. Once we understand how the good bacteria in our gut aids us, it’s easy to understand how crucial gut health is to our overall health. Prebiotic foods are the first and most important step. Raw vegetables and fruits feed the healthy bacteria in our gut and provide the insoluble fiber that not only moves waste through our system, but provides a structure for the bacteria to cling to as it multiplies. These foods should comprise 80 percent of our diet. Though stomach acid may kill the majority of bacteria in fermented foods, many believe that regular consumption of these foods add to the healthy bacteria in the gut. Not long ago, I drove across town to buy kimchee, one of my favorite probiotic foods. A pint was $6.99. A quart was $12.99. I was so excited to get a gallon jar for $20, I forgot to read the label! MSG. Need I say more? So I decided it was time to learn how to make kimchee. The first step in making any fermented food is to thoroughly wash the jar you are using for the fermentation, all of the utensils and dishes, and your hands. Just make sure everything is good and clean. Running things through the dishwasher or sterilizing is an option to consider.

pieces, core the pieces, and separate each leaf, which you will eventually spread with your spice mix and roll up. Or you can leave the entire cabbage intact. In this recipe, we are going to cut the cabbage into bite-size pieces.

SA S

By Allene Edwards

Make Paste. Use a food processor to process the ginger and garlic until it is a paste. Put it in a bowl and add the red chili flakes and organic sugar. Add a few tablespoons of nonchlorinated water to make the paste a spreadable consistency. Add 2 teaspoons of soy sauce or fish sauce or use a vegetable culture according to directions. Mix well. (Once again, massage and toss your cabbage.)

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In Chinese medicine, cancer is regarded as a systemic disease, meaning that the growth of cancer tumors is the local manifestation of systemwide problems.