Last of a two-part series

Last month’s article looked at the top five most popularly mentioned superfoods. They included turmeric, garlic, ginger, healthy fats and tea. The theme of these food items is they have known anti-inflammatory properties. This month, we will look at the next five most popularly mentioned superfoods. The list was compiled after looking through current superfoods literature.

BERRIES
The berry category covers many different fruits, but the few specifically mentioned most in superfoods literature include blueberries, goji berries, and acai berries. Each will be discussed separately.

The primary nutrient that brings blueberries to superfood status is phytonutrients, specifically the high concentration of antioxidants and anti-inflammatory compounds. Antioxidants serve as destroyers of free radicals that can cause cellular damage in the body. Further, blueberries have a low glycemic index, which means they don’t have a strong impact on blood sugar levels and may even help regulate blood sugar in persons with type-2 diabetes. Blueberries are also a good source of vitamins K and C and manganese.

The health benefit of blueberries is well-known, and research is beginning to look more closely at the powerful little fruit. Studies have found blueberries to help improve memory, prevent muscle damage after muscle strain, improve cardiovascular health and help prevent cancer.

When consuming blueberries, it is best to eat them raw rather than in cooked form. Freezing blueberries does not appear to affect their nutritional value, so that is another good option. Finally, literature suggests that organic blueberries may have higher levels of antioxidants than conventionally grown blueberries. Eating raw and organic blueberries is the best way to maximize the health benefits.

Goji berries, somewhat new to the West, often are used in Traditional Chinese Medicine (TCM) to help eyesight, protect the liver, boost immunity and improve circulation. They interact mostly with the liver and kidney systems. Recent research found support for the claim that goji berries help improve vision. Many people eat goji berries to help with general weakness and lack of energy. Recent uses also include negating the effects of chemotherapy and radiation and for burns, ulcers, bedsores and frostbite. The main health-promoting nutrients in goji berries include its phytonutrients, but also vitamins C, B1 and B2 and antioxidants. Commonly mentioned for its potential anti-aging properties, goji berries have been found to contain very high concentrations of antioxidants, which may help slow the aging process in the body.

One thing to be aware of with goji berries is the high incidence of marketing claims. It seems that the more exotic the superfood, the more likely manufactures are to try to exploit it. Some manufacturers say goji berry juice will cure cancer or help people live longer, with little to no proof. There are plenty of other ways to increase antioxidant consumption (such as blueberries), and many can be found more locally than goji berries. If you choose to try goji berries, be sure they are from a reputable source and be aware of the claims. While goji berries do have healthy properties, many are exploiting this and consumers by selling expensive products that may not even be pure goji berry.

The last of the superfood berries, acai berries, are again high in antioxidants. While commonly marketed as helping aid in weight loss, studies have not supported this claim to date. While antioxidant-rich foods and fruits are a part of a balanced diet and that may affect weight loss, acai berries have not been found to have any special weight loss properties.

Like goji berries, acai berries are an exotic fruit recently introduced to the West as a sort of miracle potion. Be cautious about marketing claims, and be sure you know the source of any acai berry products you may purchase. If you prefer to stick with more local options, blueberries contain many of the same healthy components.

NUTS AND SEEDS
Similar to berries, the nuts and seeds category include many different options. Some nuts and seeds have more nutritional value than others, but in general, nuts and seeds are part of a balanced diet. Many nuts and seeds contain high concentrations of many vitamins and minerals that are necessary for optimal health.

Nuts and seeds are high in protein and fiber, and they are a high-fat food, but the fat is heart-healthy unsaturated omega, which may help lower cholesterol and reduce heart attack risks. Nuts, specifically walnuts, are high in omega 3 fatty acids and some contain antioxidants. Nuts and seeds may help reduce inflammation and clear the bowels.

The great thing about nuts and seeds is the ease in eating them. Both make a great snack, and can be munched on whenever hunger strikes. Due to the protein, fiber and fat, nuts and seeds will help satisfy hunger for much longer than other snack foods. The highest health benefit from nuts and seeds will come from raw and unsalted varieties.

Many suggest purchasing organic when possible. Often co-ops and natural food stores will have bulk options of nuts and seeds, which is a highly cost-effective way to purchase them. In addition, using nut oils in cooking is another way to increase omega-3 fatty acid consumption. To enjoy seeds without much effort, simply sprinkle them on salads, stir-fries, desserts and oatmeal or cereal. The opportunities to use them are plentiful.

SWEET POTATOES/SQUASH/PUMPKIN
The next category includes sweet potatoes, squash and pumpkins. One important note is that these vegetables are not in the same botanical family, and thus are quite different. However, they include very similar nutrient properties, namely the antioxidant beta-carotene. In the body, the carotenes are then converted to vitamin A. Beta-carotenes are known to protect against cancer and cardiovascular disease.

Sweet potatoes, the unlikely tubers, are actually very high in nutrients. Considered nothing more than a dessert-like side dish to many, a sweet potato contains high levels of vitamin A, antioxidants, specifically beta-carotene, and is an anti-inflammatory. Research suggests that sweet potatoes are especially potent when passing through the digestive tract to help remove heavy metals and free radicals. Another potential benefit of sweet potatoes is that they can help regulate blood sugar, even in persons with type-2 diabetes. Further, when steamed or boiled, sweet potatoes have a low glycemic load and are high in dietary fiber. Lastly, sweet potatoes may have antibacterial and antifungal properties.

Sweet potatoes can be boiled, steamed or roasted like any traditional potato.

Like sweet potatoes, squash, specifically winter squash, are extremely high in the antioxidants alpha and beta-carotene and vitamins A and C. And also like sweet potatoes, we often think of squash as being a starchy carbohydrate. While true, new research is suggesting squash starch is different than that of more unhealthy varieties, and that it actually contains anti-inflammatory, antioxidant, anti-diabetic properties. These anti-inflammatory and antioxidant properties are the reason winter squash is being studied for its potential cancer prevention and treatment abilities. Studies also are ongoing to determine how well winter squash helps regulate and potentially prevent diabetes. In addition, winter squash contain decent amounts of omega-3 fatty acids. Finally, like most other superfoods, the anti-inflammatory effects of winter squash may help prevent cardiovascular issues.

Like sweet potatoes, squash can be cooked and seasoned in many ways; it can be prepared by roasting, baking or steaming. You can save the seeds from the squash and roast them for a nutrient-dense snack (see nuts and seeds).

The bright orange color of pumpkins is a giveaway that beta-carotene is present in this superfood. It contains strong anti-inflammatory and antioxidant properties. Pumpkins can be prepared similar to squash and the seeds can also be roasted to make a healthy snack.

CRUCIFEROUS VEGETABLES
The word Cruciferous comes from the former botanical name for this family of plants, the Cruciferae. This name was derived from the appearance of the plants, namely their four-petal, cross-like (crucifix) flowers. Although this family of plants (commonly called the mustard family) is now named the Brassicaceae, nutrition literature commonly refers to the vegetables in this family as Cruciferous, including cauliflower, broccoli, broccoli sprouts, cabbage, bok choy, cress, horseradish, kale, collard greens, Brussels sprouts, rutabaga, kohlrabi, arugula and radish.

Nearly all the cruciferous vegetables are high in vitamins C and K, fiber, folic acid, and manganese, with each vegetable containing a different combination of vitamins, minerals and phytonutrients. They also include the antioxidant vitamin A carotenoids and demonstrate anti-inflammatory properties.

Cruciferous vegetables have known anti-cancer properties. The vitamin K component helps reduce inflammation, which could play a role in its ability to fight cancer. In addition to the anti-inflammatory properties, cruciferous vegetables are strong antioxidants. They also contain high levels of fiber, even without much intake, which can have an effect on the digestive tract and digestive cancers. The phytonutrients in cruciferous vegetables, namely glucosinolates, help prevent cancer and are found almost exclusively in cruciferous vegetables.

Cruciferous vegetables can be eaten raw or cooked, and come in a variety of recipes and varieties. Some of the vegetables are preferred one way or another, so finding a recipe is advised when trying a new variety.

LEGUMES
Legumes are the fruits from plants of the Fabaceae (commonly referred to as the pea) family. Examples of commonly eaten legumes include peas, beans, lentils, peanuts, alfalfa and soy. Most legumes are high in protein and fiber, minerals such as potassium and magnesium and the vitamin folate. They also contain antioxidants.

Legumes are touted for promoting longevity, as consumption of them is high in various countries with high life expectancies. Legumes may also help protect against cancer, heart disease and osteoporosis. The fiber in legumes helps with digestive issues and may help prevent colon cancer.

Legumes are versatile and can be prepared in a plethora of ways. Add them to soups and stews and salads or use them as a side-dish.

Honorable Mentions
Just in case this top-ten list doesn’t provide enough options to increase the nutrients in your daily meals, we’ll throw in a couple of honorable mentions. While not mentioned in nutrition literature as superfoods by as many sources, these foods all provide some sort of health-promoting benefits, just not as much as the others.

The honorable mentions include:

• Mushrooms
• Echinacea
• Dark Chocolate (the higher percentage of cocoa, the better)
• Tomatoes (beware of canned tomatoes due to potential BPA seepage from the can lining)
• Red wine (due to the phytonutrient, resveratrol)
• Whole Grains (namely quinoa, oats, buckwheat and barley)
• Blue Green Algae (especially spirulina)
• Honey

Now, relax, take a deep breath and remember, it’s about small changes. Trying to do too much, too quickly, often isn’t a sustainable approach, especially when it comes to eating habits. We all have those urges to change everything, or to incorporate all of these foods into almost every meal, starting tomorrow. But we also all know those types of approaches often fail, leaving us worse off than we were to start.

Take one of these, or two, and begin incorporating them in natural ways that you enjoy. If you don’t like it, don’t eat it. If it isn’t a food that works with your body, don’t eat it. The main thing is to find what works for your lifestyle, preferences and body, and eat more of them. If you happen to already be eating foods on this list, great; begin trying to add more of them.

As the old adage states, you are what you eat. The beauty is, you get to choose. Next time you take that (potentially) dreaded trip to the grocery store, hopefully you feel more prepared to make good choices; I know I do.

Many people try to use willpower to improve their diet and lose weight. Unfortunately, most people end up failing because it is very difficult to maintain a self-induced willpower over an extended period of time.

Consider a different approach instead. Within your very cravings lie the keys to unlock true success for long-term health and weight loss. Trust and understand that the body is a brilliant machine that needs certain ingredients to run well. If you start to give your body what it needs, you will notice that your cravings will lesson considerably.

For example, if you eat too much animal protein, you may start to notice sugar cravings. This is because your body wants to maintain a pH balance of 7.0 and it will continually try to adjust to reach this level. The Chinese philosophy of yin and yang comes into play with cravings. Animal protein is very yang, so you may crave yin foods such as sugar if your body is out of balance. Another example would be if you regularly crave fatty foods like ice cream or fried foods, this could be your body letting you know that you need to introduce more healthy fats into your diet such as nuts and avocados.

Many people get frustrated and feel out of control with their cravings, which can lead to negative thinking because they feel they are weak and have no willpower. This is not the case. The body is actually very logical. You just need to know how to work together with it.

It helps to simplify nutrition. The key is to get a healthy supply of vitamins and minerals from varied food sources, because the body was made to extract nutrients from real food. The more natural foods you put into your body (whole grains, greens, vegetables, fruit, beans, naturally raised meats), the less cravings you will experience. Did you read this last sentence and say, “But I don’t like any of these foods!” That’s OK. You can start very slowly, over time introducing these foods and you will notice that your cravings lessen.

Many people are overwhelmed with making changes to their diet. But remember, the reason you eat fast food, processed foods and desserts is because you have an intense craving. If you remove the nutritional reason behind the craving, you will find that you naturally opt for healthier foods.

In addition to learning how to give your body the nutrients it needs, there is another key component to understanding your cravings. Let me share an example. If you have a terrible day at work, do you think you will arrive home and want to eat salmon, brown rice and green beans? I doubt it. You might instead mindlessly eat whatever you have available in the cupboards or refrigerator. So your emotional well being is tied to your cravings.

There are four key areas to focus on when you want to reduce your cravings: career, exercise, spirituality and relationships. If these areas in your life are not going well, you may find that you’re not eating healthy. If you want to be in a relationship and you are single, you may eat an entire sleeve of Girl Scout cookies to get some sweetness in your life. If you hate your job, you may decide to stop off for happy hour instead of going home and eating a good meal. The philosophy of yin and yang also applies to lifestyle. For example, if your day was too yang (too busy and stressful) you are likely to crave yin foods such as alcohol.

Many people want overnight results when it comes to reaching their health goals, but unfortunately this approach rarely creates long-term, healthy habits. Take it slow. Set small, achievable goals and continue to move forward. Health is not a destination – it’s a journey and a lifestyle.

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It’s said that we are what we eat. That is literally true, for what we put in our body creates our body, as it renews itself each moment. It’s also said that the closer to sunlight you get, the healthier the food is. Vegetables, fruits and grains, which grow directly in the sunlight, are considered the healthiest foods. The following businesses and individuals offer nutrition & natural food services in our community:

• Back to Balance Natural Healing Center, 13911 Ridgedale Dr., Suite 255, Minnetonka, MN 55305, 952.545.3839, fax 952.546.0168, www.backtobalancehealing.com — At Back to Balance Natural Healing Center, we provide many natural healing modalities, including nutrition response testing, cooking classes, chiropractic and more. Our goal is to help you find the right way for you to achieve balance and health. We strive to educate our community in the importance of the mind, body, spirit connection and how their health can benefit from finding this balance.
• Kristin Beltaos, M.A., A Gift of Miles, 612.845.7585, Kristin@agiftofmiles.com, www.agiftofmiles.com — Kristin provides life coaching to those dealing with Stress, Child Food Allergies and Reproductive Challenges. Individuals receive empathetic support and have a positive environment to process their concerns while embarking on life’s challenges. She serves local and national clients through a variety of clinics in the Twin Cities and via telephone and Skype.
• BitterSweet Gluten Free Bakery, 2105 Cliff Road, Eagan, MN 55122, 651.686.0112, www.bittersweetgf.com — When you taste our mouth-watering creations, you won’t believe that they’re gluten-free! We offer gluten-free, dairy-free & preservative-free products made fresh daily. We create birthday cakes to pizza crusts, cookies to breads and many other items in between. Hours: Monday Noon-6 p.m., Tuesday-Friday 8 a.m.-5 p.m. and the 2nd and 4th Saturday 9 a.m.-2 p.m. We look forward to serving you!
• Maggie Christopher, CHNC, Certified Holistic Nutrition Counselor, 555 W. 7th St., Suite #302, St. Paul, MN 55102, 651.231.1360, maggie@maggiechristopher.com, www.maggiechristopher.com — I teach women how to lose weight by reducing their cravings so they can feel satisfied and have more energy without dieting and counting calories. I specialize in gluten and dairy allergies, sugar cravings and digestive issues. Visit my website to learn how you can get a complimentary, 60-minute nutrition consultation.
• Eastside Food Co-op, 2551 Central Ave. NE, Minneapolis, MN 55418, 612.788.0950, www.eastsidefood.coop — Eastside Food Co-op is owned by over 3,000 neighbors and provides local, natural and organic groceries. The food and products that we offer reflect a solid commitment to a fair agricultural system, emphasizing sustainability and valuing the links between all aspects of food production: farm workers, farmers, the land and consumers.
• Ecopolitan Restaurant, 2409 Lyndale Ave. S., Minneapolis, MN 55405, 612.874.7336, www.Ecopolitan.com, Hours: Sunday-Thursday 9 a.m.-10 p.m., Friday-Saturday 9 a.m.-11 p.m. – The Ecopolitan Restaurant specializes in raw, vegan and gluten-free cuisine. Apart from its unique menu, the Ecopolitan has served as an open space for a health-conscious, animal-friendly and sustainable-minded community for over a decade. Ecopolitan is proud to offer a full menu, juice bar, eco-friendly shop and infrared sauna.
• EMC Organics, 612.729.7953, www.emcorganics.com – EMC Organics offers certified organic and natural health and beauty products that are created using wind-sourced energy with sustainable and renewable ingredients. Products are certified to food-grade standards and are beneficial in many ways. Call or visit our site for more information.
• Barbara Ford, B.A M.H., 651.341.9465, info@thespiritedsage.com — Barbara is a Master Herbalist and Reiki Master who offers herbal coaching, education. Learn how to incorporate medicinal herbs into your life: immune system health, Lyme’s, child health, reproductive health, herbal first aid, herbal preparation.
• French Meadow Bakery & Café, 2610 Lyndale Ave. S., Minneapolis, MN 55408, 612.870.7855, catering@frenchmeadowcafe.com, www.frenchmeadowcafe.com — French Meadow is the oldest continuously certified organic bakery in the country, over 20 years. We serve our famous breakfast until 3 p.m. daily. After 5 p.m., relax and enjoy table service and our innovative organic dinner entrees. We also cater for all types of events, from casual barbecues to formal weddings.
• Golden Fig Fine Foods, 790 Grand Ave., St Paul, MN 55105, 651.602.0144, goldenfig@goldenfig.com, www.goldenfig.com — Golden Fig is a neighborhood grocery dedicated to all local and Midwest-produced goods — from grass-fed steak, artisan cheese and handcrafted chocolate to daily bread deliveries, hand-blended spices and regional cookbooks. Keeping our local economy strong since 2006.
• The Grass Fed Cattle Co., Abby Andrusko, 50th and France, Edina, 612.581.7787, abby@grassfedcattleco.com, www.GrassFedCattleCo.com — The Grass Fed Cattle Co. provides healthy, local and tasty beef to people in the Twin Cities. The beef is 100 percent grass fed and raised without added hormones or antibiotics. Sold by the 1/8th, 1/4 and whole at a great value. CSA option available. Easy pick-up in Edina.
• Grass Roots Cooperative, 1917 2nd Ave., Anoka, MN 55303, 763.427.4340, grassrootscoop.net, Hours: Monday-Friday, 8 a.m.- 8 p.m., Saturday, 9 a.m.-6 p.m., Sunday 10 a.m.-5 p.m. — Discover a wide selection of natural products at the Grassroots Cooperative, your local organic grocery store. From vitamins and supplements to all-natural organic food, our food co-op carries the products you need at prices you can afford. We have a full-service deli featuring delicious fresh meals, and gluten-free bakery goods. Our staff is friendly and helpful. Visit us in downtown Anoka for a terrific selection of natural products.
• Jill Grunewald, Certified Holistic Nutrition Counselor, 612.840.2034, jill@healthfulelements.com, www.healthfulelements.com — For many women, weight loss and vital energy seem elusive. Jill helps women strengthen their metabolic engines, the thyroid and adrenals, allowing them to lose weight, clear brain fog, sleep better, and regain vital energy. Jill works with anyone, anywhere, via phone and Skype.
• Hampden Park Co-op, 928 Raymond, St. Paul, MN 55114, 651.646.7604, fax 651.646.8511 — We believe that the people involved with Hampden Park Cooperative constitute a community, and that every person who shops at our cooperative is a member of our community. The community and the cooperative are held together by our common interest in food.
• Herbs Unlimited, LLC, 11670 Wayzata Blvd., Minnetonka, MN 55305, 763.503.7958, www.herbsunlimited.info — Free 15-30-minute Introductory Session ($60 value), call for appointment. Consultations, testing, herbs, food, nutritional supplements, weight loss and more. We save you money by giving you only what you need and better health by handling only top-quality products.
• Just One Bite: Healing Our Community with Real Food, Taiha Wagner, L.P.N., TLE, Eden Prairie, MN, 612.309.0407, twagner@justonebite.net, www.justonebite.net — Just One Bite provides customized nutrition and lifestyle programs to help you reverse chronic illness, uncover your natural weight and balance your hormones. It is our mission to help every woman feel proud to be in her body. Call us today for your free 15-minute consultation.
• Kushi’s Kitchen, Minneapolis/St. Louis Park, www.kushiskitchen.com — Gabriele Kushi, the director of Kushi’s Kitchen and author of Embracing Menopause Naturally is an internationally renowned expert on healing with natural foods and macrobiotics. Kushi has 30+ years of experience in the Healing Arts and provides Cooking Classes, Lectures, Cooking DVDs, Online Study Programs, and Holistic Health Counseling.
• Lakewinds Natural Foods in Minnetonka and Chanhassen— 17501 Minnetonka Blvd., Minnetonka, MN 55345, 952-473-0292, and 435 Pond Promenade, Chanhassen, MN 55317, 952-697-3366, www.lakewinds.coop — We are a full-service natural foods co-op with two convenient locations in the western suburbs. We specialize in local, organic and natural products, and we offer online shopping and healthy living classes. Everyone is welcome to shop the co-op! Visit our website for more information.
• Mannatech, Beth Harvey, 612.729.9466, betterhealth01@gmail.com, mymannapages.com/betterhealth1 – Would you switch your vitamin if it meant that…You could have a vitamin/mineral product made from real food and not synthetic/inorganic sources? You could help save a child from the devastating impact of malnutrition? And…It came with a 180-day satisfaction guarantee? Contact me to learn more today.
• Mastel’s Health Foods, 1526 St. Clair Ave., St. Paul, MN 55105, 651.690.1692, www.mastels.com — Mastel’s Health Foods has been independently owned and operated since 1968. For over 40 years we have been dedicated to providing quality natural care products and superior service for all of our customers. Mastel’s has become a trusted community resource for providing and educating people about alternative health care choices.
• Mississippi Market Natural Foods Co-op: 622 Selby Ave., 651.310.9499 (8 a.m.-9:30 p.m.) and 1500 W. 7th St., 651.690.0507 (8 a.m.-9 p.m.), www.msmarket.coop — Mississippi Market is a certified organic retailer with two convenient St. Paul locations. Providing local & organic products, including regional produce, dairy products and cheese for over 30 years. Offering a wide variety of health & body care items for overall wellness.
• Susan M. Parks MS, RD, CSSD, LD, CPT, HealtheNutriFit LLC, at Aslan Institute, 4141 Old Sibley Memorial Hwy, Eagan, MN 55122, 651.592.7830, smparks@healthenutrifit.com, www.healthenutrifit.com and www.aslaninst.com — Sue Parks, with over 35 years of clinical experience, assesses your individualized nutrition/exercise needs and works with you to plan programs and strategies to fit your lifestyle. The services she provides are: individualized counseling/ or group sessions, grocery shopping tours, pantry makeovers in the home, and classes on nutrition and/or exercise.
• Nancy Rouch MS, RD, LN, Healthy Solutions MN, 612.730.0709, healthysolutions1@yahoo.com, healthysolutionsmn.com — Nancy Rouch is a Licensed Nutritionist and Functional Health Coach with over 25 years experience offering holistic nutrition counseling, weight management programs, functional health assessment and testing, grocery store tours, corporate/community wellness classes, professional grade supplements, home and personal air purifiers.
• Sassafras Health Foods, Paula Comstock, 2186 3rd St., #110, White Bear Lake, MN 55110, www.Sassafrashealthfoods.com — Sassafras Health Foods carries a variety of Health products. From various types of vitamins and minerals, to high-grade essential oils, herbs, cold and flu season remedies, body care products, protein powders, high-grade fish oils, gluten-free foods and much more. See store hours at our website. As they say in White Bear Lake, ask Sassafras!
• Seward Co-op Grocery & Deli, 2823 E. Franklin Ave., Minneapolis, MN 55122, 612.338.2465, cs@seward.coop, www.seward.coop – Seward Co-op Grocery & Deli is a natural foods cooperative providing customers with the highest quality products and services since 1972. We are committed to offering healthful, locally produced organic foods and body care products. Featuring local meats, cheeses and produce, deli with espresso bar, and community area with WiFi.
• Simple Abundance, 318 Bush St. Red Wing, MN 55066, 651.388.0333, www.simpleabundanceredwing.com — Your Local Health Food Store. We supply local grass-fed beef and buffalo, organic free-range turkey, chicken and eggs, organic produce, a variety of bulk products (grocery, spices, tea and cleaners), supplements and natural health & beauty products. We carry over 80 local companies from Minnesota, Wisconsin and Iowa.
• Tao Natural Foods & Organic Café, 2200 Hennepin Ave. S., Minneapolis, MN 55405, 612.377.4630, www.taonaturalfoods.com — Since 1968, Tao Natural Foods & Organic Café has been a community resource for your natural healthcare needs. We offer a large selection of top quality, including pharmaceutical grade, supplements. Our knowledgeable and friendly staff are ready to answer your questions and help you on your way to optimum health. Our café offers wholesome, organic and local dishes made to order. Please see our website for additional health services available which include acupuncture, facials, massage and more. Thanks. We’ll see you at the Tao.
• Vital Life Chiropractic LLC, Dr. Barbara Kaiser, DC, CCWP, 3470 Washington Dr., Suite 108, Eagan, MN 55122, 651.757.5096, www.vitallifechiropractic.com — We combine chiropractic care with the healing power of whole-food nutritional supplements. These special formulas contain the building blocks of DNA to support specific tissues like ovaries, thyroid and adrenal glands. Clients quickly notice improved digestion, increased energy and more balanced hormonal systems. Our services are also available in Rosemount.
• Your Natural Choice Inc., 11670 Wayzata Blvd., Minnetonka, MN 55305, 763.503.7958 — Chronic Pain, Illness, Allergy, Scars, Trauma — we help you find a solution using the best herbs, oils, consultations and technology with proven cost-effective results, making us Your Natural Choice. Ask about our Custom EMF Protectors for phone, home and more.

Not only does it seem like the grocery store takes a big chunk out of the family budget, consider the costs of getting sick. From co-pays that cost more than a tank of gas to deductibles and out-of-pocket expenses that can exceed a mortgage payment, even getting the flu can be expensive. Health-care costs in an already
troubled economy are providing many Minnesotans with more incentive than ever to find new ways to take better care of themselves.

"Can you remember the last time you had a salad?" asks Donna Fjelstad, a nutritional consultant who conducts seminars across the country. "The United States is the richest nation on earth and the unhealthiest. This is the only generation of children who may not live as long as their parents. Eating an adequate daily amount of fruits and vegetables reduces your risk of all major diseases, and yet 80-90 percent of people attending my seminars aren’t getting enough of them."

Fjelstad will share nutritional tips to help you look good and feel great, including recent changes in dietary recommendations issued by the American Heart Association, the American Cancer Society and others, during her free seminar at the Body Mind Life Expo on March 7-8 at the Minneapolis Convention Center. Fjelstad will be joined by Dr. Donald R. Timm, Ph.D., who has worked in the field of disease prevention, wellness and cardiac rehabilitation for 40 years.

Prevention has become the modern mantra, with nutritional supplements helping to lead the upswing. A study released by Packaged Facts last summer predicted that despite the sluggish economy, the market for vitamins, minerals, homeopathics and herbals will jump 30 percent between now and 2012.

For money-saving tips on a budget, Fjelstad and Dr. Timm suggest:

1. Visit your local farmer’s market. Turn healthful eating into a family event by buying larger quantities or fresh herbs at your local farmers market (even during winter months). Or consider starting a garden swap in your neighborhood, where everyone grows a different vegetable.

2. Cut back on unhealthy fast foods and processed foods. "When you eliminate or at least cut back on processed foods and fast foods, you are reducing your intake of many unhealthy ingredients such as saturated fat and sodium. You will also save a lot of money," says Fjelstad.

3. Choose lean, budget-friendly protein sources. "Healthful choices include a pork loin center cut because it costs about the same as pork chops but contains much less fat," says Dr. Timm. "High fat meats also have more calories. Plus, a high saturated fat content in meats is directly related to a rise in bad cholesterol and a drop in good cholesterol."

4. Avoid white foods. "Don’t waste your money on white foods such as sugar, salt, white pasta, white breads, potatoes and white rice because they are generally so over-processed that they add very little nutritional value to your diet," advises Fjelstad. "Look for whole grain alternatives for the starchy items on your grocery list, and choose sweet potatoes over white potatoes."

5. Stock up on tuna. "Certain fish, such as salmon and tuna, are very high in beneficial Omega 3 fatty acids," says Dr. Timm. While fresh fish can be pricey, he advises that canned tuna is a good price-conscious alternative.

6. Eat a minimum of six servings of fruits and vegetables daily. "Raw is preferable," says Dr. Timm.

To learn more about the Body Mind Life expo, to shop at the show before you go, or ask a question of one of the guest speakers, visit www.101expos.com. Admission to the expo is $3 with the half-price coupon available at www.101expos.com, and free to kids 17 and under when accompanied by an adult. Further information is available on the expo hotline at 612.798.7256.

The following is is drawn from Michael’s new book, The Health and Disease Symbology Handbook

Symbology is a universal language of the Creative Continuum that says all aspects of life are reflections of thought. The mind-body connection of Symbology goes beyond traditional medicine and reveals the real causes of disease and ill-health. As such, symbology is a radical new breakthrough in the field of health care.

The word symbology could probably spark several ideas and or definitions from each of us. Every day we read symbols to follow directions, such as stop signs, yields, soft shoulders, and math symbols, to name a few. Symbols tell us what we need to know in order to proceed. Learning how to utilize symbols that are presented in daily life give us the opportunity to influence, or even change, the outcome of events. This principle, or teaching, is based on the understanding that symbols are a reflection of tangible forms of thought. Nothing in our physical world has come about without originating from thought. When we understand the thought behind the symbol, we have the opportunity to change the outcome of events.

Diseases, conditions, events and occurrences are reflections of thoughts that reside in our conscious and subconscious. Diseases are the direct result of conflict between two opposing ideas or concepts being simultaneously considered, each with its own set of guidelines. When the two collide, illness is the result.

A sore throat, for example, would be the manifestation of the conflict between self-expectations and self-expression to the rest of the world. The conscious mind knows you must give a report at school or work. The subconscious mind, on the other hand, may feel inadequate at public speaking or may believe that it does not have the right or authority to produce the report. The conflict between the "must speak" and "can’t perform" concepts results in emotional turmoil. This turmoil is converted in the brain into electrically charged energy that sends a message to the throat to swell up and close down. A fever could also accompany this bioelectrical transaction because of the anger of being in conflict.

Once a thought has enough intent behind it, the personal willpower goes to work to make it happen. Then it can be acted upon, and the energy forces that create the reality of the thought are put into motion.

Every idea, action or feeling was first conceived in thought, thus, the term "metaphysical" applies. All things represent a thought beyond the physical. That is why everything is a symbolic reflection of thought in action.

Body-Mind Nutrition

Metaphysical body-mind nutrition offers a unified, in-depth way of examining diseases and conditions of life from two different and distinct perspectives. First, there is the body, comprised of nutritional states that can present either excellent health or conditions and diseases. The second perspective is the mind, which looks to more emotional factors. The mind influences the brain to perform certain functions. Under the mind’s subconscious directives, the brain will alter the body’s biochemistry, thus creating the right internal conditions to bring about a particular result. This result would be metaphysical, because it occurs beyond the physical. The mind sets in motion the ability to create the energy needed to obtain the optimum results.

Proper nutrition plays an active role in enabling the body and mind to find balance. Even nutrients have their own symbology. For instance, copper symbolically represents inner-emotional support, vitamin E equates to self-confidence, while zinc contributes to supporting fundamental expression.

Understanding symbols

Conflict between the conscious and subconscious minds results in disharmony. Eventually, if this conflict and the resulting disharmony are not understood, there will be physical manifestations.

If you are constantly on the lookout for the physical manifestations of disharmonies, you can gain understanding. Even better is to see the mind in action by reading symbols in your life. Symbols seen and understood will "short circuit" their physical manifestations.

Our true, spiritual self directs the mind to seek out symbols and reveal them so that we know what we have to fix. The object is to alter the outcome. Once we see the symbol the understanding follows. With understanding comes the changed outcome or result – no sore throat, for example.

Healing and the "cure"

The key to mastering life – a situation, or in this case, a disease – is the ability to read your inner-thoughts. Through understanding them, you gain control over them. Conscious control leads to mastery and the path to a "cure."

In everyday terms, the difference between curable and incurable comes down to levels of understanding. On a nutritional level, the best that one might be able to do is arrest a disease, to halt its further progression. Once understanding is brought into the picture, you are on a path toward a true cure. All diseases are the result of conflict between the spiritual directive from deep within the self and the ego’s desire or belief, in terms of what self can or cannot do. The conflict between spirit and ego creates disease and disharmony.

With the manifestation of the conflict and disharmony comes its transmutation from the thought realm to physical reality. Through the process of understanding the physical areas affected, a clear picture emerges of what is happening at the internal levels. "What is within will manifest without" is another Universal Teaching found within Mark 4:22 in the Bible, where it is written a little differently: "For There Is Nothing Hid, Which Shall Not Be Manifested; Neither Was Any Thing Kept Secret, But That It Should Come Abroad."

Working with health symbology offers the distinct advantage of gaining control over the disease that plagues you. As you understand, you begin to gain control, which causes the brain to adjust, accordingly. Once your level of understanding reaches the root cause of the problem and insight is applied, a cure can begin to take place. If these understandings are consistently applied, the probabilities for relapse become remote.

Now, another aspect – and a much more subtle one – is that disease will always seek to manifest because the ego always seeks to exist at all levels at all times. In understanding your belief system, your ego is dismantled, bit by bit, so symbology is a powerful tool for both good health and spiritual growth.

With mercury scares abound, many consumers feel they are making a healthier choice by choosing farm-raised fish over the wild-caught variety. Many are not aware that farm-raised fish have their own problems.

Are there any nutritional differences? We’re glad you asked! FDA statistics on the nutritional content (protein and fat ratios) of farm-versus- wild salmon show that the fat content of farmed salmon is excessively high – 30-35 percent by weight. Wild salmon have a 20 percent higher protein content and a 20 percent lower fat content than farm-raised salmon.

Farm-raised fish contain much higher amounts of pro-inflammatory omega-6 fats and less usable omega-3 fats than wild fish. Normally, we tend to get too many omega-6 fats in our diets and need more of the omega 3s. Balance is key; neither of the fats are "good" or "bad" but "variety" is what you should look for. When a food is eaten that contains high amounts of omega-6 in proportion to its content of omega-3, the omega-6 fats use up certain enzymes that produce a pro-inflammatory condition.

Problem: Farm-raised fish do not spend their lives vigorously swimming through cold ocean waters or leaping up rocky streams. They spend their lives as "couch potatoes," lazily circling in crowded pens fattening up on pellets of fish chow…not the normal life nor feed of the wild variety. For example, farm-raised coho salmon has been found to have approximately 2.7 times the total fat as wild samples.

Antibiotics and Pesticides: Disease and parasites, which would normally exist at relatively low levels in fish scattered around the oceans, can run rampant in densely packed oceanic feedlots. To survive, farmed fish are vaccinated as small fry. Later, they are given antibiotics or pesticides to ward off infection.

PCBs: Research published by the Environmental Working Group [July 30, 2003] indicates that levels of carcinogenic chemicals called PCBs found in farmed salmon purchased from U.S. grocery stores are much higher than levels of PCBs found in wild salmon that they pose an increased risk for cancer.

Synthetic pigment colors in farm-raised salmon: In the wild, salmon absorb carotenoids from eating pink krill. On the aquafarm, their rich pink hue is supplied by canthaxanthin, a synthetic pigment manufactured by Hoffman-La Roche. Fish farmers can choose just what shade of peach their fish will display from the pharmaceutical company’s trademarked SalmoFan, a color swatch similar to those you’d find in a paint store. Without help from Hoffman-LaRoche, the flesh of farmed salmon would be a pale halibut grey. There is debate on whether the canthaxanthin, when added to the fish food, poses any human health risk. Canthaxanthin has been linked to retinal damage in people when taken as a sunless tanning pill. This led the British to ban its use as a tanning agent. It is still available in the U.S.

Wild-caught fish are going to be more nutritious than your farm-raised variety. All of us should try to minimize our exposures to antibiotics, PCBs and pesticides in our environment. Refusing to buy farm-raised fish can be one step in that direction.